{"id":15674,"date":"2023-03-17T18:24:37","date_gmt":"2023-03-17T18:24:37","guid":{"rendered":"https:\/\/fitolympia.com\/?p=15674"},"modified":"2023-03-17T18:24:42","modified_gmt":"2023-03-17T18:24:42","slug":"what-is-vitamin-b12-and-what-does-it-do","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/what-is-vitamin-b12-and-what-does-it-do\/","title":{"rendered":"\u0645\u0627 \u0647\u0648 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0648\u0645\u0627\u0630\u0627 \u064a\u0641\u0639\u0644\u061f"},"content":{"rendered":"\n<p>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0647\u0648 \u0639\u0646\u0635\u0631 \u063a\u0630\u0627\u0626\u064a \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u062f\u0645 \u0648\u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u0639\u0635\u0628\u064a\u0629 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0648\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062c\u0639\u0644 \u0627\u0644\u062d\u0645\u0636 \u0627\u0644\u0646\u0648\u0648\u064a\u060c \u0627\u0644\u0645\u0627\u062f\u0629 \u0627\u0644\u0648\u0631\u0627\u062b\u064a\u0629 \u0641\u064a \u062c\u0645\u064a\u0639 \u062e\u0644\u0627\u064a\u0627\u0643. \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u064a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u0627 \u0639\u0644\u0649 \u0645\u0646\u0639&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0641\u0642\u0631 \u0627\u0644\u062f\u0645 \u0627\u0644\u0645\u0635\u0627\u0628 \u0628\u0641\u0642\u0631 \u0627\u0644\u062f\u0645 \u060c<\/a>\u0648\u0647\u064a \u062d\u0627\u0644\u0629 \u0627\u0644\u062f\u0645 \u0627\u0644\u062a\u064a \u062a\u062c\u0639\u0644 \u0627\u0644\u0646\u0627\u0633 \u0645\u062a\u0639\u0628\u064a\u0646 \u0648\u0636\u0639\u0641\u0627\u0621.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.verywellfit.com\/thmb\/CpYp4R4m4lUl8IdDwHTdZz2WL1U=\/1500x1000\/filters:no_upscale():max_bytes(150000):strip_icc()\/89411-b-complex-vitamins-5b083386ba6177003668e585.png\" alt=\"\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h2\">\u0645\u0627 \u0645\u0642\u062f\u0627\u0631 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0627\u0644\u0630\u064a \u0623\u062d\u062a\u0627\u062c\u0647\u061f<\/h2>\n\n\n\n<p>\u062a\u0639\u062a\u0645\u062f \u0643\u0645\u064a\u0629 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0627\u062c\u0647\u0627 \u0643\u0644 \u064a\u0648\u0645 \u0639\u0644\u0649 \u0639\u0645\u0631\u0643. \u064a\u062a\u0645 \u0633\u0631\u062f \u0645\u062a\u0648\u0633\u0637 \u0627\u0644\u0645\u0628\u0627\u0644\u063a \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627 \u064a\u0648\u0645\u064a\u0627 \u0644\u0645\u062e\u062a\u0644\u0641 \u0627\u0644\u0623\u0639\u0645\u0627\u0631 \u0623\u062f\u0646\u0627\u0647 \u0641\u064a&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0645\u064a\u0643\u0631\u0648\u063a\u0631\u0627\u0645<\/a>&nbsp;(\u0645\u064a\u0643\u0631\u0648\u063a\u0631\u0627\u0645):<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th scope=\"col\">\u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u062d\u064a\u0627\u0629<\/th><th scope=\"col\">\u0627\u0644\u0645\u0628\u0644\u063a \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647<\/th><\/tr><\/thead><tbody><tr><td>\u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0625\u0644\u0649 6 \u0623\u0634\u0647\u0631<\/td><td>0.4 \u0645\u064a\u0643\u0631\u0648\u063a\u0631\u0627\u0645<\/td><\/tr><tr><td><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0627\u0644\u0631\u0636\u0639<\/a>&nbsp;7-12 \u0634\u0647\u0631\u0627<\/td><td>0.5 \u0645\u064a\u0643\u0631\u0648\u063a\u0631\u0627\u0645<\/td><\/tr><tr><td>\u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0645\u0646 1 \u0625\u0644\u0649 3 \u0633\u0646\u0648\u0627\u062a<\/td><td>0.9 \u0645\u064a\u0643\u0631\u0648\u063a\u0631\u0627\u0645<\/td><\/tr><tr><td>\u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0645\u0646 4 \u0625\u0644\u0649 8 \u0633\u0646\u0648\u0627\u062a<\/td><td>1.2 \u0645\u064a\u0643\u0631\u0648\u063a\u0631\u0627\u0645<\/td><\/tr><tr><td>\u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0645\u0646 9 \u0625\u0644\u0649 13 \u0633\u0646\u0629<\/td><td>1.8 \u0645\u064a\u0643\u0631\u0648\u063a\u0631\u0627\u0645<\/td><\/tr><tr><td>\u0645\u0631\u0627\u0647\u0642\u0648\u0646 14-18 \u0633\u0646\u0629<\/td><td>2.4 \u0645\u064a\u0643\u0631\u0648\u063a\u0631\u0627\u0645<\/td><\/tr><tr><td>\u0631\u0627\u0634\u062f\u0648\u0646<\/td><td>2.4 \u0645\u064a\u0643\u0631\u0648\u063a\u0631\u0627\u0645<\/td><\/tr><tr><td>\u0627\u0644\u0645\u0631\u0627\u0647\u0642\u0627\u062a \u0627\u0644\u062d\u0648\u0627\u0645\u0644 \u0648\u0627\u0644\u0646\u0633\u0627\u0621<\/td><td>2.6 \u0645\u064a\u0643\u0631\u0648\u063a\u0631\u0627\u0645<\/td><\/tr><tr><td>\u0627\u0644\u0631\u0636\u0627\u0639\u0629 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0627\u0644\u0645\u0631\u0627\u0647\u0642\u064a\u0646 \u0648\u0627\u0644\u0646\u0633\u0627\u0621<\/td><td>2.8 \u0645\u064a\u0643\u0631\u0648\u063a\u0631\u0627\u0645<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h3\">\u0645\u0627 \u0647\u064a \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u0648\u0641\u0631 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12\u061f<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/femina.wwmindia.com\/content\/2019\/jan\/vitamin-b12-rich-foods-1546508395.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u062a\u0645 \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12<\/a>&nbsp;\u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0641\u064a \u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u0633\u0639\u0629 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u064a\u0629\u060c \u0648\u0627\u0644\u0645\u0635\u0646\u0639\u064a\u0646 \u0625\u0636\u0627\u0641\u062a\u0647 \u0625\u0644\u0649 \u0628\u0639\u0636&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u062d\u0635\u0646\u0629.