Ke luhi nei hoʻi ʻoe a me ka luhi i ka lā a pau? I kekahi manawa, ke manaʻo nei ʻoe e holo wikiwiki ana kou puʻuwai, ua mae kou mau lālā? A i ʻole ke loaʻa mau nei iā ʻoe nā ʻeha waha? Inā he mea maʻamau kekahi a ʻoi aku paha o kēia mau mea iā ʻoe, a laila ua nele paha kou kino i ka wikamina B12. ʻOiai ʻaʻole manaʻo ka poʻe he nui pēlā, he mea nui ka wikamina B12 no ka hana olakino o ko mākou kino. No laila, i kēia lā, e kamaʻilio kākou e pili ana i kēia wikamina B12, pehea kona koʻikoʻi no ko mākou kino, he aha ka mea e hana ʻia ke haʻahaʻa, a he aha ka mea hiki ke hana ʻia e pili ana i ia mea.
He aha maoli ka wikamina B12?
I ka ʻōlelo maʻalahi, he meaʻai koʻikoʻi ka wikamina B12 ʻaʻole hiki i ko kākou kino ke hana iā ia iho, akā he mea nui ia. ʻO ke ʻano kēia, pono kākou e loaʻa mai ka meaʻai a i ʻole, inā pono, nā mea hoʻohui. Loaʻa nui kēia wikamina i nā meaʻai holoholona, e like me ka ʻiʻo, ka iʻa, ka waiū, a me nā hua manu.
He wikamina wai ka wikamina B12. No laila, inā loaʻa iā ʻoe ma mua o ka mea e pono ai kou kino, e hoʻokuʻu ʻia ke keu i loko o kou mimi. Eia nō naʻe, hiki i kou akepaʻa ke mālama i kēia wikamina no kahi o ʻelima mau makahiki. Eia nō naʻe, inā ʻaʻole ʻoe e loaʻa i ka lawa o ka B12 mai kāu meaʻai, hiki iā ʻoe ke loaʻa kahi hemahema o ka wikamina B12 i ka hala ʻana o ka manawa. No ka mea, aia i loko o kēia wikamina ka mineral cobalt, i kekahi manawa ua kapa ʻia ʻo cobalamin. Hiki ke hoʻoholo maʻalahi ʻia kāu mau pae B12 me kahi hoʻāʻo koko.
He aha nā pōmaikaʻi o ka wikamina B12 no ko mākou kino?
He kuleana koʻikoʻi ko ka Vitamin B12 i ko kākou kino. E nānā kākou i kāna hana.
Ola kino o ke koko, ka iwi a me ka ʻōnaehana nerve
He mea nui ka Wikamina B12 no ka hana ʻana o ka DNA i loko o ko kākou kino a no ke kūkulu ʻana i nā hunaola koko ʻulaʻula. Lawe nā hunaola koko ʻulaʻula i ka oxygen ma ke kino holoʻokoʻa. Inā ʻaʻole lawa ka B12, ʻaʻole hana pono kēia mau hunaola koko ʻulaʻula a ua luku ʻia. Kāhea mākou i kēia maʻi he anemia . Eia kekahi, he mea nui loa ka B12 no ka ulu ʻana a me ke ola olakino o ko kākou ʻōnaehana nerve waena, ʻo ia hoʻi, ka lolo a me ke kaula iwi kuamoʻo.
Ua hōʻike kekahi mau noiʻi e hōʻemi ana nā huaora B, ʻoiai ʻo B12, i ka pilikia o ka osteoporosis a me nā haki ʻūhā. Eia nō naʻe, ʻaʻole i hōʻoia ʻia ma ka hopena e hiki i ka lawe ʻana i nā mea hoʻohui huaora B ke pale i kēia mau pilikia iwi.
ʻIke maikaʻi
ʻOiai he mea kakaikahi loa, hiki i ka hemahema o ka wikamina B12 ke hōʻino i ke aʻalolo optic, ka mea e lawe ana i ka ʻike maka mai ka maka a i ka lolo. Ua kapa ʻia kēia he optic neuropathy. Hiki i kēia ke alakaʻi i ka nalowale mālie o ka ʻike a me ka ulu ʻana o nā wahi makapō.
