Koj puas kuj xav tias nkees txhua lub sijhawm? Zoo li koj tsis muaj zog? Ib qho laj thawj rau tej yam no tej zaum yuav yog koj lub cev tsis tau txais vitamin B12 txaus. Vitamin B12 yog qhov tseem ceeb rau peb txoj kev noj qab haus huv, tab sis nws yog ib qho khoom noj khoom haus uas peb qee zaum tsis nco qab txog. Yog li hnub no peb yuav tham txog cov vitamin B12 no, nws ua dab tsi rau peb lub cev, yuav ua li cas yog tias nws tsis txaus, thiab yuav ua li cas thiaj tau txais nws.
Vitamin B12 yog dab tsi tiag? Vim li cas nws thiaj tseem ceeb rau peb?
Hais yooj yim xwb, vitamin B12 yog ib yam vitamin uas yaj hauv dej thiab pab tau ntau yam haujlwm tseem ceeb hauv peb lub cev. Xav txog peb lub cev zoo li ib lub Hoobkas loj. Lub Hoobkas no yuav ua tsis tau haujlwm zoo yog tsis muaj vitamin B12.
Qhov tseem ceeb, qhov no tseem ceeb rau peb lub cev vim yog cov laj thawj hauv qab no:
- Yuav ua cov qe ntshav liab: Cov qe ntshav liab no nqa cov pa oxygen thoob plaws peb lub cev. Vitamin B12 yog qhov tseem ceeb rau lawv txoj kev tsim khoom kom zoo. Yog tias qhov no tsis txaus, kev tsim cov qe ntshav liab yuav tsis zoo, ua rau muaj mob xws li ntshav tsis txaus.
- Rau kev noj qab haus huv ntawm lub paj hlwb: Vitamin B12 yog qhov tseem ceeb rau kev ua haujlwm zoo ntawm lub paj hlwb, uas nqa cov lus los ntawm peb lub hlwb mus rau lwm qhov ntawm lub cev. Nws pab tswj lub plhaub tiv thaiv (myelin sheath) nyob ib puag ncig cov paj hlwb.
- Rau kev tsim cov DNA: Vitamin B12 yog ib qho tseem ceeb hauv kev tsim cov ntaub ntawv caj ces hauv peb lub cev cov hlwb, uas yog, DNA (Deoxyribonucleic Acid) .
Qhov tseem ceeb tshaj plaws yog peb lub cev tsis tuaj yeem tsim cov vitamin B12 ntawm lawv tus kheej. Peb yuav tsum tau txais nws los ntawm cov khoom noj, lossis los ntawm cov tshuaj ntxiv yog tias tsim nyog. Txawm hais tias peb lub siab tuaj yeem khaws cov vitamin B12 li ntawm 5 xyoos, yog tias peb tsis txuas ntxiv noj nws los ntawm cov khoom noj, qhov chaw khaws cia ntawd tuaj yeem ploj mus thiab qhov tsis txaus tuaj yeem tshwm sim.
Peb xav tau vitamin B12 ntau npaum li cas ib hnub?
Qhov no txawv ntawm ib tus neeg mus rau ib tus neeg. Qhov ntau npaum li cas koj xav tau nyob ntawm seb koj muaj pes tsawg xyoo, kev noj zaub mov zoo li cas, tej yam mob, thiab cov tshuaj uas koj noj. Nov yog cov nqi uas pom zoo kom noj txhua hnub (hauv micrograms - mcg):
| Pawg hnub nyoog | Qhov xav tau txhua hnub (mcg) |
|---|---|
| Cov menyuam mos txog li 6 lub hlis | 0.4 mcg |
| Cov menyuam mos 7 - 12 lub hlis | 0.5 mcg |
| Cov menyuam yaus 1 - 3 xyoos | 0.9 mcg |
| Cov menyuam yaus 4 - 8 xyoo | 1.2 mcg |
| Cov menyuam yaus hnub nyoog 9 - 13 xyoos | 1.8 mcg |
| Cov tub ntxhais hluas hnub nyoog 14 - 18 xyoo | 2.4 mcg |
| Cov neeg laus | 2.4 mcg |
| Cov niam cev xeeb tub | 2.6 mcg |
| Cov niam uas pub niam mis | 2.8 mcg |
Koj tuaj yeem tau txais cov vitamin B12 los ntawm cov khoom noj dab tsi?
Vitamin B12 muaj nyob rau hauv cov khoom noj tsiaj, xws li nqaij, ntses, nqaij qaib, qe, thiab cov khoom noj mis nyuj (mis nyuj, cheese, yogurt).
Cov neeg uas noj zaub xwb lossis cov zaub mov vegan muaj feem yuav muaj vitamin B12 tsis txaus.
Vim tias cov khoom noj uas cog los ntawm cov nroj tsuag tsis muaj vitamin B12 ntuj. Yog tias koj yog ib tus neeg tsis noj nqaij, koj tuaj yeem ua tau raws li qhov yuav tsum tau ua no los ntawm kev noj qe thiab cov khoom noj mis nyuj kom txaus. Tab sis yog tias koj yog ib tus neeg tsis noj nqaij, koj yuav tsum xav txog cov khoom noj uas muaj vitamin B12 ntxiv rau lawv (cov khoom noj uas muaj vitamin). Piv txwv li, qee cov nplej thiab mis taum muaj vitamin B12 ntxiv rau lawv. Koj tuaj yeem nrhiav tau seb cov khoom noj puas tau muaj vitamin los ntawm kev saib daim ntawv qhia txog Cov Lus Qhia Txog Khoom Noj.
