Wi ɔl dɔn yɛri bɔt vaytamɛn B12 sɔmsay, nɔto so? Sɔm pipul dɛn se na strenj mɛrɛsin we de mek di bɔdi gɛt layf bak ɛn i nɔ de taya. Ɔda pipul dɛn se fɔ tek bɔku B12 na tin we rili fayn. Wetin na dis vaytamɛn B12 rili? Aw i impɔtant to wi bɔdi? Lɛ wi tɔk bɔt dis witout kɔmplikeshɔn, prɛsishɔn, ɛn simpul wan.
Wetin rili na vaytamɛn B12?
Fɔ tɔk am simpul wan, vaytamɛn B12 na B vaytamɛn we impɔtant fɔ wi bɔdi. I de du sɔm rili impɔtant wok dɛn na wi bɔdi.
- Fɔ mek rɛd blɔd sɛl: Vitamin B12 impɔtant fɔ mek rɛd blɔd sɛl, we de kɛr ɔksijɛn ɔlsay na di bɔdi. If wi nɔ gɛt dɛn tin ya, i go izi fɔ lɛ wi taya ɛn taya.
- di nεv sistεm fכ wok: B12 de εp bכku fכ mek wi nεv dεm hεlty εn wok fayn fayn wan.
- Enaji we wi de mek: Dis vaytamɛn de ɛp bak fɔ chenj di it we wi de it to ɛnaji.
- DNA fכmeshכn: B12 de kכntribyut bak fכ fכm DNA mכlikul dεm we gεt jεnεtik infכmeshכn na wi bכdi.
Di impɔtant tin na dat, pan ɔl we i impɔtant , wi bɔdi nɔ de mek vaytamɛn B12 . Dis min se wi fɔ gɛt am bay we wi de it ɛn drink ɔ if dɔktɔ tɛl wi fɔ gɛt am, as sɔpɔtmɛnt.
Imajin, we yu tek B12 frɔm it, i kin kam togɛda wit wan spɛshal prɔtin na wi bɛlɛ. Dɛn kɔl dis ‘intrinsic factor’ . Dis intrinsic factor tan lɛk taksi. Dis taksi na in de pik vaytamɛn B12 ɛn kɛr am go usay i nid fɔ absɔb na di intestinal. If dis ‘taxi’ we de na pɔsin in bɔdi nɔ de wok fayn, ilɛksɛf dɛn it bɔku B12, dɛn nɔ go absɔb am.
Aw bɔku B12 wi nid fɔ wan de?
Pan ɔl wetin bɔku pipul dɛn kin tink, wi nɔ nid bɔku vaytamɛn B12 fɔ wan de. big pɔsin we gɛt wɛlbɔdi nid fɔ rili smɔl, lɛk 2.4 maykrogram (mcg) fɔ wan de.
Di gud nyus na dat, i izi fɔ mek pɔsin we de it tin dɛn we gɛt bɛtɛ it, ebul fɔ du dis tin we i nid. Vitamin B12 de mכst insay animal it dεm.
| Di kayn it we dɛn kin it | Ɛgzampul dɛn |
|---|---|
| Mit ɛn fish | Bif, chukchuk, fish lɛk tuna, salmɔn, ɛn makrɛl. |
| Milk ɛn it dɛn we dɛn mek wit milk | Milk, yogɔt, chiz, skim milk. |
| Eg dɛn | Wan eg de gi bɔku pat pan di tin dɛn we dɛn nid ɛvride. |
| B12 Fɔt Fɔt Fɔd | Sɔm brɛkfas siriɔs ɛn bred dɛn gɛt B12 we dɛn ad atifishal wan pan dɛn. |
Fɔ ɛgzampul, 3 ɔns (lɛk 85 gram) tuna go gi yu di B12 we yu nid fɔ di de. If yu it tu eg, i go gi yu lɛk af pan di tin dɛn we yu nid ɛvride.
Vitamin B12 we nɔ de: Udat de pan denja?
Vitamin B12 nɔ kin bɔku pan pipul dɛm wae de it wɛl bɔdi, balans it, bɔt sɔm pipul dɛm kin gɛt bɔrku risk.
- Pipul dεm we pas 65 ia: As wi de ol, di bεlε asid lεvεl de dכn. dis kin mek di ‘intrinsic factor’ enzym we wi bin tכk bכt nכ de wok fayn fayn wan. dis de ridyus di absכpshכn fכ B12.
- Vegans ɛn Vegetarians: Bikɔs B12 kin de mɔ pan animal it, di wan dɛn we nɔ de it dɛn it ya kin gɛt dificiency.
- Pipul dεm wae gεt dijestiv sistεm sik: Pipul dεm wae gεt sik lεk Crohn’s disease εn celiac disease kin dεn nכ de abzכp B12 frכm di intestines.
