Kei te ngenge tonu koe? Kei te ahua kāore he kaha? Ko tētahi take mō ēnei mea, ko te kore e whiwhi te tinana i te nui o te huaora B12. He mea nui te huaora B12 mō tō tātou hauora, engari he matūkai e warewarehia ana e tātou i ētahi wā. Nō reira, i tēnei rā ka kōrero tātou mō tēnei huaora B12, āna mahi mō tō tātou tinana, he aha ngā mea ka puta mēnā he ngoikore, me pēhea te tiki atu.
He aha tonu te huaora B12? He aha tōna hiranga ki a tātou?
He whakarāpopototanga noa iho, he huaora wairewa-wai te huaora B12 e āwhina ana i ngā mahi nui o roto i tō tātou tinana. Whakaarohia tō tātou tinana he wheketere nui. Kāore e taea e tēnei wheketere te mahi tika me te kore he huaora B12.
Ko te mea nui, he mea nui tēnei mō tō tātou tinana nā ēnei take e whai ake nei:
- Te hanga toto whero: Ka haria e ēnei toto whero te hāora puta noa i ō tātou tinana. He mea nui te huaora B12 mō tā rātou hanga tika. Ki te kore tēnei, ka raru pea te hanga toto whero, ka puta ai ngā mate pēnei i te anemia.
- Mō te hauora o te pūnaha io: He mea nui te Huaora B12 mō te mahi tika o te pūnaha io, e kawe ana i ngā karere mai i tō tātou roro ki te toenga o te tinana. Ka āwhina i te pupuri i te hipoki tiaki (te pūeru myelin) huri noa i ngā io.
- Mō te hanga DNA: He mea nui te Huaora B12 mō te hanga i ngā mōhiotanga ira i roto i ngā pūtau o te tinana, arā, te DNA (Deoxyribonucleic Acid) .
Ko te mea nui, kāore e taea e ō tātou tinana te hanga i te huaora B12 mā rātou anō. Me tiki mai i te kai, i ngā tāpiringa rānei mēnā e tika ana. Ahakoa ka taea e tō tātou ate te penapena i te huaora B12 mō te 5 tau pea, ki te kore tātou e kai tonu i te huaora mai i te kai, ka pau pea taua penapena, ā, ka puta he korenga.
E hia te nui o te huaora B12 e hiahiatia ana e tātou i ia rā?
He rerekē tēnei i ia tangata, i ia tangata. Ko te nui e hiahiatia ana e koe ka whakawhirinaki ki ngā āhuatanga pēnei i tō tau, ō tikanga kai, ō āhuatanga hauora, me ngā rongoā e tangohia ana e koe. Anei ngā nui e taunakitia ana mō ia rā (i roto i ngā maikorokaramu - mcg):
| Rōpū tau | Te hiahiatanga o ia rā (mcg) |
|---|---|
| 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 | 2.4 maikorokaramu |
| Ngā whaea hapū | 2.6 maikorokaramu |
| Ngā whaea e whāngai ana i ngā pēpi | 2.8 maikorokaramu |
He aha ngā kai ka taea e koe te whiwhi huaora B12 mai i?
Ka kitea te Huaora B12 i roto i ngā kai kararehe, pērā i te mīti, te ika, te heihei, ngā hua manu, me ngā hua miraka (miraka, tiihi, miraka kawa).
Ko te hunga e kai ana i ngā kai huawhenua, vegan rānei, he nui ake te mōrearea ki te pāngia e te korenga o te huaora B12.
Nā te mea kāore i roto i ngā kai tipu te huaora B12 i roto i te taiao. Mena he kaiwhenua koe, ka taea e koe te whakatutuki i tēnei whakaritenga mā te kai i ngā hua manu me ngā kai miraka i roto i te nui. Engari ki te mea he kaiwhenua koe, me whakaaro koe ki ngā kai kua tāpirihia te huaora B12 ki roto (ngā kai whakapakari). Hei tauira, ko ētahi pata witi me te miraka pīni he huaora B12 kei roto. Ka taea e koe te kite mena kua whakapakarihia te kai mā te titiro ki te tapanga Kai Totika kei runga i te kai.
