Yu kin fil bak taya ɛn taya ɔl di de? Sɔntɛnde, yu kin fil lɛk se yu at de rɔn, yu an ɛn fut dɛn de swɛ? Ɔ yu kin gɛt ɔlsa na yu mɔt ɔltɛm? If wan ɔ mɔ pan dɛn tin ya kin apin to yu, dat min se yu bɔdi nɔ kin gɛt bɛtɛ vaytamɛn B12. Pan ɔl we bɔku pipul dɛn nɔ kin tink so, vaytamɛn B12 impɔtant fɔ mek wi bɔdi wok fayn fayn wan. So tide, lɛ wi tɔk bɔt dis vaytamɛn B12, aw i impɔtant fɔ wi bɔdi, wetin kin apin we i nɔ bɔku, ɛn wetin dɛn kin du bɔt am.
Wetin rili na vaytamɛn B12?
Fɔ tɔk am simpul wan, vaytamɛn B12 na impɔtant tin we wi bɔdi nɔ go ebul fɔ mek fɔ insɛf, bɔt i impɔtant. Dis min se wi fɔ gɛt am frɔm it ɔ if nid de, wi fɔ gɛt am frɔm supamakit dɛn. Dis vaytamɛn de mɔ na animal it dɛn lɛk mit, fish, milk, ɛn eg.
Vitamin B12 na vaytamɛn we kin sɔlv insay wata. So if yu gɛt mɔ pas wetin yu bɔdi nid, di tin we pasmak de kɔmɔt na yu urine. Bɔt yu liva kin kip dis vaytamɛn fɔ lɛk fayv ia so. Bɔt if yu nɔ gɛt inof B12 frɔm yu it, yu kin gɛt wan vaytamɛn B12 dɛfisiɛns as tɛm de go. Bikɔs dis vaytamɛn gɛt di minral kobalt, sɔm tɛm dɛn kin kɔl am kobalamin. Yu kin no yu B12 lɛvɛl izi wan wit blɔd tɛst.
Wetin na di bɛnifit dɛn we vaytamɛn B12 gɛt fɔ wi bɔdi?
Vitamin B12 de ple wan impɔtant pat pan wi bɔdi. Lɛ wi tek wan luk pan wetin i de du.
Blɔd, bon ɛn nervɔs sistɛm wɛlbɔdi
Vitamin B12 impɔtant fɔ mek di DNA na wi bɔdi ɛn fɔ mek di rɛd blɔd sɛl dɛn. Rɛd blɔd sɛl dɛn kin kɛr ɔksijɛn go ɔlsay na di bɔdi. If B12 nɔ de, dɛn rɛd blɔd sɛl ya nɔ de fɔm fayn ɛn dɛn kin pwɛl. Wi kin kɔl dis kɔndishɔn anemia . כlso, B12 rili imכtant fכ di divεlכpmεnt εn hεlty sכvayv fכ wi sεntri nεv sεstem, dat na di bren εn spεnal kכd.
Sɔm stɔdi dɛn dɔn sho se di B vaytamɛn dɛn, mɔ di B12, de ridyus di risk fɔ gɛt ɔstioporosis ɛn fɔ brok hip. Bɔt dɛn nɔ dɔn pruv yet se if pɔsin tek B vaytamɛn sɔpɔtmɛnt, i kin mek dɛn nɔ gɛt dɛn bon prɔblɛm ya.
Gud vishɔn
Pan ɔl we i nɔ kin apin so ɔltɛm, we pɔsin nɔ gɛt vaytamɛn B12, i kin pwɛl di optik nɛv, we kin kɛr di tin dɛn we pɔsin kin si frɔm di yay go na di bren. Dɛn kɔl dis optik nyuropati. Dis kin mek yu nɔ de si fayn smɔl smɔl ɛn yu kin gɛt blaynd spat.