- Pipul dεm we dεn bin dכn כpεrayshכn pan dεn bεlε כ intestinal: Insay כpεrayshכn dεm we dεn de du fכ lכs wet lεk gastric bypass כpεrayshכn, dεn kin pul pat pan di bεlε, we kin mek B12 abzכpshכn.
- Pipul wae de tek sɔm kayn shuga mɛrɛsin (Metformin) fɔ lɔng tɛm.
If yu fɔdɔm pan ɛni wan pan dɛn kayn tin ya, i rili impɔtant fɔ tɔk to yu dɔktɔ ɛn no bɔt di vaytamɛn B12 we yu gɛt.
Wetin na di sayn dɛm wae de sho se yu nɔr gɛt B12?
If yu nɔ gɛt B12, dat kin mek yu gɛt difrɛn sayn dɛn. Dɛn sayn ya kin apin smɔl smɔl.
| Di sayn we de sho se di sik de | Tɔk bɔt |
|---|---|
| Taya, wok pasmak | Fɔ fil taya ɔltɛm, jɔs taya. Dis na wan sik wae kin kam pan pɔrsin. |
| Di limb dɛn we de na di an ɛn fut dɛn kin swɛla | Wan tin we de mek yu fil lɛk yu an ɛn fut, ɔ yu kin fil lɛk yu gɛt pin ɛn nidul. Dis kin kam bikɔs ɔf wan ifɛkt pan di nerv dɛm. |
| Pale skin | we di rεd bכdi sεl dεm dכn dכn (anemia) i kin mek di skin tכn yכlכ כ bכdi. |
| Mɔt sos ɛn tɔng inflamɛns | Di tɔŋ kin tan lɛk se i rɛd ɛn swel, ɛn sos kin kam bak na di kɔna dɛn na di mɔt. |
| I nɔ kin izi fɔ waka ɛn i nɔ kin balans igen | Bikɔs ɔf di ifɛkt pan di nervɔs sistɛm, yu kin gɛt nɔr stedi ɛn yu kin lɔs balans we yu de waka. |
| Di mɛmori lɔs ɛn kɔnfyushɔn | Tin dɛn lɛk fɔ fɔgɛt tin ɛn nɔ ebul fɔ pe atɛnshɔn kin apin. |
Impɔtant: Dɛn sayn ya kin apin bak pan ɔda mɛrɛsin, so if yu de gɛt sɔm kayn tin lɛk dis, i bɛtɛ fɔ go to dɔktɔ fɔ no di rayt tin we mek yu gɛt dis sik, pas fɔ tray fɔ no yusɛf.
I rili fayn fɔ tek B12 pils/injɛkshɔn?
Dis na di big lay lay stori we bɔku pipul dɛn kin tɔk. Bɔku pipul dɛn tink se if yu tek bɔku B12 pils ɔ yu gɛt B12 injɛkshɔn, dat go gi yu bɔdi bɔku ɛnaji ɛn i go mek yu nɔ taya.
Di tru tru stori na dis:
If dɔktɔ nɔ no se yu nɔ gɛt B12 afta dɛn dɔn du yu blɔd tɛst, if yu tek megadoses lɛk dis, dat nɔ go du yu ɛni patikyula gud. if pɔsin we gɛt wɛlbɔdi gɛt mɔ B12 pas aw i nid, di tin we pasmak go kɔmɔt na di urine, nɔto fɔ kip am na di bɔdi fɔ gi "ɛkstra ɛnaji."
Nɔ ɛva bigin fɔ tek vaytamɛn B12 sɔpɔtmɛnt dɛn we yu nɔ go to dɔktɔ . Yu taya ɛn yu swɛ nɔ kin bi bikɔs yu nɔ gɛt B12. If ɔda tin de we kin mek yu tek am, fɔ tek B12 pils nɔ go mɛn am. I impɔtant fɔ fɛn di rial tin ɛn trit am.
Mɛsej we dɛn kin kɛr go na os
- Vitamin B12 na impɔtant tin fɔ wi nervɔs sistɛm ɛn fɔ mek rɛd blɔd sɛl dɛn.
- Bɔku pan di big pipul dɛn we gɛt wɛlbɔdi kin gɛt di B12 we dɛn nid frɔm di it we dɛn kin it we gɛt mit, fish, eg, ɛn tin dɛn we dɛn mek wit milk.
- Di risk fɔ gɛt B12 deficiency kin bɔku pan di ol pipul dɛm, pipul dɛm we nɔ de it bif, ɛn di wan dɛm we gɛt sɔm mɛrɛsin.
- If yu nɔ gɛt wan dɛfisiɛns we dɔktɔ kɔnfyus, no patikyula bɛnifit nɔ de fɔ tek ay doz B12 sɔpɔtmɛnt.
- If yu gɛt sayn dɛn fɔ se yu nɔ gɛt B12 (lɛk we yu taya pasmak, yu an ɛn fut de swɛ), nɔ disayd fɔ yusɛf, bɔt fɔ tru, go to dɔktɔ ɛn gɛt di rayt advays ɛn tritmɛnt.
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