Nā meaʻai e waiwai i ka Wikamina B12

Anter

• Ka papa inoa o nā meaʻai i waiwai i ka wikamina B12
• Nā ʻano o ka huaʻai B12 a me ka omo omo
• ʻO ka poʻe i pilikia i ke kīnā
• ʻO ka Vitamin B12 a me nā mea Vegetarians
• Koi ʻia ka nui o ka wikamina B12
• ʻO ka nui o ka wikamina B12

ʻO nā meaʻai waiwai i ka huaʻai B12 ʻo ia hoʻi nā kumu o nā holoholona, ​​e like me ka iʻa, ka ʻiʻo, nā hua manu a me nā huahana waiū, a hana lākou i nā hana e like me ka mālama ʻana i ka metabolism o ka ʻōnaehana ʻōnaehana, ke hoʻokumu ʻana o DNA a me ka hana ʻana i nā hunaola ʻulaʻula olakino olakino. ke koko, pale ʻana i ka anemia.

ʻAʻole loaʻa ka Vitamin B12 i nā meaʻai o nā kumu kanu, ke ʻole lākou e hoʻoikaika ʻia me ia, ʻo ia hoʻi, hoʻohui pū ka ʻoihana i ka B12 i nā huahana e like me ka soy, ka ʻi soy a me nā cereal ʻaina kakahiaka. No laila, e makaʻala ka poʻe me ka papaʻai vegan i ka ʻai ʻana o B12 ma o nā meaʻai paʻa a i ʻole ma o ka hoʻohana ʻana i nā mea hoʻohui.

Ka papa inoa o nā meaʻai i waiwai i ka wikamina B12

Hōʻike ka papa aʻe i ka nui o ka wikamina B12 i 100 g o kēlā me kēia meaʻai.

Aia ka Vitamin B12 ma ke ʻano i nā mea liʻiliʻi loa, ʻo ia ke kumu e ana ʻia ai i nā micrograms, he 1000 mau manawa ka liʻiliʻi ma mua o ka milligram. ʻO kāna ʻai i koi ʻia no nā mākua olakino he 2.4 mcg i kēlā me kēia lā.

Hoʻopomo ʻia ka Vitamin B12 i loko o ka ʻōpū a mālama nui ʻia i ke ake. No laila, hiki ke noʻonoʻo ʻia ke akepaʻa kekahi o nā kumuwaiwai nui o ka lāʻau B12.

Nā ʻano o ka huaʻai B12 a me ka omo omo

Aia ka wikamina B12 i kekahi ʻano a pili pinepine ʻia i ka cobalt mineral. Kapa ʻia kēia ʻano B12 o ka cobalamin, me methylcobalamin a me 5-deoxyadenosylcobalamin ke ʻano o ka huaʻai B12 e hana nei i ka hana kanaka.

E hoʻopili maikaʻi ʻia e ka ʻōpū, pono e hoʻopau ʻia ka wikamina B12 mai nā proteins ma o ka hana o ka wai gastric i loko o ka ʻōpū. Ma hope o kēia kaʻina hana, komo i loko o ka hopena o ka ileum me ke kumu intrinsic, kahi mea i hana ʻia e ka ʻōpū.

ʻO ka poʻe i pilikia i ke kīnā

Ua koho ʻia ma kahi o 10 a 30% o ka ʻelemakule i hiki ʻole ke omo pono i ka wikamina B12, e pono ai e hoʻohana i nā mea hoʻopihapiha i nā huaola B12 capsule e pale aku ai i nā pilikia e like me ka anemia a me nā ʻōnaehana mānoanoa.

Eia kekahi, ʻo ka poʻe i hana i ke kīʻaha bariatric a i ʻole e hoʻohana i nā lāʻau e hoʻemi i ka waikawa ʻōpū, e like me Omeprazole a me Pantoprazole, ua hōʻino hoʻi i ka lawe ʻia ʻana o ka wikamina B12.

ʻO ka Vitamin B12 a me nā mea Vegetarians

He mea paʻakikī ka poʻe me ka papaʻai vegetarian e hoʻopau i ka nui o ka wikamina B12. Eia nō naʻe, ʻo nā mea ʻaiʻai āpau e hoʻopili ana i nā hua a me nā huahana waiū i kā lākou papaʻai e mālama i nā pae maikaʻi o B12 i ke kino, no laila ʻaʻohe mea e pono ai ka hoʻohui.

Ma ka ʻaoʻao ʻē aʻe, pono mau nā vegans e lawe i nā mea hoʻopihapiha B12, me ka hoʻonui ʻana i ka ʻai o nā cereala e like me ka soy a me nā derivatives i hoʻopaʻa ʻia me kēia huaola. ʻO ka meaʻai i hoʻopaʻa ʻia me B12 e loaʻa kēia hōʻike ma ka lepili, e hōʻike ana i ka nui o ka wikamina i ka ʻike nutritional o ka huahana.

He mea nui e hoʻomanaʻo i ka hoʻāʻo ʻana o ke koko ʻaʻole mau ka mika B12 maikaʻi, no ka mea he maʻamau ia i loko o ke koko, akā hemahema i nā hunaola o ke kino. Hoʻohui ʻia, e like me ka mālama ʻia ʻana o ka wikamina B12 i ke akepaʻa, hiki ke hala ma kahi o 5 mau makahiki no ka hoʻomaka ʻana o ke kanaka e loaʻa nā hōʻailona o ka hemahema o ka wikamina B12 a i ʻole ua hoʻololi ʻia nā hopena i nā hopena, no ka mea e ʻai mua ke kino i ka B12 i mālama mua ʻia.

Koi ʻia ka nui o ka wikamina B12

ʻO ka nui i koi ʻia o ka wikamina B12 ʻokoʻa me ka makahiki, e like me ka mea i hōʻike ʻia ma lalo:

• Mai 0 a 6 mau mahina o ke ola: 0.4 mcg
• Mai 7 a 12 mau mahina: 0.5 mcg
• Mai 1 a 3 mau makahiki: 0.9 mcg
• Mai 4 a 8 mau makahiki: 1.2 mcg
• Mai 9 a 13 mau makahiki: 1.8 mcg
• Mai ka 14 mau makahiki i hala: 2.4 mcg

Me nā huaola e like me ka hao a me ka waikawa folic, pono ka wikamina B12 i mea e pale aku ai i ka anemia. E ʻike pū i nā meaʻai waiwai hao no ka anemia.

ʻO ka nui o ka wikamina B12

Hiki i ka nui o ka wikamina B12 i ke kino ke hoʻololi i nā loli liʻiliʻi, nā loli i nā lymphocytes a hoʻonui i nā lymphocytes. ʻAʻole maʻamau kēia, no ka mea, hoʻomanawanui maikaʻi ʻia ka lāʻau B12 e ke kino, akā hiki nō ke hana inā lawe ka mea i nā mea hoʻohui vitamin B12 me ka ʻole o ka lāʻau lapaʻau.