Ke luhi nei hoʻi ʻoe a make i nā manawa a pau? Luhi paha ʻoe ma hope o ka hana ʻana i kahi mea liʻiliʻi? Manaʻo paha ʻoe i kekahi manawa ua nele iki kou hoʻomanaʻo a poina nui ʻoe? ʻOiai he nui nā kumu no kēia, i kēia lā ke kamaʻilio nei mākou e pili ana i kahi meaʻai a mākou e kamaʻilio nui ʻole ai, akā he mea nui ia no ko mākou kino. ʻO ia ka huaora B12. ʻO ka hemahema o kēia, ʻo ia hoʻi, ʻaʻole i loaʻa ka nui o ka huaora B12 i ke kino, hiki ke hoʻopilikia i nā mea he nui ma mua o kou manaʻo. No laila i kēia lā e kamaʻilio mākou e pili ana i kēia me ka kikoʻī, me ka maʻalahi loa.
He aha maoli ka wikamina B12?
I ka ʻōlelo maʻalahi, ʻo ka huaora B12, a i ʻole cobalamin e like me ka kapa ʻana o nā kauka, he meaʻai koʻikoʻi ia no ka hana ʻana o kā mākou ʻōnaehana nerve, ʻo ia hoʻi, nā aʻalolo. ʻAʻole hiki i ko mākou kino ke hana iā ia iho. No laila, pono mākou e loaʻa mai ka meaʻai a i ʻole, inā pono, nā mea hoʻohui.
E nānā kākou i kekahi o nā mea nui a ka huaora B12 e hana ai no ko mākou kino:
- Ka hana ʻana o ka DNA: Kōkua kēia i ka hana ʻana i ka DNA, nona ka ʻike genetic i loaʻa i kēlā me kēia cell i loko o ko mākou kino.
- Ka hānai ʻana i ka lolo a me ka ʻōnaehana nerve: He mea nui kēia no ka hana olakino o ko mākou lolo a me ka ʻōnaehana nerve ma ke kino holoʻokoʻa.
- Ka hana ʻana i ka ikehu: Kōkua ia i ka hoʻololi ʻana i ka meaʻai a mākou e ʻai ai i ikehu (metabolism). Hāʻawi kēia kaʻina hana iā ʻoe i ka ikehu e noho ikaika ai i ka lā a pau.
- Ka hana ʻana o nā hunaola koko ʻulaʻula: He mea nui ka Vitamin B12 no ka hana olakino o nā hunaola koko ʻulaʻula, kahi e lawe ai i ka oxygen ma ke kino holoʻokoʻa.
E noʻonoʻo, ke ʻai kākou i kahi meaʻai i loaʻa ka wikamina B12 (no ka laʻana, kahi ʻāpana iʻa), hoʻokaʻawale nā ʻakika i loko o ko kākou ʻōpū i ka wikamina B12 mai ka protein i loko o kēlā ʻāpana iʻa. A laila, hui pū kēia wikamina B12 me kahi protein kūikawā i kapa ʻia ʻo 'intrinsic factor', ka mea i hana ʻia i loko o ka ʻōpū ponoʻī, a komo i loko o ke kino. Inā he pilikia me kēia kaʻina hana, hiki iā kākou ke hoʻomohala i ka nele o ka wikamina B12.
ʻO wai ka mea i ʻoi aku ka nui o ka pilikia o ka loaʻa ʻana o ka nele i ka vitamin B12?
Ma keʻano laulā, ʻoi aku ka liʻiliʻi o ka loaʻa ʻana o kēia hemahema i ka poʻe e ʻai ana i ka meaʻai kaulike. Eia nō naʻe, ʻoi aku ka nui o ka pilikia o kekahi poʻe.
