Kei te ngenge tonu koe, kei te kore ora tonu? Kei te ngenge tonu koe ahakoa kua oti tetahi mea iti te mahi? Kei te ahua ngoikore tō mahara i ētahi wā, ā, he nui ngā mea e warewarehia ana e koe? Ahakoa he maha ngā take mō tēnei, i tēnei rā kei te kōrero tātou mō tētahi matūkai kāore e tino kōrerohia ana, engari he mea nui ki tō tātou tinana. Ko te huaora B12 tēnā. Ko te korenga o tēnei, arā, ko te kore e whiwhi i te nui o te huaora B12 e hiahiatia ana e te tinana, ka pā ki ngā mea maha atu i tō whakaaro. Nō reira, i tēnei rā ka kōrerohia e tātou tēnei me te taipitopito, he tino māmā noa iho.
He aha rawa te huaora B12?
He whakarāpopototanga noa iho, ko te huaora B12, ko te cobalamin rānei e kīia ana e ngā tākuta, he matūkai nui mō te mahi a tō tātou pūnaha io, arā, ko ngā io. Kāore e taea e tō tātou tinana te hanga i a ia anō. Nō reira, me tiki mai i te kai, i ngā tāpiringa rānei, ki te tika.
Kia tirohia ētahi o ngā mahi matua a te huaora B12 mō tō tātou tinana:
- Te whakaputa ira: Ka āwhina tēnei ki te hanga i te ira, kei roto nei ngā mōhiohio ira e kitea ana i roto i ia pūtau o tō tātou tinana.
- Te whāngai i te roro me te pūnaha io: He mea nui tēnei mō te mahi hauora o te roro me te pūnaha io puta noa i te tinana.
- Te whakaputa pūngao: Ka āwhina i te huri i te kai e kainga ana e tātou hei pūngao (metabolism). Mā tēnei tukanga ka hoatu he pūngao ki a koe kia mau tonu te hihiko i te roanga o te rā.
- Te hanga toto whero: He mea nui te huaora B12 mō te hanga hauora o ngā toto whero, e kawe ana i te hāora puta noa i te tinana.
Whakaarohia, ina kai tātou i tētahi kai kei roto te huaora B12 (hei tauira, he wahi ika), ka wehea te huaora B12 mai i te pūmua i roto i taua wahi ika e ngā waikawa o roto i tō tātou puku. Kātahi ka honoa tēnei huaora B12 ki tētahi pūmua motuhake e kiia nei ko te 'tauwehe ā-roto', e hangaia ana i roto i te puku tonu, ā, ka mimitia ki roto i te tinana. Mena he raruraru kei roto i tēnei tukanga, ka pāngia tātou e te ngoikore o te huaora B12.
Ko wai kei te nui ake te mōrearea ki te whakawhanake i te ngoikore o te huaora B12?
Ko te tikanga, ko te hunga e kai ana i tētahi kai taurite, he iti ake te tūponotanga ka pāngia e tēnei ngoikoretanga. Heoi, he nui ake te tūponotanga o ētahi tāngata.
| Rōpū mōrearea | Take |
|---|---|
| Ngā Kaiwhenua/Ngā Kaiwhenua | Kei roto i ngā kai kararehe pēnei i te mīti, te ika, te miraka, me ngā hua manu te huaora B12. Ko te hunga kāore e kai i ēnei kai ka nui ake te mōrearea ki te korenga o te huaora B12. |
| Ngā tāngata neke atu i te 50 tau te pakeke | I a tātou e pakeke haere ana, ka heke te hanga waikawa o te puku me te hanga tauwehe ā-roto, ka whakaiti i te kaha ki te mimiti i te huaora B12 mai i te kai. |
| Ngā tāngata whai mate pūnaha nakunaku | Ka taea e ngā āhuatanga pēnei i te mate a Crohn me te mate celiac te whakararu i te mimiti o te huaora B12. Kei te mōrearea hoki te hunga kua pokanga puku. |
| Ngā tāngata whai momo anemia | I roto i te anemia kino, kāore e taea e te tinana te whakaputa i te 'āhuatanga ā-roto', e aukati ana i te mimiti i te huaora B12. |
Mena he ngoikoretanga, ka puta pea ngā tohu pēnei i te ngenge, te ngenge, te ngaro o te mahara, me te ngoikore o ngā peka .
Ngā painga hauora o te huaora B12
Mā te pupuri i ngā taumata hauora o te huaora B12 ka maha ngā painga hauora mō tātou.
Te whakaiti i te ngenge me te ngoikore
Mena he ngoikore tō huaora B12, tera pea ka ngenge tonu koe, ka ngoikore hoki. Nā te mea e hiahiatia ana te B12 hei whakaputa pūngao me te hanga i ngā toto whero hei kawe hāora. Mā te tango i te B12 i tēnei wā ka taea te whakapai ake i ō taumata pūngao. Heoi, kua kitea e ngā rangahau kāore te tango i ngā tāpiringa B12 e whakanui ake i te pūngao, i te mahi hākinakina rānei i roto i te hunga kāore i te ngoikore .
Te tautoko i te hauora hinengaro
Ka āwhina te Huaora B12 ki te whakaputa i te serotonin, he neurotransmitter e whakahaere ana i ō tātou kare ā-roto. Nō reira, kua kitea he hononga i waenga i te iti o ngā taumata B12 me te pouri. Kua whakaatuhia e ētahi rangahau ko te tango i ngā tāpiringa huaora B12 i te wā e rongoatia ana mō te pouri ka āwhina i te whakamamae i ngā tohu.
