So ɛte sɛ nea wo ba kumaa no brɛ bere nyinaa? So ne honam ani yɛ mmerɛw kakra? Anaasɛ wote nka sɛ onnyin ntɛmntɛm sɛnea ɛsɛ sɛ ɔyɛ? Ade biako nti a eyi ba betumi ayɛ tebea bi a wɔfrɛ no vitamin B12 a enni nipadua mu. Mma edin no nnyɛ wo hu. Eyi yɛ biribi a ɛkame ayɛ sɛ sɛ wohu na wɔsa no ntɛm a, wobetumi asa koraa. Enti, ɛnnɛ yɛbɛka nea vitamin B12 yɛ, nea enti a ɛho hia ma nipadua no, nea ɛkyerɛ sɛ obi nni hɔ, ne bere a ɛsɛ sɛ wokɔ oduruyɛfo nkyɛn.
Dɛn nti na vitamin B12 ho hia saa?
Sɛ yɛbɛka no tiawa a, vitamin B12 te sɛ ɔbran ketewaa bi a ɔyɛ nnwuma pii a ɛho hia paa wɔ yɛn nipadua mu. Yɛsan frɛ no cobalamin.
Susuw yɛn nipadua ho sɛ adwumayɛbea kɛse bi a ɛyɛ adwuma bere nyinaa. Vitamin B12 ho hia na ama adwumayɛbea yi atumi ayɛ adwuma yiye. Ne titiriw no, nneɛma abiɛsa nti na ɛho hia:
1. Yɛ mogya mu nkwammoaa kɔkɔɔ: Sɛ yɛhome a, oxygen a ɛba ahurututu mu no, mogya mu nkwammoaa kɔkɔɔ na ɛde kɔ nipadua no afã horow nyinaa. Vitamin B12 ho hia na ama kar ahorow a wɔfrɛ no mogya mu nkwammoaa kɔkɔɔ yi ayɛ yiye. Sɛ B12 nnɔɔso a, wontumi nyɛ mogya mu nkwammoaa kɔkɔɔ a ɛte apɔw. Yɛfrɛ eyi mogya a ɛtɔ kɔ nipadua mu.
2. Ma ntini ahorow no ntra apɔwmuden: Ntini ne ‘haya nhyehyɛe’ a ɛde nkrasɛm kɔ yɛn amemene no ne nipadua no fã a aka no ntam. Vitamin B12 ho hia na ama saa ntini ahorow yi ayɛ adwuma yiye. Eyi ho hia titiriw ma mmofra nkumaa amemene mu nkɔso.
3. Sɛnea wɔyɛ DNA: Vitamin B12 nso boa ma wɔyɛ DNA , awosu mu nsɛm a wɔkora so wɔ yɛn nipadua mu nkwammoaa mu.
Yɛn nipadua no ankasa ntumi nyɛ vitamin B12, enti ɛsɛ sɛ yenya fi aduan anaa vitamin a wɔde ma mu.
| Nnuan a vitamin B12 pii wom | Nhwɛso ahorow |
|---|---|
| Nam a wɔde yɛ | Nneɛma te sɛ nantwinam, akokɔnam, mmerɛbo |
| Mpataa ne ɛpo mu nnuan | Krak, squid, salmon, krak, shrimp |
| Nufusu ne nufusu a wɔde yɛ nneɛma | Nantwi nufusu, yogurt, kyiisi |
| Nkwaa a wɔde yɛ nkesua | Akokɔ nkesua, kwadu nkesua |
| Nnuan a Wɔahyɛ no Den | Ebinom anɔpaduan aburow, aduannuru mmɔkaw |
Ɛnanom a wɔyem ne wɔn a wɔma nufu hia vitamin B12 pii sen sɛnea ɛte daa, efisɛ akokoaa no nso nya saa vitamin no fi ɛna no hɔ.
Ɔkwan bɛn so na abofra nya B12 a enni nipadua no mu?
Nneɛma atitiriw pii betumi ama abofra bi anya saa tebea yi.
1. Aduan ho haw ahorow
Eyi ne ade a ɛtaa ba. Mmofra a wodi aduan a wɔmfa nam koraa anaasɛ wɔn mu dodow no ara nni afifide akyi no hwere nnuan a efi awosu mu ma wonya vitamin B12 te sɛ nam, mpataa, nufusu, ne nkesua. Wɔ tebea horow a ɛtete saa mu no, ɛho hia yiye sɛ wɔde vitamin B12 a wɔde ma, sɛnea oduruyɛfo tu fo no.
2. Ɛyɛ den sɛ wobɛtwetwe vitamin ahorow akɔ nipadua no mu
Ɛtɔ da bi a, sɛ abofra di nnuan a B12 wom mpo a, wɔn nipadua ntumi nnye no yiye. Eyi betumi afi:
- Nyarewa a ɛwɔ aduan mu: Dwotwaa mu tebea horow bi betumi asɛe vitamin a wɔtwe no.
- Pernicious Anemia: Eyi yɛ yare a ɛntaa mma a nipadua no tumi ko tia nyarewa a nipadua no sɛe protein bi a ɛboa ma ɛtwe B12.
- Yafunu mu oprehyɛn: Sɛ wɔayɛ wo oprehyɛn de ayi wo yafunu no fã bi afi hɔ esiane biribiara nti a, ebia vitamin B12 a wotwe no so bɛtew.
