Ðe nèsena le ɖokuiwò me hã be ɖeɖi te ye ŋu eye agbe mele ye si ɣesiaɣia? Ðe ɖeɖi tea ŋuwò ne èwɔ nu sue aɖe gɔ̃ hãa? Ðe nèsena le ɖokuiwò me ɣeaɖewoɣi be yeƒe ŋkuɖodzinyawo gbɔdzɔ vie eye nèŋlɔa nu geɖe bea? Togbɔ be susu geɖewo li siwo tae wòle alea hã la, egbea míele nu ƒom tso nunyiame aɖe si ŋu míeƒoa nu tsoe fũ o, gake wònye nusi hiã vevie na míaƒe ŋutilã ŋu. Emae nye vitamin B12. Esia ƒe anyimanɔmanɔ, si fia be vitamin B12 ƒe agbɔsɔsɔ si hiã le ŋutilã me makpɔmakpɔ ate ŋu akpɔ ŋusẽ ɖe nu geɖe dzi wu alesi nèsusui. Eyata egbea míaƒo nu tso esia ŋu tsitotsito, bɔbɔe ŋutɔ.
Nuka tututue nye vitamin B12?
Kpuie ko la, vitamin B12, alo cobalamin abe alesi ɖɔktawo yɔnɛ ene, nye nunyiame vevi aɖe si ana míaƒe lãmekawo, si nye lãmekawo, nawɔ dɔ. Míaƒe ŋutilã mate ŋu awɔe le eɖokui si o. Eyata ele be míaxɔe tso nuɖuɖu alo, ne ehiã la, nuɖuɖu siwo wotsɔ kpe ɖe eŋu me.
Mina míalé ŋku ɖe nu vevi aɖewo siwo vitamin B12 wɔna na míaƒe ŋutilã ŋu:
- DNA wɔwɔ: Esia kpena ɖe ame ŋu wòwɔa DNA, si me domenyiŋusẽfianu ŋuti nyatakaka siwo le lãmenugbagbevi ɖesiaɖe si le míaƒe ŋutilã me la le.
- Nunyiame Nana Ahɔhɔ̃ Kple Lãmetsiŋusẽ: Esia le vevie be míaƒe ahɔhɔ̃ kple lãmekawo nawɔ dɔ nyuie le ŋutilã bliboa me.
- Ŋusẽwɔwɔ: Ekpena ɖe mía ŋu míetrɔa nuɖuɖu si míeɖuna wòzua ŋusẽ (metabolism). Dɔwɔwɔ sia naa ŋusẽ wò be nànɔ ŋusẽ me le ŋkekea me katã.
- Ʋumenugbagbevi dzĩwo wɔwɔ: Vitamin B12 hiã vevie be ʋumenugbagbevi dzĩwo, siwo tsɔa ɔksidzin yia ŋutilã bliboa me la wɔwɔ le lãmesẽ me.
Bu eŋu kpɔ, ne míeɖu nuɖuɖu si me vitamin B12 le (le kpɔɖeŋu me, tɔmelã kakɛ aɖe) la, acid siwo le míaƒe dɔgbo me ma vitamin B12 kple protein si le tɔmelã kakɛ ma me. Emegbe la, vitamin B12 sia ƒoa ƒu kple protein tɔxɛ aɖe si woyɔna be ‘intrinsic factor’, si wowɔna le dɔgboa ŋutɔ me, eye wòxɔna ɖe ŋutilãa me. Ne kuxi aɖe le ɖoɖo sia ŋu la, míate ŋu axɔ vitamin B12 ƒe anyimanɔmanɔ.
Amekawoe le afɔku gã me be vitamin B12 ƒe anyimanɔmanɔ nadze wo dzi?
Zi geɖe la, amesiwo ɖua nuɖuɖu si da sɔ la mexɔa dɔléle sia ƒe gbɔdzɔgbɔdzɔ o. Gake ame aɖewo le afɔku me wu.
| Afɔku ƒe ƒuƒoƒo | Susu |
|---|---|
| Vegans/Amagbeɖulawo | Vitamin B12 le lãwo ƒe nuɖuɖuwo abe lã, tɔmelã, notsi, kple azi ene me le dzɔdzɔme nu. Ame siwo meɖua nuɖuɖu siawo o la le afɔku gã aɖe me be woaɖu wo. |
| Ame siwo xɔ wu ƒe 50 | Ne míele tsitsim la, dɔgbo me acid ƒe wɔwɔme kple intrinsic factor ƒe wɔwɔ dzi ɖena kpɔtɔna, si ate ŋu aɖe ŋutete si le ame si be wòaxɔ vitamin B12 tso nuɖuɖu me dzi akpɔtɔ. |
| Ame siwo ŋu nuɖuɖumeŋusẽ ƒe dɔlélewo le | Nɔnɔmewo abe Crohn ƒe dɔléle kple celiac dɔléle ene ate ŋu agblẽ vitamin B12 ƒe xɔxlɔ̃ me. Ame siwo wowɔ dɔ na woƒe dɔgbo hã le afɔku me. |
| Ame siwo ŋu ʋusɔgbɔdɔ ƒomevi aɖewo le | Le ʋusɔgbɔdɔ si gblẽa nu le ame ŋu me la, ŋutilã mete ŋu wɔa ‘intrinsic factor’ o, si xea mɔ nɛ be megaxɔa vitamin B12 o. |
Ne gbɔdzɔgbɔdzɔ aɖe li la, dzesiwo abe ɖeɖiteameŋu, kuviawɔwɔ, ŋkuɖoɖonudzi ƒe dɔmawɔmawɔ nyuie, kple abɔ kple afɔwo ƒe ʋuʋu ate ŋu ado mo ɖa.
