{"id":15244,"date":"2020-01-31T09:00:44","date_gmt":"2020-01-31T07:00:44","guid":{"rendered":"https:\/\/www.sanovita.ro\/blog\/?p=15244"},"modified":"2021-06-23T17:30:41","modified_gmt":"2021-06-23T14:30:41","slug":"deficienta-de-vitamina-b12-veganii-si-kilogramele-in-plus","status":"publish","type":"post","link":"https:\/\/beta.sanovita.ro\/blog\/deficienta-de-vitamina-b12-veganii-si-kilogramele-in-plus\/","title":{"rendered":"Deficienta de Vitamina B12, veganii si kilogramele in plus"},"content":{"rendered":"

\"suplimenteAsa cum am explicat si cu alta ocazie pe blogul Sano Vita, Vitamina B12 (cunoscuta si drept cobalamina) este unul dintre cei 11 nutrienti vitali pentru orice vegan<\/a>. B12 este prezenta in mod natural in anumite alimente, poate fi adaugata in altele si\/sau consumata sub forma de supliment alimentar (mai ales in cazul celor care au renuntat partial sau total la ingredientele de origine animala din dieta zilnica si au devenit vegetarieni sau vegani). Acestia din urma se plang uneori ca \u2013 odata administrate conform instructiunilor de pe ambalaj \u2013 suplimentele de Vitamina B12 le-au produs ingrasarea.<\/p>\n

In articolul de astazi ne-am propus sa facem ordine in informatiile existente pe aceasta tema, raspunzand la intrebari legate de deficienta de B12, doza zilnica recomandata (DZR), surse naturale ale acesteia si relatia ei cu greutatea.<\/p>\n

Care sunt functiile Vitaminei B12 in organism?<\/h2>\n

\"creierO vitamina solubila in apa, B12 contine cobalt si este necesara unui sir intreg de procese esentiale care au loc in organismul tau: productia de energie, formarea corecta a celulelor rosii de sange, mentinerea unui creier si sistem nervos si osos sanatoase, sinteza ADN-ului. In plus, aceasta iti poate afecta starea de bine si memoria.<\/p>\n

Care este doza zilnica recomandata de Vitamina B12?<\/h2>\n

Fiind un nutrient pe care corpul nu il poate produce din alte surse, Vitamina B12 trebuie sa intre in organism prin alimentatie sau prin suplimente. Specialistii in domeniu recomanda o doza zilnice de 2,4 mcg pentru adulti (2,6 mcg in cazul femeilor insarcinate si 2,8 mcg in cazul celor care alapteaza). Desi nu poate fi produsa de organismul tau, Vitamina B12 poate fi depozitata de acesta in ficat.<\/p>\n

Din ce surse poti lua Vitamina B12?<\/h2>\n

\"cerealeSursele de Vitamina B12\u00a0includ produse de origine animala (scoici, sardine, ton, pastrav, somon, organe, carne de vita si de pui, oua, lactate), vegetale (ciuperci shiitake, cereale fortificate, drojdie nutritionala fortificata, lapte vegetal fortificat) si suplimente alimentare. Acestea din urma sunt recomandate de medici persoanelor care risca sa aiba deficienta de Vitamina B12 \u2013 oameni in varsta, care iau anumite medicamente si care au probleme intestinale, operatii la nivelul stomacului, insuficienta pancreatica, infectii parazitice, boli autoimune, femei insarcinate\/care alapteaza, vegetarieni si vegani, fumatori si consumatori de alcool.<\/p>\n

Conform GlobalData<\/a>, numarul americanilor care au devenit vegani a crescut de 6 ori din 2001 pana in 2017 (de la 1% la 6%), iar persoanele din intreaga lume care adopta acest stil de viata trebuie sa aiba mare grija la deficienta de B12, avertizeaza medicii. Conform unui studiu recent<\/a>\u00a0(din septembrie 2019, efectuat pe 48.188 de adulti britanici, timp de 18 ani), veganii au colesterolul mai mic, dar un risc crescut de atacuri cerebrale hemoragice. De aceea, doctorii recomanda tuturor acestor persoane verificarea regulata a nivelului acestei vitamine in organism.<\/p>\n

Cum se manifesta deficienta de Vitamina B12?<\/h2>\n

\"oboseala\"Deoarece Vitamina B12 poate fi depozitata de organism, iar DZR este una foarte mica, poate dura si peste 1 an pana cand ajungi la o deficienta, daca nu consumi destula cobalamina in fiecare zi. Persoanele care consuma prea putina Vitamina B12 in alimentatia zilnica pot avea o varietate de simptome: oboseala cronica, lipsa poftei de mancare, dificultati de respiratie, palpitatii cardiace, intepaturi\/amorteala la nivelul extremitatilor, pierderea echilibrului, probleme de concentratie si memorie, dezorientare, schimbari are starii de spirit, incontinenta, insomnie, densitate osoasa scazuta.<\/p>\n

Dar aceste consecinte negative pot avea loc si din alte cauze, nu doar dintr-o DZR prea mica\/inexistenta: pentru a absorbi eficient aceasta vitamina, organismul tau are nevoie de un sistem digestiv intact, un pancreas perfect sanatos si un nivel suficient de factor intrinsec (proteina care se leaga de cobalamina, in stomac).<\/p>\n

Care este relatia dintre deficienta de Vitamina B12 si greutate?<\/h2>\n

\"cantar\"<\/p>\n

Doveziile clare legate de relatia dintre deficienta de Vitamina B12 si greutate sunt slabe, studiile de specialitate pe aceasta tema fiind putine la numar si observationale: in 2013<\/a>, s-a observat ca persoanele supraponderale sau obeze par a avea un nivel mai redus de Vitamina B12 decat cele care au un indice de masa corporala<\/a> normal; in 2005<\/a>, s-a constatat ca persoanele supraponderale care au luat voluntar suplimente de cobalamina s-au ingrasat cu 1,2-7,7 kg mai putin in 10 ani decat cele care nu au facut asta. Aceste cercetari nu confirma insa ca deficienta de B12 are un impact specific asupra greutatii: ingrasare sau slabire.<\/p>\n

Medicii spun ca, daca esti vegetariana\/vegana, faptul ca acul cantarului urca odata ce incepi sa iei suplimente de cobalamina are legatura cu faptul ca acum mananci cu mai multa pofta (lipsa poftei de mancare fiind un simptom al deficientei de B12).<\/p>\n","protected":false},"excerpt":{"rendered":"

Asa cum am explicat si cu alta ocazie pe blogul Sano Vita, Vitamina B12 (cunoscuta si drept cobalamina) este unul dintre cei 11 nutrienti vitali pentru orice vegan. B12 este prezenta in mod natural in anumite alimente, poate fi adaugata in altele si\/sau consumata sub forma de supliment alimentar (mai ales in cazul celor care […]<\/p>\n","protected":false},"author":12,"featured_media":15246,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[1121],"tags":[],"class_list":{"0":"post-15244","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-ghid-de-nutritie"},"yoast_head":"\nDeficienta de Vitamina B12, veganii si kilogramele in plus – Zi de zi mai bine - 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