So wo nso wote nka sɛ woabrɛ bere nyinaa? Wote nka sɛ wunni ahoɔden biara? Ade biako nti a saa nneɛma yi ba ne sɛ wo nipadua no nnya vitamin B12 a ɛdɔɔso. Vitamin B12 ho hia ma yɛn akwahosan, nanso ɛyɛ aduannuru a ɛtɔ mmere bi a yɛn werɛ fi. Enti ɛnnɛ yɛbɛka vitamin B12 yi ho asɛm, nea ɛyɛ ma yɛn nipadua, nea ɛba sɛ ɛho nhia a, ne sɛnea yebenya bi.
Dɛn ankasa ne vitamin B12? Dɛn nti na ɛho hia yɛn?
Sɛ yɛbɛka no tiawa a, vitamin B12 yɛ vitamin a ɛtumi nwura nsuo mu a ɛboa ma yɛyɛ nnwuma a ɛho hia pii wɔ yɛn nipadua mu. Fa yɛn nipadua no sɛ adwumayɛbea kɛse. Saa adwumayɛbea yi ntumi nyɛ adwuma yiye a vitamin B12 nni hɔ.
Titiriw no, eyi ho hia ma yɛn nipadua esiane nneɛma a edidi so yi nti:
- Sɛnea ɛbɛyɛ na yɛayɛ mogya mu nkwammoaa kɔkɔɔ: Saa mogya mu nkwammoaa kɔkɔɔ yi de mframa pa kɔ yɛn nipadua mu nyinaa. Vitamin B12 ho hia na ama wɔayɛ no yiye. Sɛ eyi nni hɔ a, mogya mu nkwammoaa kɔkɔɔ a wɔyɛ no betumi asɛe, na ɛde tebea horow te sɛ mogya a ɛtɔ kɔ nipadua mu aba.
- Wɔ ntini mu akwahosan ho: Vitamin B12 ho hia na ama ntini a ɛde nkrasɛm fi yɛn amemene mu kɔ nipadua no fã a aka no yɛ adwuma yiye. Ɛboa ma ahobammɔ kataso (myelin sheath) a atwa ntini ahorow no ho ahyia no kɔ so tra hɔ.
- Wɔ DNA a wɔyɛ mu: Vitamin B12 yɛ ade titiriw a ɛma awosu mu nsɛm a ɛwɔ yɛn nipadua mu nkwammoaa mu, kyerɛ sɛ, DNA (Deoxyribonucleic Acid) , yɛ .
Nea ɛho hia paa ne sɛ yɛn nipadua no ntumi nyɛ vitamin B12 wɔ n’ankasa mu. Ɛsɛ sɛ yenya fi aduan mu, anaasɛ sɛ ɛho hia a, efi nnuru a wɔde ka aduan ho mu. Ɛwom sɛ yɛn mmerɛbo tumi sie vitamin B12 bɛyɛ mfe 5 de, nanso sɛ yɛankɔ so annom amfi aduan mu a, saa adekorabea no betumi asa na ɛho ayɛ nea ɛho nhia.
Vitamin B12 dodow ahe na yehia da biara?
Eyi gu ahorow wɔ onipa biara mu. Dodow a wuhia no gyina nneɛma te sɛ mfe a woadi, wo adidi, ayaresa tebea, ne nnuru a wonom so. Dodow a wɔkamfo kyerɛ da biara da (wɔ microgram - mcg mu) ni:
| Mfe a wɔadi | Da biara da ahwehwɛde (mcg) . |
|---|---|
| Nkokoaa a wɔadi akosi asram 6 | 0.4 mcg na ɛyɛ adwuma |
| Nkokoaa a wɔadi asram 7 - 12 | 0.5 mcg na ɛyɛ adwuma |
| Mmofra a wɔadi mfe 1 - 3 | 0.9 mcg na ɛyɛ adwuma |
| Mmofra a wɔadi mfe 4 - 8 | 1.2 mcg na ɛyɛ adwuma |
| Mmofra a wɔadi mfe 9 - 13 | 1.8 mcg na ɛyɛ adwuma |
| Mmabun a wɔadi mfe 14 - 18 | 2.4 mcg na ɛyɛ adwuma |
| Mpanyimfo | 2.4 mcg na ɛyɛ adwuma |
| Ɛnanom a wɔyem | 2.6 mcg na ɛyɛ adwuma |
| Ɛnanom a wɔma wɔn nufu | 2.8 mcg na ɛyɛ adwuma |
Nnuan bɛn na wubetumi anya vitamin B12 afi mu?
Vitamin B12 fi awosu mu wɔ mmoa nnuan te sɛ nam, mpataa, nkokɔ, nkesua, ne nufusu mu nneɛma (nufusu, kyiisi, yogurt) mu.
Nnipa a wodi nnuan a ɛnyɛ afifide anaa nea wɔmfa nam nni dwuma nkutoo no wɔ asiane kɛse mu sɛ wobenya vitamin B12 a wonni.
Efisɛ afifide mu nnuan nni vitamin B12 fi awosu mu. Sɛ woyɛ obi a onni nam a, wubetumi adi ahwehwɛde yi ho dwuma denam nkesua ne nufusu mu nnuan a ɛdɔɔso a wubedi so. Nanso sɛ woyɛ vegan a, ɛsɛ sɛ wususuw nnuan a wɔde vitamin B12 aka ho (nnuan a wɔahyɛ no den). Sɛ nhwɛso no, aburow ne soya nufusu bi wɔ vitamin B12 a wɔde ka ho. Wubetumi ahu sɛ ebia wɔahyɛ aduan bi den denam Nutrition Facts a wobɛhwɛ so.
