Yu kin fil bak se yu taya ɛn yu nɔ gɛt layf ɔltɛm? Yu kin taya ivin afta yu dɔn du smɔl tin? Sɔntɛnde yu kin fil lɛk se yu mɛmba smɔl ɛn yu kin fɔgɛt bɔku tin? Pan ɔl we bɔku rizin dɛn de fɔ dis, tide wi de tɔk bɔt wan nyutriɛnt we wi nɔ de tɔk bɔt bɔku, bɔt we rili impɔtant to wi bɔdi. Dat na vaytamɛn B12. If yu nɔ gɛt dis, dat na fɔ nɔ gɛt di vaytamɛn B12 we yu nid na yu bɔdi, i kin afɛkt bɔku tin dɛn pas aw yu tink. So tide wi go tɔk bɔt dis ditayli, rili simpul wan.
Wetin rili na vaytamɛn B12?
Fɔ tɔk am simpul wan, vaytamɛn B12, ɔ kobalamin lɛk aw dɔktɔ dɛn kin kɔl am, na impɔtant tin fɔ mek wi nervɔs sistɛm, dat na di nɛv dɛn, wok. Wi bɔdi nɔ go ebul fɔ mek am fɔ insɛf. So, wi fɔ gɛt am frɔm it ɔ if nid de, wi fɔ gɛt supamakit.
Lɛ wi luk sɔm pan di men tin dɛm we vaytamɛn B12 de du fɔ wi bɔdi:
- DNA prodakshכn: Dis de εp fכ mek DNA, we gεt di jεnεtik infכmeshכn we de insay εvri sεl na wi bכdi.
- Fɔ gi di Bren ɛn di Nɛvɔs Sistɛm it: Dis impɔtant fɔ mek wi bren ɛn di nervɔs sistɛm ɔlsay na di bɔdi wok fayn fayn wan.
- Enεji prodakshכn: I de εp fכ kכnvכlt di it we wi de it to enεji (mεtabolism). Dis prɔses de gi yu di ɛnaji fɔ de ɛnaji ɔl di de.
- rεd bכdi sεl dεm we dεn de mek: Vitamin B12 implεnt fכ mek di rεd bכdi sεl dεm we de kכri כksijεn go כlsay na di bכdi fayn fayn wan.
Imajin se we wi it it we gɛt vaytamɛn B12 (fɔ ɛgzampul, wan pat pan fish), di asid dɛn we de na wi bɛlɛ de sheb di vaytamɛn B12 frɔm di prɔtin we de insay da fish de. afta dat, dis vaytam in B12 de kam togεda wit wan spεshal protin we dεn kכl ‘intrinsic factor’, we de kכmכt na di bεlε insεf, εn i de abzכp insay di bכdi. If prɔblɛm de wit dis prɔses, wi kin gɛt vaytamɛn B12 dɛfisiɛns.
Udat de pan ay risk fɔ gɛt vaytamɛn B12 dɛfisiɛns?
Jɛnɛral wan, pipul dɛm wae de it balans it nɔr kin gɛt dis deficiency. Bɔt sɔm pipul dɛn kin gɛt mɔ prɔblɛm.
| Risk grup | Rizin |
|---|---|
| Vegans/Vɛjiterian pipul dɛn | Vitamin B12 de na di nכmal tin we de insay animal it dεm lεk mit, fish, milk, εn eg. Pipul wae nɔr de it dɛn it ya kin gɛt bɔrku risk fɔ gɛt deficiency. |
| Pipul dɛn we dɔn pas 50 ia | as wi de ol, di bεlε asid prodakshכn εn intrinsik fכktכ prodakshכn de dכn, we kin ridyus di abiliti fכ abzכp vaytam in B12 frכm it. |
| Pipul dɛn we gɛt sik dɛn we de na di dijestiv sistɛm | di kכndyushכn dεm lεk Krכn sik εn siliyak sik kin mek di vaytam in B12 nכ de absכp. Pipul dɛn we dɛn dɔn du ɔpreshɔn pan dɛn bɛlɛ kin de pan denja bak. |
| Pipul dɛn we gɛt sɔm kayn anemia | insay pernicious anemia, di bכdi nכ kin ebul fכ prodyuz ‘intrinsic factor’, we de mek i nכ de abzכp vaytam in B12. |
If i nɔ gɛt bɛtɛ tin fɔ du, sɔm sayn dɛn lɛk fɔ taya, fɔ taya, fɔ nɔ ebul fɔ mɛmba, ɛn fɔ mek yu an ɛn fut dɛn nɔ gɛt bɛtɛ trɛnk .