Te hiranga i te wā e hapu ana
He mea noa te korenga o te huaora B12 i te wā e hapu ana. Engari ka pā ki te pēpi. Mēnā he iti ngā taumata o te huaora B12 o te whaea e hapu ana, ka piki ake te mōrearea o te pēpi ki ngā hapa ngongo io me te taumaha iti i te whānautanga. Ka taea hoki e ia te arahi ki te materoto me te whānautanga wawe.
Engari kia maumahara, e whakaatu ana ētahi rangahau he nui rawa te huaora B12 i te wā e hapu ana ka kino ki te pēpi. Nō reira, ki te mea kei te hapu koe, kei te ngana rānei koe ki te hapu, kia mōhio koe ki te kōrero ki tō tākuta i mua i te tango i tētahi tāpiringa huaora.
Te mahi a te roro me te mahara
Ahakoa he mea noa te ngaronga o te mahara i te kaumātuatanga, ka taea e te korenga o te huaora B12 te whakararu i te āhua. Ko te mimiti o ngā pūtau roro (ngā neuron) (te ngoikore o te roro) e hono ana ki te ngaronga o te mahara me te mate wareware. Kua whakaatuhia e ētahi rangahau mā te pupuri i ngā taumata B12 e tika ana ka taea te whakaroa i tēnei tukanga.
Me pēhea te whiwhi i te huaora B12?
E ai ki tā mātou i kōrero ai i mua, ko te nuinga o te huaora B12 ka riro mai i a tātou i ngā kai kararehe.
| Momo kai | Ngā tauira |
|---|---|
| Ika me ngā kaimoana | Hāmana, tuna, makarela, kōura, tio |
| Mīti | Mīti kau (ina koa te ate), heihei |
| Miraka me ngā hua miraka | Miraka, tīhi, miraka kawa, miraka kore-momona |
| Ngā hua manu | Ina koa ko ngā toene hua manu |
| Ngā Kai Whakapakari | Ko ētahi pata parakuihi, miraka pīni, rewena kai |
Mō te hunga kāore e kai ana i ngā hua kararehe, he mea tino nui kia kai i ngā kai kua whakakahangia ki te huaora B12, kia tango rānei i ngā tāpiringa kai e ai ki ngā tohutohu a te tākuta.
Mō ngā Tāpiringa
Kei te wātea ngā tāpiringa huaora B12 i roto i te ahua o ngā pire, ngā papa i raro i te arero, me te hinu ihu. Mō ngā ngoikoretanga kino, ka tūtohu ngā tākuta kia werohia .
Ko tō tākuta te tangata pai rawa atu hei whakatau mēnā e hiahia ana koe ki tētahi tāpiringa, ā, mēnā e hiahiatia ana, he aha te momo me te nui. Māna e whakamātautau toto hei tirotiro i ō taumata B12, ā, ka tohutohu i a koe kia rite. Kaua rawa e tango i ngā tāpiringa huaora i runga i tō ake whakaaro.
E hia te nui o te huaora B12 e hiahiatia ana e tātou i ia rā?
Ka rerekē te hiahia o ia rā mō te huaora B12 i runga i te tau. Ka inehia tēnei nui i roto i ngā maikorokaramu (mcg).
| Rōpū tau | Te kai e taunakitia ana mō ia rā (mcg) |
|---|---|
| 0-6 marama | 0.4 maikorokaramu |
| 7-12 marama | 0.5 maikorokaramu |
| 1-3 tau | 0.9 maikorokaramu |
| 4-8 tau | 1.2 maikorokaramu |
| 9-13 tau te pakeke | 1.8 maikorokaramu |
| 14 tau te pakeke me ngā pakeke | 2.4 maikorokaramu |
| Ngā whaea hapū | 2.6 maikorokaramu |
| Ngā whaea e whāngai ana i ngā pēpi | 2.8 maikorokaramu |
Ahakoa ka nui rawa te huaora B12 ka tangohia e te tinana, ko te nui anake e hiahiatia ana ka tukuna e te tinana, ā, ka tukuna te toenga ki roto i te mimi, nō reira kāore e nui te kino. Heoi, ki te roa te tango i ngā horopeta nui, ka pā mai pea ngā pānga taha pēnei i te ānini, te whakapairuaki, te korere, me te ngoikore o ngā waewae . Waihoki, ka taea e ngā tāpiringa B12 te taunekeneke me ētahi rongoā, pēnei i te metformin, e whakamahia ana mō te mate huka. Nō reira, he mea nui kia rapu tohutohu hauora.
Karere Tangohia ki te Kāinga
- He matūkai nui te Huaora B12 mō tā tātou pūnaha io, mō te whakaputa pūngao, me te hanganga o ngā pūtau toto whero.
- Ko ngā tohu pēnei i te ngenge tonu, te ngoikore, me te ngaronga o te mahara he tohu pea nō te korenga o te huaora B12.
- Ko ngā kai kararehe (mīti, ika, miraka, hua manu) ngā puna taiao pai rawa atu o te huaora B12.
- Mena he kai huawhenua koe, neke atu i te 50 tau te pakeke, he mate pūnaha nakunaku rānei tōu, he nui ake tō tūponotanga ki te pāngia e te ngoikore o te huaora B12.
- I mua i te tango i te tāpiringa huaora B12, me kōrero koe ki tō tākuta kia mōhio ai mēnā e tino hiahiatia ana e koe, me te horopeta tika hoki.
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