Ka maikaʻi o ka noʻonoʻo a me ka hoʻomanaʻo
ʻOiai ua hōʻike nā haʻawina i kahi pilina ma waena o ke kaumaha a me nā pae haʻahaʻa o B12, ʻaʻohe hōʻike i kēia manawa e hiki ai i ka lawe ʻana i nā pila B12 ke ho'ōla i ke kaumaha. Eia nō naʻe, ʻo ka hoʻāʻo ʻana i nā pae B12 i ka poʻe me nā pilikia olakino noʻonoʻo a me ka hoʻoponopono ʻana iā lākou inā haʻahaʻa lākou e kōkua paha i ka kaohi ʻana i nā hōʻailona.
Ua pili pū ʻia ka hemahema o ka Vitamin B12 i nā pilikia cognitive, hiki ke kōkua i nā kūlana e like me ka maʻi Alzheimer.
E noʻonoʻo, inā ʻoe e poina mau ana i nā mea a pilikia i ka noʻonoʻo ʻana, he manaʻo maikaʻi paha e ʻike i ke kauka a kamaʻilio e pili ana i kāu mau pae huaora B12.
Ola kino a me ke olakino o ka ʻili
Ua ʻike paha ʻoe i nā mea inu ikehu he nui i hoʻolaha ʻia he kiʻekiʻe i ka wikamina B12. ʻOiaʻiʻo, inā ʻoe e luhi ana ma muli o ka nele o ka B12 , ʻo ka hoʻihoʻi ʻana i kāu mau pae B12 i ka maʻamau e kōkua paha i ka hōʻemi ʻana i kou luhi a hāʻawi iā ʻoe i ka ikehu hou aʻe. Eia nō naʻe, inā ua maʻamau kāu mau pae B12, ʻo ka lawe ʻana i ka B12 keu ʻaʻole e hoʻonui i kou ikehu.
Hiki i ka hemahema o ka B12 ke hana i nā kiko ʻeleʻele ma ka ʻili (hyperpigmentation), nā ʻāpana keʻokeʻo (vitiligo), nā ʻeha waha, a me ka ʻākena. Hiki iā ia ke hana i ka nalowale o ka lauoho. Inā lilo kou mau kui i kala ʻeleʻele-hina a polū paha, he hōʻailona paha ia o ka hemahema o ka B12.
ʻEhia ka nui o ka wikamina B12 e pono ai iā kākou?
ʻOkoʻa ka nui o ka wikamina B12 āu e pono ai i kēlā me kēia lā ma muli o kou makahiki, nā ʻano meaʻai, a me nā kūlana olakino. Ua hōʻike ʻia nā ʻai i ʻōlelo ʻia i kēlā me kēia lā ma ka papa ma lalo nei.
| Pūʻulu makahiki | Ka pono o kēlā me kēia lā (micrograms - mcg) |
|---|---|
| Nā pēpē a hiki i ka 6 mahina | 0.4 mcg |
| Nā pēpē 7 - 12 mahina | 0.5 mcg |
| Nā keiki 1 - 3 makahiki | 0.9 mcg |
| Nā keiki 4 - 8 makahiki | 1.2 mcg |
| Nā keiki 9 - 13 makahiki | 1.8 mcg |
| Nā ʻōpio i piha i ka makahiki 14 - 18 | 2.4 mcg |
| Nā mākua (19+ makahiki) | 2.4 mcg |
| Nā makuahine hāpai | 2.6 mcg |
| Nā makuahine hānai | 2.8 mcg |
Nā ala e loaʻa ai ka B12
- ʻAi: Hiki iā ʻoe ke loaʻa ka B12 ma ke ʻano kūlohelohe mai nā huahana holoholona e like me ka ʻiʻo, ka iʻa, ka moa, ka waiū, ka tīhi, ka yogurt, a me nā hua manu.
- Nā Meaʻai i Hoʻoikaika ʻia: Aia kekahi mau cereals ʻaina kakahiaka, berena, a me nā waiū mea kanu i hoʻohui ʻia i ka wikamina B12. Inā he vegan/mea kanu ʻoe , ʻoi aku ka nui o kou pilikia o ka loaʻa ʻana o ka hemahema o ka B12. No laila, he mea nui e kamaʻilio me kāu kauka e pili ana i ka lawe ʻana i kēia mau meaʻai i hoʻoikaika ʻia a i ʻole kahi mea hoʻohui B12.
