Yɛn nyinaa ate vitamin B12 ho asɛm wɔ baabi, ɛnte saa? Ebinom ka sɛ ɛyɛ aduru a ɛyɛ nwonwa a ɛma nipadua no nya ahoɔden foforo na ɛma ɔbrɛ fi hɔ. Afoforo ka sɛ B12 a wɔnom pii no ye yiye. Dɛn ankasa ne vitamin B12 yi? Ɛho hia yɛn nipadua dɛn? Momma yɛnka eyi ho asɛm a nsɛnnennen biara nni mu, pɛpɛɛpɛ, na ɛnyɛ den.
Dɛn ankasa ne vitamin B12?
Sɛ yɛbɛka no tiawa a, vitamin B12 yɛ vitamin B a ɛho hia ma yɛn nipadua. Ɛyɛ nnwuma pii a ɛho hia paa wɔ yɛn nipadua mu.
- Mogya mu nkwammoaa kɔkɔɔ a wɔyɛ: Vitamin B12 ho hia na ama wɔatumi ayɛ mogya mu nkwammoaa kɔkɔɔ, a ɛde mframa pa kɔ nipadua no mu nyinaa. Sɛ eyinom nni hɔ a, ɛnyɛ den sɛ yɛbɛte ɔbrɛ ne ɔbrɛ nka.
- Ntini ahorow no dwumadi: B12 boa kɛse ma yɛn ntini ahorow no yɛ yiye na ɛyɛ adwuma yiye.
- Ahoɔden a yɛyɛ: Saa vitamin yi nso boa ma aduan a yedi no dan ahoɔden.
- DNA a wɔhyehyɛ: B12 nso boa ma DNA molecule ahorow a awosu mu nsɛm wom wɔ yɛn nipadua mu no yɛ.
Nea ɛho hia ne sɛ, ɛmfa ho hia a ɛho hia no , ɛnyɛ yɛn nipadua na ɛyɛ vitamin B12 . Eyi kyerɛ sɛ ɛsɛ sɛ yenya no denam aduan ne anonne so anaasɛ, sɛ oduruyɛfo kamfo kyerɛ a, sɛ yɛde ka aduan ho.
Fa no sɛ, sɛ wofa B12 fi aduan mu a, ɛne protein soronko bi a ɛwɔ yɛn yafunu mu bom. Wɔfrɛ eyi ‘ade a ɛwɔ nipadua no mu’ . Saa ade a ɛwɔ nipadua no mu yi te sɛ taksi. Saa taksi yi na ɛfa vitamin B12 na ɛde kɔ baabi a ɛsɛ sɛ ɛtwetwe wɔ dwensɔtwaa mu. Sɛ saa ‘taksi’ a ɛwɔ obi nipadua mu yi ntumi nyɛ adwuma yiye a, ɛmfa ho sɛnea odi B12 no, wɔrennye.
B12 dodow ahe na yehia da biara?
Ɛmfa ho nea nnipa pii susuw no, yenhia vitamin B12 pii da biara. Ɔpanyin a ɔwɔ apɔwmuden hia dodow kakraa bi pɛ, bɛyɛ microgram 2.4 (mcg) da biara.
Asɛmpa no ne sɛ ɛnyɛ den sɛ obi a odi aduan a ɛkari pɛ no betumi adi ahwehwɛde yi ho dwuma. Vitamin B12 wɔ mmoa nnuan mu kɛse.
| Aduan su | Nhwɛso ahorow |
|---|---|
| Nam ne mpataa | Nantwinam, akokɔnam, mpataa te sɛ tuna, salmon, ne mackerel. |
| Nufusu ne nufusu mu nnuan | Nufusu, yogurt, kyiisi, nufusu a wɔayam. |
| Nkwaa a wɔde yɛ nkesua | Ɛmo ma wonya da biara da ahiade no fã titiriw. |
| B12 Nnuan a Wɔahyɛ no Den | Wɔde B12 a wɔde ayɛ anɔpaduan mu aburow ne paanoo bi aka ho. |
Sɛ nhwɛso no, tuna ounces 3 (bɛyɛ gram 85) bɛma woanya B12 a wuhia da no. Sɛ wudi nkesua abien a, ɛbɛma woanya nea wuhia da biara da no bɛyɛ fã.
Vitamin B12 a enni nipadua no mu: Henanom na wɔwɔ asiane mu?
Vitamin B12 a enni nipadua mu no ntaa mma wɔ nnipa a wodi aduan pa a ɛkari pɛ mu, nanso nnipa binom wɔ asiane kɛse mu.
- Nnipa a wɔadi boro mfe 65: Bere a yɛrenyin no, yafunu mu acid dodow so tew. Eyi betumi ama ‘intrinsic factor’ enzyme a yɛkaa ho asɛm no anyɛ adwuma yiye. Eyi ma B12 a wɔtwetwe no so tew.
- Vegans ne Vegetarians: Esiane sɛ wohu B12 kɛse wɔ mmoa nnuan mu nti, wɔn a wonni saa nnuan yi no taa nya nea ɛho nhia.
- Nnipa a wɔwɔ aduan mu nyarewa: Ebia nnipa a wɔwɔ nyarewa te sɛ Crohn yare ne celiac yare no antumi antwe B12 afi dwensɔtwaa mu no yiye.
- Nnipa a wɔayɛ wɔn yafunu anaa dwensɔtwaa oprehyɛn: Wɔ oprehyɛn a wɔde tew wɔn mu duru so te sɛ yafunu mu oprehyɛn mu no, woyi yafunu no fã bi fi hɔ, na ebetumi asiw B12 a wɔbɛtwe no kwan.
