Nusiwo wòle be nànya tso Vitamin B12 ƒe Agbɔsɔsɔme Ŋu!

Ðe nèsena le ɖokuiwò me ɣesiaɣi be ɖeɖi te ye ŋu eye yeƒe lãme gbɔdzɔa? Ðewohĩ nuɖuɖu megadzroa wò o, alo nèsena le ɖokuiwò me be yeƒe ŋkuɖoɖonudzi le gbegblẽm ɖe edzi. Menye nusiwo dzɔna le vome koe esiawo nye o, ɖewohĩ vitamin B12 hã mesɔ gbɔ na wò o. Egbea, mina míaƒo nu tso nusi vitamin B12 ƒe anyimanɔmanɔ nye, nusita wòle vevie na mí, kple alesi míaƒo asa nɛ ŋu.

Nukae nye Vitamin B12? Nukatae wòle vevie na mí nenema gbegbe ɖo?

Kpuie ko la, Vitamin B12 nye nunyiame vevi aɖe na míaƒe ŋutilã. Vitamin sia wɔa dɔ abe dɔwɔla sue aɖe ene le míaƒe ŋutilã me. Nu vevitɔe nye be ekpena ɖe mía ŋu míewɔa ʋumenugbagbevi dzĩwo le míaƒe ŋutilã me. Ènyaa, ʋumenugbagbevi dzĩwoe tsɔa ɔksidzin yia ŋutilã bliboa me. Azɔ hã, vitamin B12 sia hiã hafi woate ŋu awɔ DNA le míaƒe ŋutilã me. DNA ye nye domenyiŋusẽfianu ŋuti nyatakaka si le míaƒe lãmenugbagbeviwo me. Bu eŋu kpɔ, lãmenugbagbevi ɖesiaɖe si le míaƒe ŋutilã me ƒe ɖoɖo le DNA sia me. Eyata ele be nàse alesi gbegbe esia le vevie la gɔmea?

Míaƒe ŋutilã mate ŋu awɔ vitamin B12 le eɖokui si o. Eyata ehiã be míakpɔe tso nuɖuɖu siwo míeɖuna me. Vitamin B12 sɔ gbɔ ɖe lãwo ƒe nuɖuɖuwo , abe lã, tɔmelã, notsi, kple azi ene me koŋ. Ɣeaɖewoɣi la, vitamin B12 hã nɔa nuɖuɖuwo abe abolo , ŋdi me nukuwo, kple amɔwɔʋãnu si me nunyiame le hã me. Woyɔa esiawo be ‘nuɖuɖu siwo ŋu ŋusẽ le’.

Ame tsitsi mamã dedie hiã vitamin B12 si ade microgram 2.4 (mcg) gbesiagbe. Gake vidada siwo fɔ fu kple esiwo le no nam viwo hiã nu geɖe wu vie. Agbɔsɔsɔ si vidzĩwo kple ɖeviwo hiã la toa vovo le woƒe ƒexɔxɔ nu.

Aleke míaƒe ŋutilã xɔa Vitamin B12?

Míaƒe ŋutilã mate ŋu axɔ vitamin B12 si míekpɔna tso nuɖuɖu me ko o. Dɔwɔwɔ sue aɖe li na ema. Afɔɖeɖe vevi eve li woawɔ le esia me:

1. Gbãtɔ: Hydrochloric acid si le míaƒe dɔgbo me gblẽa vitamin B12 si le nuɖuɖu siwo míeɖuna me.

2. Afɔɖeɖe evelia: Emegbe vitamin B12 sia si woɖe ɖe vovo la ƒoa ƒu kple protein tɔxɛ aɖe si wowɔ le mía ŋutɔwo ƒe dɔgbo me. Woyɔa esia be ‘nu ŋutɔŋutɔ’ .

Ne wotsɔ ‘nu vevi sia’ kpe ɖe eŋu vɔ megbe hafi míaƒe nuɖuɖumeŋusẽ te ŋu xɔa vitamin B12 nyuie. Èse egɔmea? Ne afɔɖeɖe eve siawo dometɔ aɖe meva yi nyuie o la, vitamin B12 agbɔsɔsɔme ka kee míeɖaɖu o, míaƒe ŋutilã mate ŋu axɔe o.

