Nā Huaora B12 B12: Ehia mau mea āu e lawe ai i kēlā me kēia lā?

Anter

• No ke aha ʻoe e pono ai i ka wikamina B12?
• Nā ʻaoʻao i manaʻo ʻia
• Nā mākua ma lalo o 50 mau makahiki
• Nā mākua ma luna o 50 mau makahiki
• Nā wahine hāpai
• Wahine hānai
• ʻO nā mea Vegetarian a me nā mea ʻona
• B12 no ka hoʻonui i ka ikehu
• B12 no ka hoʻomanaʻo a me ke ʻano
• Nā hopena ʻē aʻe
• Ke laina lalo

Hōʻike Overview

ʻO ka Vitamin B12 kahi meaola hiki ke hoʻoheheʻe ʻia i ka wai e koi ʻia no nā hana koʻikoʻi he nui i kou kino.

ʻO ka mahele kūpono o ka huaʻai B12 ʻokoʻa e pili ana i kāu kāne, makahiki, a me nā kumu no ka lawe ʻana.

Nānā kēia ʻatikala i nā hōʻike ma hope o nā lāʻau i koi ʻia no B12 no nā poʻe like ʻole a hoʻohana.

No ke aha ʻoe e pono ai i ka wikamina B12?

ʻO ka Vitamin B12 kahi mea waiwai nui e hoʻokani i kahi kuleana koʻikoʻi i kekahi o nā hana o kou kino.

Pono ia no ka hana ʻana o ke koko ʻulaʻula kūpono, ka hoʻokumu ʻana o DNA, ka hana nerve, a me ka metabolism (1).

ʻO ka Vitamin B12 ka mea nui i ka hōʻemi ʻana i nā pae o ka amino acid i kapa ʻia ʻo homocysteine, nā pae kiʻekiʻe i hoʻopili ʻia i nā kūlana mau e like me ka maʻi puʻuwai, hahau, a me Alzheimer ().

Hoʻohui, nui ka wikamina B12 no ka hana ʻana i ka ikehu. Eia nō naʻe, ʻaʻohe mea hōʻike i kēia manawa e hoʻonui i ka nui o ka ikehu i ka poʻe nele i kēia nutrient ().

Loaʻa ka Vitamin B12 i ka hapanui i nā huahana holoholona, ​​me nā ʻiʻo, nā iʻa iʻa, nā huahana waiū, a me nā hua manu. Hoʻohui pū ʻia i kekahi mau meaʻai i hana ʻia, e like me ka cereal a me ka waiū nond milk.

Hiki i kou kino ke mālama iā B12 no kekahi mau makahiki, kakaʻikahi ka hemahema B12 koʻikoʻi, akā hiki i ka 26% o ka heluna kānaka ke hemahema hemahema paha. I ka hala ʻana o ka manawa, hiki i ka hemahema B12 ke alakaʻi i nā pilikia e like me ka anemia, ka ʻeha o ke aʻalolo, a me ka luhi.

Hiki ke hoʻokumu ʻia ka hemahema ʻo Vitamin B12 e ka lawa ʻole o kēia wikamina ma o kāu papaʻai, nā pilikia me ka omo ʻana, a i ʻole ka lawe ʻana i kahi lāʻau e hoʻopilikia ai i kāna omo ().

Hiki i nā mea aʻe ke waiho iā ʻoe i kahi makaʻu kiʻekiʻe loa o ka lawa ʻole o ka wikamina B12 mai kaʻai wale (,):

• e ukali nei i kahi papaʻai vegetarian a vegan paha
• ʻoi aku ma mua o 50 mau makahiki
• nā maʻi gastrointestinal, me ka maʻi o Crohn a me ka maʻi celiac
• ʻoki ma ke kino digestive, e like me ke kaupaona ʻana o ke kaupaona a i ʻole ke kī ʻana o ka ʻōpū
• metformin a me nā lāʻau hoʻoliʻiliʻi waikawa
• nā hoʻololi pilikino kikoʻī, e like me MTHFR, MTRR, a me CBS
• ka hoʻohana mau ʻana i nā mea inu ʻona

Inā makaʻu ʻoe i ka hemahema, hiki i ka lawe ʻana i kahi waihona i kōkua iā ʻoe e hoʻokō i kāu mau pono.

