Ðe wòdze abe ɖeɖi tea viwò suea ŋu ɣesiaɣi enea? Ðe eƒe ŋutigbalẽ le ɣie viea? Alo ɖe nèsena le ɖokuiwò me be mele tsitsim kabakaba abe alesi wòle be wòanɔ ene oa? Nusiwo gbɔ esia tso dometɔ ɖeka ate ŋu anye nɔnɔme aɖe si woyɔna be vitamin B12 ƒe anyimanɔmanɔ. Mègavɔ̃ le ŋkɔa ta o. Esia nye nusi woate ŋu ada keŋkeŋ kloe ne wokpɔe hedae kaba. Eyata, egbea míaƒo nu tso nusi vitamin B12 nye, nusita wòle vevie na ŋutilã, nusiwo nye dzesi siwo ɖee fia be vitamin B12 mesɔ gbɔ o, kple ɣeyiɣi si wòle be nàkpɔ ɖɔkta.
Nukatae vitamin B12 le vevie nenema gbegbe ɖo?
Kpuie ko la, vitamin B12 le abe kalẽtɔ sue aɖe si wɔa dɔ vevi geɖe ŋutɔ le míaƒe ŋutilã me ene. Míeyɔa esia hã be cobalamin.
Bu míaƒe ŋutilã be enye dɔwɔƒe gã aɖe si le dɔ wɔm ɣesiaɣi. Vitamin B12 hiã vevie hafi dɔwɔƒe sia nate ŋu awɔ dɔ nyuie. Vevietɔ la, ele vevie le susu etɔ̃ ta:
1. Wɔ ʋumenugbagbevi dzĩwo: Ne míele gbɔgbɔm la, ʋumenugbagbevi dzĩwo tsɔa oxygen si gena ɖe lãkusi me la yia ŋutilã ƒe akpawo katã. Vitamin B12 hiã hafi woate ŋu awɔ ʋu siawo siwo woyɔna be ʋumenugbagbevi dzĩwo nyuie. Ne B12 mesɔ gbɔ o la, womate ŋu awɔ ʋumenugbagbevi dzĩ siwo le lãmesẽ me o. Míeyɔa esia be ʋusɔgbɔdɔ.
2. Na lãmekawo nanɔ lãmesẽ me: Lãmetsiŋusẽ nye ‘ka ƒe ɖoɖo’ si tsɔa gbedasiwo yia míaƒe ahɔhɔ̃ kple ŋutilã ƒe akpa mamlɛa dome. Vitamin B12 le vevie na lãmeka sia ƒe dɔwɔwɔ nyuie. Esia le vevie ŋutɔ na ɖevi suewo ƒe ahɔhɔ̃ ƒe tsitsi.
3. Na DNA wɔwɔ: Vitamin B12 kpena ɖe DNA , si nye domenyiŋusẽfianu ŋuti nyatakaka siwo wodzrana ɖo ɖe míaƒe ŋutilã ƒe lãmenugbagbeviwo me hã wɔwɔ me.
Míaƒe ŋutilã mate ŋu awɔ vitamin B12 le eɖokui si o, eyata ele be míaxɔe tso nuɖuɖu alo vitamin kpeɖeŋutɔ me.
| Nuɖuɖu siwo me vitamin B12 sɔ gbɔ ɖo | Kpɔɖeŋuwo |
|---|---|
| Lãwo | Nuwo abe nyilã, koklolã, aklã ene |
| Tɔmelãwo kple ƒumelãwo | Crab, squid, salmon, kpakpaluʋui, lãgbalẽgolo |
| Notsi kple nyinotsibabla | Nyitsu ƒe notsi, yogurt, cheese |
| Aziwo | Koklozi ƒe azi, koklozi ƒe azi |
| Nuɖuɖu Siwo Ŋu Ŋusẽ Le | Ɣetrɔ me nuku aɖewo, nunyiame ƒe amɔwɔʋãnu |
Vidada siwo fɔ fu kple esiwo le no nam viwo hiã vitamin B12 geɖe wu alesi wòle dzɔdzɔmee, elabena vidzĩa hã xɔa vitamin ma tso vidadaa gbɔ.