| Pūʻulu pilikia | Kumu |
|---|---|
| Nā Vegan/Vegetarians | Loaʻa maoli ka wikamina B12 i nā meaʻai holoholona e like me ka ʻiʻo, ka iʻa, ka waiū, a me nā hua manu. ʻO ka poʻe ʻaʻole e ʻai i kēia mau meaʻai, ʻoi aku ka nui o ka pilikia o ka nele. |
| Nā kānaka ma luna o 50 mau makahiki | I ko kākou ʻelemakule ʻana, emi iho ka hana ʻana o ka waikawa o ka ʻōpū a me ka hana ʻana o nā kumu intrinsic, kahi e hiki ai ke hōʻemi i ka hiki ke omo i ka huaora B12 mai ka meaʻai. |
| Nā kānaka me nā maʻi o ka ʻōnaehana digestive | Hiki i nā kūlana e like me ka maʻi Crohn a me ka maʻi celiac ke hoʻopilikia i ka omo ʻana o ka huaora B12. Loaʻa pū ka poʻe i hana ʻia ke ʻoki ʻōpū i ka pilikia. |
| ʻO nā kānaka me kekahi ʻano anemia | I loko o ka anemia pernicious, ʻaʻole hiki i ke kino ke hana i ka 'intrinsic factor', ka mea e pale ai iā ia mai ka omo ʻana i ka huaora B12. |
Inā he hemahema, hiki ke loaʻa nā hōʻailona e like me ka luhi, ka lethargy, ka nalowale o ka hoʻomanaʻo, a me ka numbness i nā lālā .
Nā pono olakino o ka huaora B12
ʻO ka mālama ʻana i nā pae olakino o ka huaora B12 e hāʻawi mai iā mākou i kekahi mau pono olakino.
Hoʻemi i ka luhi a me ka nāwaliwali
Inā nele ʻoe i ka wikamina B12, hiki iā ʻoe ke luhi a nāwaliwali i nā manawa a pau. ʻO kēia no ka mea pono ka B12 e hana i ka ikehu a hana i nā hunaola koko ʻulaʻula e lawe ana i ka oxygen. Hiki i ka lawe ʻana i ka B12 i kēia manawa ke hoʻomaikaʻi nui i kou pae ikehu. Eia nō naʻe, ua ʻike ʻia e ka noiʻi ʻaʻole e hoʻonui nui ka lawe ʻana i nā mea hoʻopihapiha B12 i ka ikehu a i ʻole ka hana haʻuki i ka poʻe i nele .
Ke kākoʻo ʻana i ke olakino noʻonoʻo
Kōkua ka Vitamin B12 i ka hana ʻana i ka serotonin, kahi neurotransmitter e hoʻoponopono i ko kākou ʻano. No laila, ua loaʻa kahi pilina ma waena o nā pae haʻahaʻa B12 a me ke kaumaha. Ua hōʻike kekahi mau noiʻi e hiki i ka lawe ʻana i nā mea hoʻohui vitamin B12 i ka wā e mālama ʻia ai no ke kaumaha ke kōkua i ka hōʻoluʻolu ʻana i nā hōʻailona.
Ke koʻikoʻi i ka wā hāpai
He mea maʻamau ka nele o ka wikamina B12 i ka wā hāpai. Akā hiki iā ia ke hoʻopilikia i ka pēpē. Inā haʻahaʻa nā pae B12 o ka makuahine hāpai, piʻi ka pilikia o ka pēpē i nā kīnā neural tube a me ke kaumaha hānau haʻahaʻa. Hiki iā ia ke alakaʻi i ka hāʻule ʻana o ka manawa a me ka hānau mua ʻana.
Akā e hoʻomanaʻo, ua hōʻike kekahi mau noiʻi he hiki i ka nui o ka wikamina B12 i ka wā hāpai ke hōʻeha i ka pēpē. No laila, inā ʻoe e hāpai ana a i ʻole e hoʻāʻo nei e hāpai, e kamaʻilio me kāu kauka ma mua o ka lawe ʻana i kahi mea hoʻohui wikamina.
Ka hana a me ka hoʻomanaʻo o ka lolo
ʻOiai he mea maʻamau ka nalowale o ka hoʻomanaʻo me ka ʻelemakule, hiki i ka hemahema o ka wikamina B12 ke hoʻonui i ke kūlana. ʻO ka emi ʻana o nā hunaola lolo (neurons) (atrophy o ka lolo) ua pili i ka nalowale o ka hoʻomanaʻo a me ka dementia. Ua hōʻike kekahi mau noiʻi e hiki i ka mālama ʻana i nā pae B12 kūpono ke hoʻolohi i kēia kaʻina hana.
Pehea e hiki ai iā ʻoe ke loaʻa ka wikamina B12?