Ngā take me ngā āhuatanga mōrearea mō te korenga o te huaora B12
I a tātou e pakeke haere ana, ka heke pea te kaha o te tinana ki te mimiti i te huaora B12 mai i te kai. Hei tāpiri, he maha atu anō ngā āhuatanga ka whai wāhi ki te korenga o te huaora B12.
- Pokanga puku: Ka taea e te pokanga whakaiti taumaha, te pokanga rānei hei tango i tētahi wāhanga o te puku te whakararu i te mimiti o te B12.
- Ngā mate o te pūnaha nakunaku: Te gastritis atrophic , te anemia pernicious (e kore ai e taea e te tinana te whakaputa i tētahi pūmua motuhake hei āwhina i te tinana ki te mimiti i te B12), me ngā mate e pā ana ki te whekau iti, pērā i te mate a Crohn me te mate Celiac .
- Te nui rawa o te inu waipiro: Ka whakararu te waipiro i te mimiti o ngā matūkai.
- Ētahi rongoā: Ka taea e ētahi rongoā te whakararuraru i te mimiti o te huaora B12 ina whakamahia mō te wā roa. Hei tauira:
- Ko ētahi rongoā e whakamahia ana mō te gastritis - inā koa ko ngā aukati papu proton (PPI) .
- He rongoā te Metformin e whakamahia ana mō te mate huka.
- Ngā mate o te pūnaha ārai mate: Ngā mate pēnei i te mate a Graves, te Lupus rānei.
- Kai: E ai ki te kōrero i mua ake nei, he nui ake tēnei mōrearea mō te hunga e whai ana i tētahi kai huawhenua tino pakari.
- He matūkai nui te Huaora B12 mō te hauora o ō tātou toto whero, o te pūnaha io, me te DNA.
- Kāore e taea e ō tātou tinana te hanga i te huaora B12, nō reira me whiwhi tātou i ngā kai kararehe pēnei i te mīti, te ika, te hua manu me ngā hua miraka.
- Ka taea e te koroheketanga, ētahi āhuatanga hauora, ētahi rongoā, me ngā kai huawhenua pakari te take o te korenga o te huaora B12.
- Ki te pāngia koe e ngā tohu pēnei i te tino ngenge, te ngoikore o ō waewae, te ngaronga rānei o te mahara, kia aro atu ki aua tohu.
- Ki te whakaaro koe kei te ngoikore koe i te huaora B12, kaua e whakapae, me toro atu ki tō tākuta tonu mō ētahi tohutohu.
He mea nui: Ki te mea kei te tango koe i tēnei rongoā, kaua e mutu te tango me te kore e kōrero ki tō tākuta. Ki te whakaaro koe he ngoikore tō B12, kōrero ki tō tākuta. Māna e mahi ngā mahi e tika ana.
He aha ngā tohu o te korenga o te huaora B12?
Ka puta mārire ngā tohu o te korenga o te B12, ka puta ohorere rānei. Kāore ēnei tohu e rite mō te katoa. Mā te ripanga i raro nei ka āwhina i te whakamārama atu i tēnei.
| Momo tohu | Ngā āhuatanga noa e kitea ana |
|---|---|
| Ngā āhuatanga noa | Ngenge rawa, ngoikore, kiri mā, kiri kōwhai rānei, uaua ki te manawa, whanoke. |
| Ngā āhuatanga e pā ana ki te pūnaha io | Te ngenge, te mākūkū rānei o ngā waewae, te uaua ki te hikoi, te ngaro o te taurite, te pōuri o te tirohanga. |
| Ngā āhuatanga hinengaro | Te ngaronga o te mahara, te pōhēhē, te hurihanga o te wairua, te pouri. |
| Ētahi atu āhuatanga | Te arero pupuhi, whero, maeneene hoki ( glossitis ), ngā mate waha, te kore hiahia kai, me te ngaronga taumaha. |
Ki te pā mai ēnei tohu ki a koe, kaua e whakaaro he ngoikore te B12. Heoi, ehara i te mea pai kia kaua e aro ki ēnei tohu. Ko te mea pai ko te toro atu ki tō tākuta me te kōrero mō tēnei. Ka taea e ia te tirotiro i ō taumata B12 mā te whakamātautau toto noa, ā, ka tohua he maimoatanga tika mēnā e tika ana. Tērā pea ko te rongoā he pire, he werohanga B12 rānei.
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