Di bɛnifit dɛn we vaytamɛn B12 kin gi fɔ wɛlbɔdi
We wi kip di vaytamɛn B12 we gɛt wɛlbɔdi, dat kin mek wi gɛt bɔku bɛnifit dɛn fɔ wi wɛlbɔdi.
Fɔ mek yu nɔ taya ɛn nɔ wik
If yu nɔ gɛt bɛtɛ vaytamɛn B12, yu kin fil taya ɛn wik ɔltɛm. dis na biכs B12 nid fכ prodyuz enεji εn mek rεd bכdi sεl dεm we de kכri כksijεn. If yu tek B12 dis tεm, i kin bכku bכku wan bכku yu εnεji lεvεl dεm. Bɔt risach dɔn sho se we pɔsin tek B12 sɔpɔtmɛnt nɔ kin rili mek pipul dɛn we nɔ gɛt bɛtɛ trɛnk ɔ fɔ du atletik bɔku .
Sɔpɔt mental wɛlbɔdi biznɛs
Vitamin B12 de ɛp fɔ mek dɛn mek sɛrotonin, we na wan nyurotransmit we de mek wi fil fayn. So, wan link dɔn de bitwin low B12 lɛvɛl ɛn pwɛl hat. Sɔm stɔdi dɔn sho se if yu tek vaytamɛn B12 sɔpɔtmɛnt we yu de trit fɔ pwɛl hat, dat kin ɛp fɔ mek yu nɔ gɛt di sik.
Impɔtant tin we yu gɛt bɛlɛ
Vitamin B12 we nɔ de na di bɔdi kin apin we uman gɛt bɛlɛ. Bɔt i kin afɛkt di pikin. if di bεlε mama in B12 lεvεl dεm sכm, di pikin in risk fכ nyural tyub dεfεkt εn lכw wet we i bכn de inkrεs. I kin mek bak pikin nɔ gɛt bɛlɛ ɛn bɔn pikin bifo tɛm.
Bɔt mɛmba se sɔm risach dɔn sho se if yu it bɔku vaytamɛn B12 we yu gɛt bɛlɛ, dat kin ambɔg di pikin. So, if yu gɛt bɛlɛ ɔ yu de tray fɔ gɛt bɛlɛ, mek shɔ se yu tɔk to yu dɔktɔ bifo yu tek wan vaytamɛn sɔpɔtmɛnt.
Di wok we di bren de du ɛn fɔ mɛmba tin dɛn
Pan ɔl we i kin apin we pɔsin de mɛmba ɔltɛm we i de ol, we pɔsin nɔ gɛt bɛtɛ vaytamɛn B12, dat kin mek di sik wɔs. di shrink we di bren sεl dεm (nyurכn dεm) (bren atrofi) de sכmtεm de kכmכt wit di mεmכri lכs εn dimεnshכn. sכm stכdi dεn sho se fכ mεnten di bכdi bכku lεvεl dεm kin slo dis prכsεs.
Aw yu go gɛt vaytamɛn B12?