Vitamin B12 ƒe viɖe siwo le lãmesẽ me
Vitamin B12 ƒe agbɔsɔsɔ si le lãmesẽ me léle ɖe asi naa lãmesẽmenɔnɔ ƒe viɖe geɖe mí.
Ðeɖiteameŋu kple gbɔdzɔgbɔdzɔ dzi ɖeɖe kpɔtɔ
Ne vitamin B12 ƒe veve le ŋuwò la, ɖewohĩ ɖeɖi te ŋuwò eye yegbɔdzɔ ɣesiaɣi. Esia le alea elabena B12 hiã be wòawɔ ŋusẽ ahawɔ ʋumenugbagbevi dzĩ siwo tsɔa ɔksidzin. B12 nono le ɣeyiɣi sia me ate ŋu ana wò ŋusẽ nanyo ɖe edzi ŋutɔ. Gake numekukuwo ɖee fia be B12 kpeɖeŋutɔ nono medzia ŋusẽ alo kamedefefe ƒe ŋutete ɖe edzi boo le amesiwo ƒe lãme mesẽ o gome o .
Susu ƒe lãmesẽ ƒe kpekpeɖeŋu nana
Vitamin B12 kpena ɖe mía ŋu míewɔa serotonin, si nye ahɔhɔ̃mekawo ƒe dɔwɔwɔ si ɖɔa míaƒe seselelãme ɖo. Eyata kadodo aɖe le B12 ƒe agbɔsɔsɔ si bɔbɔ kple blanuiléle dome. Numekuku aɖewo ɖee fia be vitamin B12 kpeɖeŋutɔ nono esime wole blanuiléledɔ dam ate ŋu akpe ɖe ame ŋu wòaɖe dzesiawo dzi akpɔtɔ.
Vevienyenye le fufɔɣi
Vitamin B12 ƒe anyimanɔmanɔ bɔ le fufɔɣi. Gake ate ŋu agblẽ nu le vidzĩa ŋu. Ne vidada funɔ ƒe B12 ƒe agbɔsɔsɔ le sue la, vidzĩa ƒe ahɔhɔ̃mekawo ƒe dɔmawɔmawɔ nyuie kple vidzidzi ƒe kpekpeme si bɔbɔ la dzina ɖe edzi. Ate ŋu ana woafɔ fu eye woadzi vi kaba hã.
Gake nenɔ susu me na wò be numekuku aɖewo ɖee fia be vitamin B12 ƒe agbɔsɔsɔ fũ le fufɔɣi ate ŋu agblẽ nu le vidzĩa ŋu. Eyata ne èfɔ fu alo nèle agbagba dzem be yeafɔ fu la, kpɔ egbɔ be yeƒo nu kple yeƒe ɖɔkta hafi no vitamin kpeɖeŋutɔ.
Ahɔhɔ̃ ƒe dɔwɔwɔ kple ŋkuɖoɖonudzi
Togbɔ be ŋkuɖoɖonudzi ƒe gbɔdzɔgbɔdzɔ bɔ ne ame tsi hã la, vitamin B12 ƒe anyimanɔmanɔ ate ŋu ana nɔnɔmea nagagblẽ ɖe edzi. Ahɔhɔ̃ me lãmenugbagbeviwo (ahɔhɔ̃mekawo) ƒe ɖeɖeɖa (ahɔhɔ̃ ƒe dɔmawɔmawɔ nyuie) do ƒome kple ŋkuɖoɖonudzi ƒe dɔmawɔmawɔ nyuie kple tagbɔdɔ. Numekuku aɖewo ɖee fia be B12 ƒe agbɔsɔsɔ si sɔ me léle ɖe asi ate ŋu ana dɔ sia nawɔ blewu.
Aleke nàwɔ akpɔ vitamin B12?