<\/a>&nbsp;\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0644\u064a\u0633 \u0644\u0647\u0627 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0625\u0644\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0645\u062d\u0635\u0646\u0629. \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0643\u0645\u064a\u0627\u062a \u0645\u0648\u0635\u0649 \u0628\u0647\u0627 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u0646\u0627\u0648\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0645\u0627 \u064a\u0644\u064a:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u062a\u062d\u062a\u0648\u064a \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0648\u0627\u0644\u0644\u062d\u0648\u0645&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0648\u0627\u0644\u062f\u0648\u0627\u062c\u0646<\/a>\u0648\u0627\u0644\u0628\u064a\u0636 \u0648\u0627\u0644\u062d\u0644\u064a\u0628 \u0648\u0645\u0646\u062a\u062c\u0627\u062a&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0627\u0644\u0623\u0644\u0628\u0627\u0646<\/a>&nbsp;\u0627\u0644\u0623\u062e\u0631\u0649 \u0639\u0644\u0649 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12.<\/li><li>\u0627\u0644\u0645\u062d\u0627\u0631 \u0648\u0644\u062d\u0645 \u0627\u0644\u0628\u0642\u0631 \u0627\u0644\u0643\u0628\u062f \u0647\u064a \u0628\u0639\u0636 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0645\u0635\u062f\u0631 \u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12.<\/li><li>\u0628\u0639\u0636 \u062d\u0628\u0648\u0628 \u0627\u0644\u0625\u0641\u0637\u0627\u0631&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0648\u0627\u0644\u062e\u0645\u0627\u0626\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629<\/a>\u0648\u063a\u064a\u0631\u0647\u0627 \u0645\u0646 \u0627\u0644\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062d\u0635\u0646\u0629 \u0628\u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12.<\/li><\/ul>\n\n\n\n<p>\u0644\u0645\u0639\u0631\u0641\u0629 \u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u0637\u0639\u0627\u0645 \u0642\u062f&nbsp;<em>\u0623\u0636\u0627\u0641<\/em>&nbsp;\u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12\u060c \u062a\u062d\u0642\u0642 \u0645\u0646&nbsp;<a href=\"https:\/\/www.fda.gov\/food\/new-nutrition-facts-label\/whats-new-nutrition-facts-label\">\u062a\u0633\u0645\u064a\u0629<\/a>\u062d\u0642\u0627\u0626\u0642 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 . \u0644\u0627 \u064a\u0637\u0644\u0628 \u0645\u0646 \u0627\u0644\u0645\u0635\u0646\u0639\u064a\u0646 \u0625\u062f\u0631\u0627\u062c \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0639\u0644\u0649 \u0627\u0644\u0645\u0644\u0635\u0642 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u0637\u0639\u0627\u0645 \u064a\u062d\u062a\u0648\u064a \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h4\">\u0645\u0627 \u0647\u064a \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0627\u0644\u0645\u062a\u0627\u062d\u0629?<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/post.greatist.com\/wp-content\/uploads\/sites\/2\/2021\/06\/365740-7-14-Clone-Dont-B-Missing-Out-11-Best-B12-Supplements-of-2021-1200x628-Facebook-1200x628.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0645\u062a\u0648\u0641\u0631 \u0641\u064a \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0627\u0644\u0645\u062a\u0639\u062f\u062f\u0629&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\/\u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0645\u062a\u0639\u062f\u062f\u0629 \u0627\u0644\u0645\u0639\u0627\u062f\u0646<\/a>, \u0641\u064a \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 B-\u0645\u0639\u0642\u062f\u0629, \u0648\u0641\u064a \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0641\u0642\u0637. \u0648\u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u0643\u0648\u0646 \u0641\u064a \u0634\u0643\u0644 \u064a\u0633\u0645\u0649 \u0633\u064a\u0627\u0646\u0648\u0643\u0648\u0628\u0627\u0644\u0627\u0645\u064a\u0646. \u0627\u0644\u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u0647\u064a \u0623\u062f\u064a\u0646\u0648\u0633\u064a\u0644\u0643\u0648\u0628\u0627\u0644\u0627\u0645\u064a\u0646\u060c \u0645\u064a\u062b\u064a\u0644 \u0643\u0648\u0628\u0627\u0644\u0627\u0645\u064a\u0646\u060c \u0648\u0647\u064a\u062f\u0631\u0648\u0643\u0633\u064a\u0643\u0648\u0628\u0627\u0644\u0627\u0645\u064a\u0646.&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0641\u064a\u062a\u0627\u0645\u064a\u0646<\/a>&nbsp;B12 \u0645\u062a\u0627\u062d \u0623\u064a\u0636\u0627 \u0641\u064a \u0634\u0643\u0644 \u064a\u0630\u0648\u0628 \u062a\u062d\u062a \u0644\u0633\u0627\u0646\u0643 (\u064a\u0633\u0645\u0649 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u062a\u062d\u062a \u0627\u0644\u0644\u0633\u0627\u0646). \u0644\u0645 \u062a\u0638\u0647\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646 \u0623\u064a \u0634\u0643\u0644 \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0627\u0644\u062a\u0643\u0645\u064a\u0644\u064a \u0623\u0641\u0636\u0644 \u0645\u0646 \u0627\u0644\u0622\u062e\u0631\u064a\u0646.<\/p>\n\n\n\n<p>\u0643\u0645\u064a\u0629 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0641\u064a \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u064a\u062e\u062a\u0644\u0641 \u0627\u062e\u062a\u0644\u0627\u0641\u0627 \u0643\u0628\u064a\u0631\u0627. \u0628\u0639\u0636\u0647\u0627 \u064a\u0642\u062f\u0645&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u062c\u0631\u0639\u0627\u062a<\/a>&nbsp;\u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0623\u0639\u0644\u0649 \u0628\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0643\u0645\u064a\u0627\u062a \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627\u060c \u0645\u062b\u0644 500 \u0645\u064a\u0643\u0631\u0648\u063a\u0631\u0627\u0645 \u0623\u0648 1000 \u0645\u064a\u0643\u0631\u0648\u063a\u0631\u0627\u0645\u060c \u0648\u0644\u0643\u0646 \u062c\u0633\u0645\u0643 \u064a\u0645\u062a\u0635 \u0646\u0633\u0628\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646\u0647 \u0641\u0642\u0637. \u0648\u062a\u0639\u062a\u0628\u0631 \u0647\u0630\u0647 \u0627\u0644\u062c\u0631\u0639\u0627\u062a \u0622\u0645\u0646\u0629. \u062a\u062d\u0642\u0642 \u0645\u0646 \u062a\u0633\u0645\u064a\u0629 \u062d\u0642\u0627\u0626\u0642 \u0627\u0644\u0645\u0644\u062d\u0642 \u0644\u0645\u0639\u0631\u0641\u0629 \u0645\u0642\u062f\u0627\u0631 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u064a\u062d\u062a\u0648\u064a \u0627\u0644\u0645\u0644\u062d\u0642.