Nukae nye ʋusɔgbɔdɔ si vitamin B12 ƒe anyimanɔmanɔ hena vɛ?

Ðewohĩ èse nya ‘ʋusɔgbɔdɔ’ kpɔ. Vitamin B12 ƒe anyimanɔmanɔ hã ate ŋu atso ʋusɔgbɔdɔ sia gbɔ. Woyɔe be ʋusɔgbɔdɔ si me vitamin B12 mele o .

Elabena abe alesi megblɔe va yi ene la, vitamin B12 le vevie ŋutɔ na ʋumenugbagbevi dzĩ siwo le lãmesẽ me wɔwɔ. Eyata ne vitamin B12 mesɔ gbɔ le ŋutilãa me o la, mate ŋu awɔ ʋumenugbagbevi dzĩwo nyuie o. Ɣemaɣie ʋusɔgbɔdɔ sia dzɔna. Gake ele vevie hã be míaɖo ŋku edzi be vitamin B12 ate ŋu agbɔdzɔ ame aɖewo evɔ ʋu maganɔ wo ŋu o.

Amekae ate ŋu axɔ Vitamin B12 ƒe Dɔmawɔmawɔ nyuie wu? Aleke gbegbe wòbɔe?

Le nyateƒe me la, ame sia ame si xɔ ƒe ɖesiaɖe ate ŋu axɔ vitamin B12 ƒe anyimanɔmanɔ. Gake nɔnɔmea bɔ vie le amesiwo xɔ wu ƒe 60 dome , ne wotsɔe sɔ kple ƒexɔxɔ ƒe hatsotso bubuwo.

Le akɔntabubu nu la, zi geɖe la, wobua ameawo ƒe 1.5% va ɖo 15% be vitamin B12 mele wo si o. Alesi wòbɔe le ƒexɔxɔ nu le ale:

• Ne mede ɖeke o la, ame 3% ya teti siwo xɔ tso ƒe 20 va ɖo ƒe 39.
• Ne mede ɖeke o la, ame 4% ya teti siwo xɔ tso ƒe 40 va ɖo ƒe 59.
• Ne mede ɖeke o la, ame siwo xɔ ƒe 60 kple edzivɔ ƒe 6%.

Eyata, ɖewohĩ èse egɔme be esia menye nusi womese kpɔ o.

Nukae hea vitamin B12 ƒe anyimanɔmanɔ sia vɛ?

Susu vevi eve tae vitamin B12 ƒe anyimanɔmanɔ ate ŋu adzɔ ɖo. Ðekae nye be mèkpɔa vitamin B12 si sɔ gbɔ tso nuɖuɖu siwo nèɖuna me o. Bubue nye be ne èɖu nuɖuɖu siwo me vitamin B12 le gɔ̃ hã la, wò ŋutilã mate ŋu axɔe nyuie o . Susu vovovowo tae nɔnɔme siawo ate ŋu adzɔ ɖo. Mina míalé ŋku ɖe nusiwo wonye ŋu:

• Vitamin B12 ƒe anyimanɔmanɔ le nuɖuɖu me: Esia ate ŋu adzɔ le amesiwo meɖua nuɖuɖu siwo me vitamin B12 le le dzɔdzɔme nu o (abe lã, tɔmelã, kple nyinotsibabla ene), alo amesiwo meɖua nuɖuɖu siwo me vitamin B12 sɔ gbɔ ɖo o la dzi. Esia le vevie ŋutɔ na amesiwo nye vegan alo vegetarian keŋkeŋ .
• Dɔgbo ƒe dɔléle: Dɔgbo ƒe dɔléle nye dɔgbo ƒe akpa siwo le dɔgboa me ƒe dɔdzẽ. Esia nye nusi gbɔ vitamin B12 ƒe anyimanɔmanɔ tsona zi geɖe. Esia le alea elabena, ne dɔgbo ƒe dɔléle le ŋuwò la, hydrochloric acid ƒe wɔwɔme le dɔgboa me ate ŋu aɖe akpɔtɔ. Abe alesi megblɔe va yi ene la, acid sia le vevie ŋutɔ na vitamin B12 ƒe xɔxlɔ̃.
• Ʋusɔgbɔdɔ si gblẽa nu le ame ŋu: Esia nye nɔnɔme si mebɔ o. Ame siwo ŋu dɔléle sia le mete ŋu wɔa protein si woyɔna be intrinsic factor o. Nu vevi sia le vevie ŋutɔ be ŋutilãa nate ŋu axɔ vitamin B12. Eyata ne esia bu la, vitamin B12 ƒe anyimanɔmanɔ dzɔna.
• Nuɖuɖumeŋusẽ ƒe dɔlélewo: Dɔléle siwo gblẽa nu le nuɖuɖumeŋusẽ ŋu, abe Crohn ƒe dɔléle kple Celiac dɔléle ene, ate ŋu ana ŋutilãa nagaxɔ vitamin B12 nyuie o.
• Amekoko: Vitamin B12 xɔxɔ ate ŋu asesẽ na amesiwo wowɔ dɔ na le dɔgbo me, abe dɔgbo ƒe dɔwɔwɔ na wo be woaɖe woƒe lolo dzi akpɔtɔ ene.
• Ahanono ƒe kuxi: Nɔnɔme sia ate ŋu agblẽ nu le wò nuɖuɖumeŋusẽ ŋu eye wòana vitamin B12 nagbɔdzɔ.
• Transcobalamin II ƒe anyimanɔmanɔ: Esia hã nye dɔléle si mebɔ kura o, si tso domenyiŋusẽfianu gbɔ. Edzɔna ne wometsɔ vitamin B12 (si woyɔna hã be cobalamin) yi ŋutilãa me nyuie o.

