Ke luhi mau nei ʻoe? Ke manaʻo nei ʻoe ʻaʻohe ou ikaika? ʻO kekahi kumu o kēia mau mea, ʻaʻole paha e loaʻa ana i kou kino ka lawa o ka wikamina B12. He mea nui ka wikamina B12 no ko kākou olakino, akā he meaʻai ia a kākou e poina ai i kekahi manawa. No laila, i kēia lā e kamaʻilio kākou e pili ana i kēia wikamina B12, kāna hana no ko kākou kino, he aha ka mea e hana inā nele, a pehea e loaʻa ai.
He aha maoli ka wikamina B12? No ke aha he mea nui ia iā kākou?
I ka ʻōlelo maʻalahi, he wikamina wai ka wikamina B12 e kōkua ana i nā hana koʻikoʻi he nui i loko o ko mākou kino. E noʻonoʻo i ko mākou kino e like me kahi hale hana nui. ʻAʻole hiki i kēia hale hana ke hana pono me ka ʻole o ka wikamina B12.
ʻO ka mea nui, he mea nui kēia no ko mākou kino no nā kumu penei:
- No ka hana ʻana i nā hunaola koko ʻulaʻula: Lawe kēia mau hunaola koko ʻulaʻula i ka oxygen ma o ko kākou kino. He mea nui ka wikamina B12 no kā lākou hana pono ʻana. Inā nele kēia, hiki ke hoʻopilikia ʻia ka hana ʻana o nā hunaola koko ʻulaʻula, e alakaʻi ana i nā maʻi e like me ka anemia.
- No ke olakino o ka ʻōnaehana nerve: He mea nui ka Vitamin B12 no ka hana pono ʻana o ka ʻōnaehana nerve, ka mea e lawe i nā leka mai ko kākou lolo a i ke koena o ke kino. Kōkua ia i ka mālama ʻana i ka uhi pale (myelin sheath) a puni nā aʻalolo.
- No ka hana ʻana o ka DNA: He mea nui ka Vitamin B12 i ka hana ʻana o ka ʻike genetic i loko o nā cell o ko mākou kino, ʻo ia hoʻi, ʻo DNA (Deoxyribonucleic Acid) .
ʻO ka mea nui loa, ʻaʻole hiki i ko kākou kino ke hana i ka wikamina B12 ma o lākou iho. Pono kākou e loaʻa mai ka meaʻai, a i ʻole mai nā mea hoʻohui inā pono. ʻOiai hiki i ko kākou akepaʻa ke mālama i ka wikamina B12 no kahi o 5 mau makahiki, inā ʻaʻole kākou e hoʻomau i ka ʻai ʻana mai ka meaʻai, hiki ke pau kēlā waihona a hiki ke loaʻa kahi hemahema.
ʻEhia ka nui o ka wikamina B12 e pono ai iā kākou i kēlā me kēia lā?
ʻOkoʻa kēia mai kēlā kanaka a kēia kanaka. ʻO ka nui āu e pono ai ma muli o nā mea e like me kou makahiki, nā ʻano ʻai, nā kūlana olakino, a me nā lāʻau lapaʻau āu e lawe ai. Eia nā nui i ʻōlelo ʻia i kēlā me kēia lā (ma nā micrograms - mcg):
| Pūʻulu makahiki | Ke koi o kēlā me kēia lā (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 | 2.4 mcg |
| Nā makuahine hāpai | 2.6 mcg |
| Nā makuahine hānai | 2.8 mcg |
He aha nā meaʻai e hiki ai iā ʻoe ke loaʻa ka huaora B12 mai?
Loaʻa ka Vitamin B12 ma nā meaʻai holoholona, e like me ka ʻiʻo, ka iʻa, ka moa, nā hua manu, a me nā huahana waiū (waiū, tīhi, yogurt).
ʻO ka poʻe e ʻai wale ana i nā meaʻai mea kanu a vegan paha e ʻoi aku ka nui o ka pilikia o ka nele i ka wikamina B12.
No ka mea, ʻaʻole i loaʻa maoli ka wikamina B12 i nā meaʻai mea kanu. Inā he mea ʻai ʻoe, hiki iā ʻoe ke hoʻokō i kēia koi ma ka ʻai ʻana i nā hua moa a me nā meaʻai waiū. Akā inā he vegan ʻoe, pono ʻoe e noʻonoʻo i nā meaʻai i hoʻohui ʻia ka wikamina B12 iā lākou (nā meaʻai i hoʻoikaika ʻia). No ka laʻana, aia kekahi mau cereals a me ka waiū soy i hoʻohui ʻia ka wikamina B12 iā lākou. Hiki iā ʻoe ke ʻike inā ua hoʻoikaika ʻia kahi meaʻai ma ka nānā ʻana i ka lepili Nutrition Facts.
Nā kumu a me nā kumu pilikia no ka nele o ka huaora B12
I ko kākou ʻelemakule ʻana, e emi iho paha ka hiki o ko kākou kino ke omo i ka wikamina B12 mai ka meaʻai. Eia kekahi, aia kekahi mau kumu ʻē aʻe e hiki ke kōkua i ka nele o ka B12.