<\/p>\n\n\n\n<p>\u0648\u064a\u0645\u0643\u0646 \u0625\u0639\u0637\u0627\u0621 \u0634\u0643\u0644&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0648\u0635\u0641\u0629 \u0637\u0628\u064a\u0629<\/a>&nbsp;\u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0643\u0637\u0644\u0642\u0629 \u0648\u0627\u062d\u062f\u0629. \u0648\u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u0633\u062a\u062e\u062f\u0645 \u0647\u0630\u0627 \u0644\u0639\u0644\u0627\u062c&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0646\u0642\u0635<\/a>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 . \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0645\u062a\u0627\u062d \u0623\u064a\u0636\u0627 \u0628\u0648\u0635\u0641\u0629 \u0637\u0628\u064a\u0629 \u0643\u062c\u0644&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0627\u0644\u0623\u0646\u0641<\/a>&nbsp;\u0627\u0644\u0630\u064a \u064a\u062a\u0645 \u0631\u0634\u0647 \u0641\u064a \u0627\u0644\u0623\u0646\u0641.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h5\">\u0647\u0644 \u0623\u062d\u0635\u0644 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12\u061f<\/h2>\n\n\n\n<p>\u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633 \u0641\u064a \u0627\u0644\u0648\u0644\u0627\u064a\u0627\u062a \u0627\u0644\u0645\u062a\u062d\u062f\u0629 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u064a\u062a\u0646\u0627\u0648\u0644\u0648\u0646\u0647\u0627. \u0648\u0644\u0643\u0646 \u0628\u0639\u0636 \u0627\u0644\u0646\u0627\u0633 \u0644\u062f\u064a\u0647\u0645 \u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0627\u0645\u062a\u0635\u0627\u0635 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0645\u0646 \u0627\u0644\u0637\u0639\u0627\u0645. \u064a\u0645\u062a\u0635 \u0627\u0644\u062c\u0633\u0645 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0645\u0646 \u0627\u0644\u0637\u0639\u0627\u0645 \u0641\u064a \u0639\u0645\u0644\u064a\u0629 \u0645\u0646 \u062e\u0637\u0648\u062a\u064a\u0646. \u0623\u0648\u0644\u0627\u060c&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u062d\u0645\u0636 \u0627\u0644\u0647\u064a\u062f\u0631\u0648\u0643\u0644\u0648\u0631\u064a\u0643<\/a>&nbsp;\u0641\u064a \u0627\u0644\u0645\u0639\u062f\u0629 \u064a\u0641\u0635\u0644 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0639\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0630\u064a \u064a\u0631\u062a\u0628\u0637 \u0628\u0647. \u062b\u0627\u0646\u064a\u0627\u060c \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0627\u0644\u0645\u062d\u0631\u0631\u0629 \u062b\u0645 \u064a\u062c\u0645\u0639 \u0645\u0639 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0630\u064a \u0623\u062f\u0644\u0649 \u0628\u0647 \u0627\u0644\u0645\u0639\u062f\u0629\u060c \u0648\u062f\u0639\u0627&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0639\u0627\u0645\u0644 \u062c\u0648\u0647\u0631\u064a\u060c<\/a>\u0648\u0627\u0644\u062c\u0633\u0645 \u064a\u0645\u062a\u0635 \u0644\u0647\u0645 \u0645\u0639\u0627.<\/p>\n\n\n\n<p>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0641\u064a&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629<\/a>&nbsp;\u063a\u064a\u0631 \u0645\u0631\u0641\u0642&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/a>&nbsp;\u0648\u0644\u0627 \u064a\u062a\u0637\u0644\u0628 \u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u0623\u0648\u0644\u0649. \u0648\u0645\u0639 \u0630\u0644\u0643, B12 \u0641\u064a \u0645\u0644\u0627\u062d\u0642 \u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u062c\u0645\u0639 \u0645\u0639 \u0639\u0627\u0645\u0644 \u062c\u0648\u0647\u0631\u064a \u0644\u064a\u062a\u0645 \u0627\u0633\u062a\u064a\u0639\u0627\u0628\u0647\u0627.<\/p>\n\n\n\n<p>\u0627\u0644\u0646\u0627\u0633 \u0645\u0639&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0641\u0642\u0631 \u0627\u0644\u062f\u0645 \u0627\u0644\u062e\u0628\u064a\u062b<\/a>, \u0645\u0631\u0636 \u0627\u0644\u0645\u0646\u0627\u0639\u0629 \u0627\u0644\u0630\u0627\u062a\u064a\u0629, \u0644\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062c\u0639\u0644 \u0639\u0627\u0645\u0644 \u062c\u0648\u0647\u0631\u064a. \u0648\u0646\u062a\u064a\u062c\u0629 \u0644\u0630\u0644\u0643\u060c \u0644\u062f\u064a\u0647\u0645 \u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0627\u0645\u062a\u0635\u0627\u0635 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0648\u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629.<\/p>\n\n\n\n<p>\u064a\u0624\u062b\u0631 \u0646\u0642\u0635 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0639\u0644\u0649 \u0645\u0627 \u0628\u064a\u0646 3\u066a \u0648 43\u066a \u0645\u0646 \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646. \u064a\u0645\u0643\u0646 \u0644\u0637\u0628\u064a\u0628\u0643 \u0627\u062e\u062a\u0628\u0627\u0631 \u0645\u0633\u062a\u0648\u0649 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0644\u0645\u0639\u0631\u0641\u0629 \u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0644\u062f\u064a\u0643 \u0646\u0642\u0635.