Nukae nye Vitamin B12 ƒe Dɔmawɔmawɔ nyuie ƒe dzesiwo?

Vitamin B12 ƒe anyimanɔmanɔ ate ŋu ahe ŋutilã, ahɔhɔ̃mekawo, kple susu me dzesiwo vɛ . Dzesi siawo ate ŋu adze vivivi eye woate ŋu adzi ɖe edzi le ɣeyiɣi aɖe megbe. Vitamin B12 ate ŋu asɔ gbɔ ɖe ame aɖewo me gake womeɖea dzesi aɖeke fiana o. Azɔ hã, ahɔhɔ̃mekawo ƒe dɔléle ƒe dzesiwo alo nusiwo gblẽ ate ŋu adzɔ ne ʋusɔgbɔdɔ (ʋumenugbagbevi dzĩwo ƒe anyimanɔmanɔ) manɔmee gɔ̃ hã.

Na míakpɔ nusiwo nye dzesi siawo siwo bɔ ɖa:

Ŋutilã ƒe nɔnɔme siwo bɔ:

• Sese le eɖokui me be ɖeɖi te ye ŋu ŋutɔ eye yegbɔdzɔ ɣesiaɣi.
• Nɔnɔmewo abe ʋuʋudedi, ʋuʋudedi, alo aɖuɖɔtoe ene.
• Nuɖuɖudzroame ƒe vɔvɔ.
• Kpekpeme dzi ɖeɖe kpɔtɔ.
• Abi siwo le nu me alo aɖe me.
• Ŋutilã ƒe ɣie.

Ahɔhɔ̃mekawo ƒe dzesiwo:

• Afɔ kple afɔwo ƒe ʋuʋu alo ʋuʋudedi .
• Nukpɔkpɔ ƒe kuxiwo.
• Nuwo ŋɔŋlɔ be alo susu ƒe susu ɖa le ame ŋu bɔbɔe .
• Azɔlizɔzɔ alo nuƒoƒo sesẽ abe tsã ene.

Susuŋutinunya me dzesiwo:

• Seselelãmewo abe blanuiléle ene .
• Dzikudodo kabakaba, dzikudodo.
• Tɔtrɔ le wò seselelãmewo kple nuwɔna me.

Ne dzesi siawo dometɔ ɖeka alo esi wu nenema le ŋuwò la, mègasusu be vitamin B12 ƒe anyimanɔmanɔ gbɔe wòtso o. Ke hã, anyo wu be nàyi ɖɔkta gbɔ aɖaɖo aɖaŋu na wò.

Aleke woawɔ ade dzesi Vitamin B12 ƒe anyimanɔmanɔ?

Vitamin B12 ƒe anyimanɔmanɔ ate ŋu asesẽ ɣeaɖewoɣi be woakpɔ dɔlélea, elabena menye ɣesiaɣie wòhea dzesiwo vɛ o, alo dzesiawo ate ŋu asɔ kple nunyiame ƒe veve bubuwo tɔ. Eyata zi geɖe la, ɖɔktawo kafua ʋudodokpɔ na amesiwo le afɔku gã me be woaxɔ dɔmawɔmawɔ nyuie sia.

