{"id":3005,"date":"2017-04-26T22:21:20","date_gmt":"2017-04-26T22:21:20","guid":{"rendered":"https:\/\/www.centrojuliafarre.es\/?p=3005\/"},"modified":"2020-07-08T09:26:31","modified_gmt":"2020-07-08T09:26:31","slug":"vegetarianisme-vitamina-b12","status":"publish","type":"post","link":"https:\/\/www.centrojuliafarre.es\/ca\/blog\/vegetarianisme-vitamina-b12\/","title":{"rendered":"Vegetarianisme i vitamina B12"},"content":{"rendered":"<p>[et_pb_section fb_built=\u00bb1&#8243; admin_label=\u00bbsection\u00bb _builder_version=\u00bb3.22&#8243;][et_pb_row admin_label=\u00bbrow\u00bb _builder_version=\u00bb3.25&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb][et_pb_column type=\u00bb4_4&#8243; _builder_version=\u00bb3.25&#8243; custom_padding=\u00bb|||\u00bb custom_padding__hover=\u00bb|||\u00bb][et_pb_text _builder_version=\u00bb3.27.4&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb text_orientation=\u00bbjustified\u00bb]Ser vegetari\u00e0 no \u00e9s un fenomen nou i molt menys una moda. L\u2019estil de alimentaci\u00f3 vegetari\u00e0 va ser caracter\u00edstic dels primats que van formar part de la nostra escala evolutiva i ens ha acompanyat al llarg de la hist\u00f2ria en les dietes de personatges hist\u00f2rics com Pit\u00e0gores.<\/p>\n<p>Gr\u00e0cies a ell, tenim la primera documentaci\u00f3 sobre alimentaci\u00f3 vegetariana ja que basava la seva dieta en cereals, pa, mel, fruites i altres productes vegetals. M\u00e9s tard, entre els seus deixebles es va comen\u00e7ar a crear una tend\u00e8ncia m\u00e9s laxa en la que s\u2019inclouen productes l\u00e0ctics.<\/p>\n<p>De manera oficial,<strong> el vegetarianisme va se ent\u00e8s com elecci\u00f3 en el segle XIX<\/strong> en occident i en el present dia a dia cada vegada m\u00e9s i m\u00e9s persones es sumen a aquest tipus de dieta.<br \/>\n[\/et_pb_text][et_pb_cta _builder_version=\u00bb3.16&#8243; background_color=\u00bb#f5f5f5&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb background_layout=\u00bblight\u00bb border_width_all=\u00bb0px\u00bb border_color_all=\u00bb#e09900&#8243; border_style_all=\u00bbdashed\u00bb use_border_color=\u00bbon\u00bb border_color=\u00bb#e09900&#8243; border_style=\u00bbdashed\u00bb button_text_size__hover_enabled=\u00bboff\u00bb button_one_text_size__hover_enabled=\u00bboff\u00bb button_two_text_size__hover_enabled=\u00bboff\u00bb button_text_color__hover_enabled=\u00bboff\u00bb button_one_text_color__hover_enabled=\u00bboff\u00bb button_two_text_color__hover_enabled=\u00bboff\u00bb button_border_width__hover_enabled=\u00bboff\u00bb button_one_border_width__hover_enabled=\u00bboff\u00bb button_two_border_width__hover_enabled=\u00bboff\u00bb button_border_color__hover_enabled=\u00bboff\u00bb button_one_border_color__hover_enabled=\u00bboff\u00bb button_two_border_color__hover_enabled=\u00bboff\u00bb button_border_radius__hover_enabled=\u00bboff\u00bb button_one_border_radius__hover_enabled=\u00bboff\u00bb button_two_border_radius__hover_enabled=\u00bboff\u00bb button_letter_spacing__hover_enabled=\u00bboff\u00bb button_one_letter_spacing__hover_enabled=\u00bboff\u00bb button_two_letter_spacing__hover_enabled=\u00bboff\u00bb button_bg_color__hover_enabled=\u00bboff\u00bb button_one_bg_color__hover_enabled=\u00bboff\u00bb button_two_bg_color__hover_enabled=\u00bboff\u00bb]Ser vegetari\u00e0 significa tenir un comprom\u00eds social i amb el medi ambient i per tant, una actitud i estil de vida \u00e8tics i molt respectables.