- ʻO ke ʻoki ʻōpū: ʻO ke ʻoki pohō kaumaha a i ʻole ke ʻoki ʻana e wehe i kahi ʻāpana o ka ʻōpū e hiki ke hoʻopilikia i ka omo ʻana o ka B12.
- Nā maʻi o ka ʻōnaehana hoʻoheheʻe: ʻO ka gastritis atrophic , ka anemia pernicious (kahi hiki ʻole i ke kino ke hana i kahi protein kūikawā e kōkua i ke kino e omo i ka B12), a me nā maʻi e hoʻopilikia ai i ka ʻōpū liʻiliʻi, e like me ka maʻi Crohn a me ka maʻi Celiac .
- Ka inu nui ʻana i ka waiʻona: Hoʻopilikia ka waiʻona i ka omo ʻana o nā meaʻai.
- Kekahi mau lāʻau lapaʻau: Hiki i kekahi mau lāʻau lapaʻau ke hoʻopilikia i ka omo ʻana o ka huaora B12 ke hoʻohana ʻia no ka manawa lōʻihi. Nā Laʻana:
- ʻO kekahi mau lāʻau lapaʻau i hoʻohana ʻia no ka gastritis - ʻoiai ʻo Proton Pump Inhibitors (PPIs) .
- He lāʻau lapaʻau ka Metformin no ka maʻi diabetes.
- Nā maʻi o ka ʻōnaehana pale: Nā kūlana e like me ka maʻi Graves a i ʻole Lupus .
- ʻAi: E like me ka mea i ʻōlelo ʻia ma mua, ʻoi aku ke kiʻekiʻe o kēia pilikia no ka poʻe e hahai ana i ka ʻai vegan paʻa.
- He meaʻai koʻikoʻi ka Wikamina B12 no ke olakino o ko kākou mau hunaola koko ʻulaʻula, ka ʻōnaehana nerve, a me ka DNA.
- ʻAʻole hiki i ko mākou kino ke hana i ka huaora B12, no laila pono mākou e loaʻa iā ia mai nā meaʻai holoholona e like me ka ʻiʻo, ka iʻa, nā hua manu, a me nā huahana waiū.
- ʻO ka ʻelemakule, kekahi mau maʻi olakino, kekahi mau lāʻau lapaʻau, a me nā meaʻai vegan ikaika hiki ke kumu i ka hemahema o ka B12.
- Inā ʻike ʻoe i nā hōʻailona e like me ka luhi nui, ka mae ʻana o kou mau lālā, a i ʻole ka nalowale o ka hoʻomanaʻo, e hoʻolohe iā lākou.
- Inā manaʻo ʻoe he hemahema kou o ka B12, mai kuhi, e ʻike koke i kāu kauka no ka ʻōlelo aʻo.
Mea nui: Inā ʻoe e lawe ana i kēia lāʻau lapaʻau, mai hoʻōki i ka lawe ʻana me ka ʻole o ke kūkākūkā ʻana me kāu kauka. Inā manaʻo ʻoe he hemahema kou no ka B12, e haʻi i kāu kauka. E hana ʻo ia i nā hana e pono ai.
He aha nā hōʻailona o ka nele o ka B12?
Hiki ke ulu mālie nā hōʻailona o ka nele o B12, a i ʻole hiki ke hiki koke mai. ʻAʻole like kēia mau hōʻailona no kēlā me kēia kanaka. Hiki i ka papa ma lalo nei ke kōkua i ka wehewehe hou aku i kēia.
| ʻAno o ka hōʻailona | Nā hiʻohiʻona maʻamau i ʻike ʻia |
|---|---|
| Nā hiʻohiʻona maʻamau | Luhi nui, palaualelo, ʻili keʻokeʻo a melemele paha, paʻakikī ka hanu ʻana, poniuniu. |
| Nā ʻano e pili ana i ka ʻōnaehana nerve | ʻO ka mae a me ke ʻāʻī paha o nā lālā, ka paʻakikī o ka hele ʻana, ka nalowale o ke kaulike, ka hemahema o ka ʻike. |
| Nā ʻano noʻonoʻo | Poho ka hoʻomanaʻo, huikau, loli o ka naʻau, kaumaha. |
| Nā hiʻohiʻona ʻē aʻe | Ke alelo pehu, ʻulaʻula, a laumania ( glositis ), nā ʻeha waha, ka nalowale o ka makemake e ʻai, a me ka pohō kaumaha. |
Inā loaʻa iā ʻoe kēia mau hōʻailona, mai manaʻo ʻoe he hemahema ia no ka B12. Eia nō naʻe, ʻaʻole ia he manaʻo maikaʻi e hoʻowahāwahā iā lākou. ʻO ka mea maikaʻi loa e hana ai, ʻo ia ke ʻike i kāu kauka a kamaʻilio e pili ana i ia mea. Hiki iā ia ke nānā i kāu mau pae B12 me kahi hoʻāʻo koko maʻalahi a kuhikuhi i ka lāʻau kūpono inā pono. Hiki i ka lāʻau ke komo pū me nā pila a i ʻole nā inikini B12.
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