So wote nka nso sɛ woabrɛ na wunni nkwa bere nyinaa? So wobrɛ bere a woayɛ biribi ketewaa bi mpo awie no? So ɛtɔ mmere bi a wote nka sɛ wo nkae no nni hɔ kakra na wo werɛ fi pii? Ɛwom sɛ nneɛma pii nti na ɛte saa de, nanso ɛnnɛ yɛreka aduannuru bi a yɛnka ho asɛm pii, nanso ɛho nhia ma yɛn nipadua ho asɛm. Ɛno ne vitamin B12. Eyi a enni hɔ, kyerɛ sɛ, vitamin B12 dodow a wɔhwehwɛ wɔ nipadua no mu a wonnya no betumi aka nneɛma pii asen sɛnea wususuw. Enti ɛnnɛ yɛbɛka eyi ho asɛm kɔ akyiri, tiawa koraa.
Dɛn ankasa ne vitamin B12?
Sɛ yɛbɛka no tiawa a, vitamin B12, anaa cobalamin sɛnea nnuruyɛfo frɛ no no yɛ aduannuru a ɛho hia ma yɛn ntini ahorow, kyerɛ sɛ, ntini ahorow no, yɛ adwuma. Yɛn nipadua no ntumi nyɛ no n’ankasa. Enti, ɛsɛ sɛ yenya fi aduan mu anaasɛ, sɛ ɛho hia a, yenya fi aduan a wɔde ka aduan ho mu.
Momma yɛnhwɛ nneɛma atitiriw a vitamin B12 yɛ ma yɛn nipadua no bi:
- DNA a wɔyɛ: Eyi boa ma wɔyɛ DNA, a awosu mu nsɛm a ɛwɔ yɛn nipadua mu nkwammoaa biara mu no wom.
- Amemene ne Ntini a Ɛma Aduan: Eyi ho hia na ama yɛn amemene ne ntini a ɛwɔ nipadua no nyinaa mu no ayɛ adwuma yiye.
- Ahoɔden a yɛyɛ: Ɛboa ma aduan a yedi no dan ahoɔden (metabolism). Saa adeyɛ yi ma wunya ahoɔden a wode bɛkɔ so anya ahoɔden da mũ no nyinaa.
- Mogya mu nkwammoaa kɔkɔɔ a wɔyɛ: Vitamin B12 ho hia na ama mogya mu nkwammoaa kɔkɔɔ a ɛde mframa pa kɔ nipadua no nyinaa mu no yɛ yiye.
Fa no sɛ, sɛ yedi aduan a vitamin B12 wom (sɛ nhwɛso no, apataa asinasin bi) a, acid a ɛwɔ yɛn yafunu mu no tetew vitamin B12 no fi protein a ɛwɔ saa apataa no mu no ho. Afei, saa vitamin B12 yi ne protein soronko bi a wɔfrɛ no ‘intrinsic factor’ a wɔyɛ wɔ yafunu no ankasa mu no bom, na ɛkɔ nipadua no mu. Sɛ ɔhaw bi wɔ saa adeyɛ yi mu a, yebetumi anya vitamin B12 a yenni.
Hena na ɔwɔ asiane kɛse sɛ obenya vitamin B12 a enni nipadua no mu?
Mpɛn pii no, nnipa a wodi aduan a ɛkari pɛ no ntaa nnya saa sintɔ yi. Nanso, nnipa binom wɔ asiane kɛse mu.
| Asiane kuw | Sɛnti |
|---|---|
| Vegans/Wɔn a wonni nam | Vitamin B12 fi awosu mu wɔ mmoa nnuan te sɛ nam, mpataa, nufusu, ne nkesua mu. Nnipa a wɔnni saa nnuan yi wɔ asiane kɛse mu sɛ wobenya nea ɛho nhia. |
| Nnipa a wɔadi boro mfe 50 | Bere a yɛrenyin no, yafunu mu acid a ɛba ne intrinsic factor a ɛba no so tew, na ebetumi atew tumi a obi tumi twetwe vitamin B12 fi aduan mu no so. |
| Nnipa a wɔwɔ aduan mu nyarewa | Tebea horow te sɛ Crohn yare ne celiac yare betumi asɛe vitamin B12 a wɔtwe no. Nnipa a wɔayɛ wɔn yafunu oprehyɛn nso wɔ asiane mu. |
| Nnipa a wɔwɔ mogya a ɛtɔ kɔ nipadua no mu ahorow bi | Wɔ mogya a ɛtɔ kɔ nipadua mu a ɛsɛe ade mu no, nipadua no ntumi nyɛ ‘intrinsic factor’, a ɛmma entumi nnye vitamin B12. |
Sɛ sintɔ bi wɔ hɔ a, sɛnkyerɛnne ahorow te sɛ ɔbrɛ, ɔbrɛ, nkae a ɛyera, ne akwaa a ɛyɛ mmerɛw betumi aba.