Nea ɛde vitamin B12 a enni nipadua mu ba ne nea ɛde asiane ba
Bere a yɛrenyin no, tumi a yɛn nipadua no tumi twe vitamin B12 fi aduan mu no so betumi atew. Nea ɛka ho no, nneɛma afoforo pii wɔ hɔ a ebetumi ama obi anya B12 a enni nipadua no mu.
- Yafunu mu oprehyɛn: Oprehyɛn a wɔde ma obi mu duru so tew anaa oprehyɛn a wɔde yi yafunu no fã bi betumi asɛe B12 a wɔtwe no.
- Nyarewa a ɛwɔ aduan mu: Atrophic gastritis , mogya a ɛtɔ kɔ nipadua mu a ɛsɛe ade (a nipadua no ntumi nyɛ protein titiriw bi a ɛboa nipadua no ma ɛtwetwe B12), ne nyarewa a ɛka dwensɔtwaa ketewaa no, te sɛ Crohn yare ne Celiac yare .
- Nsã a wɔnom boro so: Nsã ma aduannuru a ɛtwetwe no sɛe.
- Nnuru bi: Nnuru bi betumi asiw vitamin B12 kwan sɛ wɔde di dwuma bere tenten a. Nhwɛso ahorow:
- Nnuru bi a wɔde sa yafunu mu yare - titiriw Proton Pump Inhibitors (PPIs) .
- Metformin yɛ aduru a wɔde sa asikreyare.
- Nyarewa a ɛma nipadua no tumi ko tia nyarewa: Tebea horow te sɛ Graves yare anaa Lupus .
- Adidi: Sɛnea yɛadi kan aka no, asiane yi dɔɔso ma wɔn a wodi vegan aduan a emu yɛ den akyi no.
- Vitamin B12 yɛ aduannuru a ɛho hia ma yɛn mogya mu nkwammoaa kɔkɔɔ, ntini, ne DNA akwahosan.
- Yɛn nipadua ntumi nyɛ B12, enti ɛsɛ sɛ yenya fi mmoa nnuan te sɛ nam, mpataa, nkesua, ne nufusu mu nneɛma mu.
- Onyin, ayaresa tebea horow bi, nnuru bi, ne vegan aduan a emu yɛ den betumi ama obi anya B12 a enni nipadua no mu.
- Sɛ wuhu sɛnkyerɛnne ahorow te sɛ ɔbrɛ a ɛtra so, wo akwaa a ɛyɛ mmerɛw, anaasɛ wo nkae a, ma w’ani da hɔ.
- Sɛ wususuw sɛ wowɔ B12 a enni wo so a, nsusuw ho, kɔ wo duruyɛfo nkyɛn ntɛm ara kɔhwehwɛ afotu.
Nea ɛho hia: Sɛ worenom aduru yi a, nnyae no da a wonkɔ wo duruyɛfo nkyɛn. Sɛ wususuw sɛ wowɔ B12 a, ka kyerɛ wo duruyɛfo. Ɔbɛyɛ nneɛma a ɛho hia.
Dɛn ne sɛnkyerɛnne ahorow a ɛkyerɛ sɛ obi nni B12?
B12 a enni nipadua no mu ho sɛnkyerɛnne betumi aba nkakrankakra, anaasɛ ebetumi aba mpofirim. Saa sɛnkyerɛnne ahorow yi nyɛ pɛ wɔ obiara fam. Pon a ɛwɔ ase ha no betumi aboa ma wɔakyerɛkyerɛ eyi mu akɔ akyiri.
| Nsɛnkyerɛnne no su | Nneɛma a wɔtaa hu |
|---|---|
| Nneɛma a ɛtaa ba | Ɔbrɛ a ɛtra so, ɔbrɛ, honam ani a ɛyɛ fitaa anaa kɔkɔɔ, ahome a ɛyɛ den, adwenemhaw. |
| Su ahorow a ɛfa ntini ahorow ho | Akwaa a ɛyɛ mmerɛw anaasɛ ɛyɛ mmerɛw, ɛyɛ den sɛ ɔbɛnantew, sɛ obi kari pɛ, onhu ade yiye. |
| Adwene mu su ahorow | Nkae a ɛyera, adwene a ɛyɛ basaa, adwene a ɛsakra, adwenemhaw. |
| Nneɛma afoforo a ɛwom | Tɛkrɛma a ahonhon, ayɛ kɔkɔɔ, na ayɛ mmerɛw ( glossitis ), ano a ɛyɛ kuru, aduan ho akɔnnɔ a ɛyera, ne mu duru a ɛso tew. |
Sɛ wowɔ saa sɛnkyerɛnne ahorow yi a, nsusuw sɛ efi B12 a enni nipadua no mu. Nanso, ɛnyɛ adwene pa sɛ wubebu w’ani agu wɔn so nso. Ade a eye sen biara a ɛsɛ sɛ woyɛ ne sɛ wobɛkɔ wo duruyɛfo nkyɛn na woaka ho asɛm. Obetumi de mogya mu nhwehwɛmu a ɛnyɛ den ahwɛ wo B12 dodow na sɛ ɛho hia a, akyerɛw wo ayaresa a ɛfata. Ebia ayaresa no bi ne nnuru a wɔde kum ɔyare mmoawa anaa B12 a wɔde twitwiw nipadua no.
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