{"id":77982,"date":"2020-10-14T21:34:34","date_gmt":"2020-10-14T20:34:34","guid":{"rendered":"https:\/\/veganuary.com\/?p=77982"},"modified":"2024-12-27T17:49:45","modified_gmt":"2024-12-27T17:49:45","slug":"vitamina-b12-descomplicada","status":"publish","type":"post","link":"https:\/\/veganuary.com\/pt-br\/vitamina-b12-descomplicada\/","title":{"rendered":"Vitamina b12 descomplicada"},"content":{"rendered":"\n

Este \u00e9 um dos assuntos mais questionados e pol\u00eamicos sobre a dieta vegana, mas n\u00e3o precisa ser.<\/strong><\/p>\n\n\n\n

Voc\u00ea s\u00f3 precisa garantir uma fonte confi\u00e1vel de vitamina B12 por meio de alimentos fortificados ou suplementos. Entenda e simplifique sua jornada.<\/font><\/font><\/p>\n\n\n\n

\"Pink
Image Credit: AdobeStock<\/figcaption><\/figure>\n\n\n\n

A B12, chamada cobalamina, \u00e9 necess\u00e1ria para a s\u00edntese do DNA, produ\u00e7\u00e3o de gl\u00f3bulos vermelhos e o funcionamento saud\u00e1vel do nosso sistema nervoso e c\u00e9lulas cerebrais.<\/p>\n\n\n\n

Plantas n\u00e3o possuem B12! Tecnicamente, nem os animais. A vitamina B12 \u00e9 produzida por bact\u00e9rias que crescem no intestino dos animais e, no caso dos herb\u00edvoros, quando estes se alimentam de plantas contaminadas por microorganismos presentes na terra (fezes, fungos, insetos, restos de outros animais) ou por meio de ra\u00e7\u00e3o j\u00e1 fortificada com este nutriente. Com o crescimento dos sistemas de produ\u00e7\u00e3o de animais em confinamento, espa\u00e7os cada vez mais artificiais e est\u00e9reis, e administra\u00e7\u00e3o pesada de antibi\u00f3ticos que \u201dmatam\u201d a microbiota do intestino dos animais, as carnes j\u00e1 n\u00e3o s\u00e3o mais fontes t\u00e3o confi\u00e1veis de B12.<\/p>\n\n\n\n

Por isso, apesar de ser comum afirmar que s\u00f3 quem consome produtos de origem animal obt\u00e9m n\u00edveis adequados de B12, muitos on\u00edvoros se encontram deficientes nela e nem imaginam. Temos ainda que considerar a capacidade de absor\u00e7\u00e3o da vitamina B12 que est\u00e1 sendo ingerida, as vezes comprometida por doen\u00e7as (como \u00falceras, doen\u00e7a de Crohn), intera\u00e7\u00f5es com rem\u00e9dios (para epilepsia, azia cr\u00f4nica ou gota), idade e outras condi\u00e7\u00f5es.<\/p>\n\n\n\n

Portanto, h\u00e1 v\u00e1rios grupos de risco, entre eles pessoas com problemas gastrointestinais, pacientes de cirurgia bari\u00e1trica, indiv\u00edduos acima de 50 anos, mulheres que tomam anticoncepcional, gestantes, infantes, al\u00e9m de vegetarianos e veganos.<\/p>\n\n\n\n

Consumir alimentos enriquecidos com B12 ou suplementos de B12<\/strong> garante \u00e0 todas as pessoas o aporte indicado desse nutriente pela mesma fonte de onde a obt\u00eam os outros animais \u2014 microorganismos \u2014 mas sem causar sofrimento a nenhum ser senciente.<\/p>\n\n\n\n

o que s\u00e3o alimentos fortificados? <\/font><\/font><\/strong> <\/h2>\n\n\n\n

Colocando de forma simples, s\u00e3o produtos industrializados enriquecidos com B12. Da mesma forma que a ra\u00e7\u00e3o de alguns animais criados para carnes, alguns alimentos para humanos s\u00e3o adicionados desse nutriente. Se voc\u00ea consumi-los regularmente, provavelmente estar\u00e1 obtendo sua recomenda\u00e7\u00e3o di\u00e1ria. As melhores fontes de alimentos veganos enriquecidos com B12 s\u00e3o (para ter certeza, confira sempre o r\u00f3tulo): <\/p>\n\n\n\n

    \n
  • Levedura\u00a0Nutricional\u00a0(dispon\u00edvel\u00a0no\u00a0Brasil\u00a0desde\u00a02014)\u00a0<\/li>\n<\/ul>\n\n\n\n
      \n
    • Cereais matinais fortificados\u00a0\u00a0<\/font><\/font><\/li>\n\n\n\n
    • Leites vegetais fortificados\u00a0\u00a0<\/font><\/font><\/li>\n<\/ul>\n\n\n\n
      \"\"
      Imagem: AdobeStock<\/figcaption><\/figure>\n\n\n\n

      e os suplementos de b12? <\/font><\/font><\/strong> <\/h2>\n\n\n\n

      S\u00e3o uma forma eficiente e segura de ingerir maiores quantidades de B12 sem complica\u00e7\u00e3o: <\/p>\n\n\n\n