E like me kā mākou i ʻōlelo ai ma mua, loaʻa iā mākou ka wikamina B12 mai nā meaʻai holoholona.
| ʻAno meaʻai | Nā Laʻana |
|---|---|
| Iʻa a me nā meaʻai kai | Salemona, tuna, makarel, ʻōpae, ʻoysters |
| Nā ʻiʻo | Pipi (ʻoi aku ka ate), moa |
| Waiū a me nā huahana waiū | Waiū, tīhi, yogurt, waiū ʻili ʻole |
| Nā hua manu | ʻOi loa aku nā yolks hua manu |
| Nā Meaʻai i Hoʻoikaika ʻia | Kekahi mau cereal kakahiaka, waiū soy, mea hū meaʻai |
No ka poʻe ʻaʻole e ʻai i nā huahana holoholona, he mea nui loa ia e ʻai i nā meaʻai i hoʻonui ʻia me ka wikamina B12 a i ʻole e lawe i nā mea hoʻopihapiha e like me ke kuhikuhi a ke kauka.
E pili ana i nā mea hoʻohui
Loaʻa nā mea hoʻohui Vitamin B12 ma ke ʻano o nā pila, nā papa sublingual, a me ka gel nasal. No nā hemahema koʻikoʻi, ʻōlelo nā kauka i nā inikini .
ʻO kāu kauka ke kanaka kūpono loa e hoʻoholo inā pono ʻoe i kahi mea hoʻohui, a inā pēlā, he aha ke ʻano a me ka nui. E hana ʻo ia i kahi hoʻāʻo koko e nānā i kāu mau pae B12 a aʻo aku iā ʻoe e like me ia. Mai lawe i nā mea hoʻohui huaora ma kou manaʻo ponoʻī.
ʻEhia ka nui o ka wikamina B12 e pono ai iā kākou i kēlā me kēia lā?
ʻOkoʻa ka pono o ka wikamina B12 i kēlā me kēia lā ma muli o ka makahiki. Ua ana ʻia kēia nui ma nā micrograms (mcg).
| Pūʻulu makahiki | Ka nui o ka ʻai i manaʻo ʻia i kēlā me kēia lā (mcg) |
|---|---|
| 0-6 mahina | 0.4 mcg |
| 7-12 mahina | 0.5 mcg |
| 1-3 mau makahiki | 0.9 mcg |
| 4-8 mau makahiki | 1.2 mcg |
| 9-13 makahiki | 1.8 mcg |
| 14 makahiki a ʻoi a me nā mākua | 2.4 mcg |
| Nā makuahine hāpai | 2.6 mcg |
| Nā makuahine hānai | 2.8 mcg |
ʻO ka maʻamau, ʻoiai inā ʻoe e lawe nui i ka wikamina B12, hoʻopili wale ke kino i ka nui e pono ai a hoʻokuʻu i ke koena i loko o ka mimi, no laila ʻaʻole ia e hōʻeha nui. Eia nō naʻe, ʻo ka lawe ʻana i nā lāʻau kiʻekiʻe no ka manawa lōʻihi hiki ke hana i nā hopena ʻaoʻao e like me ke poʻo, ka nausea, ka maʻi diarrhea, a me ka maneʻo o nā lālā . Eia kekahi, hiki i nā mea hoʻohui B12 ke launa pū me kekahi mau lāʻau lapaʻau, e like me ka metformin, i hoʻohana ʻia no ka maʻi diabetes. No laila, he mea nui loa ka ʻimi ʻana i ke aʻo lapaʻau.
Leka Lawe-Home
- He meaʻai koʻikoʻi ka Vitamin B12 no kā mākou ʻōnaehana nerve, hana ikehu, a me ka hoʻokumu ʻia ʻana o nā cell koko ʻulaʻula.
- ʻO nā hōʻailona e like me ka luhi mau, ka nāwaliwali, a me ka nalowale o ka hoʻomanaʻo hiki ke lilo i mau hōʻailona o ka nele o ka B12.
- ʻO nā meaʻai holoholona (ʻiʻo, iʻa, waiū, hua manu) nā kumu kūlohelohe maikaʻi loa o ka huaora B12.
- Inā he vegan/meaʻai ʻole ʻoe, ma luna o 50 mau makahiki, a i ʻole he mau maʻi ʻōnaehana hoʻoheheʻe ʻana, ʻoi aku ka nui o ka pilikia o ka loaʻa ʻana o ka hemahema o ka B12.
- Ma mua o ka lawe ʻana i kahi mea hoʻopihapiha huaora B12, e ʻoluʻolu e nīnau i kāu kauka e ʻike inā pono maoli ʻoe a he aha ka dosage kūpono.
💬 Comments (0)
ʻAʻohe manaʻo i kau ʻia. Hoʻohui i kāu manaʻo ma ʻaneʻi no ka manawa mua.
Hoʻohui i kāu manaʻo