Dodokpɔ vevi siwo woawɔ atsɔ anya vitamin B12 ƒe anyimanɔmanɔ nyuie enye ʋu ƒe xexlẽme blibo (CBC) kple vitamin B12 ƒe ʋudodokpɔ ƒe agbɔsɔsɔ.Ne vitamin B12 ƒe agbɔsɔsɔ si le ame ƒe ʋu me mede unit 150 le mililita ɖeka me o la, wokpɔa vitamin B12 ƒe agbɔsɔsɔ si mede ame dzi o.

Aleke wowɔa nu ɖe ​​esia ŋui?

Nya nyuiae nye be woate ŋu ada vitamin B12 ƒe anyimanɔmanɔ. Wotsɔa vitamin B12 ŋutɔ daa dɔ nɛ. Zi geɖe la, wozãa vitamin B12 si wowɔ si woyɔna be cyanocobalamin . Le nusi gbɔ wò vevesesea tso nu la, ahiã be nàno atike vaseɖe esime wò vitamin B12 ƒe agbɔsɔsɔ atrɔ ava nɔ abe alesi wòle ene ko, alo ahiã be nàno vitamin B12 le wò agbemeŋkekewo katã me.

Mɔ vovovowo li siwo dzi woato ada vitamin B12 ƒe anyimanɔmanɔ:

• Vitamin B12 ƒe atike si woano.
• Vitamin B12 dodo ɖe lãmekawo me.
• Vitamin B12 ƒe no me atike aɖe.
• Vitamin B12 ƒe atike si wotsɔna ƒua gbe ɖe no me.

Ðɔktaa atso nya me le atikewɔwɔmɔnu si nyo na wò ŋu.

Amekawoe le afɔku gã me be Vitamin B12 ƒe anyimanɔmanɔ nadze wo dzi?

Ame aɖewo ate ŋu axɔ vitamin B12 ƒe anyimanɔmanɔ. Mina míalé ŋku ɖe nusiwo nye afɔku siawo ŋu:

• Esi míexɔ wu ƒe 75: Ne míele tsitsim la, ŋutete si le míaƒe ŋutilã ŋu be wòaxɔ vitamin B12 dzi ɖena kpɔtɔna, eyata amesiwo xɔ wu ƒe 75 le afɔku gã aɖe me be woaxɔ vitamin B12.
• Nuɖuɖumeŋusẽ ƒe dɔléle ƒe amesinɔnɔ: Esesẽna na amesiwo ŋu nuɖuɖumeŋusẽ ƒe dɔlélewo abe Celiac dɔléle alo Crohn ƒe dɔléle ene le be woaxɔ vitamin B12.
• Vegan alo amagbewo ƒe nuɖuɖu bliboe dzi wɔwɔ: Abe alesi megblɔe va yi ene la, vitamin B12 le lãwo ƒe nuɖuɖu me le dzɔdzɔme nu. Eyata ne amesiwo zɔna ɖe nuɖuɖu sia ƒomevi dzi meɖua nuɖuɖu siwo me vitamin B12 sɔ gbɔ ɖo o la, woate ŋu axɔ dɔléle sia ƒe gbɔdzɔgbɔdzɔ.
• Atike aɖewo nono: Atike aɖewo ate ŋu ana vitamin B12 naɖiɖi le ŋutilã me. Le kpɔɖeŋu me:
• Metformin na suklidɔ.
• Wozãa Proton Pump Inhibitors (PPIs) tsɔ daa dɔgbo ƒe dɔléle kple dɔgbo ƒe ʋuʋu ƒe dɔléle (GERD) kple dɔgbo ƒe abi.
• Histamine H2 blockers, siwo ɖea dɔgbo me acid dzi kpɔtɔna.
• Vidzidzinutsitike siwo woano .
• Sjögren ƒe dɔlélea ƒe amesinɔnɔ: Amesiwo ŋu dɔléle sia le ate ŋu axɔ vitamin B12 ƒe anyimanɔmanɔ abe zi gbɔ zi ade ene.
• Ahanono fũu akpa: Ahanono atraɖii ate ŋu agblẽ nu le nuɖuɖumeŋusẽ ŋu eye wòana vitamin B12 nagbɔdzɔ.