<br \/>\n[\/et_pb_cta][et_pb_text _builder_version=\u00bb3.27.4&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb text_orientation=\u00bbjustified\u00bb]En el<strong> Centre de nutrici\u00f3 J\u00falia Farr\u00e9<\/strong> rebem a moltes persones vegetarianes tant presencialment com<a href=\"https:\/\/www.centrojuliafarre.es\/ca\/dietes-online\/\"> via online<\/a> d\u2019edats molt variades, de parts del m\u00f3n molt diferents, amb matisos molt diversos en la seva dieta i ens encanta acompanyar-les al llarg de un cam\u00ed cap a una <a href=\"https:\/\/www.centrojuliafarre.es\/ca\/dieta-equilibrada\/\">alimentaci\u00f3 m\u00e9s equilibrada<\/a>, saludable complerta i variada per a que gaudeixin m\u00e9s de l\u2019estil de vida que han escollit sense dubtes ni temors.<\/p>\n<p>Com vaig comentar en la nostra p\u00e0gina sobre <a href=\"https:\/\/www.centrojuliafarre.es\/ca\/dieta-vegetariana\/\">vegetarianisme<\/a>, l\u2019\u00fanica car\u00e8ncia destacable que pot tenir una persona vegetariana adulta \u00e9s la vitamina B12. En el cas dels ovolactovegetarians, podem cobrir-la d\u2019una manera molt concreta a trav\u00e9s del consum d\u2019ous i l\u00e0ctics i\/o aliments enriquits, per\u00f2 en el cas de les persones vegetarianes estrictes o veganes, hauran de prendre un suplement d\u2019aquest nutrient.<\/p>\n<p>Tamb\u00e9 ens trobem algunes situacions en les que ens fan algunes preguntes relacionades:<\/p>\n<ul>\n<li>Si no menjo carn em faltar\u00e0 vitamina B12?<\/li>\n<li>Si soc vegetari\u00e0 i vull suplementar-me amb B12 com ho he de fer?<\/li>\n<li>Com puc saber si tinc d\u00e8ficit de vitamina B12? \u00c9s suficient si em realitzo una anal\u00edtica?<\/li>\n<\/ul>\n<p>Per solucionar tots aquests dubtes, parlarem a fons sobre aquesta vitamina.<br \/>\n[\/et_pb_text][et_pb_text _builder_version=\u00bb3.27.4&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb custom_margin=\u00bb||1px|\u00bb]<\/p>\n<h2><strong>Qu\u00e8 \u00e9s la vitamina B12?<\/strong><\/h2>\n<p>[\/et_pb_text][et_pb_divider color=\u00bb#e09900&#8243; disabled_on=\u00bbon|on|off\u00bb _builder_version=\u00bb3.2&#8243;]&nbsp;<br \/>\n[\/et_pb_divider][et_pb_text _builder_version=\u00bb3.27.4&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb text_orientation=\u00bbjustified\u00bb]<strong>La vitamina B12 tamb\u00e9 es diu cobalamina<\/strong>. \u00c9s una vitamina hidrosoluble que realitza moltes funcions en el nostre organisme:<\/p>\n<ul>\n<li>Contribueix al manteniment de les neurones i dels gl\u00f2buls sanguinis.<\/li>\n<li>Afavoreix la s\u00edntesi i regulaci\u00f3 de l\u2019ADN (o material gen\u00e8tic).<\/li>\n<li>Coopera en la metabolisme d\u2019amino\u00e0cids, \u00e0cids grassos i gl\u00facids.