- Nnipa a wɔnom asikreyare nnuru bi (Metformin) bere tenten.
Sɛ wotɔ saa akuw yi mu biara mu a, ɛho hia yiye sɛ wo ne wo duruyɛfo kasa na wuhu vitamin B12 dodow a wowɔ.
Dɛn ne sɛnkyerɛnne ahorow a ɛkyerɛ sɛ obi nni B12?
B12 a enni nipadua no mu betumi ama wanya yare no ho sɛnkyerɛnne ahorow. Saa sɛnkyerɛnne ahorow yi da adi nkakrankakra.
| Nsɛnkyerɛnne a ɛkyerɛ | Nkyerɛmu |
|---|---|
| Ɔbrɛ, adwuma a wɔyɛ boro so | Ɔbrɛ a wɔte nka bere nyinaa, ɔbrɛ ara kwa. Eyi yɛ sɛnkyerɛnne a ɛtaa ba. |
| Nkwammoaa a ɛyɛ mmerɛw | Nsa ne nan a ɛyɛ mmerɛw, anaasɛ ɛte sɛ nea wɔde nhama ne nnade ayɛ. Eyi fi nkɛntɛnso a enya wɔ ntini ahorow no so. |
| Wora a ɛyɛ mmerɛw | Mogya mu nkwammoaa kɔkɔɔ (nemia) a ɛso tew no betumi ama honam ani ayɛ kɔkɔɔ anaasɛ ayɛ fitaa. |
| Ano mu akuru ne tɛkrɛma a ɛyɛ hyew | Tɛkrɛma no betumi ayɛ kɔkɔɔ na ahonhon, na akuru nso betumi ayɛ ano ntwea so. |
| Ɛyɛ den sɛ wobɛnantew ne sɛ wobɛkari pɛ | Esiane nkɛntɛnso a enya wɔ ntini ahorow no so nti, ebia wobɛte nka sɛ wuntumi nnyina pintinn na worenkari pɛ bere a wonam no. |
| Nkae a ɛyera ne adwene a ɛyɛ basaa | Nneɛma te sɛ nneɛma a wo werɛ befi ne sɛ wuntumi mfa w’adwene nsi biribi so no betumi asi. |
Nea ɛho hia: Saa sɛnkyerɛnne ahorow yi betumi aba wɔ ayaresa tebea afoforo mu nso, enti sɛ worehyia biribi a ɛte sɛɛ a, ɛbɛyɛ papa sɛ wobɛkɔ oduruyɛfo nkyɛn akɔkyerɛ nea ɛde ba ankasa, sen sɛ wobɛbɔ mmɔden sɛ w’ankasa wubehu.
So eye ankasa sɛ wobɛnom B12 nnuru/aduru a wɔde twitwiw nipadua no?
Eyi ne anansesɛm a ɛsen biara wɔ nnipa pii mu. Nnipa pii susuw sɛ B12 nnuru pii a wɔnom anaa B12 aduru a wɔde twitwiw nipadua no bɛma nipadua no anya ahoɔden pii na ayi ɔbrɛ afi hɔ.
Nokware asɛm no ne sɛ:
Gye sɛ oduruyɛfo ahu sɛ wowɔ B12 a enni wo mu bere a wɔayɛ wo mogya mu nhwehwɛmu awie no, megadoses te sɛ eyi a wobɛnom no renyɛ wo mfaso pɔtee biara. Sɛ obi a ɔwɔ apɔwmuden nya B12 pii sen sɛnea ohia a, nea ɛboro so no bɛkɔ akɔto nsu mu, na ɛnyɛ sɛ wɔbɛkora so wɔ nipadua no mu na ama "ahoɔden foforo."
Mfi ase nnom vitamin B12 a wɔde ma da a wonkɔ oduruyɛfo nkyɛn . Ebia ɛnyɛ B12 a enni hɔ nti na wo brɛ ne wo ho ayɛ wo hyew. Sɛ biribi foforo bi wɔ hɔ a ɛde ba a, B12 nnuru a wɔnom no rensa. Ɛho hia sɛ wuhu nea ɛde ba ankasa na wosa.
Nkrasɛm a Wɔde Kɔ Fie
- Vitamin B12 yɛ aduannuru a ɛho hia ma yɛn ntini ne mogya mu nkwammoaa kɔkɔɔ a yɛyɛ.
- Mpanyimfo dodow no ara a wɔwɔ apɔwmuden betumi anya B12 a wohia no afi aduan a ɛkari pɛ a nam, mpataa, nkesua, ne nufusu mu nneɛma ka ho mu.
- Asiane a ɛwɔ hɔ sɛ obi benya B12 no dɔɔso wɔ wɔn a wɔn mfe akɔ anim, wɔn a wonni nam, ne wɔn a wɔwɔ ayaresa tebea horow bi mu.
- Sɛ oduruyɛfo si so dua sɛ sintɔ bi nni hɔ a, mfaso titiriw biara nni so sɛ wɔbɛnom B12 nnuru a wɔde ma no kɛse.
- Sɛ wowɔ B12 a enni wo ho sɛnkyerɛnne (te sɛ ɔbrɛ kɛse, nsa ne anan a ɛyɛ mmerɛw) a, nnyɛ w’ankasa gyinaesi ahorow, na mmom akyinnye biara nni ho sɛ kɔ oduruyɛfo nkyɛn na nya afotu ne ayaresa a ɛfata.
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