ʻO ka Vitamin B12 kahi mea waiwai nui e hoʻokani i kahi kuleana koʻikoʻi i kou kino. ʻIke nui ʻia ia i nā huahana holoholona, ​​a aia paha i kahi poʻe i ka makaʻu i ka lawa ʻole o kaʻai wale nō.

Nā ʻaoʻao i manaʻo ʻia

ʻO ka mea i koi ʻia i kēlā me kēia lā (RDI) no ka wikamina B12 no nā poʻe ma luna o 14 ka 2.4 mcg (1).

Eia nō naʻe, makemake paha ʻoe e lawe i kahi mea hou aʻe a i ʻole mea liʻiliʻi paha, e like me kou makahiki, ka nohona, a me kahi kūlana kikoʻī.

E hoʻomaopopo i ka pākēneka o ka wikamina B12 i hiki i kou kino ke omo mai nā mea hoʻopihapiha ʻaʻole kiʻekiʻe loa - ua manaʻo ʻia e ʻimi wale ana kou kino i ka 10 mcg o kahi 500-mcg B12 kumukanawai ().

Eia kekahi mau ʻōlelo aʻoaʻo no nā hana B12 no nā kūlana kikoʻī.

Nā mākua ma lalo o 50 mau makahiki

No ka poʻe ma luna o 14, ka RDI no ka wikamina B12 ʻo 2.4 mcg (1).

Kūpono ka hapa nui o ka poʻe i kēia koi ma o ka papaʻai.

ʻO kahi laʻana, inā ʻai ʻoe i ʻelua mau hua no ka ʻaina kakahiaka (1.2 mcg o B12), 3 auneke (85 gram) o ke tuna no ka ʻaina awakea (2.5 mcg o B12), a me 3 auneke (85 gram) o ka pipi no ka ʻaina awakea (1.4 mcg o B12 ), e hoʻopau ʻoe i nā mea hou aku ma mua o ka pāpālua o kāu mau pono B12 (1) i kēlā me kēia lā.

No laila, ʻaʻole koi ʻia ka hoʻohui ʻana me B12 no ka poʻe olakino i kēia pae makahiki.

Eia nō naʻe, inā loaʻa iā ʻoe kekahi o nā mea i hōʻike ʻia ma luna aʻe e hoʻopilikia i ka lawe ʻana o ka wikamina B12 a i ʻole ka omo ʻana, makemake paha ʻoe e noʻonoʻo e lawe i kahi waihona.

Nā mākua ma luna o 50 mau makahiki

ʻOi aku ka maʻalahi o ka poʻe kahiko i ka hemahema o ka wikamina B12. ʻOiai ʻoi aku ka liʻiliʻi o nā ʻōpio ʻōpio i ka B12, a hiki i ka 62% o nā mākua ma luna o ka makahiki 65 i emi iho ma mua o nā pae koko maikaʻi loa o kēia nutrient (, 9).

Ke ʻelemakule nei ʻoe, e hōʻemi ana kou kino i ka waikawa ʻōpū a me nā kumu intrinsic - hiki i nā mea ʻelua ke hoʻopili i ka lawe ʻia ʻana o ka wikamina B12.

Pono ka waikawa ʻōpū e kiʻi i ka wikamina B12 i loaʻa kūlohelohe i ka meaʻai, a koi ʻia ka mea intrinsic no kona omo.

Ma muli o kēia piʻi nui o ka lawe maikaʻi ʻole ʻia, koi ka National Academy of Medicine i nā mākua ma luna o 50 mau makahiki e hālāwai me ka hapa nui o kā lākou mau huaʻai B12 e pono ai ma o nā mea hoʻohui a me nā meaʻai paʻa.

