ʻO nā wikamina no ka ikehu: Hana anei ʻo B-12?

Anter

• He aha ka wikamina B-12?
• Ehia mau vitamina B-12 e lawe
• He aha ka hemahema o ka wikamina B-12?
• Pono i nā mākua ʻelemakule hou ka wikamina B-12?
• Kuhi o kahi hemahema B-12

Hōʻike Overview

Wahi a kekahi poʻe e hoʻonui ka huaʻai B-12 i kāu:

• ikehu
• noʻonoʻo
• hoʻomanaʻo
• naʻau

Eia nō naʻe, i ke kamaʻilio ʻana i mua o ka ʻAhaʻōlelo i ka makahiki 2008, ka hope alakaʻi o ka National Heart, Lung, a me Blood Institute, i kūʻē i kēia mau koi. Ua hōʻike ʻo ia i ka wikamina B-12 hiki ke hana i kēia mau mea āpau no ka poʻe nele i ka wikamina. Eia nō naʻe, ʻaʻohe hōʻike hoʻokolohua e hōʻike ana hiki ke hoʻonui i ka ikehu i ka poʻe i nui nā hale kūʻai o ia mea.

He aha ka wikamina B-12?

ʻO ka Vitamin B-12, a i ʻole cobalamin, kahi mea pono āu e pono ai no ke olakino maikaʻi. ʻO ia kekahi o nā wikamina B ʻewalu e kōkua i ke kino e hoʻololi i ka meaʻai āu e ʻai ai i glucose, e hāʻawi ai i ka ikaika. ʻO ka Vitamin B-12 he mau hana hou aʻe. Pono ʻoe ia no ka:

• ka hana ʻana i nā mea o DNA
• iecaianoaaiiuo o na keena koko ulaula
• ka hoʻōla hou ʻana o ka iwi iwi a me ka uhi ʻana o ka gastrointestinal a me nā ʻaoʻao hanu
• ke olakino o kāu ʻōnaehana ʻōniʻoniʻo, kahi e hoʻopili ai i kāu kaula ʻōiwi
• ka pale ʻana i ka anemia megaloblastic

Ehia mau vitamina B-12 e lawe

ʻO ka nui o ka wikamina B-12 e pono ai e kau ʻia i kāu makahiki. ʻO ka awelika i koi ʻia i kēlā me kēia lā o ka wikamina B-12:

• hānau i 6 mau makahiki: 0.4 micrograms (mcg)
• 7-12 mahina: 0.5 mcg
• 1-3 mau makahiki: 0.9 mcg
• 4-8 mau makahiki: 1.2 mcg
• 9-13 mau makahiki: 1.8 mcg
• 14-18 mau makahiki: 2.4 mcg
• 19 a ʻoi aku: 2.4 mcg
• nā ʻōpio hāpai a me nā wahine: 2.6 mcg
• nā ʻōpio hānai umauma a me nā wahine: 2.8 mcg

ʻO ka Vitamin B-12 ka mea maʻamau i nā meaʻai i hele mai nā holoholona, ​​e like me:

• ʻiʻo
• iʻa
• huamoa
• huahana waiū

Aia paha ia i loko o kekahi mau cereala paʻa a me ka hū hānai.

He aha ka hemahema o ka wikamina B-12?

ʻOiai ʻo ka hapa nui o nā ʻAmelika e lawa ka wikamina B-12, aia kekahi poʻe i ka nui o ka makaʻu o ka wikamina B-12 deficit, ʻo ia hoʻi ka poʻe:

• he maʻi celiac
• he maʻi ko Crohn
• loaʻa iā HIV
• lawe i nā lāʻau lapaʻau antacids, anti-seizure medication, colchicine, a i ʻole chemotherapy chemotherapy
• he poʻe vegans a ʻai ʻole i kaʻiʻo a i ʻole nā ​​huahana waiū
• inu waiona mau
• loaʻa kahi maʻi pale maʻi immune
• he moʻolelo o ka maʻi ʻōpū, e like me gastritis a i ʻole Crohn's disease

ʻO nā ʻōuli o ka hemahema ʻo ka wikamina B-12:

• haʻalulu
• nāwaliwali o nā mākala
• ʻoʻoleʻa o ka mākala
• spasticity mānoanoa
• luhi
• kāohi ʻole
• haʻahaʻa haʻahaʻa haʻahaʻa
• haunaele ʻano

ʻO ke kūlana koʻikoʻi e pili ana i ka hemahema ʻo ka huaola B-12 ʻo ia ka megaloblastic anemia. He maʻi koko maʻa mau kēia a ka iwi o ka iwi e hoʻohua ai i nā keena koko ʻino ʻole. ʻO ka hopena, ʻaʻole lawa ke kino i nā hunaola ʻulaʻula olakino e lawe i ka oxygen a puni ke kino.

Pono i nā mākua ʻelemakule hou ka wikamina B-12?

Aia nā mākua ʻelemakule i ka pae makahiki i ka nui o ka hemahema o ka wikamina B-12. I kou mau makahiki, ʻaʻole e hua mai kāu ʻōnaehana digestive i ka nui o ka waikawa. Hoʻoemi kēia i ka hiki i kou kino ke komo i ka lāʻau B-12.

Ua ʻike ka National Health and Nutr Examination Survey ʻoi aku ma mua o 3 pākēneka o nā mākua ma mua o 50 mau makahiki i loaʻa nā pae haʻahaʻa haʻahaʻa o ka wikamina B-12. Wahi a ka loiloi a hiki i ka 20 pākēneka o nā ʻelemākule ke loaʻa nā pae palena o ka huaʻai B-12.

Hōʻike nā hōʻike i ka nui o nā pono o ka wikamina B-12 no ka poʻe i ko lākou mau makahiki. Hiki iā ia:

• hoʻemi i kou makaʻi o ka puʻuwai puʻuwai a me ka hahau
• pōmaikaʻi i kou hoʻomanaʻo
• hāʻawi i ka pale e pale aku i ka maʻi o Alzheimer
• hoʻomaikaʻi i kāu kaulike

Kuhi o kahi hemahema B-12

Pono ʻoe e makaʻala i ka wikamina B-12 i kāu papaʻai, akā ʻaʻole pono ʻoe e hopohopo nui inā ʻaʻole ʻoe i kahi hui pilikia. E like me ka nui o nā mea momona, ʻoi aku ka maikaʻi inā hiki iā ʻoe ke kiʻi i ka wikamina B-12 e pono ai mai nā meaʻai āu e ʻai ai. No nā hale kūʻai he nui o ka wikamina B-12, e ʻai i ka papaʻai maikaʻi e hoʻopili pū ʻia me:

• ʻiʻo
• iʻa
• huamoa
• huahana waiū

Hiki i kahi hōʻoia koko maʻalahi ke hoʻoholo i nā pae B-12 i kou kino. Inā haʻahaʻa kāu mau hale kūʻai, hiki i kāu kauka ke kuhikuhi i kahi mea kōkua. Loaʻa ka wikamina B-12 i loko o ka palapala pill, i loko o nā papa i hoʻoheheʻe ʻia ma lalo o ke alelo, a i kahi gel e hoʻopili ai ʻoe i loko o kou mau ihu. I kekahi mau hihia, hiki i kāu kauka ke koi aku e hoʻohana i nā injection e hoʻonui i kāu pae vitamin B-12.