Mí katã míese vitamin B12 ŋkɔ le afi aɖe kpɔ, alo? Ame aɖewo gblɔna be enye atike wɔnuku aɖe si naa ŋusẽ gaɖoa ŋutilãa ŋu eye wòɖea ɖeɖiteameŋu dzi kpɔtɔna. Ame bubuwo gblɔ be B12 nono geɖe nyo ŋutɔ. Nuka tututue nye vitamin B12 sia? Aleke gbegbee wòle vevie na míaƒe ŋutilã? Mina míaƒo nu tso esia ŋu kuxi aɖeke manɔmee, pɛpɛpɛ, eye wòanɔ bɔbɔe.
Nuka tututue nye vitamin B12?
Kpuie ko la, vitamin B12 nye vitamin B si le vevie na míaƒe ŋutilã. Ewɔa dɔ vevi geɖe ŋutɔ le míaƒe ŋutilã me.
- Ʋumenugbagbevi dzĩwo wɔwɔ: Vitamin B12 hiã vevie na ʋumenugbagbevi dzĩwo wɔwɔ, siwo tsɔa oxygen yia ŋutilã bliboa me. Esiawo manɔmee la, míate ŋu ase le mía ɖokui me be ɖeɖi te mía ŋu eye míegbɔdzɔ bɔbɔe.
- Lãmetsiŋusẽ ƒe dɔwɔwɔ: B12 kpena ɖe mía ŋu ŋutɔ le míaƒe lãmekawo ƒe lãmesẽ kple dɔwɔwɔ nyuie me.
- Ŋusẽwɔwɔ: Vitamin sia kpena ɖe mía ŋu hã be míatrɔ nuɖuɖu siwo míeɖuna wòazu ŋusẽ.
- DNA ƒe wɔwɔme: B12 hã kpena ɖe DNA molecule siwo me domenyiŋusẽfianu ŋuti nyatakakawo le le míaƒe ŋutilã me la wɔwɔ ŋu.
Nu vevitɔe nye be, togbɔ be eƒe vevienyenye le vevie hã la, míaƒe ŋutilã mewɔa vitamin B12 o . Esia fia be ele be míakpɔe to nuɖuɖu kple nunono dzi alo ne ɖɔkta kafui la, abe kpeɖeŋutɔ ene.
Bu eŋu kpɔ, ne èxɔ B12 tso nuɖuɖu me la, ewɔa ɖeka kple protein tɔxɛ aɖe le míaƒe dɔgbo me. Woyɔa esia be ‘nu ŋutɔŋutɔ’ . Nu vevi sia le abe taksi ene. Taksi siae xɔa vitamin B12 eye wòkplɔnɛ yia afisi wòhiã be wòaxɔ ɖe dɔgboa me. Ne ‘taksi’ sia si le ame ƒe ŋutilã me mele dɔ wɔm nyuie o la, aleke kee woɖaɖu B12 o, womaxɔe o.
B12 nenie míehiã gbesiagbe?
Togbɔ be ame geɖe susui hã la, míehiã vitamin B12 gbogbo aɖeke gbesiagbe o. Ame tsitsi si le lãmesẽ me hiã agbɔsɔsɔ sue aɖe ŋutɔ, si ade microgram 2.4 (mcg) gbesiagbe.
Nya nyuiae nye be amesi ɖua nuɖuɖu si da sɔ ate ŋu aɖo nudidi sia gbɔ bɔbɔe. Vitamin B12 le lãwo ƒe nuɖuɖu me wu.
