Kua rongo tātou katoa i te huaora B12 i tētahi wāhi, tika? E kī ana ētahi he rongoā tauhou tēnei e whakaora ana i te tinana, e whakamamae ana hoki i te ngenge. E kī ana ētahi he tino pai te tango i te nui o te B12. He aha rawa tēnei huaora B12? He aha tōna hiranga ki tō tātou tinana? Me kōrero tātou mō tēnei mea me te kore he raruraru, he tika, he māmā noa iho.
He aha rawa te huaora B12?
He whakarāpopototanga noa iho, ko te huaora B12 he huaora B e tino hiahiatia ana e te tinana. He maha ngā mahi tino nui a ia i roto i te tinana.
- Te hanga i ngā toto whero: He mea nui te huaora B12 mō te hanga i ngā toto whero, e kawe ana i te hāora puta noa i te tinana. Ki te kore ēnei, ka ngāwari te ngenge me te ngoikore.
- Te mahi a te pūnaha io: He tino āwhina te huaora B12 ki te pupuri i te hauora o ō tātou io, kia tika ai hoki te mahi.
- Te whakaputa pūngao: Ka āwhina hoki tēnei huaora ki te huri i te kai e kainga ana e tātou hei pūngao.
- Te hanganga DNA: Ka whai wāhi hoki te B12 ki te hanganga o ngā ngota DNA kei roto ngā mōhiohio ira i roto i tō tātou tinana.
Ko te mea nui, ahakoa tōna hiranga , kāore te huaora B12 e hangaia e ō tātou tinana . Ko te tikanga me whiwhi tātou mā te kai me te inu, mā te tāpiringa rānei, mēnā kua tūtohutia e te tākuta.
Whakaarohia, ina tangohia e koe te B12 mai i te kai, ka honoa ki tētahi pūmua motuhake i roto i tō tātou puku. Ka kiia tēnei ko te 'āhuatanga ā-roto' . He rite tēnei āhuatanga ā-roto ki tētahi tekesi. Ko tēnei tekesi te mea e kohi ana i te huaora B12 ka kawe ki te wāhi e tika ana kia mimitia e ngā whekau. Ki te kore tēnei 'tekesi' i roto i te tinana o te tangata e mahi tika ana, ahakoa te nui o te B12 e kainga ana e rātou, e kore e mimitia e rātou.
E hia te nui o te huaora B12 e hiahiatia ana e tātou i ia rā?
Ahakoa ngā whakaaro o te tini tāngata, kāore e hiahiatia ana he nui o te huaora B12 i ia rā. He iti noa iho te nui e hiahiatia ana e te pakeke hauora, tata ki te 2.4 maikorokaramu (mcg) ia rā.
Ko te rongo pai, ka taea e te tangata e kai ana i tētahi kai taurite te whakatutuki i tēnei whakaritenga. Ko te huaora B12 te nuinga o te wā e kitea ana i roto i ngā kai kararehe.
| Momo kai | Ngā tauira |
|---|---|
| Mīti me te ika | Mīti kau, heihei, ika pērā i te tuna, te hāmana, me te makarera. |
| Miraka me ngā kai miraka | Miraka, miraka kawa, tīhi, miraka ngako. |
| Ngā hua manu | He nui te wāhanga o te hiahiatanga o ia rā e whakaratohia ana e te hua manu. |
| Ngā Kai Whakapakari B12 | Kei roto i ētahi pata parakuihi me ngā pata he huaora B12 kua tāpirihia hangai. |
Hei tauira, mā te 3 aune (tata ki te 85 karamu) o te tuna ka hoatu ki a koe te B12 e hiahiatia ana e koe mō te rā. Mā te kai i ngā hua manu e rua ka hoatu ki a koe te haurua o ō hiahia o ia rā.
Te korenga o te huaora B12: Ko wai kei te mōrearea?
He onge te korenga o te huaora B12 i roto i te hunga e kai ana i ngā kai hauora, taurite hoki, engari he nui ake te mōrearea o ētahi tāngata.
- Ngā tāngata neke atu i te 65 tau te pakeke: I a tātou e pakeke haere ana, ka heke te taumata o te waikawa o te puku. Ka kore pea e mahi tika te whākōkī 'intrinsic factor' i kōrerotia e tātou. Ka whakaitihia te mimiti o te B12.
- Ngā Huawhenua me ngā Kaiwhenua: Nā te mea ko te nuinga o te B12 e kitea ana i roto i ngā kai kararehe, ko te hunga kāore e kai i ēnei kai ka nui ake te tūponotanga ka pāngia e te ngoikore.