Akwahosan mu mfaso a ɛwɔ vitamin B12 so
Vitamin B12 dodow a ɛfata a yɛbɛkɔ so akura mu no ma yenya akwahosan mu mfaso pii.
Ɔbrɛ ne mmerɛwyɛ a wɔbɛtew so
Sɛ vitamin B12 nni wo mu a, ebia wobɛte nka sɛ woabrɛ na woayɛ mmerɛw bere nyinaa. Nea enti a ɛte saa ne sɛ B12 ho hia na ama wɔanya ahoɔden na ayɛ mogya mu nkwammoaa kɔkɔɔ a ɛde mframa pa kɔ. B12 a wobɛnom saa bere yi betumi ama w’ahoɔden atu mpɔn kɛse. Nanso nhwehwɛmu ada no adi sɛ nnuru a wɔde boa B12 a wɔnom no mma ahoɔden anaa agumadi mu mmɔdenbɔ nkɔ soro kɛse wɔ nnipa a wonni ahoɔden mu .
Adwene mu akwahosan a wɔboa
Vitamin B12 boa ma yɛyɛ serotonin, ntini mu nkwaadɔm a ɛma yɛn adwene yɛ adwuma yiye. Enti, abusuabɔ bi aba B12 dodow a ɛba fam ne adwenemhaw ntam. Nhwehwɛmu ahorow bi ada no adi sɛ vitamin B12 a wɔnom bere a wɔresa adwenemhaw no betumi aboa ma yare no ho sɛnkyerɛnne no afi hɔ.
Hia a ɛho hia wɔ nyinsɛn mu
Vitamin B12 a enni nipadua mu no taa ba bere a wɔyem no. Nanso ebetumi aka akokoaa no. Sɛ ɛna a onyinsɛn B12 dodow sua a, asiane a ɛwɔ hɔ sɛ akokoaa no benya ntini mu ntini mu dɛmdi ne awo mu duru a ɛba fam no kɔ soro. Ebetumi nso ama nyinsɛn atu na awo ntɛm.
Nanso ma ɛntra w’adwenem sɛ, nhwehwɛmu bi kyerɛ sɛ vitamin B12 a ɛboro so bere a wɔyem no betumi apira akokoaa no. Enti, sɛ woanyinsɛn anaasɛ worebɔ mmɔden sɛ wubenyinsɛn a, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa ansa na woanom vitamin bi.
Amemene no dwumadi ne nkae
Ɛwom sɛ ɛtaa ba bere a obi nyin no nkae a ɛyera de, nanso vitamin B12 a enni nipadua mu no betumi ama tebea no asɛe kɛse. Amemene mu nkwammoaa (neurons) a ɛso tew (amemene mu a ɛyɛ mmerɛw) no ne nkae a wɔhwere ne adwenemhaw wɔ abusuabɔ. Nhwehwɛmu ahorow bi ada no adi sɛ B12 dodow a ɛfata a wɔbɛkɔ so akura mu no betumi ama saa adeyɛ yi ayɛ brɛoo.
Wobɛyɛ dɛn anya vitamin B12?
