Koj tus me nyuam puas zoo li nkees tas li? Nws daim tawv nqaij puas zoo li dawb me ntsis? Los yog koj puas xav tias nws tsis loj hlob sai li nws yuav tsum tau? Ib qho laj thawj rau qhov no yuav yog ib qho mob hu ua vitamin B12 deficiency. Tsis txhob ntshai lub npe. Qhov no yog ib yam dab tsi uas yuav kho tau yuav luag tag nrho yog tias kuaj pom thiab kho thaum ntxov. Yog li, hnub no peb yuav tham txog vitamin B12 yog dab tsi, vim li cas nws thiaj li tseem ceeb rau lub cev, cov tsos mob ntawm qhov tsis txaus yog dab tsi, thiab thaum twg koj yuav tsum mus ntsib kws kho mob.
Vim li cas vitamin B12 thiaj tseem ceeb ua luaj?
Hais yooj yim xwb, vitamin B12 zoo li ib tug phab ej me me uas ua ntau yam haujlwm tseem ceeb hauv peb lub cev. Peb kuj hu nws ua cobalamin.
Xav txog peb lub cev zoo li lub Hoobkas loj uas ua haujlwm tas li. Vitamin B12 yog qhov tseem ceeb rau lub Hoobkas no kom ua haujlwm tau zoo. Qhov tseem ceeb, nws yog qhov tseem ceeb rau peb qhov laj thawj:
1. Tsim cov qe ntshav liab: Thaum peb ua pa, cov pa oxygen uas nkag mus rau hauv lub ntsws raug nqa mus rau txhua qhov ntawm lub cev los ntawm cov qe ntshav liab. Vitamin B12 yog qhov xav tau los ua cov tsheb no hu ua cov qe ntshav liab kom raug. Yog tias tsis muaj B12 txaus, cov qe ntshav liab noj qab haus huv yuav tsis tuaj yeem tsim tau. Peb hu qhov no ua anemia.
2. Ua kom lub paj hlwb noj qab nyob zoo: Lub paj hlwb yog lub 'xov hlau' uas nqa cov lus ntawm peb lub hlwb thiab lwm qhov ntawm lub cev. Vitamin B12 yog qhov tseem ceeb rau kev ua haujlwm zoo ntawm lub paj hlwb no. Qhov no tseem ceeb heev rau kev loj hlob ntawm lub hlwb ntawm cov menyuam yaus.
3. Rau kev tsim cov DNA: Vitamin B12 kuj pab tsim cov DNA , cov ntaub ntawv keeb kwm caj ces hauv peb lub cev cov hlwb.
Peb lub cev tsis tuaj yeem ua cov vitamin B12 ntawm lawv tus kheej, yog li peb yuav tsum tau txais nws los ntawm cov khoom noj lossis cov tshuaj vitamin.
| Cov khoom noj uas muaj vitamin B12 ntau | Piv txwv |
|---|---|
| Nqaij | Cov khoom zoo li nqaij nyuj, nqaij qaib, siab |
| Ntses thiab khoom noj hiav txwv | Crab, squid, salmon, crab, cw |
| Mis nyuj thiab cov khoom noj mis nyuj | Mis nyuj, yogurt, cheese |
| Qe | Qe qaib, qe quail |
| Cov Khoom Noj Muaj Zog | Qee cov khoom noj tshais, cov poov xab noj qab haus huv |
Cov niam cev xeeb tub thiab pub niam mis xav tau vitamin B12 ntau dua li qub, vim tias tus menyuam kuj tau txais cov vitamin ntawd los ntawm leej niam.
Ib tug me nyuam muaj B12 tsis txaus li cas?
Muaj ntau yam ua rau ib tug me nyuam muaj tus mob no.
1. Teeb meem kev noj haus
Qhov no yog qhov laj thawj feem ntau. Cov menyuam yaus uas noj zaub mov vegan lossis feem ntau yog cov neeg tsis noj nqaij yuav plam cov khoom noj uas muab vitamin B12, xws li nqaij, ntses, mis nyuj, thiab qe. Hauv cov xwm txheej zoo li no, nws yog ib qho tseem ceeb heev uas yuav tsum muab cov vitamin B12 ntxiv, raws li tus kws kho mob qhia.
2. Nyuaj rau kev nqus cov vitamins rau hauv lub cev
Qee zaum, txawm tias ib tug me nyuam noj cov khoom noj uas muaj B12 los xij, lawv lub cev tsis tuaj yeem nqus tau nws zoo. Qhov no tuaj yeem yog vim:
- Cov kab mob ntawm lub plab zom mov: Qee yam mob ntawm txoj hnyuv tuaj yeem ua rau lub cev nqus cov vitamins tsis tau zoo.
- Pernicious Anemia: Qhov no yog ib yam kab mob autoimmune tsawg heev uas lub cev rhuav tshem cov protein uas pab nqus B12.
- Phais Mob Plab: Yog tias koj tau phais kom tshem ib feem ntawm koj lub plab tawm rau txhua qhov laj thawj, koj qhov kev nqus cov vitamin B12 yuav raug txo qis.