Cov ua rau thiab cov yam ntxwv uas ua rau muaj qhov tsis txaus vitamin B12
Thaum peb laus zuj zus, peb lub cev lub peev xwm los nqus cov vitamin B12 los ntawm cov khoom noj yuav txo qis. Tsis tas li ntawd xwb, muaj ntau yam uas ua rau peb tsis muaj B12 txaus.
- Phais Mob Plab: Kev phais mob kom poob phaus lossis phais mob kom tshem tawm ib feem ntawm lub plab tuaj yeem ua rau lub cev nqus tau B12 tsis zoo.
- Cov kab mob ntawm lub plab zom mov: Atrophic gastritis , pernicious anemia (uas lub cev tsis tuaj yeem tsim cov protein tshwj xeeb uas pab lub cev nqus B12), thiab cov kab mob uas cuam tshuam rau txoj hnyuv me, xws li Crohn's kab mob thiab Celiac kab mob .
- Haus dej cawv ntau dhau: Cawv ua rau lub cev nqus tau cov as-ham tsis zoo.
- Qee cov tshuaj: Qee cov tshuaj tuaj yeem cuam tshuam kev nqus ntawm cov vitamin B12 thaum siv ntev. Piv txwv li:
- Qee cov tshuaj siv rau mob gastritis - tshwj xeeb yog Proton Pump Inhibitors (PPIs) .
- Metformin yog ib hom tshuaj siv rau mob ntshav qab zib.
- Cov kab mob ntawm lub cev tiv thaiv kab mob: Cov mob xws li Graves' kab mob lossis Lupus .
- Kev Noj Haus: Raws li tau hais ua ntej, qhov kev pheej hmoo no siab dua rau cov neeg uas ua raws li kev noj zaub mov vegan nruj.
- Vitamin B12 yog ib qho khoom noj khoom haus tseem ceeb rau kev noj qab haus huv ntawm peb cov qe ntshav liab, lub paj hlwb, thiab DNA.
- Peb lub cev tsis tuaj yeem ua B12, yog li peb yuav tsum tau txais nws los ntawm cov khoom noj tsiaj xws li nqaij, ntses, qe, thiab cov khoom noj mis nyuj.
- Kev laus, qee yam mob, qee yam tshuaj, thiab kev noj zaub mov vegan nruj heev tuaj yeem ua rau tsis txaus B12.
- Yog koj muaj cov tsos mob xws li qaug zog heev, loog tes loog taw, lossis tsis nco qab, ua tib zoo saib xyuas lawv.
- Yog koj xav tias koj muaj qhov tsis txaus B12, tsis txhob kwv yees, mus ntsib koj tus kws kho mob tam sim ntawd kom tau txais kev qhia.
Tseem Ceeb: Yog tias koj noj cov tshuaj no, tsis txhob tsum noj yam tsis tau sab laj nrog koj tus kws kho mob. Yog tias koj xav tias koj tsis muaj B12 txaus, qhia rau koj tus kws kho mob. Nws yuav ua cov kauj ruam tsim nyog.
Cov tsos mob ntawm B12 tsis txaus yog dab tsi?
Cov tsos mob ntawm B12 tsis txaus tuaj yeem tshwm sim maj mam, lossis lawv tuaj yeem tshwm sim sai sai. Cov tsos mob no tsis zoo ib yam rau txhua tus. Lub rooj hauv qab no tuaj yeem pab piav qhia ntxiv txog qhov no.
| Hom tsos mob | Cov yam ntxwv pom ntau |
|---|---|
| Cov yam ntxwv feem ntau | Nkees heev, qaug zog, tawv nqaij dawb los yog daj, ua pa nyuaj, kiv taub hau. |
| Cov yam ntxwv ntsig txog lub paj hlwb | Mob loog los yog tingling ntawm ob txhais ceg, nyuaj rau taug kev, tsis muaj zog sib npaug, tsis pom kev zoo. |
| Cov yam ntxwv ntawm lub hlwb | Tsis nco qab, tsis meej pem, hloov pauv siab, nyuaj siab. |
| Lwm yam nta | Tus nplaig o, liab, thiab du ( glossitis ), mob hauv qhov ncauj, tsis xav noj mov, thiab poob phaus. |
Yog tias koj muaj cov tsos mob no, tsis txhob xav tias nws yog vim tsis muaj B12 txaus. Txawm li cas los xij, nws tsis yog lub tswv yim zoo uas yuav tsis quav ntsej lawv. Qhov zoo tshaj plaws uas yuav tsum ua yog mus ntsib koj tus kws kho mob thiab tham txog nws. Nws tuaj yeem kuaj xyuas koj cov B12 nrog kev kuaj ntshav yooj yim thiab sau ntawv kho mob kom raug yog tias tsim nyog. Kev kho mob yuav suav nrog cov tshuaj ntsiav lossis tshuaj txhaj B12.
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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