I chau leh nunna nei loin i inhria bawk em? Thil tenawm tak i tih hnuah pawh i chau em? A chang chuan i hriatrengna tlem a tlakchham a, i theihnghilh nasa hle niin i hria em? Hei hi chhan tam tak awm mah se, vawiinah hian kan sawi vak vak lo, mahse kan taksa tana pawimawh tak, nutrient pakhat kan sawi dawn a ni. Chu chu vitamin B12 a ni. Hei hi a tlakchhamna, chu chu taksaa vitamin B12 mamawh zat hmuh loh hian i ngaihtuah aiin thil tam tak a nghawng thei a ni. Chuvangin vawiin hian he thu hi chipchiar takin, awlsam takin kan sawi dawn a ni.
Vitamin B12 hi eng nge ni tak tak?
A awlsam zawngin, vitamin B12 emaw, doctor-te’n an tih angin cobalamin emaw hi kan nervous system, chu chu nerve-te hnathawhna atana ei tur pawimawh tak a ni. Kan taksa hian amahin a siam thei lo. Chuvangin ei leh in atanga emaw, a tul chuan supplement atanga kan hmuh a ngai a ni.
Vitamin B12 hian kan taksa tana thil pawimawh thenkhat han thlir ila:
- DNA siam chhuah: Hei hian DNA siam a pui a, chu chuan kan taksa cell tin a genetic information awmte chu a keng tel a ni.
- Thluak leh Nervous System chawm: Hei hi kan thluak leh taksa pum huapa nervous system hrisel taka hnathawhna atan a pawimawh hle.
- Energy siam chhuah: Kan ei tur chu chakna (metabolism)-ah a chantir thei a ni. Hetiang kalphung hian nitin chakna nei reng turin chakna a pe che a ni.
- Red blood cells siam chhuah: Vitamin B12 hi thisen sen hrisel taka siam chhuah nan a pawimawh hle a, chu chuan taksa pum puiah oxygen a keng tel a ni.
Ngaihtuah teh, vitamin B12 awmna chaw (entir nan, sangha chi khat) kan ei hian kan pum chhunga acid awmte chuan chu sangha chi khata protein awm atang chuan vitamin B12 chu a then hrang a. Tichuan, he vitamin B12 hi ‘intrinsic factor’ an tih protein bik nen a inzawm khawm a, chu chu pum chhung ngeiah a lo piang a, taksaah a lut ta a ni. Hetiang kalphungah hian harsatna a awm chuan vitamin B12 tlakchhamna kan nei thei a ni.
Tute nge vitamin B12 tlakchhamna vei theihna sang zawk?
A tlangpuiin ei leh in inthlau tak ei thinte hian he tlakchhamna hi an nei tlem zawk thin. Mahse, mi thenkhat chu an hlauhawm zawk.
| Risk group a ni | Chhan |
|---|---|
| Vegans/Vegetarians te an ni | Vitamin B12 hi ran chaw, sa, sangha, bawnghnute, leh artuiah te hian a pianphungah a awm a. Heng ei tur ei lote hi an tlakchhamna a sang hle. |
| Kum 50 chunglam mite | Kan tar chhoh zel chuan stomach acid production leh intrinsic factor production a tlahniam a, hei hian ei tur atanga vitamin B12 lakluh theihna a ti tlem thei a ni. |
| Digestive system natna nei te | Crohn natna leh celiac natna ang chi natna hian vitamin B12 lakluhna a tichhe thei a ni. Pum zai tawhte pawh an hlauhawm hle. |
| Anemia chi hrang hrang nei te | Pernicious anemia-ah chuan taksain ‘intrinsic factor’ a siam thei lo va, chu chuan vitamin B12 a hip thei lo. |
Tlakchhamna a awm chuan hahna, rilru hahna, hriatrengna hloh, leh ke ruh natna te ang chi symptoms a awm thei.
Vitamin B12 hian hriselna atana a thatna
Vitamin B12 hrisel taka vawn reng hian hriselna atana hlawkna engemaw zat min pe a ni.
Chauhna leh chak lohna tihziaawmna
Vitamin B12 tlakchhamna i neih chuan i chau leh chak lo reng reng thei. Hei hi a chhan chu B12 hi chakna siam chhuah nan leh oxygen phur thei thisen sen (red blood cells) siam nan a mamawh a ni. Hetih lai hian B12 ei hian i chakna level nasa takin a tisang thei a ni. Mahse, zirchianna chuan B12 supplement ei hian mi tlakchham lote tan chakna emaw infiamna lama an thawhrimna emaw a tipung nasa lo tih hmuhchhuah a ni .
Rilru hriselna thlawp
Vitamin B12 hian kan rilru put hmang tidanglamtu neurotransmitter serotonin a siam chhuak thei a ni. Chuvangin B12 level hniam leh depression inkarah hian inzawmna a awm a ni. Zirna thenkhatah chuan depression enkawl lai hian vitamin B12 supplement ei hian symptoms a tiziaawm thei tih hmuhchhuah a ni.