<\/p>\n\n\n\n<p>\u0642\u062f \u0644\u0627 \u062a\u062d\u0635\u0644 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0639\u064a\u0646\u0629 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0623\u0648 \u064a\u0648\u0627\u062c\u0647\u0648\u0646 \u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0627\u0645\u062a\u0635\u0627\u0635\u0647:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0644\u064a\u0633 \u0644\u062f\u064a\u0647\u0645 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u062d\u0645\u0636 \u0627\u0644\u0647\u064a\u062f\u0631\u0648\u0643\u0644\u0648\u0631\u064a\u0643 \u0641\u064a \u0645\u0639\u062f\u062a\u0647\u0645&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0644\u0627\u0645\u062a\u0635\u0627\u0635<\/a>&nbsp;\u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0627\u0644\u0645\u0648\u062c\u0648\u062f \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0641\u064a \u0627\u0644\u0637\u0639\u0627\u0645. \u064a\u062c\u0628 \u0639\u0644\u0649 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u062a\u0632\u064a\u062f 50 \u0639\u0627\u0645\u0627 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0639\u0638\u0645 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u062f\u0639\u0645\u0629 \u0623\u0648 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u0623\u0646\u0647 \u0641\u064a \u0645\u0639\u0638\u0645 \u0627\u0644\u062d\u0627\u0644\u0627\u062a \u060c \u064a\u0645\u0643\u0646 \u0644\u0623\u062c\u0633\u0627\u0645\u0647\u0645 \u0627\u0645\u062a\u0635\u0627\u0635 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0645\u0635\u0627\u062f\u0631.<\/li><li>\u0642\u062f \u0644\u0627 \u064a\u0645\u062a\u0635 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0645\u0635\u0627\u0628\u0648\u0646 \u0628\u0645\u0631\u0636 \u0627\u0644\u0645\u0646\u0627\u0639\u0629 \u0627\u0644\u0630\u0627\u062a\u064a\u0629 \u0627\u0644\u0645\u0633\u0645\u0649 \u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0645\u0639\u062f\u0629 \u0627\u0644\u0636\u0645\u0648\u0631\u064a \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0644\u0623\u0646\u0647\u0645 \u064a\u0635\u0646\u0639\u0648\u0646 \u0627\u0644\u0642\u0644\u064a\u0644 \u062c\u062f\u0627 \u0645\u0646 \u062d\u0645\u0636 \u0627\u0644\u0647\u064a\u062f\u0631\u0648\u0643\u0644\u0648\u0631\u064a\u0643 \u0648\u0627\u0644\u0639\u0627\u0645\u0644 \u0627\u0644\u062c\u0648\u0647\u0631\u064a \u0641\u064a \u0645\u0639\u062f\u062a\u0647\u0645.<\/li><li>\u0627\u0644\u0646\u0627\u0633 \u0645\u0639 \u0641\u0642\u0631 \u0627\u0644\u062f\u0645 \u0627\u0644\u062e\u0628\u064a\u062b \u0644\u0627 \u062a\u062c\u0639\u0644 \u0627\u0644\u0639\u0627\u0645\u0644 \u0627\u0644\u062c\u0648\u0647\u0631\u064a \u0627\u0644\u0644\u0627\u0632\u0645 \u0644\u0627\u0645\u062a\u0635\u0627\u0635 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12. \u0648\u0646\u062a\u064a\u062c\u0629 \u0644\u0630\u0644\u0643\u060c \u0644\u062f\u064a\u0647\u0645 \u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0627\u0645\u062a\u0635\u0627\u0635 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0648\u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629. \u0639\u0627\u062f\u0629 \u0645\u0627&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u064a\u0639\u0627\u0644\u062c<\/a>&nbsp;\u0627\u0644\u0623\u0637\u0628\u0627\u0621 \u0641\u0642\u0631 \u0627\u0644\u062f\u0645 \u0627\u0644\u062e\u0628\u064a\u062b \u0628\u062c\u0631\u0639\u0627\u062a \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u060c \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0627\u0644\u062c\u0631\u0639\u0627\u062a \u0627\u0644\u0639\u0627\u0644\u064a\u0629 \u062c\u062f\u0627 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0627\u0644\u062a\u064a \u062a\u0639\u0637\u0649 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u0641\u0645 \u0642\u062f \u062a\u0643\u0648\u0646 \u0641\u0639\u0627\u0644\u0629 \u0623\u064a\u0636\u0627.<\/li><li>\u0627\u0644\u0646\u0627\u0633 \u0627\u0644\u0630\u064a\u0646 \u0644\u062f\u064a\u0647\u0645 \u0628\u0639\u0636 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0645\u0639\u062f\u0629 \u0623\u0648 \u062c\u0631\u0627\u062d\u0629 \u0627\u0644\u0623\u0645\u0639\u0627\u0621 (\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0644\u0627\u0646\u0642\u0627\u0635 \u0648\u0632\u0646\u0647 \u0623\u0648 \u0644\u0625\u0632\u0627\u0644\u0629 \u062c\u0632\u0621 \u0623\u0648 \u0643\u0644 \u0645\u0646 \u0627\u0644\u0645\u0639\u062f\u0629) \u0642\u062f \u0644\u0627 \u062a\u062c\u0639\u0644 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u062d\u0645\u0636 \u0627\u0644\u0647\u064a\u062f\u0631\u0648\u0643\u0644\u0648\u0631\u064a\u0643 \u0648\u0639\u0627\u0645\u0644 \u062c\u0648\u0647\u0631\u064a \u0644\u0627\u0645\u062a\u0635\u0627\u0635 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12.<\/li><li>\u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0641\u064a \u0627\u0644\u0645\u0639\u062f\u0629 \u0648\u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u0627\u0644\u062f\u0642\u064a\u0642\u0629, \u0645\u062b\u0644 \u0645\u0631\u0636 \u0627\u0644\u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0647\u0636\u0645\u064a\u0629 \u0623\u0648&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0645\u0631\u0636 \u0643\u0631\u0648\u0646<\/a>, \u0642\u062f \u0644\u0627 \u062a\u0645\u062a\u0635 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12.