        \n
      • Suplemento\u00a0multivitam\u00ednico\u00a0vegano\u00a0de B12 (de 25 a 100 mcg por\u00a0dia\u00a0ou\u00a02.500 mcg por\u00a0semana)\u00a0<\/li>\n\n\n\n
      • Suplementa\u00e7\u00e3o\u00a0farmac\u00eautica\u00a0sob\u00a0prescri\u00e7\u00e3o\u00a0m\u00e9dica\u00a0(oral, sublingual\u00a0ou\u00a0por\u00a0inje\u00e7\u00e3o\u00a0subcut\u00e2nea)\u00a0<\/li>\n<\/ul>\n\n\n\n

        RECOMENDA\u00c7\u00c3O DI\u00c1RIA DE VITAMINA B12<\/font><\/font><\/strong><\/h2>\n\n\n\n

        De acordo com o Dr. Eric Slywitch, nutr\u00f3logo e coordenador do departamento de medicina e nutri\u00e7\u00e3o da Sociedade Vegetariana Brasileira (SVB), a recomenda\u00e7\u00e3o di\u00e1ria de vitamina B12 \u00e9:<\/p>\n\n\n\n

        Idade (masculino e feminino): <\/p>\n\n\n\n

          \n
        • 0 a 6 meses – 0,4 mcg\/dia\u00a0<\/li>\n<\/ul>\n\n\n\n
            \n
          • 7 a 12 meses – 0,5 mcg\/dia\u00a0<\/li>\n\n\n\n
          • 1 a 3\u00a0anos\u00a0– 0,9 mcg\/dia\u00a0<\/li>\n\n\n\n
          • 4 a 8\u00a0anos\u00a0– 1,2 mcg\/dia\u00a0<\/li>\n\n\n\n
          • 9 a 13\u00a0anos\u00a0– 1,8 mcg\/dia\u00a0<\/li>\n\n\n\n
          • 14\u00a0anos\u00a0at\u00e9\u00a0o final da\u00a0vida\u00a0– 2,4 mcg\/dia\u00a0<\/li>\n<\/ul>\n\n\n\n

            Est\u00e1gio da vida: <\/p>\n\n\n\n

              \n
            • Gesta\u00e7\u00e3o\u00a0– 2,6 mcg\/dia\u00a0<\/li>\n\n\n\n
            • Amamenta\u00e7\u00e3o\u00a0– 2,8 mcg\/dia\u00a0<\/li>\n<\/ul>\n\n\n\n

              Pessoas com mais de 50 anos<\/strong> tamb\u00e9m devem suplementar B12 independentemente da dieta que escolhem, de acordo com recomenda\u00e7\u00e3o do Instituto de Medicina dos EUA (Food and Nutrition Board).<\/p>\n\n\n\n

              Como a vitamina B12 n\u00e3o \u00e9 t\u00f3xica<\/strong>, n\u00e3o h\u00e1 perigo em tomar n\u00edveis mais altos, at\u00e9 porque o organismo absorve apenas o que precisa e excreta o excesso pela urina. Garantir um pouco mais do que a ingest\u00e3o di\u00e1ria recomendada pode ser interessante, mas sem excessos.<\/p>\n\n\n\n

              NOTA:<\/strong> A melhor forma de verificar e garantir os n\u00edveis adequados de B12 \u00e9 consultar um nutricionista ou m\u00e9dico nutr\u00f3logo, que dever\u00e1 solicitar exames como a dosagem da B12 s\u00e9rica, homociste\u00edna e, se poss\u00edvel, do \u00e1cido metilmal\u00f4nico (embora este \u00faltimo tenha um custo mais elevado). Preocupar-se com esse acompanhamento \u00e9 relevante para todas as pessoas, independentemente de serem veganas ou n\u00e3o.<\/p>\n","protected":false},"excerpt":{"rendered":"

              Este \u00e9 um dos assuntos mais questionados e pol\u00eamicos sobre a dieta vegana, mas n\u00e3o precisa ser. Voc\u00ea s\u00f3 precisa…<\/p>\n","protected":false},"author":95,"featured_media":109771,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","footnotes":""},"categories":[991],"tags":[],"class_list":["post-77982","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saude"],"acf":[],"yoast_head":"\nVitamina B12 Descomplicada | Veganuary Brasil<\/title>\n<meta name=\"description\" content=\"Este \u00e9 um dos assuntos mais questionados e pol\u00eamicos sobre a dieta vegana, mas n\u00e3o precisa ser.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/veganuary.com\/pt-br\/vitamina-b12-descomplicada\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" 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