Yu kin fil taya bak ɔltɛm? Yu de fil lɛk se yu nɔ gɛt ɛni ɛnaji? Wan rizin fɔ dɛn tin ya kin bi bikɔs yu bɔdi nɔ de gɛt inof vaytamɛn B12. Vitamin B12 impɔtant fɔ wi wɛlbɔdi, bɔt na tin we wi kin fɔgɛt bɔt sɔntɛnde. So tide wi go tɔk bɔt dis vaytamɛn B12, wetin i de du fɔ wi bɔdi, wetin kin apin if i nɔ de, ɛn aw fɔ gɛt am.
Wetin rili na vaytamɛn B12? Wetin mek i impɔtant to wi?
Fɔ tɔk am simpul wan, vaytamɛn B12 na vaytamɛn we kin sɔlv insay wata we kin ɛp fɔ du bɔku impɔtant wok dɛn na wi bɔdi. Tink bɔt wi bɔdi lɛk big faktri. Dis faktri nɔ kin ebul fɔ wok fayn if i nɔ gɛt vaytamɛn B12.
Di men tin, dis impɔtant fɔ wi bɔdi fɔ dɛn rizin ya:
- Fɔ mek rɛd blɔd sɛl: Dɛn rɛd blɔd sɛl ya kin kɛr ɔksijɛn go ɔlsay na wi bɔdi. Vitamin B12 impɔtant fɔ mek dɛn prodyuz dɛn fayn fayn wan. If dis nɔ de, i kin mek di rɛd blɔd sɛl nɔ wok fayn, ɛn dis kin mek pɔsin gɛt tin dɛn lɛk anemia.
- Fɔ di nervɔs sistɛm wɛlbɔdi: Vitamin B12 impɔtant fɔ mek di nervɔs sistɛm wok fayn fayn wan, we de kɛr mɛsej frɔm wi bren to di ɔda pat na di bɔdi. i de εp fכ mεnten di protεktiv kכva (myelin sheath) we de rawnd di nεv dεm.
- fכ mek DNA: Vitamin B12 na imכtant tin we de mek di jεnεtik infכmeshכn we de na wi bכdi in sεl dεm, dat na DNA (Deoxyribonucleic Acid) .
Di tin we impɔtant pas ɔl na dat wi bɔdi nɔ kin ebul fɔ mek vaytamɛn B12 fɔ insɛf. Wi fɔ gɛt am frɔm it, ɔ frɔm supamakit if nid de. Pan ɔl we wi liva kin kip vaytamɛn B12 fɔ lɛk 5 ia so, if wi nɔ kɔntinyu fɔ it am frɔm it, da stoa de kin dɔn ɛn i nɔ kin gɛt am.
Aw bɔku vaytamɛn B12 wi nid fɔ wan de?
Dis kin difrɛn frɔm wan pɔsin to ɔda pɔsin. Di mɔni we yu nid kin dipen pan tin dɛn lɛk yu ej, aw yu de it, aw yu de mɛn yu, ɛn aw yu de tek mɛrɛsin. Na di amount dεm we dεn rεkomεnd fכ de (insay maykrogram - mcg):
| Grup we dɛn ol | Di tin we dɛn nid ɛvride (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 | 2,4 mcg |
| Mama dɛn we gɛt bɛlɛ | 2,6 mcg |
| Mama dɛn we de gi pikin in bɛlɛ | 2,8 mcg |
Us it dɛn yu kin gɛt vaytamɛn B12 frɔm?
Vitamin B12 na tin we de insay animal it, lɛk mit, fish, bɔd, eg, ɛn tin dɛn we dɛn mek wit milk (milk, chiz, yogɔt).
Pipul dεm wae de it כnli vegetarian כ vegan it kin gεt hכy risk fכ gεt vaytam in B12 dεficiency.
Bikɔs plant it dɛn nɔ gɛt vaytamɛn B12 bay insɛf. If yu na vegetarian, yu kin mit dis rikwaymɛnt bay we yu it inof eg ɛn dairy foods. Bɔt if yu na vegan, yu fɔ tink bɔt it dɛn we gɛt vaytamɛn B12 we dɛn ad pan dɛn (fɔtified it dɛn). Fɔ ɛgzampul, sɔm siriɔs ɛn soya milk gɛt vaytamɛn B12 we dɛn ad pan dɛn. Yu kin no if dɛn dɔn gɛt strɔng tin fɔ it bay we yu luk di lɛbl we se Nutrition Facts.
Di tin dɛn we kin mek pɔsin nɔ gɛt vaytamɛn B12 ɛn di tin dɛn we kin mek pɔsin gɛt prɔblɛm
As wi de ol, di pawa we wi bɔdi gɛt fɔ tek vaytamɛn B12 frɔm it kin stɔp. Apat frɔm dat, sɔm ɔda tin dɛn de we kin mek pɔsin nɔ gɛt B12.