Aleke ɖevi wɔna be B12 ƒe dɔmawɔmawɔ nyuie va nɔa eŋu?
Susu vevi geɖewo ate ŋu anɔ anyi siwo tae ɖevi ate ŋu axɔ nɔnɔme sia ɖo.
1. Nuɖuɖu ƒe kuxiwo
Esiae nye susu si bɔ wu. Ðevi siwo zɔna ɖe nuɖuɖu si me womezãa amagbewo le keŋkeŋ alo esiwo me womezãa amagbewo le o dzi la toa nuɖuɖu siwo naa vitamin B12 le dzɔdzɔme nu, abe lã, tɔmelã, notsi, kple azi ene. Le nɔnɔme mawo me la, ele vevie ŋutɔ be woana vitamin B12 kpeɖeŋutɔ abe alesi ɖɔkta ɖo aɖaŋue ene.
2. Vitaminwo xɔxɔ ɖe ŋutilã me sesẽ
Ɣeaɖewoɣi la, ne ɖevi ɖu nuɖuɖu siwo me B12 le gɔ̃ hã la, woƒe ŋutilã mate ŋu axɔe nyuie o. Esia ate ŋu atso:
- Nuɖuɖumeŋusẽ ƒe dɔlélewo: Dɔgbo ƒe nɔnɔme aɖewo ate ŋu agblẽ vitamin ƒe xɔxlɔ̃ me.
- Ʋusɔgbɔdɔ si gblẽa nu le ame ŋu: Esia nye dɔléle si mebɔ o si dɔlélenutsiŋutete hena vɛ si me ŋutilãa gblẽa protein si kpena ɖe ame ŋu wòxɔa B12.
- Dɔgbo ƒe dɔwɔwɔ: Ne wowɔ dɔ na wò be woaɖe wò dɔgbo ƒe akpa aɖe ɖa le susu aɖe ta la, vitamin B12 si le wò lãme ate ŋu dzi aɖe akpɔtɔ.
3. Vidada ƒe B12 ƒe agbɔsɔsɔ si bɔbɔ
Ne vidzĩ le vidzidɔ me la, edzraa B12 si wòhiã la ɖo tso dadaa ƒe ŋutilã me. Eyata ne vidadaa ƒe B12 ƒe agbɔsɔsɔ le sue le fufɔɣi la, vidzĩa hã axɔe sue aɖe ko. Esia wɔnɛ be vidzĩa ƒe B12 si wodzra ɖo la ate ŋu awu enu kaba eye wòadze dzesi siwo fia be eƒe gbɔdzɔgbɔdzɔ gɔme ne exɔ abe ɣleti 4 va ɖo 6 ene.
Nukawoe nye B12 ƒe anyimanɔmanɔ ƒe dzesiwo?
Dzesi siawo ate ŋu ato vovo tso ɖevi ɖeka gbɔ yi bubu gbɔ. Woate ŋu anye atikewɔwɔ me nɔnɔme bubuwo hã ƒe dzesiwo. Eya ta anyo wu be màgatsi dzodzodzoe eye nàɖe viwòa afia ɖɔkta ne ènya kpɔ wo ko.
| Nɔnɔmewo ƒe hatsotso | Nusiwo wokpɔ mɔ na |
|---|---|
| Nusiwo bɔ | - Ðeɖiteameŋu kple ɖeɖiteameŋu ƒe seselelãme ɣesiaɣi - Ŋutilã ƒe amadede dzẽ alo ɣie - Nuɖuɖudzroame ƒe vɔvɔ kple lolo dzi ɖeɖe kpɔtɔ |
| Dzesi siwo do ƒome kple lãmekawo ƒe dɔwɔwɔ | - Afɔwo ƒe ʋuʋu alo ʋuʋudedi le abɔwo me - Dadasɔ ƒe bu ne èle zɔzɔm - Ŋkuɖodzi ƒe bu, dzikudodo - Tsitsi ƒe megbetsitsi (e.g., nuƒoƒo ƒe megbetsitsi, azɔlizɔzɔ) . - Ʋuʋu si mesɔ o le vidzĩ suewo me |
| Nɔnɔme bubuwo | - Aɖe si le veve sem alo biã - Aɖuɖɔtoe alo dɔgbo ƒe ʋuʋu - Nukpɔkpɔ ƒe kuxiwo (siwo mebɔ o) . |
Ɣekaɣie wòle be makpɔ ɖɔkta? Nukawoe nye atikewɔmɔnuawo?