Mental wɛl bɔdi ɛn mɛmba
Pan ɔl we stɔdi dɔn sho se wan link de bitwin pwɛl hat ɛn low B12 lɛvɛl, nɔr pruf nɔr de yet fɔ se fɔ tek B12 pils kin mɛn pwɛl hat. Bɔt fɔ tɛst di B12 lɛvɛl pan pipul dɛm wae gɛt mɛntɛl hεlth prɔblɛm ɛn kɔrɛkt am if i smɔl kin ɛp fɔ kɔntrol di sayn dɛm.
Wae yu nɔr gɛt vitamin B12, dat kin gɛt fɔ du bak wit prɔblɛm wit yu maynd, wae kin mek yu gɛt tin dɛm lɛk Alzaima sik.
Imajin, if yu de fɔgɛt tin ɔltɛm ɛn gɛt prɔblɛm fɔ pe atɛnshɔn, i go fayn fɔ go to dɔktɔ ɛn tɔk bɔt di vaytamɛn B12 we yu gɛt.
Bɔdi vitality ɛn skin wɛlbɔdi
Yu go dɔn si bɔku ɛnaji drink dɛn we dɛn advatayz se dɛn gɛt bɔku vaytamɛn B12. Infakt, if yu de fil taya bikɔs ɔf B12 dɛfisiɛns , fɔ gɛt yu B12 lɛvɛl bak to nɔmal kin ɛp fɔ ridyus yu taya ɛn gi yu mɔ ɛnaji. Bɔt if yu B12 lɛvɛl dɔn ɔlrɛdi nɔmal, if yu tek ɛkstra B12, dat nɔ go mek yu gɛt mɔ ɛnaji.
If yu nɔ gɛt B12, dat kin mek yu gɛt dak dak spat na yu skin (hyperpigmentation), wayt pat (vitiligo), yu mɔt sɔri, ɛn akni. I kin mek bak in ia lɔs. If yu nel dɛn tɔn brawn-grey ɔ blu kɔlɔ, dat kin bi sayn bak fɔ se yu nɔ gɛt B12.
Aw bɔku vaytamɛn B12 wi nid?
Di amount of vaytamɛn B12 we yu nid fɔ wan de kin difrɛn difrɛn wan bay aw yu ol, aw yu de it, ɛn aw yu gɛt wɛlbɔdi. Di jenɛral rɛkɛmɔnded ɛvride alawɛns dɛn de sho na di tebul we de dɔŋ ya.
| Grup we dɛn ol | Di tin we yu nid ɛvride (maykrogram - mcg) . |
|---|---|
| Bebi dεm we de rich 6 mכnt | 0,4 mcg |
| Bebi dɛn we ol 7 - 12 mɔnt | 0,5 mcg we yu de yuz |
| Pikin dɛn we ol 1 - 3 ia | 0,9 mcg |
| Pikin dɛn we ol 4 - 8 ia | 1,2 mcg |
| Pikin dɛn we ol 9 - 13 ia | 1,8 mcg |
| Yɔŋ pipul dɛn we ol 14 - 18 ia | 2,4 mcg |
| Big pipul dɛn (19+ ia) . | 2,4 mcg |
| Mama dɛn we gɛt bɛlɛ | 2,6 mcg |
| Mama dɛn we de gi pikin in bɛlɛ | 2,8 mcg |
Ways fɔ gɛt B12
- Fɔd: Yu kin gɛt B12 natin nɔ de fɔ it frɔm animal tin dɛn lɛk mit, fish, bɔd, milk, chiz, yogɔt, ɛn eg.
- Fɔt Fɔd Fɔd: Sɔm brɛkfas siriɔs, bred, ɛn milk we dɛn mek wit plant gɛt vaytamɛn B12 we dɛn ad pan dɛn. If yu na vegan/vegetarian , yu de pan ay risk fɔ gɛt B12 dɛfisiɛns. So, i impɔtant fɔ tɔk to yu dɔktɔ bɔt aw fɔ tek dɛn tin ya we gɛt fɔt ɔ wan B12 sɔpɔtmɛnt.