- Ɔpreshɔn na di bɛlɛ: Ɔpreshɔn fɔ lɔs yu wet ɔ ɔpreshɔn fɔ pul pat pan di bɛlɛ kin mek di B12 nɔ absɔb fayn.
- Dijestiv sistɛm sik dɛn: Atrophic gastritis , pernicious anemia (we di bɔdi nɔ kin ebul fɔ mek spɛshal prɔtin we de ɛp di bɔdi fɔ tek B12), ɛn sik dɛn we kin afɛkt di smɔl intestinal, lɛk Crohn’s disease ɛn Celiac disease .
- If pɔsin drink pasmak: Alkol kin mek i nɔ ebul fɔ tek di tin dɛn we i nid.
- Sɔm mɛrɛsin dɛn: Sɔm mɛrɛsin dɛn kin ambɔg di absɔpshɔn fɔ vaytamɛn B12 we dɛn yuz am fɔ lɔng tɛm. Ɛgzampul dɛn:
- Sɔm mɛrɛsin dɛn we dɛn kin yuz fɔ gastritis - mɔ di Proton Pump Inhibitors (PPI) .
- Metformin na wan mɛrɛsin wae dɛn kin yuse fɔ gɛt dayabitis.
- Imyun sistɛm sik dɛm: Kɔndishɔn dɛm lɛk Graves in sik ɔ Lupus .
- Di it: As wi bin dɔn tɔk, dis risk kin bɔku fɔ di wan dɛn we de fala strikt vegan it.
- Vitamin B12 na impɔtant tin fɔ mek wi rɛd blɔd sɛl dɛn, wi nervɔs sistɛm, ɛn DNA gɛt wɛlbɔdi.
- Wi bɔdi nɔ kin ebul fɔ mek B12, so wi fɔ gɛt am frɔm animal it dɛn lɛk mit, fish, eg, ɛn tin dɛn we dɛn mek wit milk.
- We pɔsin de ol, sɔm mɛrɛsin dɛn, sɔm mɛrɛsin dɛn, ɛn strikt vegan it kin mek i nɔ gɛt B12.
- If yu gɛt sɔm sayn dɛn lɛk fɔ taya pasmak, yu an ɛn fut dɛn kin swɛla, ɔ yu nɔ kin mɛmba tin, pe atɛnshɔn to dɛn.
- If yu sɔspɛkt se yu gɛt B12 dɛfisiɛns, nɔ gɛs, go to yu dɔktɔ wantɛm wantɛm fɔ advays.
Impɔtant: If yu de tek dis mɛrɛsin, nɔ ɛva stɔp fɔ tek am if yu nɔ go to yu dɔktɔ. If yu sɔspɛkt se yu gɛt B12 dɛfisiɛns, tɛl yu dɔktɔ. I go tek di step dɛn we i nid.
Wetin na di sayn dɛm wae de sho se yu nɔr gɛt B12?
Di sayn dɛm wae de sho se yu nɔr gɛt B12 kin kam smɔl smɔl, ɔr kin kam wantɛm wantɛm. Dɛn sayn ya nɔr kin bi di sem fɔ ɔlman. Di tebul we de dɔŋ ya kin ɛp fɔ ɛksplen dis mɔ.
| Tayp fɔ di simptom | Kɔmɔn tin dɛn we dɛn kin si |
|---|---|
| Di tin dɛn we kɔmɔn | Taya pasmak, taya, skin kin pale ɔ yɔlɔ, i nɔ kin izi fɔ blo, i kin gɛt diziz. |
| Di kwaliti dɛm we gɛt fɔ du wit di nervɔs sistɛm | Di an ɛn fut dɛn kin swɛla ɔ swɛt, i nɔ kin izi fɔ waka, i nɔ kin balans igen, i nɔ kin si fayn. |
| Di kwaliti dɛn we pɔsin kin gɛt na in maynd | Memori lɔs, kɔnfyushɔn, mud swing, pwɛl hat. |
| Ɔda tin dɛn we de apin | Tɔng we swɛl, rɛd, ɛn smol smol ( glossitis ), yu mɔt kin gɛt wund, yu nɔ kin want fɔ it, ɛn yu nɔ kin gɛt bɔku bɔku wet. |
If yu gɛt dɛn kayn sik ya, nɔr tink se na bikɔs yu nɔr gɛt B12. Bɔt, i nɔ fayn fɔ lɛ wi nɔ pe atɛnshɔn to dɛn bak. Di bɛst tin fɔ du na fɔ go to yu dɔktɔ ɛn tɔk bɔt am. I kin chɛk yu B12 lɛvɛl wit simpul blɔd tɛst ɛn gi yu di rayt tritmɛnt if nid de. Di tritmɛnt kin inklud pils ɔ B12 injɛkshɔn.
💬 Comments (0)
No kɔmɛnt nɔ de yet. Ad yu kɔmɛnt ya fɔ di fɔs tɛm.
Ad yu kɔmɛnt