As wi bin dɔn tɔk, wi kin gɛt mɔ vaytamɛn B12 frɔm animal it dɛn.
| Di kayn it we dɛn kin it | Ɛgzampul dɛn |
|---|---|
| Fish ɛn sifud dɛn | Salmon, tuna, makrɛl, shrimps, ɔysta |
| Mit dɛn we dɛn kin mek | Bif (especially liva), chukchuk |
| Milk ɛn tin dɛn we dɛn mek wit milk | Milk, chiz, yogɔt, skim milk |
| Eg dɛn | Ɛspɛshali di eg yolk dɛn |
| Fɔd dɛn we dɛn dɔn mek fɔ mek tin fɔ it | Sɔm brɛkfas siriɔs, soya milk, yist we gɛt nyutrishɔn |
Fɔ di wan dɛn we nɔ de it tin dɛn we dɛn mek wit animal, i rili impɔtant fɔ it tin dɛn we gɛt vaytamɛn B12 ɔ tek sɔpɔtmɛnt dɛn lɛk aw dɔktɔ tɛl dɛn.
Bɔt Sɔplɛnt dɛn
Vitamin B12 supliment dεm kin kam insay di fכm fכ pils, sablingual tablεt, εn nos jel. Fɔ di wan dɛn we nɔ gɛt bɛtɛ tin fɔ it, dɔktɔ dɛn kin se dɛn fɔ injɛkshɔn .
Yu dɔktɔ na di bɛst pɔsin fɔ disayd if yu nid sɔpɔtmɛnt, ɛn if na so, us kayn ɛn ɔmɔs. I go du blɔd tɛst fɔ chɛk yu B12 lɛvɛl ɛn advays yu fɔ du dat. Nɔ ɛva tek vaytamɛn sɔpɔtmɛnt bay yu yon sɛns.
Aw bɔku vaytamɛn B12 wi nid fɔ wan de?
di vaytam in B12 we yu nid ɛvride kin difrɛn difrɛn wan bay di ej. dis amoun dεn de mכsu insay maykrogram (mcg).
| Grup we dɛn ol | Rikɔmɛnd fɔ it ɛvride (mcg) . |
|---|---|
| 0-6 mɔnt | 0,4 mcg |
| 7-12 mɔnt | 0,5 mcg we yu de yuz |
| 1-3 ia | 0,9 mcg |
| 4-8 ia | 1,2 mcg |
| 9-13 ia ol | 1,8 mcg |
| Ej 14+ ɛn 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 |
Bɔku tɛm, ivin if yu tek bɔku vaytamɛn B12, di bɔdi kin jɔs tek di tin we i nid ɛn pul di ɔda wan dɛn na yu urine, so i nɔ go du bɔku bad tin. Bɔt if yu tek bɔku mɛrɛsin fɔ lɔng tɛm, i kin mek yu gɛt bad bad tin dɛn lɛk ed we de at, nɔs, dayarɛa, ɛn yu an ɛn fut dɛn we nɔ gɛt bɛtɛ trɛnk . Dɔn bak, B12 sɔpɔtmɛnt kin intarakt wit sɔm mɛrɛsin dɛn, lɛk mɛtfɔmin, we dɛn kin yuz fɔ dayabitis. So, i rili impɔtant fɔ go to dɔktɔ fɔ advays.
Mɛsej we dɛn kin kɛr go na os
- Vitamin B12 na impɔtant tin fɔ mek wi nervɔs sistɛm, fɔ mek wi gɛt ɛnaji, ɛn fɔ mek wi gɛt rɛd blɔd sɛl.
- Di sayn dɛm lɛk fɔ taya ɔltɛm, fɔ wik, ɛn fɔ mɛmba tin kin bi sayn dɛm fɔ se yu nɔr gɛt B12.
- animal it dεm (mit, fish, milk, eg) na di bεst nεchכral sכs dεm fכ vaytam in B12.
- If yu na vegan/vegetarian, yu dɔn pas 50 ia, ɔ yu gɛt dijestiv sistɛm sik, yu de pan ay risk fɔ gɛt B12 dɛfisiɛns.
- Bifo yu tek vaytamɛn B12 sɔpɔtmɛnt, mek shɔ se yu go to yu dɔktɔ fɔ no if yu rili nid am ɛn wetin na di rayt doz.
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