| Nuɖuɖu ƒomevi | Kpɔɖeŋuwo |
|---|---|
| Lã kple tɔmelã | Nyilã, koklolã, tɔmelãwo abe tuna, salmon, kple mackerel ene. |
| Notsi kple nyinotsi nuɖuɖuwo | Notsi, yogurt, cheese, notsi si womeɖa o. |
| Aziwo | Azi naa gbesiagbe nuhiahiãwo ƒe akpa vevi aɖe. |
| B12 Nuɖuɖu Siwo Ŋu Ŋusẽ Le | Wotsɔa B12 kpena ɖe ŋdi me nukuwo kple abolo aɖewo ŋu le mɔ si wowɔ kple asi nu. |
Le kpɔɖeŋu me, tuna ounces 3 (anɔ abe gram 85 ene) ana nàkpɔ B12 si nèhiã na ŋkekea. Azi eve ɖuɖu ana wò gbesiagbenuhiahiãwo ƒe afã lɔƒo nasu asiwò.
Vitamin B12 ƒe anyimanɔmanɔ: Amekawoe le afɔku me?
Vitamin B12 ƒe anyimanɔmanɔ mebɔ ɖe amesiwo ɖua nuɖuɖu si da sɔ me o, gake ame aɖewo ya le afɔku me wu.
- Ame siwo xɔ wu ƒe 65: Ne míele tsitsim la, aɖi si le dɔgboa me dzi ɖena kpɔtɔna. Esia ate ŋu ana ‘intrinsic factor’ enzyme si ŋu míeƒo nu tsoe la nagawɔ dɔ nyuie o. Esia ɖea B12 ƒe xɔxlɔ̃ dzi kpɔtɔna.
- Vegans kple Vegetarians: Esi wònye be lãwo ƒe nuɖuɖu mee B12 le wu ta la, anɔ eme be amesiwo meɖua nuɖuɖu siawo o la ƒe dɔlélea ƒe gbɔdzɔgbɔdzɔ aɖe ava.
- Ame siwo ŋu nuɖuɖumeŋusẽ ƒe dɔlélewo le: Amesiwo ŋu dɔlélewo abe Crohn ƒe dɔléle kple celiac dɔléle le ate ŋu agblẽ B12 ƒe xɔxlɔ̃ tso dɔgboa me.
- Ame siwo wowɔ dɔ na le dɔgbo alo dɔgbo ŋu: Le amekoko siwo wowɔna tsɔ ɖea lolo dzi kpɔtɔna abe dɔgbo ƒe dɔwɔwɔ na ame ene la, woɖea dɔgboa ƒe akpa aɖe ɖa, si ate ŋu ado kplamatse B12 ƒe xɔxlɔ̃.
- Ame siwo noa suklidɔtike aɖewo (Metformin) ɣeyiɣi didi.
Ne èdze hatsotso siawo dometɔ aɖe me la, ele vevie ŋutɔ be nàƒo nu kple wò ɖɔkta eye nànya vitamin B12 ƒe agbɔsɔsɔ si le asiwò.
Nukawoe nye B12 ƒe anyimanɔmanɔ ƒe dzesiwo?
B12 ƒe anyimanɔmanɔ ate ŋu ahe dzesi vovovowo vɛ. Dzesi siawo dzena vivivi.
| Dzesi si dzena | Nuɖᴐɖᴐ |
|---|---|
| Ðeɖiteameŋu, dɔwɔwɔ fũu akpa | Sese le eɖokui me be ɖeɖi te ye ŋu ɣesiaɣi, ɖeko ɖeɖi tea eŋu. Esia nye dzesi si bɔ. |
| Afɔ kple afɔwo ƒe ʋuʋu | Asiwo kple afɔwo ƒe ʋuʋu, alo aŋe kple aŋe ƒe seselelãme. Esia tsoa ŋusẽ si wòkpɔna ɖe lãmekawo dzi gbɔ. |
| Ŋutilã si ƒe ŋutigbalẽ le ɣie | Ʋumenugbagbevi dzĩwo ƒe ɖiɖi (ʋusɔgbɔdɔ) ate ŋu ana ŋutigbalẽa nazu ɣie alo azu ɣie. |
| Nu me ƒe abi kple aɖe ƒe ʋuʋu | Aɖe ate ŋu adze biã eye wòavuvu, eye abi ate ŋu ado ɖe nu ƒe dzogoewo hã dzi. |
| Azɔlizɔzɔ sesẽ kple dadasɔ ƒe anyimanɔmanɔ | Le ŋusẽ si wòkpɔna ɖe lãmekawo dzi ta la, àte ŋu akpɔe be màte ŋu anɔ te o eye màda asɔ o ne èle zɔzɔm. |
| Ŋkuɖodzinu ƒe bu kple tɔtɔ | Nuwo abe nuwo ŋɔŋlɔ be kple susu manɔmee ene ate ŋu adzɔ. |
Vevietɔ: Dzesi siawo ate ŋu adze le atikewɔwɔ ƒe nɔnɔme bubuwo hã me, eyata ne èle nane si le abe esia ene me tom la, anyo wu be nàyi ɖɔkta gbɔ be yeanya nusi tututu gbɔ wòtso, tsɔ wu be nàdze agbagba be ye ŋutɔ yeanya dɔlélea.