- Ngā tāngata whai mate pūnaha nakunaku: Ko te hunga whai mate pēnei i te mate a Crohn me te mate celiac, tera pea ka ngoikore te mimiti o te B12 mai i ngā whekau.
- Ngā tāngata kua pokangahia te puku, te whekau rānei: I roto i ngā pokanga whakaiti taumaha pērā i te pokanga bypass gastric, ka tangohia tetahi wāhanga o te puku, ka taea te whakararu i te mimiti o te B12.
- Ko te hunga e tango ana i ētahi rongoā mate huka (Metformin) mō te wā roa.
Mena kei roto koe i tētahi o ēnei kāwai, he mea tino nui kia kōrero koe ki tō tākuta, kia mōhio hoki koe ki ngā taumata o te huaora B12 i roto i a koe.
He aha ngā tohu o te korenga o te huaora B12?
Ka puta mai ngā momo tohu i te korenga o te huaora B12. Ka puta mārire ēnei tohu.
| Tohu | Whakaahuatanga |
|---|---|
| Te ngenge, te mahi nui | He ngenge tonu, he ngenge noa iho. He tohu noa tēnei. |
| Te ngoikore o ngā peka | He ngau kino i ngā ringaringa me ngā waewae, he ahua rānei e pēhia ana e ngā ngira. Nā te pānga ki ngā io tēnei. |
| Kiri mā | Ka taea e te hekenga o ngā toto whero (anemia) te meinga kia kōwhai, kia mā rānei te kiri. |
| Ngā mate waha me te mumura o te arero | Tērā pea ka whero, ka pupuhi te arero, ā, ka puta pea he mariao ki ngā kokonga o te waha. |
| Te uaua ki te hikoi me te ngaro o te taurite | Nā ngā pānga ki te pūnaha io, ka pāngia pea koe e te kore pumau me te ngaro o te taurite ina hikoi ana. |
| Te ngaronga o te mahara me te pōhēhē | Ka taea pea ngā mea pēnei i te wareware i ngā mea me te kore e taea te arotahi. |
He mea nui: Ka puta anō hoki ēnei tohu i roto i ētahi atu āhuatanga hauora, nō reira, ki te pāngia koe e tētahi mea pēnei, he pai ake te toro atu ki tētahi tākuta kia kitea ai te tino take, kaua e ngana ki te tātaritanga i a koe anō.
He tino pai te tango i ngā pire/werohanga B12?
Koinei te pūrākau nui rawa atu i roto i te tini tāngata. He tokomaha e whakaaro ana mā te tango i te nui o ngā pire B12, mā te werohanga rānei i te B12 ka nui te kaha o te tinana, ā, ka whakakorea te ngenge.
Ko te kōrero pono koia tēnei:
Ki te kore koe e kitea he ngoikore te B12 e te tākuta i muri i te whakamātautau toto, kāore he painga o te tango i ngā horopeta nui pēnei. Ki te nui ake te B12 e whiwhihia ana e te tangata hauora i tā rātou e hiahia ana, ka tukuna te toenga ki roto i te mimi, kāore e rongoatia ki roto i te tinana hei whakarato i te "pūngao tāpiri".
Kaua rawa e tīmata ki te tango i ngā tāpiringa huaora B12 me te kore e kōrero ki te tākuta . Kāore pea tō ngenge me tō māuiui i te take o te korenga o te B12. Mēnā he take kē atu, e kore e taea te whakaora i te tango i ngā pire B12. He mea nui kia kitea te take tūturu me te rongoā.
Karere Tangohia ki te Kāinga
- He matūkai nui te Huaora B12 mō tā tātou pūnaha io me te hanga i ngā toto whero.
- Ka taea e te nuinga o ngā pakeke hauora te whiwhi i te huaora B12 e hiahiatia ana e rātou mai i tētahi kai taurite e uru ana ki te mīti, te ika, te hua manu, me ngā hua miraka.
- He nui ake te mōrearea o te korenga o te huaora B12 i roto i te hunga kaumātua, te hunga kai huawhenua, me te hunga whai mate pāwera.
- Ki te kore he ngoikoretanga e whakaūtia e te tākuta, kāore he painga motuhake o te tango i ngā tāpiringa B12 i roto i te horopeta nui.
- Mena kei a koe ngā tohu o te korenga o te huaora B12 (pēnei i te ngenge rawa, te ngoikore o ngā ringa me ngā waewae), kaua e whakatau i a koe anō, engari me toro atu ki te tākuta, me te tiki tohutohu me te maimoatanga tika.
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