<\/li><li>\u0627\u0644\u0646\u0627\u0633 \u0627\u0644\u0630\u064a\u0646 \u064a\u0623\u0643\u0644\u0648\u0646 \u0627\u0644\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u064a\u0629 \u0623\u0648 \u0645\u0639\u062f\u0648\u0645\u0629, \u0645\u062b\u0644&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0627\u0644\u0646\u0628\u0627\u062a\u064a\u064a\u0646<\/a>&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0648\u0627\u0644\u0646\u0628\u0627\u062a\u064a\u064a\u0646<\/a>, \u0642\u062f \u0644\u0627 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0645\u0646 \u0648\u062c\u0628\u0627\u062a\u0647\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629. \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062d\u064a\u0648\u0627\u0646\u064a\u0629 \u0641\u0642\u0637 \u0644\u062f\u064a\u0647\u0627 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a. \u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u062d\u0648\u0627\u0645\u0644 \u0648\u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0631\u0636\u0639\u0646 \u0623\u0637\u0641\u0627\u0644\u0647\u0646 \u0646\u0628\u0627\u062a\u064a\u064a\u0646 \u0623\u0648 \u0646\u0628\u0627\u062a\u064a\u064a\u0646 \u0635\u0627\u0631\u0645\u064a\u0646\u060c \u0642\u062f \u0644\u0627 \u064a\u062d\u0635\u0644 \u0623\u0637\u0641\u0627\u0644\u0647\u0646 \u0623\u064a\u0636\u0627 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h6\">\u0645\u0627\u0630\u0627 \u064a\u062d\u062f\u062b \u0625\u0630\u0627 \u0644\u0645 \u0623\u062d\u0635\u0644 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12\u061f<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/post.healthline.com\/wp-content\/uploads\/2020\/09\/tired-woman-resting-head-on-desk-thumb-1-732x549.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u064a\u062e\u0632\u0646 \u062c\u0633\u0645\u0643 1000 \u0625\u0644\u0649 2000 \u0636\u0639\u0641 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0627\u0644\u0630\u064a \u062a\u062a\u0646\u0627\u0648\u0644\u0647 \u0639\u0627\u062f\u0629 \u0641\u064a \u064a\u0648\u0645 \u0648\u0627\u062d\u062f \u060c \u0644\u0630\u0644\u0643 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u062a\u063a\u0631\u0642&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0623\u0639\u0631\u0627\u0636<\/a>&nbsp;\u0646\u0642\u0635 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0639\u062f\u0629 \u0633\u0646\u0648\u0627\u062a \u0644\u062a\u0638\u0647\u0631.<\/p>\n\n\n\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u0642\u062f \u0646\u0642\u0635 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12, \u0642\u062f \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062a\u0639\u0628 \u0623\u0648 \u0627\u0644\u0636\u0639\u0641. \u0647\u0630\u0647 \u0647\u064a \u0623\u0639\u0631\u0627\u0636 \u0641\u0642\u0631 \u0627\u0644\u062f\u0645 \u0627\u0644\u0636\u062e\u0645\u060c \u0627\u0644\u0630\u064a \u0647\u0648 \u0627\u0644\u0633\u0645\u0629 \u0627\u0644\u0645\u0645\u064a\u0632\u0629 \u0644\u0646\u0642\u0635 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12. \u0642\u062f \u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0643 \u0623\u064a\u0636\u0627 \u0628\u0634\u0631\u0629 \u0634\u0627\u062d\u0628\u0629 \u0648\u062e\u0641\u0642\u0627\u0646 \u0641\u064a \u0627\u0644\u0642\u0644\u0628 \u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0634\u0647\u064a\u0629 \u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u0639\u0642\u0645. \u0642\u062f \u062a\u0635\u0628\u062d \u064a\u062f\u064a\u0643 \u0648\u0642\u062f\u0645\u064a\u0643 \u0645\u062e\u062f\u0631\u062a\u064a\u0646 \u0623\u0648 \u0648\u062e\u0632\u062a\u064a\u0646\u060c \u0648\u0647\u064a \u0639\u0644\u0627\u0645\u0629 \u0639\u0644\u0649 \u0648\u062c\u0648\u062f \u0645\u0634\u0627\u0643\u0644 \u0639\u0635\u0628\u064a\u0629. \u0648\u062a\u0634\u0645\u0644 \u0627\u0644\u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u0623\u062e\u0631\u0649 \u0644\u0646\u0642\u0635 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0645\u0634\u0627\u0643\u0644 \u0641\u064a \u0627\u0644\u062a\u0648\u0627\u0632\u0646,&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628,<\/a>\u0627\u0631\u062a\u0628\u0627\u0643,&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0627\u0644\u062e\u0631\u0641,<\/a>\u0636\u0639\u0641 \u0627\u0644\u0630\u0627\u0643\u0631\u0629, \u0648\u0648\u062c\u0639 \u0641\u064a \u0627\u0644\u0641\u0645 \u0623\u0648 \u0627\u0644\u0644\u0633\u0627\u0646.<\/p>\n\n\n\n<p>\u0639\u0646\u062f \u0627\u0644\u0631\u0636\u0639\u060c \u062a\u0634\u0645\u0644 \u0639\u0644\u0627\u0645\u0627\u062a \u0646\u0642\u0635 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0627\u0644\u0641\u0634\u0644 \u0641\u064a&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0627\u0644\u0627\u0632\u062f\u0647\u0627\u0631\u060c<\/a>\u0648\u0627\u0644\u062a\u0623\u062e\u064a\u0631 \u0641\u064a \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u0645\u0639\u0627\u0644\u0645 \u0627\u0644\u062a\u0646\u0645\u0648\u064a\u0629 \u0627\u0644\u0646\u0645\u0648\u0630\u062c\u064a\u0629\u060c \u0648\u0641\u0642\u0631 \u0627\u0644\u062f\u0645 \u0627\u0644\u0645\u0635\u0627\u0628 \u0628\u0641\u0642\u0631 \u0627\u0644\u062f\u0645 \u0627\u0644\u0636\u062e\u0645.<\/p>\n\n\n\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0646\u0642\u0635 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0625\u0644\u0649 \u062a\u0644\u0641&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a<\/a>&nbsp;\u062d\u062a\u0649 \u0641\u064a \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u0644\u0627 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0641\u0642\u0631 \u0627\u0644\u062f\u0645 \u0627\u0644\u0645\u0635\u0627\u0628 \u0628\u0641\u0642\u0631 \u0627\u0644\u062f\u0645\u060c \u0644\u0630\u0644\u0643 \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0639\u0644\u0627\u062c \u0646\u0642\u0635 \u0641\u064a \u0623\u0642\u0631\u0628 \u0648\u0642\u062a \u0645\u0645\u0643\u0646.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h7\">\u0645\u0627 \u0647\u064a \u0628\u0639\u0636 \u0622\u062b\u0627\u0631 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062812 \u0639\u0644\u0649 \u0627\u0644\u0635\u062d\u0629?<\/h2>\n\n\n\n<p>\u064a\u062f\u0631\u0633 \u0627\u0644\u0639\u0644\u0645\u0627\u0621 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0644\u0641\u0647\u0645 \u0643\u064a\u0641\u064a\u0629 \u062a\u0623\u062b\u064a\u0631\u0647 \u0639\u0644\u0649 \u0627\u0644\u0635\u062d\u0629. \u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0645\u062b\u0644\u0629 \u0639\u0644\u0649 \u0645\u0627 \u0623\u0638\u0647\u0631\u0647 \u0647\u0630\u0627 \u0627\u0644\u0628\u062d\u062b.