Kei te ngenge koe, kei te ngenge hoki i te rā roa? Kei te pēhia tō ngākau e te tere, kei te ngoikore ō waewae? Kei te pāngia tonutia koe e te mate pukupuku waha? Mena kei te kitea tētahi, ētahi rānei o ēnei, tera pea kei te ngoikore tō tinana i te huaora B12. Ahakoa he tokomaha te hunga kāore e whakaaro pērā, he mea nui te huaora B12 mō te mahi hauora o ō tātou tinana. Nō reira, i tēnei rā, me kōrero tātou mō tēnei huaora B12, tōna hiranga mō ō tātou tinana, he aha ngā mea ka puta ina iti, me ngā mea ka taea te mahi mōna.
He aha rawa te huaora B12?
He whakarāpopototanga noa iho, he matūkai nui te huaora B12 e kore e taea e te tinana te whakaputa i a ia anō, engari he mea nui. Ko te tikanga me whiwhi tātou i tēnei huaora mai i te kai, i ngā tāpiringa rānei, mēnā e tika ana. Ko te nuinga o tēnei huaora ka kitea i roto i ngā kai kararehe, pērā i te mīti, te ika, te miraka, me ngā hua manu.
He huaora wairewa-wai te Huaora B12. Nō reira, ki te nui atu i te mea e hiahiatia ana e tō tinana, ka tukuna te toenga ki roto i tō mimi. Heoi, ka taea e tō ate te penapena i tēnei huaora mō te rima tau pea. Heoi, ki te kore e nui te B12 e whiwhihia ana e koe mai i tō kai, ka pāngia pea koe e te ngoikore o te huaora B12 i roto i te wā. Nā te mea kei roto i tēnei huaora te kohuke cobalt, ka kiia i ētahi wā ko te cobalamin. Ka taea te whakatau ngāwari i ō taumata B12 mā te whakamātautau toto.
He aha ngā painga o te huaora B12 mō ō tātou tinana?
He tino nui te mahi a te Huaora B12 ki roto i tō tātou tinana. Me titiro tātou ki tāna mahi.
Te hauora o te toto, te wheua me te pūnaha io
He mea nui te Huaora B12 mō te whakaputanga o te DNA i roto i tō tātou tinana, me te hanganga o ngā toto toto whero. Ka haria e ngā toto toto whero te hāora puta noa i te tinana. Ki te kore e nui te B12, kāore ēnei toto toto whero e hanga tika, ā, ka whakangaromia. Ka kiia tēnei mate ko te anemia . He mea tino nui hoki te B12 mō te whanaketanga me te oranga hauora o tō tātou pūnaha io matua, arā, te roro me te taurakira.
Kua whakaatuhia e ētahi rangahau ka whakaitihia e ngā huaora B, inā koa ko te B12, te mōrearea o te osteoporosis me te whati hope. Heoi, kāore anō kia whakamātauhia kia tino mārama ka taea e te tango i ngā tāpiringa huaora B te ārai i ēnei raruraru wheua.
He tirohanga pai
Ahakoa he tino onge, ka taea e te korenga o te huaora B12 te kino i te io whatu, e kawe ana i ngā mōhiohio tirohanga mai i te kanohi ki te roro. Ka kiia tēnei ko te neuropathy whatu. Ka taea e tēnei te arahi ki te ngaro haere o te tirohanga me te whanaketanga o ngā ira matapo.
Te oranga hinengaro me te mahara
Ahakoa kua whakaatuhia e ngā rangahau he hononga i waenga i te pouri me te iti o ngā taumata B12, kāore anō kia kitea he taunakitanga e taea ai e te tango pire B12 te whakaora i te pouri. Heoi, mā te whakamātautau i ngā taumata B12 i roto i te hunga whai raruraru hauora hinengaro me te whakatika i aua taumata mēnā he iti, ka āwhina pea ki te whakahaere i ngā tohu.
E hono ana hoki te korenga o te huaora B12 ki ngā raruraru hinengaro, ka whai wāhi pea ēnei ki ngā āhuatanga pēnei i te mate a Alzheimer.
Whakaarohia, ki te wareware tonu koe i ētahi mea, ā, he uaua ki te arotahi, he mea pai pea kia kite i te tākuta me te kōrero mō ō taumata huaora B12.
Te ora o te tinana me te hauora o te kiri
Tērā pea kua kite koe i ngā inu pūngao maha e pānuitia ana he nui te huaora B12. Inaa, ki te mea kei te ngenge koe nā te korenga o te huaora B12 , mā te whakahoki i ō taumata B12 ki te āhua noa ka āwhina i te whakaiti i tō ngenge me te hoatu i te kaha ake ki a koe. Heoi, ki te mea kua noa kē ō taumata B12, kāore te tango i te B12 tāpiri e whakanui ake i tō kaha.
Ka puta pea ngā ira pango i runga i te kiri (hyperpigmentation), ngā ira mā (vitiligo), ngā mate waha, me te hakihaki i te korenga o te huaora B12. Ka puta hoki te ngaronga o te makawe. Ki te huri ō whao ki te parauri-hina, ki te kikorangi rānei, he tohu pea tēnā nō te korenga o te huaora B12.
E hia te nui o te huaora B12 e hiahiatia ana e tātou?