Naupai laia pawimawhna
Naupai lai hian Vitamin B12 tlakchhamna hi a tam hle. Mahse naute a nghawng thei a ni. Nu naupai B12 level a hniam chuan naute hian neural tube defects leh nau piang rihna hniam a neih theihna a tipung a ni. Nau pai leh nau piang hma a thlen thei bawk.
Mahse hre reng ang che, zirchianna thenkhatah chuan naupai laiin vitamin B12 tam lutuk hian naute tan harsatna a thlen thei tih a tarlang. Chuvangin, naupai emaw, nau pai tum emaw i nih chuan vitamin supplement i ei hmain i doctor nen inbiakna neih hmasak phawt ang che.
Thluak hnathawh leh hriatrengna
Kum upat rualin hriatrengna hloh hi a awm fo nachungin, vitamin B12 tlakchhamna hian a tizual thei a ni. Brain cells (neurons) te tihtlem (brain atrophy) hi hriatrengna hloh leh dementia nen a inzawm a ni. Zirna thenkhatah chuan B12 level tling tak vawn reng hian he thil hi a tikhawtlai thei tih hmuhchhuah a ni.
Engtin nge vitamin B12 i hmuh theih ang?
Kan sawi tawh ang khan ran chaw atanga vitamin B12 kan hmu ber a.
| Chaw chi hrang hrang | Entirnan |
|---|---|
| Nga leh tuifinriat thil chi hrang hrang | Salmon, tuna, mackerel, shrimp, oyster te pawh a awm bawk |
| Sa chi hrang hrang | Bawngsa (a bik takin liver), vawk |
| Duhthusamin bawnghnute leh bawnghnute atanga siam | Bawnghnute, cheese, yogurt, skim milk te a awm bawk |
| Eggs a ni | A bik takin egg yolks te hi |
| Chaw chakna (Fortified Foods) te | Chawhmeh cereal thenkhat, soy milk, nutritional yeast te pawh a awm bawk |
Rannung thil ei lo tan chuan vitamin B12 nei chaw ei emaw, doctor-in a tih angin supplement ei emaw a pawimawh hle.
Supplements chungchang
Vitamin B12 supplement hi pill, sublingual tablet, leh nasal gel angin a awm a. Tlakchhamna nasa tak nei tan chuan doctor-te chuan injection pek an rawt a ni .
I doctor hi supplement i mamawh leh mamawh loh tur leh a mamawh a nih chuan eng chi nge engzat nge tih tur tih hi mi tha ber a ni. I B12 level enfiah turin thisen test a ti ang a, chutiang chuan thurawn a pe ang che. Vitamin supplement hi i duh dan angin ei ngai suh.
Ni khatah vitamin B12 engzat nge kan mamawh?
Nitin vitamin B12 mamawh zat hi kum a zirin a inang lo. Hetiang zat hi microgram (mcg)-a teh a ni.
| Kum hrang hrang | Nitin ei tur rawt (mcg) 1.1. |
|---|---|
| Thla 0-6 chhung a ni | 0.4 mcg a ni |
| Thla 7-12 chhung a ni | 0.5 mcg a ni |
| Kum 1-3 chhung a ni | 0.9 mcg a ni |
| Kum 4-8 chhung a ni | 1.2 mcg a ni |
| Kum 9-13 inkar a ni | 1.8 mcg a ni |
| Kum 14+ leh puitling tan | 2.4 mcg a ni |
| Nu naupai te | 2.6 mcg a ni |
| Nu naupai lai | 2.8 mcg a ni |
A tlangpuiin Vitamin B12 i ei tam lutuk pawhin taksain a mamawh zat chauh a hip lut a, a bak chu zun-ah a paih chhuak thin a, chuvangin harsatna lian tham a thlen lovang. Mahse, hun rei tak chhung a tam lutuk hian side effects a thlen thei a, chu chu lu na, luak chhuak, ril\am, leh ke ruhte a ti na thei a ni . Tin, B12 supplement hian damdawi thenkhat, diabetes tan hman thin metformin te nen pawh a inzawm thei bawk. Chuvangin damdawi lam thurawn lak a pawimawh hle.
Take-Home Thuchah a ni
- Vitamin B12 hi kan nervous system, energy siamchhuahna leh red blood cell siamna atana nutrient pawimawh tak a ni.
- Symptoms, chau reng reng, chak lohna, leh hriatrengna hloh te hi B12 tlakchhamna chhinchhiahna a ni thei.
- Ran chaw (sa, sangha, bawnghnute, artui) hi natural source tha ber a ni a, vitamin B12 hi a tha ber a ni.
- Vegan/vegetarian, kum 50 chunglam, emaw, digestive system natna nei i nih chuan B12 tlakchhamna i neih theihna a sang zawk.
- Vitamin B12 supplement i ei hmain doctor rawn hmasa phawt la, i mamawh tak tak em tih leh a dose dik tak chu eng nge ni tih hriat hmasa phawt ang che.
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