- Nā Mea Hoʻohui B12: Inā ʻaʻole koʻikoʻi ka hemahema, hiki i kāu kauka ke kuhikuhi i nā papa B12. Loaʻa kēia ma ke ʻano o nā papa sublingual, nā papa e ale, a i ʻole ka pīpī ihu.
- Nā Inikini B12: Inā koʻikoʻi ka hemahema, a inā pilikia ke kino i ka omo ʻana i ka B12 (e.g., Pernicious Anemia), hiki i kāu kauka ke kuhikuhi i nā inikini B12. Pono paha ʻoe e loaʻa i kēia mau inikini i kēlā me kēia ʻelua a ʻekolu mahina no ke koena o kou ola.
ʻO ka nele o ka Vitamin B12 a me kona hopena
Ma muli o ka mālama ʻana o ko mākou kino i ka B12, hiki ke hala nā makahiki ma mua o ka ʻike ʻia ʻana o nā hōʻailona o ka hemahema. Inā manaʻo ʻoe he hemahema kou, e ʻike koke i ke kauka a e hana i kahi hoʻāʻo koko.
| Nā hōʻailona mua o ka hemahema | Nā kūlana koʻikoʻi e hiki ke kū mai inā ʻaʻole mālama ʻia |
|---|---|
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Pehea e mālama ʻia ai ka hemahema o ka B12?
ʻO ka lāʻau lapaʻau e pili ana i ke kumu o ka hemahema.
- Ma muli o nā ʻano ʻai: Hiki iā ʻoe ke hoʻohui i ka ʻiʻo, iʻa, a me nā huahana waiū i kāu papaʻai. ʻO ka poʻe e ʻai wale ana i nā meaʻai mea kanu e lawe i nā mea hoʻohui B12 a i ʻole nā meaʻai i hoʻoikaika ʻia.
- Ma muli o ka pilikia omo ʻana: ʻO kekahi mau maʻi autoimmune, e like me Pernicious Anemia, e pale i ke kino mai ka hana ʻana i ka protein i kapa ʻia ʻo Intrinsic Factor e pono ai ke omo i ka B12. No kēia poʻe, ʻaʻole pono nā pila B12 a pono e hoʻokomo ʻia.
- Kekahi mau lāʻau lapaʻau: Hiki i kekahi mau lāʻau lapaʻau no ka gastritis (e.g., Omeprazole, Esomeprazole) a me kekahi mau lāʻau lapaʻau no ka maʻi diabetes ke hōʻemi i ka omo ʻana o ka B12. Inā ʻoe e lawe ana i kekahi o kēia mau lāʻau lapaʻau, e kamaʻilio me kāu kauka e pili ana i ia mea. Hiki iā ia ke paipai i kahi mea hoʻohui B12 a i ʻole nā lāʻau lapaʻau ʻē aʻe.
ʻO ka mea nui loa, inā hōʻino ka hemahema o ka B12 i nā aʻalolo, hiki ke mau loa ka pōʻino. No laila, he mea nui loa e ʻimi i ke kōkua lapaʻau i ka wā e ʻike ʻia ai nā hōʻailona.
Leka Lawe-Home
- He meaʻai koʻikoʻi ka Vitamin B12 no kā mākou ʻōnaehana nerve, nā hunaola koko, a me ka hana ʻana o ka DNA.
- Loaʻa kēia ma ke ʻano kūlohelohe i nā meaʻai holoholona e like me ka ʻiʻo, ka iʻa, ka waiū, a me nā hua manu.
- ʻO nā hōʻailona o ka hemahema e komo pū ana me ka luhi nui, ka mae ʻole, nā ʻeha waha, ka maeʻele, a me nā pilikia hoʻomanaʻo.
- E makaʻala loa e pili ana i ka vitamina B12 inā he meaʻai ʻole ʻoe, he makuahine hāpai, a i ʻole he pilikia ʻōpū kou.
- Inā manaʻo ʻoe he hemahema B12 kou a ma mua paha o ka hoʻomaka ʻana i kekahi mau mea hoʻopihapiha, e nīnau mau i kāu kauka.
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