I hoʻokahi mau hebedoma 8 mau pule ma 100 mau mākua makua, ua hoʻonui ʻia me 500 mcg o ka wikamina B12 i loaʻa e normalize nā pae B12 ma 90% o nā mea komo. ʻO nā kiʻekiʻena kiʻekiʻe a hiki i ka 1,000 mcg (1 mg) pono paha no kekahi ().

Nā wahine hāpai

Loaʻa i nā wahine hāpai he ʻoi aku ka kiʻekiʻe o ka wikamina B12 ma mua o ka lehulehu.

ʻO nā pae makuahine haʻahaʻa o kēia wikamina e pili pū me nā hānau hānau i nā pēpē ().

Hoʻohui ʻia, ua hōʻike ʻia kahi loiloi ʻōnaehana nui e pili ana ka hemahema B12 me ka nui o ka makaʻu o ka hānau mua a me ke kaumaha o ka hānau hānau ma nā keiki hānau hou ().

No laila, ʻo ka RDI no ka wikamina B12 i ka wā hāpai he 2.6 mcg. Hiki ke hoʻokō i kēia pae ma o ka papaʻai wale a i ʻole me kahi wikamina prenatal (1).

Wahine hānai

ʻO ka hemahema ʻo Vitamin B12 i nā pēpē pēpē e hoʻopili ʻia i ka lohi ulu ().

Hoʻohui ʻia, hiki i ka hemahema B12 i nā pēpē ke alakaʻi i ka huhū, hoʻemi i ka makemake, a me ka holomua ʻole ().

No kēia mau kumu, ʻoi aku ka kiʻekiʻe o ka RDI no kēia huaola no nā wahine hānai wahine ma mua o kēlā no nā wahine hāpai - ʻo ia hoʻi ʻo 2.8 mcg (1).

ʻO nā mea Vegetarian a me nā mea ʻona

ʻAʻole ʻokoʻa nā ʻōlelo Vitamin B12 no ka poʻe e ukali nei i ka papa lāʻau i hoʻokumu ʻia e nā mea kanu.

Eia nō naʻe, ʻoi aku ka paʻakikī o ka RDI o 2.4 mcg no ka poʻe ma lalo o 50 mau makahiki i ka hālāwai lau ʻai a vegan (1).

I loko o kahi loiloi o 40 mau noiʻi e pili ana i ka wikamina B12 i nā mea ʻai, a hiki i ka 86.5% o nā mākua vegetarian - me nā ʻelemākule - ua loaʻa nā pae haʻahaʻa o ka huaʻai B12 ().

I kēia manawa ʻaʻohe ʻōlelo a ke aupuni no nā lāʻau hoʻopihapiha B12 no nā meaʻai mea ʻai.

Eia naʻe, hōʻike ʻia kahi noiʻi e pili pono nā lāʻau a i ka 6 mcg o ka huaʻai B12 i kēlā me kēia lā no nā vegans ().

B12 no ka hoʻonui i ka ikehu

ʻOiai ʻo ka lāʻau B12 ka mea i lawe pinepine ʻia e hoʻonui i nā pae ikehu, nā hōʻike e hōʻike ana i ka hoʻomaikaʻi ʻana o ka B12 i nā pae ikehu i ka poʻe me ka ʻole o ka hemahema.

Eia nō naʻe, ua ʻike ʻia nā mea hoʻopihapiha B12 e hoʻomaikaʻi i nā pae ikehu i ka poʻe i hemahema i kēia nutrient ().

Hoʻokahi o ka loiloi i koi ʻia i ka poʻe me ka lawa ʻole ka wikamina B12 i 1 mg o ka wikamina B12 i kēlā me kēia lā no hoʻokahi mahina, a ukali ʻia e kahi mahele mālama o 125-250 mcg i kēlā me kēia lā ().