Sɛnea yɛadi kan aka no, yenya vitamin B12 titiriw fi mmoa nnuan mu.
| Aduan su | Nhwɛso ahorow |
|---|---|
| Mpataa ne ɛpo mu nnuan | Salmon, tuna, mackerel, shrimp, akraman a wɔfrɛ wɔn oysters |
| Nam a wɔde yɛ | Nantwinam (titiriw mmerɛbo), akokɔnam |
| Nufusu ne nufusu a wɔde yɛ nneɛma | Nufusu, kyiisi, yogurt, nufusu a wɔayam |
| Nkwaa a wɔde yɛ nkesua | Titiriw no, nkesua a wɔayam |
| Nnuan a Wɔahyɛ no Den | Anɔpaduan mu aburow bi, soya nufusu, mmɔkaw a ahoɔdennuru wom |
Wɔ wɔn a wonni mmoa nneɛma fam no, ɛho hia yiye sɛ wodi nnuan a vitamin B12 ahyɛ mu ma anaasɛ wɔnom nnuru a wɔde ka ho sɛnea oduruyɛfo kyerɛ no.
Ɛfa Supplements ho
Vitamin B12 a wɔde ma no yɛ nnuru a wɔde sa yare, nnuru a wɔde hyɛ anom, ne aduru a wɔde hyɛ anom. Wɔ sintɔ ahorow a emu yɛ den ho no, nnuruyɛfo kamfo kyerɛ sɛ wɔmfa nnuru a wɔde twitwiw nipadua no mu .
Wo duruyɛfo ne onipa a oye sen biara a obesi gyinae sɛ ebia wuhia nnuru a wɔde ka wo ho, na sɛ ɛte saa a, nea ɛyɛ ne dodow a ɛsɛ sɛ wode ma. Ɔbɛyɛ mogya mu nhwehwɛmu de ahwɛ wo B12 dodow na watu wo fo sɛnea ɛfata. Mfa vitamin a wɔde ma da sɛnea w’ankasa wopɛ.
Vitamin B12 dodow ahe na yehia da biara?
Vitamin B12 a wohia da biara da no gu ahorow a egyina mfe a obi adi so. Wɔde microgram (mcg) na ɛsusuw dodow yi.
| Mfe a wɔadi | Wɔkamfo kyerɛ sɛ wɔmfa nni dwuma da biara da (mcg) . |
|---|---|
| 0-6 asram | 0.4 mcg na ɛyɛ adwuma |
| Asram 7-12 na ɛwɔ hɔ | 0.5 mcg na ɛyɛ adwuma |
| Mfeɛ 1-3 | 0.9 mcg na ɛyɛ adwuma |
| Mfeɛ 4-8 | 1.2 mcg na ɛyɛ adwuma |
| 9-13 mfeɛ | 1.8 mcg na ɛyɛ adwuma |
| Mfeɛ 14+ ne mpaninfoɔ | 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 |
Mpɛn pii no, sɛ wonom vitamin B12 pii mpo a, nipadua no twetwe dodow a ehia nkutoo na ɛde nea aka no fi nsu mu, enti ɛrempira pii. Nanso, sɛ wɔnom nnuru pii bere tenten a, ebetumi de ɔhaw ahorow te sɛ tiyɛ, akisikuru, akisikuru, ne akwaa a ɛyɛ mmerɛw aba . Afei nso, nnuru a wɔde boa B12 betumi ne nnuru bi te sɛ metformin a wɔde sa asikreyare no adi nkitaho. Enti, ɛho hia paa sɛ wobɛhwehwɛ aduruyɛ mu afotu.
Nkrasɛm a Wɔde Kɔ Fie
- Vitamin B12 yɛ aduannuru a ɛho hia ma yɛn ntini, ahoɔden a yɛyɛ, ne mogya mu nkwammoaa kɔkɔɔ a yɛyɛ.
- Nsɛnkyerɛnne te sɛ ɔbrɛ a ɛba bere nyinaa, mmerɛwyɛ, ne nkae a wɔyera betumi ayɛ B12 a enni nipadua no mu ho sɛnkyerɛnne.
- Mmoa nnuan (nam, mpataa, nufusu, nkesua) ne abɔde mu nneɛma a eye sen biara a wonya vitamin B12.
- Sɛ woyɛ vegan/vegetarian, woadi boro mfe 50, anaasɛ wowɔ digestive system nyarewa a, wowɔ asiane kɛse mu sɛ wubenya B12 a enni hɔ.
- Ansa na wobɛnom vitamin B12 aduru bi no, hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn na woahu sɛ wuhia ankasa ne dodow a ɛfata.
💬 Comments (0)
Wɔnnya nyɛɛ nsɛm biara. Fa wo nsɛm no ka ho wɔ ha nea edi kan.
Fa wo nsɛm no ka ho