Kei te ngenge tonu koe, kei te ngoikore hoki? He ngutu ngatata, he mate pāwera rānei kei tō arero? Kei te ahua ngoikore ō ringaringa me ō waewae i ētahi wā? Ka pāngia tātou e ēnei āhuatanga i ia rā, engari he tohu nui ēnei mai i tō tātou tinana. Ina koa, he tohu ēnei mō te korenga o te huaora B. Nō reira, i tēnei rā, me kōrero tātou mō tēnei matūkai nui mō tō tātou tinana e kiia nei ko te huaora B.
He aha tēnei Matatini Huaora B?
He whakarāpopototanga noa iho, ko te Matatini Huaora B he kohinga o ngā huaora e 8 e hono tahi ana, ā, he maha ngā mahi nui e mahia ana e rātou. He rite ki ngā tuākana e 8 i roto i te whānau kotahi. Ka mahi tahi rātou katoa ki te āwhina i ngā mea maha e tupu ana i te taumata pūtau o te tinana.
Ko ēnei huaora e waru ko:
- Tiamina (B1)
- Riboflavin (Riboflavin - B2)
- Niacin (Niacin - B3)
- Waikawa Pantotenika (B5)
- Pirikōhinu (Pīrikohinu - B6)
- Paitini (B7)
- Folate (Folate - B9)
- Kobalamin (Kobalamin - B12)
Ko te nuinga o ngā kai e kainga ana e tātou he huaora ēnei. Engari ko ētahi, pērā i te huaora B12, ka kitea nuitia i roto i ngā kai kararehe pērā i te mīti, te ika, te miraka, me ngā hua manu. Mena he kaiwhenua koe, he kai huawhenua rānei, he take rānei kāore koe e kai nui ana i ēnei huaora, me whai tāpiringa huaora B pea koe.
He aha te hua o ēnei huaora B ki ō tātou tinana?
He mahi motuhake tā ia o ēnei huaora B. Kia titiro tātou he aha rātou. Kua hanga e au tētahi ripanga iti hei whakamāmā ake i te mārama.
| Momo huaora | Ngā mahi matua |
|---|---|
| B1 (Tiamina) | Ka āwhina i te huri i te kai e kainga ana e tātou hei pūngao, ā, he mea nui hoki mō te pūnaha io hauora. |
| B2 (Riboflavin) | He antioxidant tōna mahi, e tiaki ana i ngā pūtau o te tinana mai i ngā matūriki kino. |
| B3 (Niacin) | Ka āwhina i te mahi hauora o te pūnaha nakunaku, te kiri, me ngā io. |
| B5 (Waikawa Pantotenika) | Ka āwhina i te tinana ki te whakaputa me te wawahi i te ngako. Ka whai wāhi hoki ki te whakaputanga o ngā toto whero me ngā homoni. |
| B6 (Pirikōsina) | He mea nui mō te whanaketanga me te mahi a te roro. Ka āwhina i te whakaputa i ngā neurotransmitters me ngā pūtau pūnaha ārai mate. |
| B7 (Paiotin) | Ka āwhina i te whakaputa i ngā waikawa ngako me te hukahuka, e whakarato ana i te pūngao ki te tinana. |
| B9 (Waikawa Folic/Folate) | He mea nui mō te whakaputa i ngā rauemi ira me ngā toto whero i roto i te tinana. He mea tino nui i te wā e hapu ana. |
| B12 (Kobalamin) | He mea nui mō te whakaputa i ngā pūtau toto whero me te pupuri i te hauora o ngā pūtau io. |
Te hiranga o te Matatini Huaora B i te wā e hapu ana
Mena he whaea hāpu koe, he tangata rānei e hapu ana, he mea tino nui tēnei wāhanga māu. I roto i ngā huaora e taunakitia ana e ngā tākuta i te wā e hapū ana, he wāhi motuhake te Huaora B Matatini. He mea nui mō te oranga hauora o te whaea me te pēpi e tipu ana i roto i te kōpū.
Mā te tango i te waikawa folic (huaora B9) i mua i te haputanga me ngā wiki tōmua o te hapūtanga ka āwhina i te ārai i ngā āhuatanga pēnei i te spina bifida, he koha whānau kino ka pā ki te pūnaha io o te pēpi.
He mea nui anō hoki ētahi atu huaora i tēnei wā:
- Huaora B6: Ka āwhina i te whanaketanga o te roro me te pūnaha io o te pēpi. Tērā pea ka āwhina anō hoki ki te whakahaere i te whakapairuaki o te ata i roto i te whaea.
- Huaora B12: Ka mahi tahi me te waikawa folic hei ārai i ngā mate o te pūnaha io.
- Ētahi atu huaora B: āwhina i te whanaketanga o te roro o te pēpi (B1), te hauora o ngā kanohi (B2), te nakunaku o te whaea (B3), me te whakaiti i te wiri o ngā uaua o ngā waewae (B5).
He aha ngā tohu o te korenga o te huaora B?