ʻO ka poʻe i loaʻa ka pilikia i ka omo ʻana i ka wikamina B12, e like me ka poʻe me ka maʻi o Crohn a i ʻole nā ​​pilikia gastrointestinal, hiki ke loaʻa iā lākou ka pōmaikaʻi mai nā B12 injection, ka mea nāna e kāpae i ka pono o ka lawe ʻia e ka digestive tract ()

B12 no ka hoʻomanaʻo a me ke ʻano

Manaʻo pinepine ʻia ka lawe ʻana i ka wikamina B12 hiki ke hoʻonui i kou hoʻomanaʻo a me ke ʻano. Eia nō naʻe, ʻaʻole nui nā hōʻike e kākoʻo i kēia kumumanaʻo.

Hōʻike nā haʻawina holoholona i ka pili ʻole o ka wikamina B12 me ka hōʻino ʻana o ka hoʻomanaʻo. Eia naʻe, ʻaʻohe mea hōʻike i kēia manawa ʻo ka hoʻomaikaʻi B12 e hoʻomaikaʻi i ka hoʻomanaʻo i nā kānaka nele ().

I loko o kahi loiloi nui, ʻaʻohe hopena o nā huaʻai B12 i nā hōʻailona depressive i ka wā pōkole akā hiki ke kōkua i ka pale ʻana i ka hoʻi hou i ka wā lōʻihi ().

ʻAʻohe ʻōlelo koi e pili ana i nā koina B12 no ka hana noʻonoʻo a me ke ʻano.

Hoʻololi ka manaʻo kūpono o ka huaʻai B12 i ka makahiki, ka nohona, a me nā pono papaʻai. ʻO ka ʻōlelo aʻoaʻo nui no nā mākua ʻo 2.4 mcg. ʻO nā mākua makua, a me nā wahine hāpai a hānai hoʻi, koi i nā koina kiʻekiʻe.

Nā hopena ʻē aʻe

ʻO ka Vitamin B12 kahi wikamina hiki ke hoʻoheheʻe wai, ʻo ia hoʻi ka excretes o kou kino i ka mea āu e pono ʻole ai i kāu mimi.

No ka mea palekana ia, ʻaʻohe pae pae kiʻekiʻe i hoʻomanawanui ʻia (UL) i hoʻonohonoho ʻia no ka huaʻai B12. Manaʻo ʻia ʻo UL ka nui o nā mea i hiki ke lawe palekana ʻia me ka ʻole o nā hopena ʻaoʻao.

Eia nō naʻe, ua hōʻike ʻia ka wikamina B12 i mea e hopena ai i nā hopena hopena i kekahi mau hihia.

Hiki i nā kuʻina Vitamin B12 ke alakaʻi i ke ʻano o ka ʻili, e like me ka huehue a me ka dermatitis (ʻōiwi) ().

ʻO nā lāʻau kiʻekiʻe o nā huaora B ma luna o 1,000 mcg i pili pū ʻia me nā pilikia i ka poʻe me nā maʻi puʻupaʻa ().

Eia kekahi, ua pili nā kiʻekiʻe kiʻekiʻe o ke koko o B12 i nā makuahine i kahi kiʻekiʻe o ka autism i kā lākou mau keiki ().

ʻOiai ua hoʻohui ʻia nā lāʻau kiʻekiʻe o nā huaʻai B12 i nā hopena ʻē aʻe i kekahi mau heluna, palekana ia, a ʻaʻohe mea i koi ʻia i kēia manawa no ka nui o kēia huaora.

Ke laina lalo

ʻO ka Vitamin B12 kahi mea momona e pāʻani i nā kuleana nui i kou kino.

ʻO ka RDI no ka huaʻai B12 mai 2.4 mcg no nā mākua a i ka 2.8 mcg no nā wahine hānai.

ʻO ka hapa nui o ka poʻe e hālāwai i kēia mau pono ma o ka papaʻai wale nō, akā ʻo nā mākua makua, nā poʻe ma nā papa mea kanu paʻa, a me nā mea me nā maʻi digestive e pōmaikaʻi i nā mea hoʻopihapiha, ʻoiai e ʻokoʻa nā dota ma muli o kēlā me kēia pono.