Faytamiin B12 yaraanta ayaa dhici karta haddii qofku uusan helin fiitamiin ku filan cuntadiisa, oo aan la daaweyn, dhibaatooyinka sida dhibaatooyinka aragga, xusuusta luminta, garaaca wadnaha oo aan caadi ahayn iyo luminta wadashaqeyn jireed ayaa dhici kara.

Waxaa sida ugu wanaagsan loogu kasbaday cuntooyinka asal ahaan ka soo jeeda xoolaha, sida hilibka, salmon, caano iyo ukumo, taas oo macnaheedu yahay kuwa qudaarta cuna iyo kuwa cuna khudradda ayaa halis ugu jira inay noqdaan faytamiin B12.

Sidoo kale, xaaladaha caafimaad qaarkood waxay saameyn ku yeelan karaan nuugista qofka ee B12, oo ay ku jiraan dhiig-yaraanta halista ah.

Dibnaha fiiqan ayaa sidoo kale lala xiriiriyay yaraanta fiitamiinada kale ee B, oo ay ku jiraan fitamiin B9 (folate), vitamin B12 (riboflavin) iyo vitamin B6.

Yaraanta zinc waxay kaloo sababi kartaa bushimaha daloola, iyo sidoo kale qallayl, cuncun iyo caabuq ku dhaca dhinacyada afka.

Calaamadaha badankood waxay ku fiicnaadaan daaweynta, laakiin dhibaatooyinka qaar ee ay sababto xaaladdu waxay noqon karaan kuwo aan laga soo kaban karin haddii aan la daaweyn.

NHS-ta ayaa ka digtay: "Muddada dheer ee aan xaalad la daaweyn, ayaa sareysa fursadda waxyeellada joogtada ah."

NHS waxay kugula talineysaa: “Haddii fitamiin B12 la’aantaadu ay sababto fiitamiin la’aan ku jirta cuntadaada, waxaa laguu qori karaa fitamiin B12 kiniinno ah oo aad qaadato maalin kasta inta u dhexeysa cuntada.

Dadka ay ku adag tahay inay ka helaan fitamiin B12 ku filan cuntooyinkooda, sida kuwa raacaya cuntada vegan, waxay u baahan karaan kiniiniyada B12 ee nolosha.

“Although it's less common, people with vitamin B12 deficiency caused by a prolonged poor diet may be advised to stop taking the tablets once their vitamin B12 levels have returned to normal and their diet has improved.”

Haddii fitamiin B12 la'aantaadu aysan keenin la'aanta fiitamiin B12 ee cuntadaada, waxaad caadi ahaan u baahan tahay in lagugu mudo irbadda hydroxocobalamin labadii ilaa saddexdii biloodba inta ka hartay noloshaada.