Peb txhua tus tau hnov txog vitamin B12 qhov twg los, puas yog? Ib txhia hais tias nws yog ib yam tshuaj txawv txawv uas ua rau lub cev rov qab muaj zog thiab txo qhov qaug zog. Lwm tus hais tias kev noj ntau B12 zoo heev. Qhov vitamin B12 no yog dab tsi tiag? Nws tseem ceeb npaum li cas rau peb lub cev? Cia peb tham txog qhov no yam tsis muaj teeb meem, meej, thiab yooj yim.
Vitamin B12 yog dab tsi tiag?
Hais yooj yim xwb, vitamin B12 yog ib hom vitamin B uas tseem ceeb rau peb lub cev. Nws ua ntau yam haujlwm tseem ceeb hauv peb lub cev.
- Tsim cov qe ntshav liab: Vitamin B12 yog qhov tseem ceeb rau kev tsim cov qe ntshav liab, uas nqa cov pa oxygen thoob plaws lub cev. Yog tsis muaj cov no, peb tuaj yeem yooj yim nkees thiab qaug zog.
- Kev ua haujlwm ntawm lub paj hlwb: B12 pab tau ntau yam hauv kev ua kom peb cov hlab ntsha noj qab haus huv thiab ua haujlwm kom raug.
- Kev tsim hluav taws xob: Cov vitamin no kuj pab hloov cov khoom noj uas peb noj mus ua lub zog.
- Kev tsim DNA: B12 kuj tseem pab txhawb rau kev tsim cov DNA molecules uas muaj cov ntaub ntawv caj ces hauv peb lub cev.
Qhov tseem ceeb yog tias, txawm tias nws tseem ceeb npaum li cas los xij , vitamin B12 tsis yog tsim los ntawm peb lub cev . Qhov no txhais tau tias peb yuav tsum tau txais nws los ntawm kev noj mov thiab dej haus lossis, yog tias tus kws kho mob pom zoo, ua cov tshuaj ntxiv.
Xav txog seb, thaum koj noj B12 los ntawm cov khoom noj, nws sib xyaw nrog cov protein tshwj xeeb hauv peb lub plab. Qhov no hu ua 'intrinsic factor' . Qhov intrinsic factor no zoo li lub tsheb tavxij. Lub tsheb tavxij no yog qhov uas khaws cov vitamin B12 thiab coj nws mus rau qhov chaw uas nws xav tau kom nqus tau hauv cov hnyuv. Yog tias qhov 'taxi' no hauv ib tus neeg lub cev tsis ua haujlwm zoo, txawm tias lawv noj B12 ntau npaum li cas los xij, lawv yuav tsis nqus nws.
Peb xav tau B12 ntau npaum li cas ib hnub?
Txawm hais tias muaj coob tus neeg xav li cas los xij, peb tsis xav tau vitamin B12 ntau heev ib hnub. Ib tug neeg laus noj qab nyob zoo xav tau me ntsis xwb, li ntawm 2.4 micrograms (mcg) ib hnub.
Qhov xov xwm zoo yog tias ib tus neeg uas noj zaub mov kom zoo tuaj yeem ua tau raws li qhov xav tau no. Vitamin B12 feem ntau pom muaj nyob rau hauv cov khoom noj tsiaj.
| Hom zaub mov | Piv txwv |
|---|---|
| Nqaij thiab ntses | Nqaij nyuj, nqaij qaib, ntses xws li tuna, salmon, thiab mackerel. |
| Mis nyuj thiab cov khoom noj mis nyuj | Mis nyuj, yogurt, cheese, mis nyuj skim. |
| Qe | Ib lub qe muab ib feem tseem ceeb ntawm qhov xav tau txhua hnub. |
| Cov Khoom Noj Muaj Vitamin B12 | Qee cov khoom noj tshais thiab cov mov ci muaj B12 ntxiv rau lawv. |
Piv txwv li, 3 ooj (kwv yees li 85 grams) ntawm cov ntses tuna yuav muab rau koj B12 uas koj xav tau rau hnub ntawd. Kev noj ob lub qe yuav muab rau koj li ib nrab ntawm koj qhov kev xav tau txhua hnub.
Tsis muaj Vitamin B12 txaus: Leej twg muaj feem yuav muaj teeb meem?
Qhov tsis txaus Vitamin B12 tsis tshua muaj rau cov neeg uas noj zaub mov zoo thiab sib npaug, tab sis qee tus neeg muaj kev pheej hmoo siab dua.
- Cov neeg hnub nyoog tshaj 65 xyoos: Thaum peb laus zuj zus, cov kua qaub hauv plab yuav txo qis. Qhov no tuaj yeem ua rau cov enzyme 'intrinsic factor' uas peb tau tham txog tsis ua haujlwm zoo. Qhov no txo qhov kev nqus ntawm B12.
- Cov Neeg Noj Zaub Ntsuab thiab Cov Neeg Noj Zaub Ntsuab: Vim tias B12 feem ntau pom muaj nyob rau hauv cov khoom noj tsiaj, cov neeg uas tsis noj cov khoom noj no yuav muaj feem ntau dua los tsim cov tsis txaus.
