Ua lohe mākou a pau i ka wikamina B12 ma kekahi wahi, ʻeā? Wahi a kekahi he lāʻau lapaʻau ʻē ia e hoʻoulu hou i ke kino a hoʻomaha i ka luhi. Wahi a kekahi he mea maikaʻi loa ka lawe ʻana i ka nui o ka B12. He aha maoli kēia wikamina B12? Pehea kona koʻikoʻi i ko kākou kino? E kamaʻilio kākou e pili ana i kēia me ka ʻole o nā pilikia, pololei, a maʻalahi hoʻi.
He aha maoli ka wikamina B12?
I ka ʻōlelo maʻalahi, he wikamina B ka wikamina B12 he mea nui ia no ko kākou kino. Hana ia i kekahi mau hana koʻikoʻi loa i loko o ko kākou kino.
- Ka hana ʻana i nā hunaola koko ʻulaʻula: He mea nui ka Vitamin B12 no ka hana ʻana i nā hunaola koko ʻulaʻula, ka mea e lawe i ka oxygen ma ke kino holoʻokoʻa. Me ka ʻole o kēia mau mea, hiki iā mākou ke luhi a palaualelo.
- Ka hana o ka ʻōnaehana aʻalolo: Kōkua nui ʻo B12 i ka mālama ʻana i ko mākou mau aʻalolo i ke olakino a me ka hana pono ʻana.
- Ka hana ʻana i ka ikehu: Kōkua pū kēia huaora i ka hoʻololi ʻana i ka meaʻai a mākou e ʻai ai i ikehu.
- Hoʻokumu ʻia ʻana o ka DNA: Hāʻawi pū ka B12 i ka hoʻokumu ʻia ʻana o nā molekala DNA i loaʻa ka ʻike genetic i loko o ko mākou kino.
ʻO ka mea nui, ʻoiai kona koʻikoʻi , ʻaʻole i hana ʻia ka wikamina B12 e ko mākou kino . ʻO ke ʻano kēia, pono mākou e loaʻa iā ia ma o ka meaʻai a me ka mea inu a i ʻole, inā i ʻōlelo ʻia e ke kauka, ma ke ʻano he mea hoʻohui.
E noʻonoʻo, ke lawe ʻoe i ka B12 mai ka meaʻai, hui pū ia me kahi protein kūikawā i loko o ko kākou ʻōpū. Ua kapa ʻia kēia ʻo 'intrinsic factor' . Ua like kēia intrinsic factor me kahi kaʻa kaʻa. ʻO kēia kaʻa ka mea e lawe i ka huaora B12 a lawe iā ia i kahi e pono ai ke komo i loko o nā ʻōpū. Inā ʻaʻole hana pono kēia 'kaʻa kaʻa' i loko o ke kino o ke kanaka, ʻaʻohe mea nui ka nui o ka B12 a lākou e ʻai ai, ʻaʻole lākou e komo.
ʻEhia ka nui o ka B12 e pono ai iā mākou i kēlā me kēia lā?
ʻOiai ka manaʻo o ka poʻe he nui, ʻaʻole pono mākou i ka nui o ka wikamina B12 i kēlā me kēia lā. Pono kahi pākeke olakino i kahi liʻiliʻi loa, ma kahi o 2.4 micrograms (mcg) i kēlā me kēia lā.
ʻO ka nūhou maikaʻi, hiki i ke kanaka e ʻai ana i ka meaʻai kaulike ke hoʻokō maʻalahi i kēia koi. Loaʻa ka wikamina B12 i nā meaʻai holoholona.
| ʻAno meaʻai | Nā Laʻana |
|---|---|
| ʻIʻo a me ka iʻa | Pipi, moa, iʻa e like me ka tuna, ka samona, a me ka mackerel. |
| Waiū a me nā meaʻai waiū | Waiū, yogurt, tīhi, waiū ʻili ʻole. |
| Nā hua manu | Hāʻawi ka hua manu i kahi hapa nui o ka pono o kēlā me kēia lā. |
| Nā Meaʻai Hoʻoikaika ʻia B12 | Ua hoʻohui ʻia ka huaora B12 i loko o kekahi mau cereal kakahiaka a me nā berena. |
Eia kekahi laʻana, ʻo 3 auneke (ma kahi o 85 grams) o ka tuna e hāʻawi iā ʻoe i ka B12 āu e pono ai no ka lā. ʻO ka ʻai ʻana i ʻelua hua manu e hāʻawi iā ʻoe ma kahi o ka hapalua o kāu koi i kēlā me kēia lā.
Ka nele o ka Vitamin B12: ʻO wai ka mea i ka pilikia?
He mea kākaʻikahi ka nele o ka Vitamin B12 i ka poʻe e ʻai ana i ka meaʻai olakino a kaulike, akā aia kekahi poʻe i ka pilikia nui aʻe.
- Nā kānaka ma luna o 65: I ko kākou ʻelemakule ʻana, emi iho ka nui o ka waikawa o ka ʻōpū. Hiki i kēia ke hana pono ʻole i ka enzyme 'intrinsic factor' a kākou i kamaʻilio ai. Hoʻemi kēia i ka omo ʻana o ka B12.
- ʻO ka poʻe Vegan a me ka poʻe Vegetarian: ʻOiai ʻo ka hapa nui o ka B12 i loaʻa i nā meaʻai holoholona, ʻo ka poʻe ʻai ʻole i kēia mau meaʻai e ʻoi aku ka nui o ka loaʻa ʻana o ka hemahema.