<\/p>\n\n\n\n<p><em>\u0627\u0644\u0633\u0631\u0637\u0627\u0646<\/em><br>\u062a\u0638\u0647\u0631 \u0628\u0639\u0636 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0644\u062f\u064a\u0647\u0645 \u062e\u0637\u0631 \u0623\u0639\u0644\u0649&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0644\u0644\u0625\u0635\u0627\u0628\u0629<\/a>&nbsp;\u0628\u0627\u0644\u0633\u0631\u0637\u0627\u0646. \u0648\u0644\u0643\u0646 \u062a\u0638\u0647\u0631 \u0623\u0628\u062d\u0627\u062b \u0623\u062e\u0631\u0649 \u0623\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0633\u0631\u0637\u0627\u0646 \u0623\u0639\u0644\u0649 \u0644\u062f\u0649 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0645\u0646\u062e\u0641\u0636\u0629 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0623\u0648 \u0623\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0644\u0627 \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0633\u0631\u0637\u0627\u0646. \u0647\u0646\u0627\u0643 \u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0645\u0632\u064a\u062f \u0645\u0646&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0627\u0644\u0623\u062f\u0644\u0629<\/a>&nbsp;\u0644\u0641\u0647\u0645 \u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0633\u0631\u0637\u0627\u0646.<\/p>\n\n\n\n<p><em>\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0648\u0627\u0644\u0633\u0643\u062a\u0629 \u0627\u0644\u062f\u0645\u0627\u063a\u064a\u0629<\/a><\/em><br>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0645\u0644\u0627\u062d\u0642 (\u062c\u0646\u0628\u0627 \u0625\u0644\u0649 \u062c\u0646\u0628 \u0645\u0639 \u063a\u064a\u0631\u0647\u0627 \u0645\u0646&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0628<\/a>) \u062e\u0641\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062f\u0645 \u0645\u0646&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0627\u0644\u0647\u0648\u0645\u0648\u0633\u064a\u0633\u062a\u064a\u0646<\/a>, \u0645\u0631\u0643\u0628 \u0645\u0631\u062a\u0628\u0637 \u0628\u0632\u064a\u0627\u062f\u0629 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0646\u0648\u0628\u0629 \u0642\u0644\u0628\u064a\u0629 \u0623\u0648 \u0633\u0643\u062a\u0629 \u062f\u0645\u0627\u063a\u064a\u0629 \u0648\u0644\u0643\u0646 \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0627\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u0647\u0648\u0645\u0648\u0633\u064a\u0633\u062a\u064a\u0646, \u0648\u062a\u0628\u064a\u0646 \u0627\u0644\u0628\u062d\u0648\u062b \u0623\u0646 \u0647\u0630\u0647 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0644\u0627 \u062a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0627\u0635\u0627\u0628\u0629&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629<\/a>&nbsp;\u0623\u0648 \u0627\u0644\u0633\u0643\u062a\u0629 \u0627\u0644\u062f\u0645\u0627\u063a\u064a\u0629.<\/p>\n\n\n\n<p><em>\u0627\u0644\u062e\u0631\u0641 \u0648\u0627\u0644\u0648\u0638\u064a\u0641\u0629<\/em><br>\u0627\u0644\u0645\u0639\u0631\u0641\u064a\u0629 \u0645\u0639\u0638\u0645 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u062a\u0628\u064a\u0646 \u0623\u0646 \u0627\u0646\u062e\u0641\u0627\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062f\u0645 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0644\u0627 \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u062e\u0637\u0631 \u0627\u0644\u062a\u062f\u0647\u0648\u0631 \u0627\u0644\u0645\u0639\u0631\u0641\u064a \u0641\u064a \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646, \u0628\u063a\u0636 \u0627\u0644\u0646\u0638\u0631 \u0639\u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0644\u062f\u064a\u0647\u0645 \u0627\u0644\u062e\u0631\u0641 \u0623\u0648 \u0645\u0631\u0636 \u0627\u0644\u0632\u0647\u0627\u064a\u0645\u0631. \u0647\u0646\u0627\u0643 \u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u062c\u0627\u0631\u0628 \u0627\u0644\u0633\u0631\u064a\u0631\u064a\u0629 \u0644\u0641\u0647\u0645 \u0623\u0641\u0636\u0644 \u0644\u0622\u062b\u0627\u0631 \u0645\u0643\u0645\u0644\u0627\u062a \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0639\u0644\u0649 \u0627\u0644\u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u0645\u0639\u0631\u0641\u064a\u0629 \u0641\u064a \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646.<\/p>\n\n\n\n<p>\u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u062a\u0639\u0632\u0632 \u0634\u0631\u0643\u0627\u062a \u062a\u0635\u0646\u064a\u0639&nbsp;<em>\u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u062a\u062d\u0645\u0644<\/em><br>\u0645\u0643\u0645\u0644\u0627\u062a \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0644\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0648\u0627\u0644\u062a\u062d\u0645\u0644. \u0648\u0644\u0643\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0644\u0627 \u064a\u0648\u0641\u0631 \u0647\u0630\u0647 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0641\u064a \u0627\u0644\u0646\u0627\u0633 \u0627\u0644\u0630\u064a\u0646 \u064a\u062d\u0635\u0644\u0648\u0646 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 B12 \u0645\u0646 \u0646\u0638\u0627\u0645\u0647\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h8\">\u0647\u0644 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0636\u0627\u0631\u0627\u061f<\/h2>\n\n\n\n<p>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0644\u0645 \u064a\u062b\u0628\u062a \u0623\u0646 \u064a\u0633\u0628\u0628 \u0623\u064a \u0636\u0631\u0631, \u062d\u062a\u0649 \u0641\u064a \u062c\u0631\u0639\u0627\u062a \u0639\u0627\u0644\u064a\u0629.