<\/li>\n<\/ul>\n<p>Sabies que el seu origen no \u00e9s animal, sin\u00f3 bacteri\u00e0? Si sabem que els vegetarians necessiten estar especialment atents a l\u2019aport d\u2019aquesta vitamina, la nostra sospita inicial pot ser que es trobi en animals, per\u00f2 no \u00e9s aix\u00ed.<\/p>\n<p>La vitamina B12 es sintetitza gr\u00e0cies a que els animals consumeixen aliments contaminats per uns bacteris que sintetitzen la vitamina.<a name=\"#piopialo-Sabi\" id=\"#piopialo-Sabi\"><\/a><div class=\"piopialob\">\n\t\t\t\t\t\t\t\t\t<div class=\"piopialob-icon\">\n\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/www.centrojuliafarre.es\/wp-content\/plugins\/vcgs-toolbox\/img\/pio-icon.png\" width=\"60\" \/>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"piopialob-text\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"piopialob-frase\"  data-piolink=\"http:\/\/www.twitter.com\/intent\/tweet\/?text=%22Sabies%20que%20l%26%238217%3Borigen%20de%20la%20vitamina%20B12%20no%20%C3%A9s%20animal%20sin%C3%B3%20bacteri%C3%A0%3F%20%23Centrojuliafarre%22%20%40Ana_Amengual%20%23CentroJuliaFarre%20&url=https%3A%2F%2Fwww.centrojuliafarre.es%2Fca%2Fblog%2Fvegetarianisme-vitamina-b12%2F%23piopialo-Sabi&related=vicampuzano%2C%40Ana_Amengual\">Sabies que l&#8217;origen de la vitamina B12 no \u00e9s animal sin\u00f3 bacteri\u00e0? #Centrojuliafarre<\/span><span class=\"piopialob-link\"><a onClick=\"javascript:rMidEnlace('piopialo', 'Vegetarianisme i vitamina B12', 'Sabies que l&#8217;origen de la vitamina B12 no \u00e9s animal sin\u00f3 bacteri\u00e0? #Centrojuliafarre');\"  rel=\"nofollow\" target=\"_blank\" class=\"piopialo\" data-piolink=\"http:\/\/www.twitter.com\/intent\/tweet\/?text=%22Sabies%20que%20l%26%238217%3Borigen%20de%20la%20vitamina%20B12%20no%20%C3%A9s%20animal%20sin%C3%B3%20bacteri%C3%A0%3F%20%23Centrojuliafarre%22%20%40Ana_Amengual%20%23CentroJuliaFarre%20&url=https%3A%2F%2Fwww.centrojuliafarre.es%2Fca%2Fblog%2Fvegetarianisme-vitamina-b12%2F%23piopialo-Sabi&related=vicampuzano%2C%40Ana_Amengual\"  title=\"Piopialo Ahora\"> - Haz clic para twittear! <i class=\"fa fa-twitter\"><\/i><\/a>&nbsp;&nbsp;<a target=\"_blank\" class=\"pioface\" data-piolink=\"http:\/\/www.facebook.com\/sharer\/sharer.php?u=https%3A%2F%2Fwww.centrojuliafarre.es%2Fca%2Fblog%2Fvegetarianisme-vitamina-b12%2F%23piopialo-Sabi&quote=Sabies%20que%20l%26%238217%3Borigen%20de%20la%20vitamina%20B12%20no%20%C3%A9s%20animal%20sin%C3%B3%20bacteri%C3%A0%3F%20%23Centrojuliafarre\" title=\"En Facebook\"><i class=\"fa fa-facebook-square\">&nbsp;<\/i><\/a><\/span>\n\t\t\t\t\t\t\t\t\t<\/div><\/div><br \/>\n[\/et_pb_text][et_pb_text _builder_version=\u00bb3.27.4&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb custom_margin=\u00bb||1px|\u00bb]<\/p>\n<h3><strong>En quins casos s\u2019aconsella suplementar?