Abe alesi míegblɔe va yi ene la, lãwo ƒe nuɖuɖu koŋue míekpɔa vitamin B12.
| Nuɖuɖu ƒomevi | Kpɔɖeŋuwo |
|---|---|
| Tɔmelãwo kple ƒumelãwo | Salmon, tuna, mackerel, lãgbalẽgolo, ƒumelã siwo woyɔna be oysters |
| Lãwo | Nyilã (vevietɔ aklã), koklolã |
| Notsi kple nyinotsibabla | Notsi, cheese, yogurt, notsi si me wode amii |
| Aziwo | Vevietɔ azi tutu |
| Nuɖuɖu Siwo Ŋu Ŋusẽ Le | Ɣetrɔ me nuku aɖewo, soya-notsi, amɔwɔʋãnu si me nunyiame le |
Le amesiwo meɖua lãwo ƒe nuɖuɖu o gome la, ele vevie ŋutɔ be woaɖu nuɖuɖu siwo me vitamin B12 le alo woano kpeɖeŋutɔ abe alesi ɖɔkta gblɔe ene.
Ku Ðe Kpekpeɖeŋunuwo Ŋu
Vitamin B12 kpeɖeŋutɔwo nyea atikekuiwo, atikekui siwo wozãna le aɖe te, kple atike si wotsɔna ƒoa no me. Le gbɔdzɔgbɔdzɔ sesẽwo gome la, ɖɔktawo kafui be woado atike na ame .
Wò ɖɔktae nye ame nyuitɔ si atso nya me nenye be èhiã atike si woatsɔ akpe ɖe eŋu, eye ne èhiãe la, ke ƒomevi ka kple agbɔsɔsɔme si nèhiã. Awɔ ʋudodokpɔ aɖe atsɔ akpɔ wò B12 ƒe agbɔsɔsɔ eye wòaɖo aɖaŋu na wò ɖe edzi. Mègano vitamin kpeɖeŋutɔ le wò ŋutɔ wò didi nu gbeɖe o.
Vitamin B12 agbɔsɔsɔme kae míehiã gbesiagbe?
Vitamin B12 si hiã gbesiagbe la toa vovo le ƒe si woxɔ nu. Wodzidzea agbɔsɔsɔ sia le microgram (mcg) me.
| Ƒe ƒe hatsotso | Gbesiagbe nuɖuɖu si wokafu (mcg) . |
|---|---|
| Ɣleti 0-6 | 0.4 mcg |
| Ɣleti 7-12 | 0.5 mcg |
| Ƒe 1-3 sɔŋ | 0.9 mcg |
| Ƒe 4-8 sɔŋ | 1.2 mcg |
| Ƒe 9-13 xɔxɔ | 1.8 mcg ƒe kpekpeme |
| Ƒe 14+ kple ame tsitsiwo | 2.4 mcg |
| Vidada siwo fɔ fu | 2.6 mcg |
| Vidada siwo naa no wo viwo | 2.8 mcg |
Zi geɖe la, ne èno vitamin B12 fũ hã la, agbɔsɔsɔ si ŋutilãa hiã la ko eye wòɖea susɔea doa goe le aɖuɖɔ me, eyata magblẽ nu boo aɖeke o. Gake atike geɖe nono ɣeyiɣi didi ate ŋu ahe nugbegblẽ le ame ŋu abe taɖuame, ʋuʋudedi, aɖuɖɔtoe, kple abɔ kple afɔwo ƒe ʋuʋu ene vɛ . Azɔ hã, B12 kpeɖeŋutɔ ate ŋu awɔ dɔ kple atike aɖewo, abe metformin, si wozãna na suklidɔ ene. Eyata ele vevie ŋutɔ be nàdi atikewɔlawo ƒe aɖaŋuɖoɖo.
Gbedasi si Wotsɔ Yi Aƒeme
- Vitamin B12 nye nunyiame vevi aɖe na míaƒe lãmekawo, ŋusẽ wɔwɔ, kple ʋumenugbagbevi dzĩwo wɔwɔ.
- Dzesiwo abe ɖeɖiteameŋu atraɖii, gbɔdzɔgbɔdzɔ, kple ŋkuɖoɖonudzi ƒe dɔmawɔmawɔ nyuie ate ŋu anye B12 ƒe dɔmawɔmawɔ nyuie ƒe dzesiwo.
- Lãwo ƒe nuɖuɖu (lã, tɔmelã, notsi, azi) nye dzɔdzɔmenu nyuitɔ kekeake siwo me vitamin B12 le.
- Ne ènye vegan/wegetarian, èxɔ wu ƒe 50, alo nuɖuɖumeŋusẽ ƒe dɔlélewo le ŋuwò la, ke èle afɔku gã aɖe me be B12 ƒe anyimanɔmanɔ nadze dziwò.
- Hafi nàno vitamin B12 ƒe kpeɖeŋutɔ la, kpɔ egbɔ be yebia ɖɔkta be yeanya ne èhiãe ŋutɔŋutɔ kple agbɔsɔsɔme si sɔ.
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