Aleke woawɔ aƒo asa na Vitamin B12 ƒe anyimanɔmanɔ?

Ame geɖe ate ŋu axe mɔ ɖe vitamin B12 ƒe anyimanɔmanɔ nu ne wotsɔ nuɖuɖu siwo me vitamin B12 le si sɔ kpe ɖe woƒe nuɖuɖu ŋu.

Mɔ siwo dzi nàto axɔ vitamin B12 enye:

• Lãwo ƒe nuɖuɖu: Vitamin B12 sɔ gbɔ ɖe lã dzĩ, tɔmelã, koklolã, azi, notsi, kple nyinotsibabla bubuwo me.
• Nuɖuɖu siwo ŋu wodo ŋusẽe: Esiawo nye nuɖuɖu siwo me vitamin B12 mele le dzɔdzɔme nu o, gake wotsɔ vitamin B12 kpe ɖe wo ŋu. Kpɔɖeŋu aɖewoe nye ŋdi me nuku aɖewo, amɔwɔʋãnu si me nunyiame le, numiemiewo ƒe notsi aɖewo, kple abolo aɖewo. Ne èle nuɖuɖu ƒlem la, lé ŋku ɖe nunyiame ŋuti nyatakaka siwo woŋlɔ ɖe edzi ŋu be nàkpɔe ɖa be wotsɔ vitamin B12 kpe ɖe eŋu hã.
• Nuɖuɖu kpeɖeŋutɔ: Vitamin B12 le vitamin geɖe geɖe me. Atike aɖewo hã li siwo me vitamin B12 koe le. Bia wò ɖɔkta alo atikewɔla be wòatia atike si sɔ na wò.

Nu bubu siwo ate ŋu akpe ɖe ŋuwò nàxe mɔ ɖe vitamin B12 ƒe anyimanɔmanɔ nu dometɔ aɖewoe nye:

• Ðe ahanono dzi kpɔtɔ alo nàdzudzɔ: Ahanono edziedzi ate ŋu agblẽ nu le wò nuɖuɖumeŋusẽ ŋu eye wòana vitamin B12 xɔxɔ nasesẽ.
• Wò nuɖuɖumeŋusẽ dzi kpɔkpɔ nyuie ne nɔnɔme aɖe abe Crohn ƒe dɔléle alo Celiac dɔléle ene le ŋuwò: Ne dɔléle aɖe abe Crohn ƒe dɔléle alo Celiac dɔléle ene le ŋuwò la, wɔ ɖe wò ɖɔkta ƒe mɔfiamewo dzi nyuie be nànɔ lãmesẽ me.

Nukae nye nyagblɔɖi na amesi ŋu Vitamin B12 mele o? (Nyagblɔɖi) .

Amesi si vitamin B12 mele o ƒe agbetsitsi nɔ te ɖe alesi woakpɔe adze sii kaba ahadae dzi . Ne wokpɔ gbɔdzɔgbɔdzɔa dze sii kaba la, dzesi geɖe ate ŋu anyo ɖe edzi ne wowɔ atike nɛ. Le nusi gbɔ wò dɔmawɔmawɔ nyuie tso nu la, ahiã be nàno atike hena ɣeyiɣi kpui aɖe, alo ahiã be nàno atike le wò agbemeŋkekewo katã me.

Gake ne womekpɔ vitamin B12 ƒe anyimanɔmanɔ gbɔ o la, ate ŋu ahe nugbegblẽ le ame ŋu ɣeyiɣi didi si agblẽ nu le lãmekawo kple ahɔhɔ̃ ŋu . Vitamin B12 ƒe anyimanɔmanɔ ƒe nugbegblẽ le ame ŋu siwo nu sẽ wu dometɔ aɖewoe nye:

• Lãmetsiŋusẽ ƒe gbɔdzɔgbɔdzɔ le abɔ kple afɔwo me (Peripheral neuropathy).
• Aklã ƒe dɔmawɔmawɔ nyuie.
• Lãmetsiwo ƒe lãmetutudɔ.
• Dɔgbo kple aɖuɖɔ dzi ɖuɖu ƒe ŋutetemanɔamesi (Aɖuɖɔtoe ƒe dɔmawɔmawɔ nyuie kple/alo aɖuɖɔtoe me tsinyenye).
• Tsitretsitsi ƒe dɔmawɔmawɔ nyuie.
• Teteɖeanyi.
• Paranoia kple susuhenuwo.
• Ŋkuɖodzinu ƒe dɔmawɔmawɔ nyuie.