- Cov neeg uas muaj kab mob ntawm lub plab zom mov: Cov neeg uas muaj kab mob xws li kab mob Crohn thiab kab mob celiac tej zaum yuav muaj kev nqus tsis zoo ntawm B12 los ntawm txoj hnyuv.
- Cov neeg uas tau phais mob plab lossis txoj hnyuv: Hauv kev phais mob kom poob phaus xws li phais mob gastric bypass, ib feem ntawm lub plab raug tshem tawm, uas tuaj yeem cuam tshuam rau kev nqus B12.
- Cov neeg uas noj qee yam tshuaj kho mob ntshav qab zib (Metformin) ntev.
Yog tias koj poob rau hauv ib qho ntawm cov pawg no, nws yog ib qho tseem ceeb heev uas yuav tsum tham nrog koj tus kws kho mob thiab paub txog koj cov vitamin B12.
Cov tsos mob ntawm B12 tsis txaus yog dab tsi?
Kev tsis txaus B12 ua rau muaj ntau yam tsos mob. Cov tsos mob no maj mam tshwm sim.
| Cov tsos mob | Kev piav qhia |
|---|---|
| Kev nkees, ua haujlwm ntau dhau | Xav tias nkees txhua lub sijhawm, tsuas yog nkees xwb. Qhov no yog ib qho tsos mob uas tshwm sim ntau zaus. |
| Kev tsis muaj zog hauv cov ceg | Muaj qhov mob tingling hauv tes thiab taw, lossis xav tias mob heev. Qhov no yog los ntawm kev cuam tshuam rau cov hlab ntsha. |
| Daim tawv nqaij daj ntseg | Kev txo qis ntawm cov qe ntshav liab (anemia) tuaj yeem ua rau daim tawv nqaij daj lossis dawb. |
| Mob qhov ncauj thiab tus nplaig o | Tus nplaig yuav zoo li liab thiab o, thiab kuj tseem yuav muaj cov qhov txhab ntawm cov ces kaum ntawm lub qhov ncauj. |
| Kev nyuaj siab taug kev thiab poob qhov sib npaug | Vim yog cov teebmeem rau lub paj hlwb, koj yuav hnov qhov tsis ruaj khov thiab poob qhov sib npaug thaum taug kev. |
| Kev nco tsis zoo thiab kev tsis meej pem | Tej yam xws li tsis nco qab tej yam thiab tsis muaj peev xwm tsom ntsoov tau kuj tshwm sim tau. |
Tseem Ceeb: Cov tsos mob no kuj tuaj yeem tshwm sim hauv lwm yam mob, yog li ntawd yog tias koj tab tom ntsib qee yam zoo li no, nws yog qhov zoo tshaj plaws mus ntsib kws kho mob kom paub qhov ua rau tseeb, es tsis txhob sim kuaj mob koj tus kheej.
Puas zoo tiag tiag rau kev noj tshuaj B12 / txhaj tshuaj?
Qhov no yog zaj dab neeg loj tshaj plaws uas ntau tus neeg ntseeg. Ntau tus neeg xav tias noj ntau cov tshuaj B12 lossis txhaj tshuaj B12 yuav muab zog rau lub cev ntau thiab tshem tawm qhov qaug zog.
Zaj dab neeg tseeb yog li no:
Yog tias koj tus kws kho mob tsis tau kuaj pom tias koj tsis muaj B12 txaus tom qab kuaj ntshav tas, kev noj tshuaj ntau npaum li no yuav tsis pab koj dab tsi li. Yog tias ib tug neeg noj qab haus huv tau txais B12 ntau dua li qhov lawv xav tau, cov khoom seem yuav raug tso tawm hauv cov zis, tsis yog khaws cia rau hauv lub cev kom muab "lub zog ntxiv."
Tsis txhob pib noj cov tshuaj vitamin B12 yam tsis tau sab laj nrog kws kho mob . Koj qhov kev qaug zog thiab kev tsis hnov lus yuav tsis yog vim tsis txaus B12. Yog tias muaj lwm yam ua rau, kev noj cov tshuaj B12 yuav tsis kho nws. Nws yog ib qho tseem ceeb kom nrhiav tau qhov ua rau tiag tiag thiab kho nws.
Cov Lus Qhia Txog Kev Coj Mus Tsev
- Vitamin B12 yog ib qho khoom noj khoom haus tseem ceeb rau peb lub paj hlwb thiab kev tsim cov qe ntshav liab.
- Feem ntau cov neeg laus noj qab haus huv tuaj yeem tau txais B12 uas lawv xav tau los ntawm kev noj zaub mov kom sib npaug uas suav nrog nqaij, ntses, qe, thiab cov khoom noj mis nyuj.
- Qhov kev pheej hmoo ntawm B12 tsis txaus yog siab dua rau cov neeg laus, cov neeg tsis noj nqaij, thiab cov neeg uas muaj qee yam mob.
- Yog tsis muaj qhov tsis txaus uas tau lees paub los ntawm tus kws kho mob, tsis muaj txiaj ntsig tshwj xeeb hauv kev noj cov tshuaj B12 ntau.
- Yog tias koj muaj cov tsos mob ntawm B12 tsis txaus (xws li qaug zog heev, loog tes thiab taw), tsis txhob txiav txim siab ntawm koj tus kheej, tab sis mus ntsib kws kho mob thiab tau txais cov lus qhia thiab kev kho mob kom raug.
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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