<\/strong><\/h3>\n<p>[\/et_pb_text][et_pb_divider color=\u00bb#e09900&#8243; disabled_on=\u00bbon|on|off\u00bb _builder_version=\u00bb3.2&#8243;]&nbsp;<br \/>\n[\/et_pb_divider][et_pb_text _builder_version=\u00bb3.27.4&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb text_orientation=\u00bbjustified\u00bb]<img decoding=\"async\" class=\"aligncenter size-full wp-image-2985\" src=\"https:\/\/www.centrojuliafarre.es\/wp-content\/uploads\/2017\/04\/cabalamin.jpg\" alt=\"cabalamin suplemento\" width=\"300\" height=\"225\" \/><\/p>\n<p>Es recomana suplementar quan es dona un d\u2019aquests dos factors:<\/p>\n<ul>\n<li>La dieta no \u00e9s suficient en aquesta vitamina.<\/li>\n<li>Existeixen problemes d\u2019absorci\u00f3 d\u2019aquesta vitamina, i encara que l\u2019aportem a trav\u00e9s de la dieta, el nostre cos no \u00e9s capa\u00e7 d\u2019assimilar-la adequadament.<\/li>\n<\/ul>\n<p>M\u00e9s concretament, aix\u00f2 pot succeir en persones:<\/p>\n<ul>\n<li>Que tenen una dieta vegetariana estricte o vegana.<\/li>\n<li>Que tenen una alimentaci\u00f3 vegetariana amb un consum insuficient de l\u00e0ctics, ous i\/o aliments enriquits.<\/li>\n<li>Amb problemes d\u2019absorci\u00f3 produ\u00efts per: una resecci\u00f3 g\u00e0strica, o la secreci\u00f3 de sucs g\u00e0strics redu\u00efts (com pot succeir en el cas de persones ancianes) o qualsevol altre problema digestiu i el metge aconselli prendre el suplement d\u2019aquesta vitamina.<\/li>\n<li>Amb altres trastorns digestius que poden reduir l\u2019absorci\u00f3 d\u2019aquesta vitamina s\u00f3n la celiaquia o la malaltia de Crohn.<\/li>\n<li>Que prenen freq\u00fcentment medicaments que dificulten la seva absorci\u00f3 com poden ser alguns protectors d\u2019est\u00f3mac.<\/li>\n<\/ul>\n<p>[\/et_pb_text][et_pb_text _builder_version=\u00bb3.27.4&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb custom_margin=\u00bb||1px|\u00bb]<\/p>\n<h2><strong>Quins aliments s\u00f3n rics en vitamina B12?<\/strong><\/h2>\n<p>[\/et_pb_text][et_pb_divider color=\u00bb#e09900&#8243; disabled_on=\u00bbon|on|off\u00bb _builder_version=\u00bb3.2&#8243;]&nbsp;<br \/>\n[\/et_pb_divider][et_pb_text _builder_version=\u00bb3.27.4&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb text_orientation=\u00bbjustified\u00bb]Els aliments rics en aquest nutrients s\u00f3n: fetge de vaca, clo\u00efsses, peix, carn, ous, l\u00e0ctics i alguns productes processats enriquits.<\/p>\n<p><strong>Per estar coberts en aquesta vitamina no es necessari que prenguem tots aquests aliments<\/strong>. SI la nostra alimentaci\u00f3 inclou carn, peix i marisc o nom\u00e9s un d\u2019ells setmanalment ja \u00e9s suficient. \u00c9s a dir, podem no consumir carn i menjar 3 dies a la setmana peix i\/o marisc i aix\u00f2 seria suficient per cobrir les nostres necessitat en aquesta vitamina.<br \/>\n[\/et_pb_text][et_pb_text _builder_version=\u00bb3.27.4&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb custom_margin=\u00bb||1px|\u00bb]<\/p>\n<h3><strong>Tots els vegetarians s\u2019han de suplementar?