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h9\">\u0647\u0644 \u064a\u062a\u0641\u0627\u0639\u0644 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0645\u0639 \u0627\u0644\u0623\u062f\u0648\u064a\u0629 \u0623\u0648 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649\u061f<\/h2>\n\n\n\n<p>\u0646\u0639\u0645. \u064a\u0645\u0643\u0646 \u0623\u0646&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u062a\u062a\u0641\u0627\u0639\u0644<\/a>&nbsp;\u0645\u0643\u0645\u0644\u0627\u062a \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0623\u0648 \u062a\u062a\u062f\u0627\u062e\u0644 \u0645\u0639 \u0628\u0639\u0636 \u0627\u0644\u0623\u062f\u0648\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0623\u062e\u0630\u0647\u0627. \u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0645\u062b\u0644\u0629.<\/p>\n\n\n\n<p><em>\u0645\u062b\u0628\u0637\u0627\u062a \u062d\u0645\u0636 \u0627\u0644\u0645\u0639\u062f\u0629<\/em><br>\u0627\u0644\u0646\u0627\u0633 \u062a\u0623\u062e\u0630 \u0645\u062b\u0628\u0637\u0627\u062a \u062d\u0645\u0636 \u0627\u0644\u0645\u0639\u062f\u0629 \u0644\u0639\u0644\u0627\u062c \u0628\u0639\u0636 \u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u0647\u0636\u0645, \u0645\u062b\u0644 \u0645\u0631\u0636 \u0627\u0644\u062c\u0632\u0631 \u0627\u0644\u0645\u0639\u062f\u064a \u0627\u0644\u0645\u0631\u064a\u0626\u064a&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0648\u0645\u0631\u0636 \u0627\u0644\u0642\u0631\u062d\u0629 \u0627\u0644\u0647\u0636\u0645\u064a\u0629<\/a>. \u0647\u0630\u0647 \u0627\u0644\u0623\u062f\u0648\u064a\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062a\u062f\u0627\u062e\u0644 \u0645\u0639 \u0627\u0645\u062a\u0635\u0627\u0635 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0645\u0646 \u0627\u0644\u063a\u0630\u0627\u0621 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0625\u0628\u0637\u0627\u0621 \u0625\u0637\u0644\u0627\u0642 \u062d\u0645\u0636 \u0627\u0644\u0647\u064a\u062f\u0631\u0648\u0643\u0644\u0648\u0631\u064a\u0643 \u0641\u064a \u0627\u0644\u0645\u0639\u062f\u0629, \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0646\u0642\u0635 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12. \u0648\u062a\u0634\u0645\u0644 \u0645\u062b\u0628\u0637\u0627\u062a \u062d\u0645\u0636 \u0627\u0644\u0645\u0639\u062f\u0629 \u0623\u0648\u0645\u064a\u0628\u0631\u0627\u0632\u0648\u0644 (\u0628\u0631\u064a\u0644\u0648\u0633\u0643\u00ae)\u060c \u0648\u0644\u0627\u0646\u0633\u0648\u0628\u0631\u0627\u0632\u0648\u0644 (\u0628\u0631\u064a\u0641\u0627\u0633\u064a\u062f\u00ae)\u060c \u0633\u064a\u0645\u064a\u062a\u064a\u062f\u064a\u0646 (\u062a\u0627\u063a\u0627\u0645\u064a\u062a\u00ae)\u060c \u0648\u0631\u0627\u0646\u064a\u062a\u064a\u062f\u064a\u0646 (\u0632\u0627\u0646\u062a\u0627\u0643\u00ae).<\/p>\n\n\n\n<p>\u064a\u0633\u062a\u062e\u062f\u0645&nbsp;<em>\u0627\u0644\u0645\u064a\u062a\u0641\u0648\u0631\u0645\u064a\u0646<\/em><br>\u0645\u064a\u062a\u0641\u0648\u0631\u0645\u064a\u0646 \u0644\u0639\u0644\u0627\u062c \u0645\u0642\u062f\u0645\u0627\u062a \u0627\u0644\u0633\u0643\u0631\u064a&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0648\u0627\u0644\u0633\u0643\u0631\u064a<\/a>. \u0627\u0644\u0645\u064a\u062a\u0641\u0648\u0631\u0645\u064a\u0646 \u0642\u062f \u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0645\u062a\u0635\u0627\u0635 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0648\u0627\u0646\u062e\u0641\u0627\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062f\u0645 \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12.<\/p>\n\n\n\n<p>\u0623\u062e\u0628\u0631 \u0637\u0628\u064a\u0628\u0643 \u0648\u0627\u0644\u0635\u064a\u062f\u0644\u064a \u0648\u0645\u0642\u062f\u0645\u064a&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0627\u0644\u0631\u0639\u0627\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u0622\u062e\u0631\u064a\u0646<\/a>&nbsp;\u0639\u0646 \u0623\u064a \u0645\u0643\u0645\u0644\u0627\u062a \u063a\u0630\u0627\u0626\u064a\u0629 \u0648\u0623\u062f\u0648\u064a\u0629 \u0637\u0628\u064a\u0629 \u0623\u0648 \u062f\u0648\u0646 \u0648\u0635\u0641\u0629 \u0637\u0628\u064a\u0629 \u062a\u0623\u062e\u0630\u0647\u0627. \u064a\u0645\u0643\u0646 \u0623\u0646 \u0623\u0642\u0648\u0644 \u0644\u0643\u0645 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0642\u062f \u062a\u062a\u0641\u0627\u0639\u0644 \u0645\u0639 \u0627\u0644\u0623\u062f\u0648\u064a\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643. \u0643\u0645\u0627 \u064a\u0645\u0643\u0646\u0647\u0645 \u062a\u0641\u0633\u064a\u0631 \u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0627\u0644\u0623\u062f\u0648\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0623\u062e\u0630\u0647\u0627 \u0642\u062f \u062a\u062a\u062f\u0627\u062e\u0644 \u0645\u0639 \u0643\u064a\u0641\u064a\u0629 \u0627\u0645\u062a\u0635\u0627\u0635 \u062c\u0633\u0645\u0643 \u0644\u0639\u0646\u0627\u0635\u0631 \u063a\u0630\u0627\u0626\u064a\u0629 \u0623\u062e\u0631\u0649 \u0623\u0648 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h10\">\u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 \u0648\u0627\u0644\u0623\u0643\u0644 \u0627\u0644\u0635\u062d\u064a<\/h2>\n\n\n\n<p>\u064a\u062c\u0628 \u0639\u0644\u0649 \u0627\u0644\u0646\u0627\u0633 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0639\u0638\u0645 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0648\u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a\u060c \u0648\u0641\u0642\u0627&nbsp;<em><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0644\u0644\u0645\u0628\u0627\u062f\u0626 \u0627\u0644\u062a\u0648\u062c\u064a\u0647\u064a\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u0644\u062d\u0643\u0648\u0645\u0629 \u0627\u0644\u0627\u062a\u062d\u0627\u062f\u064a\u0629 \u0644\u0644\u0623\u0645\u064a\u0631\u0643\u064a\u064a\u0646<\/a><\/em>. \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\u060c<\/a>\u0648\u063a\u064a\u0631\u0647\u0627 \u0645\u0646 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0641\u064a\u062f \u0627\u0644\u0635\u062d\u0629. \u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u062d\u0627\u0644\u0627\u062a\u060c \u062a\u0643\u0648\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u062f\u0639\u0645\u0629 \u0648\u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0641\u064a\u062f\u0629 \u0639\u0646\u062f\u0645\u0627 \u0644\u0627 \u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0645\u0645\u0643\u0646 \u062a\u0644\u0628\u064a\u0629 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0645\u0646 \u0648\u0627\u062d\u062f \u0623\u0648 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 (\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u062e\u0644\u0627\u0644 \u0645\u0631\u0627\u062d\u0644 \u062d\u064a\u0627\u0629 \u0645\u062d\u062f\u062f\u0629 \u0645\u062b\u0644 \u0627\u0644\u062d\u0645\u0644). \u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0639\u0644\u0648\u0645\u0627\u062a \u062d\u0648\u0644 \u0628\u0646\u0627\u0621 \u0646\u0645\u0637 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a\u060c \u0631\u0627\u062c\u0639&nbsp;<a href=\"https:\/\/www.dietaryguidelines.gov\/\"><em>\u0627\u0644\u0645\u0628\u0627\u062f\u0626 \u0627\u0644\u062a\u0648\u062c\u064a\u0647\u064a\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u0644\u0623\u0645\u064a\u0631\u0643\u064a\u064a\u0646<\/em>&nbsp;<\/a>\u0648MyPlate \u0627\u0644\u062a\u0627\u0628\u0639 \u0644\u0648\u0632\u0627\u0631\u0629 \u0627\u0644\u0632\u0631\u0627\u0639\u0629 \u0627\u0644\u0623\u0645\u064a\u0631\u0643\u064a\u0629.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h11\">\u0623\u064a\u0646 \u064a\u0645\u0643\u0646\u0646\u064a \u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u0639\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12\u061f<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>\u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0639\u0644\u0648\u0645\u0627\u062a \u0639\u0627\u0645\u0629 \u0639\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12:<ul><li><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">\u0645\u0643\u062a\u0628 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629<\/a>&nbsp;\u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0645\u0647\u0646\u064a\u0629 \u0635\u062d\u064a\u0641\u0629 \u0648\u0642\u0627\u0626\u0639 \u0639\u0646&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-HealthProfessional\/\">\u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12<\/a><\/li><li><a href=\"https:\/\/medlineplus.gov\/ency\/article\/002403.htm\">\u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12<\/a>, \u0645\u064a\u062f\u0644\u064a\u0646 \u0628\u0644\u0633\u00ae<\/li><\/ul><\/li><li>\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0639\u0644\u0648\u0645\u0627\u062a \u062d\u0648\u0644 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12:<ul><li>\u0648\u0632\u0627\u0631\u0629 \u0627\u0644\u0632\u0631\u0627\u0639\u0629 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-Consumer\/#\">(\u0648\u0632\u0627\u0631\u0629 \u0627\u0644\u0632\u0631\u0627\u0639\u0629 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629)<\/a>&nbsp;<a href=\"https:\/\/fdc.nal.usda.gov\/\">FoodData \u0627\u0644\u0645\u0631\u0643\u0632\u064a\u0629<\/a><\/li><li>\u0642\u0648\u0627\u0626\u0645 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12 (\u0627\u0644\u0645\u062f\u0631\u062c\u0629 \u0645\u0646 \u0642\u0628\u0644&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/pubs\/usdandb\/VitaminB12-Food.pdf\">\u0627\u0644\u063a\u0630\u0627\u0621<\/a>&nbsp;\u0623\u0648 \u0645\u0646 \u0642\u0628\u0644&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/pubs\/usdandb\/VitaminB12-Content.pdf\">\u0645\u062d\u062a\u0648\u0649 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B12),<\/a>\u0648\u0632\u0627\u0631\u0629 \u0627\u0644\u0632\u0631\u0627\u0639\u0629 \u0627\u0644\u0623\u0645\u064a\u0631\u0643\u064a\u0629<\/li><\/ul><\/li><li>\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u062d\u0648\u0644 \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629:<ul><li>\u0645\u0643\u062a\u0628 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/HealthInformation\/ODS_Frequently_Asked_Questions.aspx#Purchasing\">\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0645\u062a\u062f\u0627\u0648\u0644\u0629: \u0645\u0627 \u0647\u064a \u0627\u0644\u0639\u0644\u0627\u0645\u0629 \u0627\u0644\u062a\u062c\u0627\u0631\u064a\u0629 (\u0627\u0644\u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u062a\u062c\u0627\u0631\u064a\u0629) \u0645\u0646 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u064a\u062c\u0628 \u0623\u0646 \u0623\u0634\u062a\u0631\u064a?<\/a><\/li><\/ul><\/li><li>\u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0639\u0644\u0648\u0645\u0627\u062a \u062d\u0648\u0644 \u0628\u0646\u0627\u0621 \u0646\u0645\u0637 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a:<ul><li><a href=\"https:\/\/www.myplate.gov\/\">\u0644\u0648\u062d\u0629 \u0628\u0644\u062f\u064a<\/a><\/li><li><a href=\"https:\/\/www.dietaryguidelines.gov\/\"><em>\u0627\u0644\u0645\u0628\u0627\u062f\u0626 \u0627\u0644\u062a\u0648\u062c\u064a\u0647\u064a\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u0644\u0623\u0645\u064a\u0631\u0643\u064a\u064a\u0646<\/em><\/a><\/li><\/ul><\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"disc\">\u0627\u062e\u0644\u0627\u0621 \u0627\u0644\u0645\u0633\u0624\u0648\u0644\u064a\u0647<\/h2>\n\n\n\n<p><em>\u0647\u0630\u0647 \u0627\u0644\u062d\u0642\u0627\u0626\u0642 \u0645\u0646 \u0642\u0628\u0644 \u0645\u0643\u062a\u0628 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 (ODS) \u064a\u0648\u0641\u0631 \u0627\u0644\u0645\u0639\u0644\u0648\u0645\u0627\u062a \u0627\u0644\u062a\u064a \u0644\u0627 \u064a\u0646\u0628\u063a\u064a \u0623\u0646 \u062a\u0623\u062e\u0630 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