Esia tae wòle vevie be nàdi atikewɔlawo ƒe aɖaŋuɖoɖo enumake ne dzesi siawo le ŋuwò.

Ɣekaɣie wòle be nàkpɔ ɖɔkta?

Ne vitamin B12 ƒe anyimanɔmanɔ ƒe dzesiwo le ŋuwò, alo ne èle afɔku me be yeaxɔ vitamin B12 ƒe anyimanɔmanɔ sia la, yi ɖɔkta gbɔ enumake eye nàbia nenye be ehiã be woado ʋu kpɔ be woatsɔ akpɔ wò vitamin B12 ƒe agbɔsɔsɔ hã. Ne wokpɔ vitamin B12 ƒe vevesese le ŋuwò xoxo eye nèle atike wɔm na wò la, mègaŋlɔ be be yeana wò ɖɔkta nanya ne dzesi yeye aɖewo siwo ɖea fu na wò la dze ŋuwò o.

Vitamin B12 nye vitamin vevi aɖe na míaƒe lãmesẽ. Ame akpa gãtɔ ate ŋu akpɔe wòasu tso woƒe nuɖuɖu me eye woaƒo asa na eƒe gbɔdzɔgbɔdzɔ. Ne afɔku aɖewo le ŋuwò alo dzesiwo dze le ŋuwò la, nunya anɔ eme be nàyi ɖɔkta gbɔ kaba ale si nàte ŋui be woado wò ʋu ƒe agbɔsɔsɔ kpɔ.

Eyata gbedasi kae wòle be míaɖo ŋkui tso ŋutinya sia me?

Enyo, eyata nu aɖewo siwo dzi wòle be nàɖo ŋkui tso nusiwo ŋu míeƒo nu tsoe me lae nye esi:

• Vitamin B12 nye nunyiame vevi aɖe na míaƒe ŋutilã. Ele vevie na ʋumenugbagbevi dzĩwo wɔwɔ, DNA, kple lãmekawo ƒe dɔwɔwɔ nyuie.
• Míaƒe ŋutilã mate ŋu awɔe le eɖokui si o. Ele be míakpɔe tso nuɖuɖu me. Lã, tɔmelã, notsi, kple azi bɔ ɖe eme. Ele be amagbeɖulawo nano nuɖuɖu alo kpeɖeŋutɔ siwo me vitamin B12 le.
• Vitamin B12 ƒe anyimanɔmanɔ ate ŋu ahe dzesi vovovowo abe ɖeɖiteameŋu, nuɖuɖu ƒe dzodzro, ŋkuɖoɖonudzi, abɔwo kple afɔwo ƒe ʋuʋu, kple ɣeaɖewoɣi ʋusɔgbɔdɔ ene vɛ .
• Woate ŋu ada gbɔdzɔgbɔdzɔ sia ne wokpɔe hedae kaba. Ne ehe ɖe megbe la, ate ŋu agblẽ nu le lãmekawo ŋu.
• Ne dzesi siawo le ŋuwò, alo ne afɔku aɖewo le ŋuwò (vevietɔ ne ètsi, ne èɖua amagbe, alo nèle atike aɖewo zãm) la, ele be nàyi ɖɔkta gbɔ godoo be wòaɖo aɖaŋu na wò. Woate ŋu ade dzesi esia bɔbɔe ne wodo ʋu kpɔ.

Eyata, lé be na wò lãmesẽ. Ƒo nuɖuɖu si da sɔ. Ne èse le ɖokuiwò me be nane gblẽ la, mègahe ɖe megbe gbeɖe be yeaƒo nu tso eŋu na ɖɔkta o. Lãmesẽ nyui na wò!

` Vitamin B12, Vitamin B12 ƒe anyimanɔmanɔ, Ʋusɔgbɔdɔ, Dzesiwo, Atikewɔwɔ, Nusiwo gbɔ wòtso, Mɔxexe ɖe enu, Nuɖuɖu, Lãmesẽ