<\/strong><\/h3>\n<p>[\/et_pb_text][et_pb_divider color=\u00bb#e09900&#8243; disabled_on=\u00bbon|on|off\u00bb _builder_version=\u00bb3.2&#8243;]&nbsp;<br \/>\n[\/et_pb_divider][et_pb_text _builder_version=\u00bb3.27.4&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb text_orientation=\u00bbjustified\u00bb]<img decoding=\"async\" class=\"aligncenter size-full wp-image-2986\" src=\"https:\/\/www.centrojuliafarre.es\/wp-content\/uploads\/2017\/04\/suplementacion.jpg\" alt=\"suplementaci\u00f3n vegetariana\" width=\"750\" height=\"406\" srcset=\"https:\/\/www.centrojuliafarre.es\/wp-content\/uploads\/2017\/04\/suplementacion.jpg 750w, https:\/\/www.centrojuliafarre.es\/wp-content\/uploads\/2017\/04\/suplementacion-300x162.jpg 300w, https:\/\/www.centrojuliafarre.es\/wp-content\/uploads\/2017\/04\/suplementacion-610x330.jpg 610w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<p>S\u00ed, fins i tot els ovolactovegetarianos han suplementar en aquesta vitamina ja que per aconseguir arribar als nivells recomanats haurien de consumir una de les seg\u00fcents opcions cada dia:<\/p>\n<ul>\n<li>7 ous.<\/li>\n<li>500 grams de formatge.<\/li>\n<li>4,5 gots de llet.<\/li>\n<\/ul>\n<p>Per la dificultat que suposa haver de consumir aquestes racions cada dia per assegurar la ingesta suficient de B12, es recomana sempre suplementar.<br \/>\n[\/et_pb_text][et_pb_text _builder_version=\u00bb3.27.4&#8243; background_color=\u00bb#f5f5f5&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb text_orientation=\u00bbjustified\u00bb custom_padding=\u00bb10px|10px|10px|10px\u00bb]<strong>Prendre productes enriquits no \u00e9s lo m\u00e9s indicat<\/strong>, ja que solen ser cereals d\u2019esmorzar, begudes vegetals o iogurts de soja. Tots aquests productes al ser processats poden ser rics en sucres i altres ingredients de baixa qualitat. Si decidim consumir aquest tipus de productes per arribar als nivells de vitamina B12 t\u2019aconsello:<br \/>\n[\/et_pb_text][et_pb_text _builder_version=\u00bb3.27.4&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb custom_margin=\u00bb||1px|\u00bb]<\/p>\n<h3><strong>Com puc saber si tinc d\u00e8ficit d\u2019aquesta vitamina?<\/strong><\/h3>\n<p>[\/et_pb_text][et_pb_divider color=\u00bb#e09900&#8243; disabled_on=\u00bbon|on|off\u00bb _builder_version=\u00bb3.2&#8243;]&nbsp;<br \/>\n[\/et_pb_divider][et_pb_text _builder_version=\u00bb4.4.3&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb text_orientation=\u00bbjustified\u00bb hover_enabled=\u00bb0&#8243;]<\/p>\n<p><strong>Mirar quin \u00e9s el valor de vitamina B12 d\u2019una anal\u00edtica no \u00e9s el millor indicador per comprovar si realment existeix d\u00e8ficit per dos motius<\/strong>:<\/p>\n<ul>\n<li>Els an\u00e0legs d\u2019aquesta vitamina ens poden augmentar el valor anal\u00edtic d\u2019aquest nutrient.<\/li>\n<\/ul>\n<p>Els an\u00e0legs de la vitamina B12 s\u00f3n aquells components que tenen una estructura qu\u00edmica similar a aquesta vitamina i quan es determina el seu contingut s\u00e8ric no es distingeix un del l\u2019altre i passa desapercebut. D\u2019aquesta manera ens pot sortir un valor superior al que realment \u00e9s.<\/p>\n<p>Alguns aliments que poden falsejar el resultat augmentant els an\u00e0legs en sang s\u00f3n: algues, espirulina, alguns bolets, llevats&#8230;<\/p>\n<ul>\n<li>En les anal\u00edtiques no es determina la<strong> Transcobalamina 2<\/strong>. Que \u00e9s el transportador de la B12. S\u2019encarrega de distribuir-la per tot l\u2019organisme i introduir-la dins de les c\u00e8l\u00b7lules, per\u00f2 en el cas de que la vitamina no s\u2019absorb\u00eds el transportador no circula ple, i per tant, la vitamina no arriba a les c\u00e8l\u00b7lules.