Ne èsusu be dzesi siwo míeyɔ ɖe etame la dometɔ ɖeka alo esi wu nenema le viwò ŋu, vevietɔ eƒe tsitsi ƒe megbetsitsi , kpɔ egbɔ be yedzro eme kple wò ɖɔkta.
Mègaŋe aɖaba ƒu dzesi siawo dzi gbeɖe o. B12 ƒe anyimanɔmanɔ nye dɔléle si ate ŋu agblẽ nu le lãmekawo kple ahɔhɔ̃ ŋu vevie ne womewɔ atike nɛ o. Gake ne wokpɔe kaba la, woate ŋu adae keŋkeŋ.
Ðɔktaa ado ɖevia kpɔ, abia nu tso eŋu tsitotsito, eye ne ehiã la, ɖe gbe be woado ʋu kpɔ be vitamin B12 ƒe agbɔsɔsɔ le eme.
Ne woɖo kpe edzi be gbɔdzɔgbɔdzɔ aɖe le eŋu la, woanɔ te ɖe nusi gbɔ wòtso dzi anya atikewɔwɔ.
- Ne nuɖuɖu me kuxi aɖe li: Zi geɖe la, ɖɔkta aŋlɔ vitamin B12 kpeɖeŋutɔ (atikekui alo tsinyegoe) na ɖevia. Aɖo aɖaŋu hã be woatsɔ nuɖuɖu si me B12 sɔ gbɔ ɖo akpe ɖe eŋu.
- Ne tsi ƒe xɔxlɔ̃ ƒe kuxi aɖe le ŋuwò: Ðewohĩ wò ŋutilã mate ŋu axɔ B12 tso nuɖuɖu alo atikekuiwo me o, eyata ahiã be woado vitamin B12 na wò . Esia nye atike si wodona ɖe lãmekaa me tẽ. Mègatsi dzi o, esia nye atike si bɔ ŋutɔ eye wòle dedie.
Nu vevitɔe nye be mèna vitamin-tike siwo nèƒle le atikedzraƒe ko la viwòa gbeɖe o.Ele be ɖɔktaa natso nya me le nusianu ŋu, abe agbɔsɔsɔme si woazã kple ɣeyiɣi si woatsɔ adoe ene.
Gbedasi si Wotsɔ Yi Aƒeme
- Vitamin B12 le vevie na ɖevi ƒe ahɔhɔ̃ ƒe tsitsi, lãmekawo ƒe dɔwɔwɔ, kple ʋumenugbagbevi siwo le lãmesẽ me ƒe wɔwɔme.
- Ðeɖiteameŋu atraɖii, ŋutigbalẽ ƒe amadede dzẽ, nuɖuɖu ƒe dzodzro, kple tsitsi ƒe megbetsitsi ate ŋu anye B12 ƒe anyimanɔmanɔ ƒe dzesiwo.
- Ðevi siwo zɔna ɖe nuɖuɖu si me womezãa gbeɖuɖɔ mele o dzi keŋkeŋ la le afɔku me be vitamin B12 nasu wo si o.
- Ele vevie ŋutɔ be funɔwo kple vidada siwo le no nam wo viwo nalé be na woƒe B12 ƒe agbɔsɔsɔ hena wo vi ƒe lãmesẽ.
- Ne èsusu be B12 ƒe dɔmawɔmawɔ nyuie le viwò ŋu la, ƒo asa na ɖokuiwò didi alo atikewɔwɔ eye nàyi ɖɔkta gbɔ enumake.
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