ʻO Vitamin B12

ʻO ka Vitamin B12 kahi wikamina hiki ke hoʻoheheʻe ʻia i ka wai. Wehe i loko o ka wai nā wikamina hiki ke hoʻoheheʻe ʻia e ka wai. Ma hope o ka hoʻohana ʻana o ke kino i kēia mau wikamina, waiho nā koena i ke kino ma o ka mimi.

Hiki i ke kino ke mālama i ka wikamina B12 no nā makahiki i ke akepaʻa.

ʻO ka Vitamin B12, e like me nā huaʻai B ʻē aʻe, he mea nui no ka metabolism pūnao. Kōkua ia i ka hoʻokumu ʻia ʻana o nā hunaola ʻulaʻula a me ka mālama ʻana o ka ʻōnaehana waena.

ʻIke maoli ka Vitamin B12 i nā meaʻai holoholona e like me ka iʻa, ʻiʻo, manu moa, hua manu, waiū, a me nā huahana waiū. ʻAʻohe o ka Vitamin B12 i nā meaʻai mea kanu. ʻO nā mea ʻai kakahiaka paʻa paʻa kahi kumu maʻalahi i loaʻa i ka huaʻai B12. Loaʻa ka huaora i ke kino mai kēia mau cereal no nā mea ʻai. Aia kekahi mau hua hū kōkoʻa i loko o ka huaʻai B12.

Hiki iā ʻoe ke kiʻi i nā huina nui o ka wikamina B12 ma ka ʻai ʻana i nā ʻano meaʻai like ʻole:

• Nā ʻiʻo ʻokena (akepaʻa pipi)
• ʻĀhuhu (ʻōpae)
• ʻO kaʻiʻo, nā moa, nā hua, ka waiū a me nā meaʻai waiū ʻē aʻe
• ʻO kekahi mau huaʻai kakahiaka a me nā hū hānai

E ʻike ai inā ua hoʻohui ʻia ka huaʻai B12 i kahi huahana meaʻai, e nānā i ka papa ʻoiaʻiʻo ma ka lepili meaʻai.

Hoʻokomo ke kino i ka wikamina B12 mai nā kumu holoholona i ʻoi aku ka maikaʻi ma mua o nā kumuwaiwai. ʻO nā kumuwaiwai holoholona ʻole o ka huaora B12 he nui ka nui o B12. ʻAʻole lākou i manaʻo ʻia he kumu maikaʻi i ka wikamina.

Hana ʻia ka hemahema ʻo Vitamin B12 ke kiʻi ʻole ke kino a ʻaʻole hiki ke omo i ka nui o ka wikamina e pono ai ke kino.

Kū ka hemahema i ka poʻe:

• Aia ma luna o 50 mau makahiki
• E hāhai i ka meaʻai vegetarian a i ʻole vegan
• Ua loaʻa i kahi ʻōpū a ʻōpū paha, e like me ke kaupaona ʻana o ke kaupaona
• Loaʻa nā kūlana digestive e like me ka maʻi celiac a i ʻole ka maʻi Crohn

E kamaʻilio me kāu mea mālama ola e pili ana i ka lawe ʻana i nā mea hoʻohui Vitamin B12.

Hiki i nā pae haʻahaʻa o B12 ke kumu:

• Anemia
• Anemia anela
• Lilo o ke kaulike
• Pōpō a ʻūlū paha i nā lima a me nā wāwae
• Nawaliwali

ʻO ke ala ʻoi loa e hālāwai me kou kino vitamina B12 e ʻai ai i nā ʻano holoholona he nui.

Hiki ke loaʻa ka huaora B12 hoʻohui i ka mea aʻe:

• ʻAneʻane nā multivitamins āpau. Mālama maikaʻi ʻia ka wikamina B12 e ke kino ke lawe ʻia me nā huaola B ʻē aʻe, e like me ka niacin, riboflavin, ka wikamina B6, a me ka magnesium.
• Hiki ke hāʻawi ʻia kahi ʻano kuhikuhi o ka huaʻai B12 e ka injection a i ʻole me he gel nasal.
• Loaʻa ka wikamina B12 i kahi ʻano e hoʻoheheʻe ma lalo o ke alelo (sublingual).

Hāʻawi ka ʻAi ʻAi Manaʻo ʻia (RDA) no nā wikamina i ka nui o kēlā me kēia vitamina a ka poʻe e loaʻa ai i kēlā me kēia lā. Hiki ke hoʻohana ʻia ka RDA no nā wikamina i mau pahuhopu no kēlā me kēia kanaka.

Ehia mau huaʻai āu e pono ai i kāu makahiki a me ka wahine. ʻO nā kumu ʻē aʻe, e like me ka hāpai ʻana a me nā maʻi, he mea nui kekahi. Pono nā wahine hāpai a hānai hānai paha i nā nui kiʻekiʻe. E noi i kāu mea hāʻawi i ka nui o nā mea kūpono iā ʻoe.

Nā ʻai kuhikuhi papaʻai no ka wikamina B12:

Nā pēpē (kūpono kūpono)

• 0 i 6 mau mahina: 0.4 micrograms i kēlā me kēia lā (mcg / lā)
• 7 a 12 mau mahina: 0.5 mcg / lā

Nā keiki

• 1 a 3 mau makahiki: 0.9 mcg / lā
• 4 a 8 mau makahiki: 1.2 mcg / lā
• 9 a 13 mau makahiki: 1.8 mcg / lā

Nā ʻōpio a me nā mākua

• Nā kāne a me nā wahine makahiki 14 a ʻoi aku: 2.4 mcg / lā
• Nā ʻōpio hāpai a me nā wahine: 2.6 mcg / lā
• Nā ʻōpio hānai hānai a me nā wahine: 2.8 mcg / lā

Cobalamin; ʻO Cyanocobalamin

• Nā pono ʻo Vitamin B12
• Kumuwaiwai B12

ʻO Mason JB. ʻO nā wikamina, nā minela ukali, a me nā micronutrients ʻē aʻe. I: Goldman L, Schafer AI, eds. ʻO ka lāʻau lapaʻau Goldman-Cecil. 25th hua. Piladelapia, PA: Elsevier Saunders; 2016: chap 218.

ʻO Salwen MJ. Nā wikamina a me nā kumuwaiwai kuhi. I: McPherson RA, Pincus MR, hua. ʻO kā Henry's Clinical Diagnosis a me Management e nā Laboratory Methods. 23rd Ed. St Louis, MO: Elsevier; 2017: chap 26.