<\/li>\n<\/ul>\n<p>La forma m\u00e9s efica\u00e7 de comprovar els nivells en sang de vitamina B12, \u00e9s analitzant l\u2019\u00e0cid metilmal\u00f2nic, per\u00f2 no ser\u00e0 fiable si es pateix insufici\u00e8ncia renal.<\/p>\n<p>[\/et_pb_text][et_pb_testimonial _builder_version=\u00bb3.2&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb text_orientation=\u00bbcenter\u00bb]<strong>Mirar quin \u00e9s el valor de vitamina B12 d\u2019una anal\u00edtica no \u00e9s el millor indicador per comprovar si realment existeix d\u00e8ficit<\/strong><br \/>\n[\/et_pb_testimonial][et_pb_text _builder_version=\u00bb3.27.4&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb text_orientation=\u00bbjustified\u00bb]\u00c9s important afegir que <strong>tenim unes reserves de B12 en el fetge<\/strong> i, a m\u00e9s, reaprofitem part de la que va encaminada a perdre\u2019s a trav\u00e9s de l\u2019intest\u00ed, ja que la reabsorbim i torna al fetge a trav\u00e9s de la via enterohep\u00e0tica.<\/p>\n<p>Conseq\u00fcentment, les reserves d\u2019aquesta vitamina no es perden r\u00e0pidament, per\u00f2 tampoc sabem determinar quant temps duren ja que cada persona \u00e9s diferent i pot durar alguns mesos i incl\u00fas anys.<\/p>\n<p>De totes maneres, s\u2019aconsella <strong>acudir \u00a0a un dietista-nutricionista<\/strong> per a que valori la dieta, els aliments rics en aquesta vitamina que s\u2019ingereixen i en quina freq\u00fc\u00e8ncia setmanal per valorar si el consum de vitamina B12 \u00e9s suficient i si s\u2019estan prenent an\u00e0legs que puguin falsejar els resultats. Tamb\u00e9 es valora en funci\u00f3 de l\u2019edat, patologies i medicaci\u00f3 la capacitat absortiva de la vitamina i es considera la necessitat de suplementar-se.<br \/>\n[\/et_pb_text][et_pb_text _builder_version=\u00bb3.27.4&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb custom_margin=\u00bb||1px|\u00bb]<\/p>\n<h2><strong>Com he de suplementar-me?<\/strong><\/h2>\n<p>[\/et_pb_text][et_pb_divider color=\u00bb#e09900&#8243; disabled_on=\u00bbon|on|off\u00bb _builder_version=\u00bb3.2&#8243;]&nbsp;<br \/>\n[\/et_pb_divider][et_pb_text _builder_version=\u00bb4.4.3&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb text_orientation=\u00bbjustified\u00bb hover_enabled=\u00bb0&#8243;]<\/p>\n<p>En primer lloc, abans de decidir si ens suplementem o no, o si tenim dubtes i necessitem el consell d\u2019un professional no dubtis en consultar a un dietista-nutricionista o metge qualificat.<\/p>\n<p>M\u2019agradaria afegir que \u00e9s una vitamina segura i que \u00e9s dif\u00edcil consumir uns nivells excessius que ens puguin produir algun mal, per\u00f2 la car\u00e8ncia d\u2019aquesta vitamina si pot tenir efectes perjudicials i incl\u00fas irreversibles.<\/p>\n<p><strong>Es recomana que en el suplement es trobi la B12 en forma de cianocobalamina perqu\u00e8 \u00e9s l&#8217;estructura m\u00e9s estable a temperatures, llum i canvis de pH, no t\u00e9 dosi t\u00f2xica, \u00e9s barata i \u00e9s la m\u00e9s estudiada<\/strong>.