Ka rerekē te nui o te huaora B12 e hiahiatia ana e koe i ia rā, i runga i tō tau, i ō tikanga kai, me ō āhuatanga hauora. Kei te ripanga i raro nei ngā kai whānui e taunakitia ana mō ia rā.
| Rōpū tau | Te hiahiatanga o ia rā (maikorokaramu - maikorokaramu) |
|---|---|
| Ngā pēpi tae atu ki te 6 marama | 0.4 maikorokaramu |
| Ngā pēpi 7 - 12 marama | 0.5 maikorokaramu |
| Tamariki 1 - 3 tau te pakeke | 0.9 maikorokaramu |
| Tamariki 4 - 8 tau te pakeke | 1.2 maikorokaramu |
| Tamariki 9 - 13 tau te pakeke | 1.8 maikorokaramu |
| Ngā taiohi 14 - 18 tau te pakeke | 2.4 maikorokaramu |
| Ngā pakeke (19+ tau) | 2.4 maikorokaramu |
| Ngā whaea hapū | 2.6 maikorokaramu |
| Ngā whaea e whāngai ana i ngā pēpi | 2.8 maikorokaramu |
Ngā huarahi hei whiwhi i te huaora B12
- Kai: Ka taea e koe te tiki i te B12 maori mai i ngā hua kararehe pēnei i te mīti, te ika, te heihei, te miraka, te tiihi, te miraka kawa, me ngā hua manu.
- Ngā Kai Whakapakari: Kei roto i ētahi pata parakuihi, taro, me ngā miraka tipu he huaora B12 kei roto. Mena he kai huawhenua koe , he nui ake te tūponotanga ki te pāngia e te ngoikore o te huaora B12. Nō reira, he mea nui kia kōrero koe ki tō tākuta mō te tango i ēnei kai whakapaikari, te tāpiringa huaora B12 rānei.
- Ngā Tāpiringa B12: Ki te kore e kino te ngoikore, ka tohua pea e tō tākuta ngā papa B12. Kei te wātea ēnei i te ahua o ngā papa e horomia ana i raro i te arero, ngā papa hei horomia, he rehu ihu rānei.
- Werohanga B12: Mena he nui te ngoikore, he uaua rānei ki te tinana te mimiti i te B12 (hei tauira, te Pernicious Anemia), ka tohua pea e tō tākuta he werohanga B12. Me whiwhi pea koe i ēnei werohanga i ia rua, i ia toru marama rānei mō te toenga o tō oranga.
Te korenga o te huaora B12 me ōna pānga
Nā te mea ka rongoatia e ō tātou tinana te B12, ka roa pea ngā tau ka puta mai ngā tohu o te ngoikore. Ki te whakaaro koe he ngoikore tōu, me toro atu ki te tākuta tonu, ka whakamātauria te toto.
| Ngā tohu tōmua o te koretake | Ngā āhuatanga kino ka puta mai mēnā kāore e rongoatia |
|---|---|
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Me pēhea te rongoā mō te ngoikore o te B12?
Ko te maimoatanga e whakawhirinaki ana ki te take o te ngoikore.
- Nā ngā tikanga kai: Ka taea e koe te tāpiri atu i te mīti, te ika, me ngā hua miraka ki tō kai. Ko te hunga e kai ana i ngā kai tipu anake me tango i ngā tāpiringa B12, i ngā kai whakakaha rānei.
- Nā te raruraru mimiti: Ko ētahi mate pūnaha ārai mate, pērā i te Pernicious Anemia, ka ārai i te tinana ki te whakaputa i te pūmua e kiia nei ko te Intrinsic Factor e hiahiatia ana hei mimiti i te B12. Mō ēnei tāngata, kāore e whai hua ngā pire B12, me werohanga.
- Ētahi rongoā: Ka taea hoki e ētahi rongoā mō te gastritis (hei tauira, Omeprazole, Esomeprazole) me ētahi rongoā mō te mate huka te whakaiti i te mimiti o te B12. Mena kei te tango koe i tētahi o ēnei rongoā, kōrero ki tō tākuta mō tēnei. Tērā pea ka tūtohu ia i tētahi tāpiringa B12, i tētahi atu rongoā rānei.
Ko te mea nui, ki te mea ka pāngia ngā io e te korenga o te B12, tera pea ka pumau tonu te kino. Nō reira, he mea tino nui kia rapu tohutohu hauora i te wā tonu ka puta mai ngā tohu.
Karere Tangohia ki te Kāinga
- He matūkai nui te Huaora B12 mō tā tātou pūnaha io, ngā pūtau toto, me te hanga DNA.
- Ka kitea noa iho tēnei i roto i ngā kai kararehe pēnei i te mīti, te ika, te miraka, me ngā hua manu.
- Ko ngā tohu o te korenga o te huaora ko te ngenge nui, te ngoikore, te mate waha, te kiri mā, me ngā raruraru mahara.
- Kia tino tupato ki te huaora B12 mēnā he kaiwhenua koe, he whaea hāpu, he uaua rānei ki te mimiti i te kai.
- Mena kei te whakapae koe kei te ngoikore koe i te huaora B12, i mua rānei i te tīmatanga o tētahi tāpiringa kai, me kōrero tonu ki tō tākuta.
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