- B12 Supplements: If di defisiɛns nɔr bad, yu dɔktɔ kin gi yu B12 tablɛt. Dɛn tin ya kin kam lɛk tablɛt dɛn we de ɔnda di langwej, tablɛt fɔ swɛla, ɔ sprɛy na in nos.
- B12 Injεkshכn: If di dεfichεshכn rili, כ if di bכdi gεt prכblεm fכ abzכp B12 (e.g., Pernicious Anemia), yu dכkta kin gi yu B12 injεkshכn. Yu kin nid fɔ gɛt dɛn injɛkshɔn ya ɛvri tu to tri mɔnt fɔ di res ɔf yu layf.
Vitamin B12 we nɔ de ɛn di tin dɛn we i kin du
Bikɔs wi bɔdi kin kip B12, i kin tek sɔm ia fɔ mek di sayn dɛn we de sho se wi nɔ gɛt bɛtɛ sik, kam. If yu tink se yu gɛt prɔblɛm, go to dɔktɔ wantɛm wantɛm ɛn du blɔd tɛst.
| Fɔs sayn dɛm fɔ se yu nɔ gɛt bɛtɛ tin fɔ it | Sivεr kכndyushכn wae kin apun if dεn nכ trit dεm |
|---|---|
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Aw dɛn kin trit pɔsin we nɔ gɛt B12?
Di tritmɛnt dipen pan wetin mek di prɔblɛm nɔ de.
- Bikɔs ɔf di it we yu de it: Yu kin ad mɔ mit, fish, ɛn dairy prodakt to yu it. Pipul dɛn we de it tin dɛn nɔmɔ we dɛn mek wit plant fɔ tek B12 sɔpɔtmɛnt ɔ tin dɛn we gɛt fɔt.
- biכs fכ wan prכblεm fכ absכpshכn: sכm כtoimyun sik dεm, lεk Pernicious Anemia, de mek di bכdi nכ de prodyuz di protin we dεn kכl Intrinsic Factor we nid fכ abzכp B12. Fɔ dɛn pipul ya, B12 pils nɔ kin wok ɛn dɛn fɔ injekt dɛn.
- Sɔm mɛrɛsin: Sɔm mɛrɛsin fɔ gastritis (e.g., Omeprazole, Esomeprazole) ɛn sɔm mɛrɛsin fɔ dayabitis kin ridyus bak di B12 absɔpshɔn. If yu de tek ɛni wan pan dɛn mɛrɛsin ya, tɔk to yu dɔktɔ bɔt am. I kin tɛl yu fɔ tek B12 sɔpɔt ɔ ɔda mɛrɛsin.
di mכst imכtant, if B12 dεfichεshכn mek di nεv dεm dεm, di damej kin bi fכ tεm. So, i rili impɔtant fɔ go to dɔktɔ jɔs lɛk aw di sik dɔn sho.
Mɛsej we dɛn kin kɛr go na os
- Vitamin B12 na impɔtant tin fɔ mek wi nervɔs sistɛm, blɔd sɛl dɛn, ɛn DNA prodakshɔn.
- Dis kin de insay animal it dɛn nɔmɔ lɛk mit, fish, milk, ɛn eg nɔmɔ.
- Di sayn dɛm wae de sho se yu nɔr gɛt di sik na yu taya pasmak, yu nɔr de fil fayn, yu mɔt de sɔfa, yu nɔr de fil fayn, ɛn yu nɔr de mɛmba fayn fayn wan.
- Tek tɛm mɔ bɔt B12 if yu na vegetarian, mama we gɛt bɛlɛ, ɔ yu gɛt prɔblɛm wit di dijestiv.
- If yu sɔspɛkt se yu nɔ gɛt B12 ɔ bifo yu bigin fɔ tek ɛni supamakit, go to yu dɔktɔ ɔltɛm.
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