Ðe wònyo ŋutɔŋutɔ be woano B12 atikekui/atikewoa?
Esiae nye glitoto gãtɔ kekeake le ame geɖe dome. Ame geɖe susuna be B12 ƒe atikekui geɖe nono alo B12 dodo ana ŋusẽ geɖe ŋutilãa eye wòaɖe ɖeɖiteameŋu ɖa.
Nyateƒenya lae nye esi:
Negbe ɖe ɖɔkta kpɔe be B12 ƒe dɔmawɔmawɔ nyuie le ŋuwò le ʋudodokpɔ vɔ megbe ko hafi la, megadoses abe esiawo nono maɖe vi aɖeke koŋ na wò o. Ne ame si le lãmesẽ me xɔ B12 geɖe wu alesi wòhiã la, woaɖe esi sɔ gbɔ ɖe aɖuɖɔ me, ke menye be woadzrae ɖo ɖe ŋutilã me be wòana "ŋusẽ bubu" o.
Mègadze vitamin B12 kpeɖeŋutɔ nono gɔme gbeɖe ne mèbia ɖɔkta o . Ðewohĩ menye B12 ƒe anyimanɔmanɔ gbɔe wò ɖeɖiteameŋu kple lãmetutudɔ tso o. Ne nu bubu aɖe hã li si gbɔ wòtso la, B12-tikewo nono madae o. Ele vevie be nàdi nusi tututu gbɔ wòtso ahadae.
Gbedasi si Wotsɔ Yi Aƒeme
- Vitamin B12 nye nunyiame vevi aɖe na míaƒe lãmekawo kple ʋumenugbagbevi dzĩwo wɔwɔ.
- Ame tsitsi siwo le lãmesẽ me ƒe akpa gãtɔ ate ŋu akpɔ B12 agbɔsɔsɔme si wohiã tso nuɖuɖu si da sɔ si me lã, tɔmelã, azi, kple nyinotsibabla le me.
- Afɔku si le B12 ƒe anyimanɔmanɔ me sɔ gbɔ wu le ame tsitsiwo, amagbeɖulawo, kple amesiwo ŋu atikewɔwɔ ƒe nɔnɔme aɖewo le gome.
- Ne ɖɔkta ɖo kpe edzi be gbɔdzɔgbɔdzɔ aɖeke mele eŋu o la, viɖe aɖeke koŋ mele B12 ƒe atike siwo ƒe agbɔsɔsɔme sɔ gbɔ nono me o.
- Ne B12 ƒe dɔmawɔmawɔ nyuie ƒe dzesiwo le ŋuwò (abe ɖeɖiteameŋu si gbɔ eme, asiwo kple afɔwo ƒe ʋuʋu) la, mègawɔ nyametsotso le ɖokuiwò si o, ke boŋ yi ɖɔkta gbɔ godoo eye nàxɔ aɖaŋuɖoɖo kple atike nyuitɔ.
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