B-12: Weight Loss Fact a i ʻole Fiction?

Anter

• Ma hea mākou e loaʻa ai ka B-12?
• Nā kumu weliweli
• Ke kiʻi hou nei i ka B-12 i kāu papaʻai
• Pākuʻi
• Meaʻai
• Lawe aku

B-12 a me ka pohō kaumaha

I kēia mau lā, ua hoʻohui ʻia ka wikamina B-12 i ka pohō o ke kaupaona a hoʻonui i ka ikehu, akā he mea maoli kēia mau koi? He nui nā kauka a me nā meaʻai e pili ana i ka no.

ʻO ka Vitamin B-12 ke kuleana nui i ka helu o nā hana nui a ke kino, e like me ka synthes DNA a me ka hoʻokumu ʻia ʻana o nā hunaola ʻulaʻula. Kōkua pū ia i ke kino e hoʻolilo i nā momona a me nā protein i loko o ka ikehu a me nā kōkua i ka haki ʻana o nā haʻiki.

Hiki i ka hemahema B-12 ke alakaʻi i nā maʻi he nui, me ka anemia megaloblastic ʻoi loa, i kumu ʻia e kahi helu o ke koko ʻulaʻula haʻahaʻa. ʻO ka hōʻailona maʻamau o ka megaloblastic anemia ka luhi. ʻO kēia ʻano anemia, a me nā pilikia olakino ʻē aʻe e pili ana i ka hemahema B-12, hiki ke mālama maʻalahi ʻia me nā injection o ka wikamina.

ʻO nā koi e hiki i ka B-12 ke hoʻonui i ka ikehu a me ke kōkua i ka pohō kaumaha ʻana mai ka manaʻo hewa ʻole e like ka hopena ma nā poʻe me ka anemia megaloblastic e like ia me ka poʻe me nā pae maʻamau o ka huaʻai B-12.

Ma hea mākou e loaʻa ai ka B-12?

Loaʻa ka hapa nui o ka poʻe i ka wikamina B-12 ma o kā lākou meaʻai. Aia ka huaora i loko o kekahi mau meaʻai protein holoholona, ​​e like me:

• pūpū
• ʻiʻo a me nā moa
• huamoa
• ka waiū a me nā huahana hana waiū ʻē aʻe

ʻO nā kumuwaiwai Vegetarian o B-12 e komo pū ana:

• kekahi mau waiū kanu i hoʻopaʻa paʻa ʻia me B-12
• hū hānai (hoʻāla)
• palaoa i hoʻopaʻa ʻia

Nā kumu weliweli

ʻOiai ʻo ka hapa nui o nā kumuwaiwai B-12 i loaʻa mai nā kumuwaiwai holoholona, ​​pinepine ka hemahema ma waena o nā mea ʻai a me nā mea ʻona. Inā ʻaʻole ʻoe e ʻai i ka ʻiʻo, iʻa a i hua manu paha, e paipai ʻia ka ʻai ʻana i nā meaʻai paʻa a i ʻole ka lawe ʻana i kahi waihona.

ʻO nā hui ʻē aʻe o ka poʻe i makaʻu no ka hemahema B-12:

• makua makua
• ka poʻe HIV-maikaʻi
• ka poʻe i hele i ke kīkoki gastrointestinal
• ka poʻe me kekahi mau maʻi digestive, kikoʻī ʻo Crohn's disease a me celiac maʻi
• lawe ka poʻe i nā mea pale proton-pump a i ʻole nā ​​mea hana ʻē aʻe o ka ʻōpū

ʻO ka maʻi Celiac ka maʻi autoimmune e hiki ai ke hoʻomanawanui ʻole i ka gluten. ʻO nā mākua makua - a i ʻole nā ​​mea i loʻohia i ka ʻōpū ʻōpū - loaʻa ka pae haʻahaʻa o ka waikawa ʻōpū. Hiki i kēia ke hōʻemi i ka lawe B-12 mai nā protein holoholona a me nā meaʻai paʻa.

No kēia poʻe, loaʻa ʻo B-12 i nā mea hoʻopili i kahi koho ʻoi aku ka maikaʻi inā loaʻa i kahi palapala sublingual a i ʻole injection. ʻAʻole koi kēia mau ʻano i ka hana digestive like no ka lawe ʻana o B-12 e like me ke ʻano i loaʻa i nā meaʻai āpau a i ʻole nā ​​meaʻai paʻa. Eia kekahi, ʻoi aku ka nui o ka makaʻu o ka poʻe lawe i ka lāʻau diabetes metformin no ka hemahema B-12.