<\/p>\n<p>Si ets veg\u00e0 o vegetari\u00e0 estricte o ovolactovegetari\u00e0 per\u00f2 no est\u00e0s disposat a prendre les racions recomanades d\u2019aliments i prefereixes la suplementaci\u00f3, la recomanaci\u00f3 \u00e9s:<\/p>\n<ul>\n<li>En primer lloc, tenir en compte quant temps portes amb aquest tipus de dieta per valorar com estan els teus dip\u00f2sits de vitamina B12, i si es considera que hi ha d\u00e8ficit, s\u2019aconsella prendre 2.000 micrograms de cianocobalamina al dia durant dues setmanes.<\/li>\n<\/ul>\n<p>Una vegada assolits els nivells normals o si b\u00e9, just comencem una dieta d\u2019aquest tipus i no hem consumit les reserves, passarem a la suplementaci\u00f3 de manteniment. Per fer-ho, es pot prendre un suplement e 25 a 100 micrograms al dia (es recomanen mastegables) o b\u00e9 prendre un suplement setmanal de 2.000 micrograms o un de 1.000 unes 2 o 3 vegades a la setmana.<\/p>\n<p>[\/et_pb_text][et_pb_text _builder_version=\u00bb3.27.4&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb custom_margin=\u00bb||1px|\u00bb]<\/p>\n<h3><strong>Si el problema \u00e9s de malabsorci\u00f3 i per molt que la ingereixi no l\u2019absorbeixo, qu\u00e8 puc fer?<\/strong><\/h3>\n<p>[\/et_pb_text][et_pb_divider color=\u00bb#e09900&#8243; disabled_on=\u00bbon|on|off\u00bb _builder_version=\u00bb3.2&#8243;]&nbsp;<br \/>\n[\/et_pb_divider][et_pb_text _builder_version=\u00bb3.27.4&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb text_orientation=\u00bbjustified\u00bb]Existeix l\u2019opci\u00f3 de vitamina B12 injectable i es pot introduir tant per via subcut\u00e0nia com intramuscular.<\/p>\n<p>Aquest m\u00e8tode ha de ser sempre sota supervisi\u00f3 m\u00e8dica, si est\u00e0s interessat tens m\u00e9s informaci\u00f3 a <a href=\"https:\/\/medlineplus.gov\/spanish\/druginfo\/meds\/a605007-es.html\" target=\"_blank\" rel=\"noopener noreferrer\">aquesta p\u00e0gina<\/a>.<\/p>\n<h3 style=\"text-align: center;\"><strong>Et podem ajudar<\/strong><\/h3>\n<p>Tan si ets vegetari\u00e0 o vegetariana com si vols fer el pas per ser-ho, en el Centre J\u00falia Farr\u00e9 t\u2019assessorem i ajudem a que la teva alimentaci\u00f3 sigui saludable i complerta respectant la teva elecci\u00f3, gustos, horaris, etc. <strong>Pots trucar-nos al 933486557 o enviar-nos un correu a info@juliafarre.es<\/strong><\/p>\n<h4 style=\"text-align: center;\"><strong>Fins aviat!<\/strong><\/h4>\n<p>[\/et_pb_text][et_pb_image src=\u00bbhttps:\/\/www.centrojuliafarre.es\/wp-content\/uploads\/2017\/04\/imagen-vitamina-b12.jpg\u00bb alt=\u00bbinfografia b-12&#8243; align=\u00bbcenter\u00bb align_tablet=\u00bbcenter\u00bb align_last_edited=\u00bbon|desktop\u00bb _builder_version=\u00bb3.23&#8243; animation=\u00bboff\u00bb]&nbsp;<br \/>\n[\/et_pb_image][et_pb_text _builder_version=\u00bb3.27.4&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb]Afegeix aquesta infografia a la teva web copiant aquest codi:<br \/>\n[\/et_pb_text][et_pb_cta _builder_version=\u00bb3.16&#8243; background_color=\u00bb#f5f5f5&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb text_orientation=\u00bbleft\u00bb background_layout=\u00bblight\u00bb border_color_all=\u00bb#e09900&#8243; use_border_color=\u00bbon\u00bb button_text_size__hover_enabled=\u00bboff\u00bb button_one_text_size__hover_enabled=\u00bboff\u00bb button_two_text_size__hover_enabled=\u00bboff\u00bb button_text_color__hover_enabled=\u00bboff\u00bb button_one_text_color__hover_enabled=\u00bboff\u00bb button_two_text_color__hover_enabled=\u00bboff\u00bb button_border_width__hover_enabled=\u00bboff\u00bb button_one_border_width__hover_enabled=\u00bboff\u00bb button_two_border_width__hover_enabled=\u00bboff\u00bb button_border_color__hover_enabled=\u00bboff\u00bb button_one_border_color__hover_enabled=\u00bboff\u00bb button_two_border_color__hover_enabled=\u00bboff\u00bb button_border_radius__hover_enabled=\u00bboff\u00bb button_one_border_radius__hover_enabled=\u00bboff\u00bb button_two_border_radius__hover_enabled=\u00bboff\u00bb button_letter_spacing__hover_enabled=\u00bboff\u00bb button_one_letter_spacing__hover_enabled=\u00bboff\u00bb button_two_letter_spacing__hover_enabled=\u00bboff\u00bb button_bg_color__hover_enabled=\u00bboff\u00bb button_one_bg_color__hover_enabled=\u00bboff\u00bb button_two_bg_color__hover_enabled=\u00bboff\u00bb]&lt;a href=\u00bbhttps:\/\/www.centrojuliafarre.es\/blog\/vitamina-b12&#8243; target=\u00bbblank\u00bb&gt;&lt;img src=\u00bbhttps:\/\/www.centrojuliafarre.es\/wp-content\/uploads\/2017\/04\/imagen-vitamina-b12.jpg\u00bb alt=\u00bbsuplemento\u00bb\/&gt;&lt;\/a&gt;<br \/>\n[\/et_pb_cta][et_pb_team_member name=\u00bbAna Amengual \u00bb position=\u00bbDietista &#8211; Nutricionista \u00bb image_url=\u00bbhttps:\/\/www.centrojuliafarre.es\/wp-content\/uploads\/2016\/12\/ana-amengual-dietista.jpg\u00bb _builder_version=\u00bb3.0.47&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb]&nbsp;<br \/>\n[\/et_pb_team_member][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ser vegetari\u00e0 no \u00e9s un fenomen nou i molt menys una moda. L\u2019estil de alimentaci\u00f3 vegetari\u00e0 va ser caracter\u00edstic dels primats que van formar part de la nostra escala evolutiva i ens ha acompanyat al llarg de la hist\u00f2ria en les dietes de personatges hist\u00f2rics com Pit\u00e0gores. Gr\u00e0cies a ell, tenim la primera documentaci\u00f3 sobre [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2990,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","inline_featured_image":false,"footnotes":""},"categories":[7],"tags":[],"class_list":["post-3005","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentacio-salut"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Vitamina B12: Suplementaci\u00f3 en dieta vegana i vegetariana TOTA la informaci\u00f3<\/title>\n<meta name=\"description\" content=\"Un dels principals dubtes dels vegetarians i vegans, gira al voltant de la suplementaci\u00f3 de la vitamina b-12, en aquest article resolc els teus dubtes\" \/>\n<meta name=\"robots\" content=\"index, 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