Ina he ngoikore te tinana i tētahi, i ētahi rānei o ngā huaora B, ka puta ngā tohu rerekē. Ka rerekē ēnei i runga i te momo huaora. Tirohia mēnā kei a koe tētahi o ēnei tohu.
| Momo huaora | Ngā tohu ka puta pea mēnā he ngoikore |
|---|---|
| B1 (Tiamina) | Te ngenge o ngā peka, te mumura o ngā waewae, te wiri o ngā uaua, te ngaro o te mahara, ngā raruraru o te ngākau. |
| B2 (Riboflavin) | Ngā kokonga ngatata o te waha, ngā mariao i te arero, ngā ira whero i te kiri (ina koa te taha o te ihu me ngā taringa). |
| B3 (Niacin) | He ponana pēnei i te werawera o te rā, he arero pupuhi, he korere, he pōhēhē hinengaro. |
| B6 (Pirikōsina) | Te kiri mākūkū, te ngoikore o ngā peka, te ngatata o ngā kokonga o te waha, te pouri, te haurangi. |
| B9 (Folate) | Ngenge, kiri mā (anemia), uaua ki te manawa, arero whero me te mamae, ngaronga mahara. |
| B12 (Kobalamin) | Ngenge, kiri mā (anemia), ngoikore o ngā waewae, ngaro te taurite, ngaro te mahara, whero me te mamae o te arero. |
He mea nui: Ka puta anō hoki ēnei tohu i roto i ētahi atu āhuatanga hauora. Nō reira, ki te pāngia koe e tētahi o ēnei tohu, me toro atu ki tō tākuta mō ētahi tohutohu. Kaua e tātaritanga whaiaro.
Me pēhea te tiki i te matatini huaora B?
1. Mai i te kai
Ko te huarahi pai rawa atu, ā, ko te huarahi tino taiao ko te kai i tētahi kai taurite. Anei ētahi kai e nui ana te huaora B:
- Ngā witi: Raihi parauri, ōti
- Huawhenua: Pīnihi, pūrokoro, kūmara
- Hua: Panana, āwōkātō
- Mīti me te ika: mīti kau, heihei, ika pērā i te hāmana, te tuna
- Ngā hua miraka: miraka, tīhi, miraka kawa
- Ētahi atu: he hua manu, he pīni tīhi, he aramona, he purapura putirā
2. Mai i ngā tāpiringa
I ētahi wā, he uaua pea te tiki i te nui e hiahiatia ana mai i te kai anake.
- Mena he kai huawhenua/vegan koe.
- Mena kei te hapu koe, kei te whāngai u rānei.
- Mena he mate tō te pūnaha nakunaku (hei tauira, te mate mumura o te puku).
- Mena he kaumātua koe.
- Mena ka roa te wā e tango ana koe i ētahi rongoā (hei tauira, ētahi rongoā mō te gastritis).
I tēnei āhuatanga, ka tohua pea e te tākuta he pire matatini huaora B, he huaora motuhake rānei pēnei i te B12 hei werohanga.
Kia maumahara, kaua e tango i te nui o te horopeta o tētahi tāpiringa huaora me te kore he tohutohu hauora.
He mōrearea kei nui rawa te huaora B e kainga ana?
He huaora wairewa-wai te Huaora B. Ko te tikanga tēnei, ki te nui atu i te mea e hiahiatia ana e te tinana, ka tukuna atu i roto i te mimi. Nō reira, he tino iti te mōrearea o ngā pānga taha mai i te nui rawa o te kai huaora B mai i te kai.
Heoi, mā te tango i ngā tāpiringa i roto i ngā horopeta nui mō te wā roa ka pā mai ētahi raruraru.
- Te nui rawa o te huaora B6 (Pyridoxine): Ka pā te ngoikore, te ngaro rānei o te rongo (peripheral neuropathy) ki te kino o ngā io o ngā peka.
- Te kai nui rawa o te huaora B3 (Niacin): Tērā pea ka kino te ate. Tērā pea ka whero te kiri me te mākūkū.
- Kua whakaatuhia e ētahi rangahau mā te tango i ngā horopeta nui o te huaora B6 me te B12 i roto i ngā tāne kaipaipa ka piki ake te mōrearea o te mate pukupuku pūkahukahu.
Koia mātou e kī tonu nei, me whakamahi noa i muri i te kōrero ki tō tākuta, me te mōhio anō mēnā e tino hiahiatia ana, me te nui hoki o te rongoā e hiahiatia ana.
Karere Tangohia ki te Kāinga
- Ko te Matatini Huaora B he huinga o ngā huaora e 8 e tika ana mō te mahi hauora o te roro, te pūnaha io, me ngā pūtau toto.
- Ko ngā tohu pēnei i te ngenge pinepine, te mate waha, me te ngoikore o ngā peka, he tohu pea ēnei o te korenga o te huaora B.
- Ko te huarahi pai ki te tiki i ēnei huaora ko te whakamahi i tētahi kai rerekē, taurite hoki.
- He mea tino nui te tango i te waikawa folic, ina koa i te wā e hapu ana, mō te hauora o te pēpi.
- Kaua e tango i ngā horopeta nui o te huaora B me te kore kōrero ki te tākuta. Mena ka puta he tohumate, rapua he tohutohu hauora i te tuatahi.
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