3. Ɛnanom B12 dodow a ɛba fam
Sɛ akokoaa wɔ awotwaa mu a, ɔkora B12 a ohia no fi ne maame nipadua mu. Enti, sɛ ɛna no B12 dodow sua wɔ nyinsɛn mu a, akokoaa no nso benya kakraa bi. Ne saa nti, B12 a akokoaa no akora so no betumi asa ntɛmntɛm na afi ase ada sɛnkyerɛnne ahorow adi sɛ ɛho nhia bere a wadi bɛyɛ asram 4 kosi 6 no.
Dɛn ne sɛnkyerɛnne ahorow a ɛkyerɛ sɛ obi nni B12?
Saa sɛnkyerɛnne ahorow yi betumi ayɛ soronko wɔ abofra biara mu. Ebetumi ayɛ aduruyɛ mu tebea afoforo ho sɛnkyerɛnne nso. Enti, ɛbɛyɛ papa sɛ woremmɔ hu na wode wo ba no kyerɛ oduruyɛfo bere a wuhu no ara pɛ.
| Su ahorow a ɛwɔ hɔ no fã | Nneɛma a wɔhwɛ kwan |
|---|---|
| Nneɛma a ɛtaa ba | - a wote nka bere nyinaa a wote obree ne obree - a ɛyɛ mmerɛw anaasɛ ɛyɛ kɔkɔɔ - a enya aduane ho akɔnnɔ ne ne mu duru a ɛso tew |
| Nsɛnkyerɛnne a ɛfa ntini mu yare ho | - a ɛyɛ mmerɛw anaasɛ ɛyɛ mmerɛw wɔ akwaa mu - a wohwere wo kari pɛ bere a wɔnantew - nkaeɛ a ɛyera, abufuo - nkɔsoɔ a ɛkyɛ (e.g., kasa a ɛkyɛ, nanteɛ) . - a ewo nkokoaa nkumaa mu a ennye ne kwan so |
| Nneɛma afoforo a ɛwom | - a ɛyɛ yaw anaasɛ ɛyɛ kɔkɔɔ - a ɛyɛ atiridiinini anaasɛ akisikuru - anisoadehunu ho haw (a εtaa nnya) . |
Bere bɛn na ɛsɛ sɛ mekɔ oduruyɛfo nkyɛn? Dɛn ne ayaresa ahorow no?
Sɛ wususuw sɛ wo ba no wɔ sɛnkyerɛnne ahorow a yɛaka ho asɛm wɔ atifi hɔ no biako anaa nea ɛboro saa, titiriw nkɔso a ɛkyɛ , hwɛ hu sɛ wo ne wo duruyɛfo no bɛbɔ ho nkɔmmɔ.
Mmu w’ani ngu saa sɛnkyerɛnne ahorow yi so da. B12 a enni nipadua no mu yɛ tebea a sɛ wɔansa a, ebetumi asɛe ntini ne amemene no kɛse. Nanso, sɛ wohu ntɛm a, wobetumi asa no koraa.
Oduruyɛfo no bɛhwɛ abofra no mu, abisa wo nsɛm a ɛkɔ akyiri, na sɛ ɛho hia a, hyɛ sɛ wɔnyɛ mogya mu nhwehwɛmu mfa nhwɛ sɛnea vitamin B12 no te.
Sɛ wohu sɛ sintɔ bi wɔ hɔ a, wobegyina nea ɛde ba no so ahu ayaresa.
- Sɛ aduan ho haw bi wɔ hɔ a: Oduruyɛfo no bɛtaa akyerɛw vitamin B12 aduru (aduru a wɔde hyɛ mu anaa srade) ama abofra no. Ɔbɛtu fo nso sɛ wɔmfa aduan a B12 pii wom nka ho.
- Sɛ wowɔ ɔhaw bi a ɛma wotumi twetwe nsu mu a: Ebia wo nipadua rentumi nnye B12 mfi aduan anaa nnuru a wɔde di dwuma mu, enti ebia ebehia sɛ wode vitamin B12 bɛhyɛ wo mu . Eyi yɛ aduru a wɔde twitwiw ntini no mu tẽẽ. Mma ɛnhaw wo, eyi yɛ ayaresa a abu so yiye na ahobammɔ nnim.
Nea ɛho hia sen biara ne sɛ, mma wo ba no vitamin nnuru a woatɔ afi nnurutɔnbea ara kwa da.Ɛsɛ sɛ oduruyɛfo no si biribiara ho gyinae, te sɛ dodow a wɔde bɛma ne bere a wɔde bɛma no.
Nkrasɛm a Wɔde Kɔ Fie
- Vitamin B12 ho hia na ama abofra amemene nyin, ne ntini ahorow, ne mogya mu nkwammoaa a ɛte apɔw.
- Ɔbrɛ a ɛkɔ so bere nyinaa, ne ho yɛ fitaa, aduan ho akɔnnɔ a ɛyera, ne nyin a ɛyɛ mmerɛw betumi ayɛ B12 a enni nipadua no ho sɛnkyerɛnne.
- Mmofra a wodi aduan a wɔmfa nam nni dwuma koraa akyi no wɔ asiane kɛse mu sɛ wobenya vitamin B12 a wonni.
- Ɛho hia yiye sɛ ɛnanom a wɔyem ne wɔn a wɔma nufu hwɛ wɔn B12 dodow so ma wɔn ba no akwahosan.
- Sɛ wususuw sɛ wo ba no nni B12 a, kwati sɛ wobɛhwɛ wo ho anaasɛ wobɛsa no yare na kɔ wo duruyɛfo nkyɛn ntɛm ara.
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