- ʻO ka poʻe me nā maʻi ʻōnaehana hoʻoheheʻe: ʻO ka poʻe me nā maʻi e like me ka maʻi a Crohn a me ka maʻi celiac , ua pilikia paha lākou i ka lawe ʻana o B12 mai nā ʻōpū.
- ʻO ka poʻe i hana ʻia i ke ʻoki ʻana ma ka ʻōpū a i ʻole nā naʻau: I nā ʻoki pohō kaumaha e like me ke ʻoki bypass gastric, ua wehe ʻia kekahi ʻāpana o ka ʻōpū, hiki ke hoʻopilikia i ka omo ʻana o B12.
- ʻO ka poʻe e lawe ana i kekahi mau lāʻau lapaʻau maʻi diabetes (Metformin) i ka wā lōʻihi.
Inā hāʻule ʻoe i kekahi o kēia mau ʻano, he mea nui loa e kamaʻilio me kāu kauka a e makaʻala i kāu mau pae huaora B12.
He aha nā hōʻailona o ka nele o ka B12?
Hiki i ka hemahema o ka B12 ke hana i nā ʻano hōʻailona like ʻole. Hōʻike mālie ʻia kēia mau hōʻailona.
| Hōʻailona | Wehewehena |
|---|---|
| Luhi, hana nui | Manaʻo mau i ka luhi, luhi wale nō. He hōʻailona maʻamau kēia. |
| Ka mae ʻana o nā lālā | He ʻano ʻūlū ma nā lima a me nā wāwae, a i ʻole he manaʻo o nā kui a me nā nila. Hoʻokumu ʻia kēia e ka hopena ma nā aʻalolo. |
| ʻIli keʻokeʻo | ʻO ka emi ʻana o nā hunaola koko ʻulaʻula (anemia) hiki ke hoʻolilo i ka ʻili i melemele a maeʻele paha. |
| ʻEha waha a me ka mumū o ke alelo | Hiki ke ʻulaʻula a pehu ke alelo, a hiki nō hoʻi ke ulu aʻe nā ʻeha ma nā kihi o ka waha. |
| Ka paʻakikī o ka hele wāwae a me ka nalowale o ke kaulike | Ma muli o nā hopena ma ka ʻōnaehana nerve, hiki iā ʻoe ke ʻike i ka kūpaʻa ʻole a me ka nalowale o ke kaulike i ka wā e hele ana. |
| Poho hoʻomanaʻo a me ka huikau | Hiki ke hana ʻia nā mea e like me ka poina ʻana i nā mea a me ka hiki ʻole ke noʻonoʻo pono. |
He mea nui: Hiki ke ʻike ʻia kēia mau hōʻailona i nā kūlana olakino ʻē aʻe, no laila inā ʻoe e ʻike nei i kahi mea e like me kēia, ʻoi aku ka maikaʻi o ke ʻike ʻana i ke kauka e hoʻoholo i ke kumu pololei, ma mua o ka hoʻāʻo ʻana e nānā ponoʻī.
He mea maikaʻi maoli anei ka lawe ʻana i nā pila/inikini B12?
ʻO kēia ka moʻolelo wahaheʻe nui loa i waena o nā kānaka he nui. Manaʻo ka poʻe he nui e hāʻawi ke lawe ʻana i nā pila B12 he nui a i ʻole ka loaʻa ʻana o kahi inikini B12 i ke kino i ka nui o ka ikehu a hoʻopau i ka luhi.
ʻO ka moʻolelo ʻoiaʻiʻo kēia:
Inā ʻaʻole ʻoe i ʻike ʻia he hemahema B12 e ke kauka ma hope o ka hoʻāʻo koko, ʻaʻole e pono iā ʻoe ka lawe ʻana i nā megadoses e like me kēia. Inā loaʻa i kahi kanaka olakino ka nui o ka B12 ma mua o ka mea e pono ai, e hoʻokuʻu ʻia ke keu i loko o ka mimi, ʻaʻole i mālama ʻia i loko o ke kino e hāʻawi i ka "ikaika keu."
Mai hoʻomaka e lawe i nā mea hoʻopihapiha huaora B12 me ka ʻole o ke kūkākūkā ʻana me ke kauka . ʻAʻole paha kou luhi a me kou ʻāʻī ʻana ma muli o ka nele o ka B12. Inā he kumu ʻē aʻe, ʻaʻole e ho'ōla ka lawe ʻana i nā pila B12. He mea nui e ʻimi i ke kumu maoli a mālama iā ia.
Leka Lawe-Home
- He meaʻai koʻikoʻi ka Vitamin B12 no kā mākou ʻōnaehana nerve a me ka hana ʻana o nā hunaola koko ʻulaʻula.
- Hiki i ka hapa nui o nā pākeke olakino ke loaʻa ka B12 a lākou e pono ai mai kahi papaʻai kaulike e komo pū ana me ka ʻiʻo, ka iʻa, nā hua manu, a me nā huahana waiū.
- ʻOi aku ke kiʻekiʻe o ka pilikia o ka nele o B12 i ka poʻe ʻelemakule, ka poʻe ʻai mea kanu, a me ka poʻe me kekahi mau maʻi.
- Me ka ʻole o kahi hemahema i hōʻoia ʻia e ke kauka, ʻaʻohe pono kūikawā i ka lawe ʻana i nā mea hoʻopihapiha B12 kiʻekiʻe.
- Inā loaʻa iā ʻoe nā hōʻailona o ka nele o B12 (e like me ka luhi nui, ka mae ʻana o nā lima a me nā wāwae), mai hoʻoholo ponoʻī, akā e ʻike pono i ke kauka a e loaʻa i ka ʻōlelo aʻoaʻo a me ka lāʻau lapaʻau kūpono.
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