3. Cov niam uas muaj B12 tsawg
Thaum tus menyuam mos nyob hauv plab, nws khaws cov B12 uas nws xav tau los ntawm nws niam lub cev. Yog li, yog tias leej niam cov B12 qis thaum cev xeeb tub, tus menyuam kuj yuav tau txais tsawg dua. Yog li ntawd, tus menyuam cov B12 uas khaws cia tuaj yeem khiav tawm sai sai thiab pib qhia cov cim qhia tias tsis txaus thaum muaj hnub nyoog li 4 txog 6 lub hlis.
Cov tsos mob ntawm B12 tsis txaus yog dab tsi?
Cov tsos mob no yuav txawv ntawm ib tug me nyuam mus rau lwm tus. Lawv kuj tseem tuaj yeem yog cov tsos mob ntawm lwm yam mob. Yog li ntawd, nws yog qhov zoo tshaj plaws kom tsis txhob ntshai thiab coj koj tus menyuam mus rau kws kho mob sai li sai tau thaum koj pom lawv.
| Cov yam ntxwv qeb | Cov yam ntxwv xav tau |
|---|---|
| Cov yam ntxwv feem ntau | - Kev xav tias qaug zog thiab qaug zog tas li - Tawv nqaij daj ntseg los yog daj ntseg - Tsis qab los noj mov thiab poob phaus |
| Cov tsos mob ntsig txog lub paj hlwb | - Mob los yog tingling hauv cov ceg - Tsis muaj kev sib npaug thaum taug kev - Kev nco tsis zoo, kev chim siab - Kev loj hlob qeeb (piv txwv li, hais lus qeeb, taug kev qeeb) - Kev txav mus los tsis zoo hauv cov menyuam yaus |
| Lwm yam nta | - Tus nplaig mob los yog liab - Mob raws plab los yog cem quav - Teeb meem pom kev (tsis tshua muaj) |
Thaum twg kuv yuav tsum mus ntsib kws kho mob? Cov kev kho mob yog dab tsi?
Yog koj xav tias koj tus menyuam muaj ib lossis ntau yam tsos mob uas tau hais los saum toj no, tshwj xeeb tshaj yog kev loj hlob qeeb , nco ntsoov tham nrog koj tus kws kho mob.
Tsis txhob tso tseg cov tsos mob no. Qhov tsis txaus B12 yog ib qho mob uas tuaj yeem ua rau muaj kev puas tsuaj loj rau lub paj hlwb thiab lub hlwb yog tias tsis kho. Txawm li cas los xij, yog tias kuaj pom thaum ntxov, nws tuaj yeem kho tau tag nrho.
Tus kws kho mob yuav kuaj xyuas tus menyuam, nug koj kom paub meej ntxiv, thiab yog tias tsim nyog, xaj kom kuaj ntshav kom paub seb muaj vitamin B12 ntau npaum li cas.
Yog tias qhov tsis txaus tau lees paub, kev kho mob yuav raug txiav txim siab raws li qhov ua rau.
- Yog tias muaj teeb meem kev noj zaub mov: Tus kws kho mob feem ntau yuav sau ntawv kom tus menyuam noj cov tshuaj vitamin B12 (ntsiav tshuaj los yog kua txiv hmab) thiab noj cov khoom noj uas muaj B12 ntau. Nws kuj tseem yuav qhia kom noj cov khoom noj uas muaj B12 ntau.
- Yog tias koj muaj teeb meem nqus: Koj lub cev yuav tsis nqus tau B12 los ntawm cov khoom noj lossis cov tshuaj, yog li koj yuav tsum tau txhaj tshuaj vitamin B12 . Qhov no yog kev txhaj tshuaj uas muab ncaj qha rau hauv cov leeg. Tsis txhob txhawj, qhov no yog kev kho mob uas siv ntau thiab muaj kev nyab xeeb.
Qhov tseem ceeb tshaj plaws yog, tsis txhob muab cov tshuaj vitamin rau koj tus menyuam uas koj nyuam qhuav yuav los ntawm lub tsev muag tshuaj.Tus kws kho mob yuav tsum txiav txim siab txhua yam, xws li qhov ntau npaum li cas thiab lub sijhawm siv tshuaj.
Cov Lus Qhia Txog Kev Coj Mus Tsev
- Vitamin B12 yog qhov tseem ceeb rau kev loj hlob ntawm lub hlwb, lub paj hlwb, thiab kev tsim cov qe ntshav noj qab haus huv ntawm tus menyuam.
- Kev qaug zog tas li, ntsej muag daj ntseg, tsis xav noj mov, thiab kev loj hlob qeeb yog cov tsos mob ntawm B12 tsis txaus.
- Cov menyuam yaus uas noj zaub mov vegan tag nrho muaj feem yuav muaj vitamin B12 tsis txaus.
- Nws yog ib qho tseem ceeb heev rau cov niam cev xeeb tub thiab cov niam uas pub niam mis kom saib xyuas lawv cov qib B12 rau kev noj qab haus huv ntawm lawv tus menyuam.
- Yog koj xav tias koj tus menyuam muaj B12 deficiency, tsis txhob kuaj mob lossis kho mob rau koj tus kheej thiab mus ntsib koj tus kws kho mob tam sim ntawd.
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Tsis muaj lus teb tau muab tso tawm. Ntxiv koj cov lus tawm ntawm no thawj zaug.
Ntxiv koj cov lus