Ke kiʻi hou nei i ka B-12 i kāu papaʻai

Pākuʻi

Nui a hewahewa nā ala no ka poʻe pilikia no ka hemahema B-12 e hoʻohui hou aku i ka wikamina i kā lākou papaʻai. E like me nā huaola a me nā minelala e pili ana i ka mākeke, loaʻa nā waihona B-12 i ka palapala pila ma nā supermarkets a me nā hale kūʻai. Aia pū ʻo B-12 i nā mea hoʻohui vitamin B-complex, kahi e hoʻohui i nā huaora ʻewalu B āpau i hoʻokahi mahele lāʻau.

Hiki iā ʻoe ke kiʻi i nā kaha ʻoi aku ka nui o B-12 ma o ka hoʻopili ʻana, ʻo ia ke ala e lawelawe pinepine ai i nā mea hōʻemi kaumaha i ka hoʻopiha. ʻAʻole pili kēia palapala i ka digestive tract no ka absorption.

Hōʻike pinepine nā kauka i nā inikō o nā ʻoi loa o B-12 no nā kānaka i ʻike ʻia me ka anemia megaloblastic a me nā pilikia olakino ʻē aʻe e pili ana i ka hemahema B-12. ʻO kēia ʻano ʻākia e koi pinepine i ke kuhikuhi a ke kauka.

Meaʻai

ʻO nā meaʻai kahi a B-12 i kū ʻole ai, e like me nā cereala ʻaina kakahiaka, hiki ke "paʻa" ʻia me ka huaora. Hiki ke hoʻohana pono ʻia nā meaʻai i paʻa i ka pā no nā poʻe i makaʻu no ka hemahema, e like me nā vegans, ma muli o ka loaʻa haʻahaʻa o kā lākou lako meaʻai.

ʻO nā mea me nā loli physiological - e like me ka hoʻemi ʻia o nā kiʻekiʻe o ka ʻōpū a me / a i ʻole ka hana digestive kūlohelohe - ʻaʻole hiki ke pale i kahi hemahema B-12 e ka ʻai ʻana i nā meaʻai paʻa. E hōʻoia i ka ʻike kino ma nā lepili meaʻai e ʻike ai inā ua hoʻoikaika ʻia.

Paipai ka National Institutes of Health (NIH) i ka 2.4 micrograms (mcg) o ka huaʻai B-12 i kēlā me kēia lā no kēlā me kēia mea i piha i nā makahiki he 14. ʻAʻohe mea ʻokoʻa i ka ʻai i koi ʻia no nā kāne a me nā wahine. Hoʻonui ka hāpai i ka lāʻau i koi ʻia no nā wahine, i ka wā o ka hāpai ʻana a ma hope hoʻi inā koho ka makuahine e hānai i kāna keiki.

Lawe aku

E like me ka haʻi ʻana a kekahi kauka a me ka mea hānai, ʻaʻohe lāʻau hoʻōla kaumaha kaumaha. ʻO ka poʻe e ʻimi nei e lawe i kahi nohona olakino a i hāʻule paha i kekahi mau paona e makaʻala i nā mea hoʻopihapiha e koi ana e kōkua iā ʻoe e lilo i ka paona me ka ʻole o nā loli nohona kūpono e hoʻopili ai i kāu papaʻai a me kāu hana hoʻoikaika kino.

Mahalo, ʻaʻohe pilikia i hōʻike ʻia i ka lawe ʻana i nā kaha nui o ka wikamina B-12, no laila ʻaʻole pono e hopohopo nā poʻe i hoʻāʻo i nā injection e lilo ka paona.

Eia nō naʻe, ʻaʻohe mea hōʻike i hōʻike ʻia e kākoʻo i ka ʻōlelo koi e kōkua ka wikamina B-12 iā ʻoe e lilo i ka paona i kēlā mau mea me ka hemahema ʻole. No ka poʻe me ka hemahema ʻike ʻia, hoʻomaikaʻi paha ka hoʻomaʻamaʻa B-12 i nā pae ikehu i hiki ke hoʻonui i ka hana a paipai i ka mālama ʻana i ke kaupaona.