ʻO ka Vitamona B-12, aiʻole cobalamin, he lālā o kaʻohana e hiki ke hoʻopūʻia i ka wai o nā lāʻau hua B-complex. Pono ia no ka hana maʻamau o nā pūnana nerve, hana DNA a me kou kino e pono ai ka hua B-12 i mea e hoʻonui pono i nā pūpū koko.
Loaʻa ka Huaʻawina B-12 ma keʻano maoli i ka meaʻai, ka moa, ka iʻa, nā hua, a me nā hua laʻa-nā meaʻai i kiʻekiʻe i ka protein. ʻAʻole pono ka mea e pono ai no nā mākua olakino, koe wale no nā vegans, e like me ka huaʻo B-12 wale nō i loaʻa i nā hua holoholona.
Hiki i nā'Ovolactovegetarians ke loaʻa i ka hua B-12 mai nā hua a iʻole nā hua puaʻa.
ʻO ka Health and Medicine Division o nā National Academy of Sciences, Engineering and Medicine e hoʻoholo ana i nā mea e pili ana i nā meaʻai no nā huaora a me nā minera. Kūkuluʻia kēia DRI ma luna o nā pono o ka mea olakino maʻamau. ʻO ka DRI no ka meaʻai B-12 ma ka makahiki. ʻO nā wāhine hāpai a me nā mea hānai, he meaʻuʻuku wale nō.
Nānā Kūmole
1 i 3 mau makahiki: 0.9 micrograms i ka lā
4 i 8 mau makahiki: 1.2 micrograms i ka lā
9 a 13 mau makahiki: 1.8 micrograms ma ka lā
14+ makahiki: 2.4 mau mīkini kiʻi i ka lā
Nā wāhine e hāpai ana: 2.6 mau mīkini i kēlā me kēia lā
Nā wāhine hānai: 2.8 micrograms i ka lā
ʻO ka Vitamin B-12 Loaʻa
No ka loaʻaʻana o ka meaʻai B-12 i nā meaʻai o ka hānau holoholona,ʻo ka nui o nā kānaka e lawa i kā lākou mau meaʻai. ʻO nā kānaka i loaʻa i ka maʻi anemia e hikiʻole ke komo i ka huaʻona B-12 no ka meaʻaʻole lākou i lako i kahi mea i kapaʻia he kumu kumu,ʻo ia ka mea nui no ka meaʻai B-12 e hoʻouluʻia ma nā paia o ka'ōpū liʻiliʻi.
ʻO nā kānaka me nā maʻi āpau a me nā maʻi o ka pūpū liʻiliʻi e like me ka maʻi celiac a iʻole ka maʻi o Crohn, kekahiʻano o ke kīʻaha kaumaha, ka pāʻani pumehana a iʻole ka huapalapala bacteri e hiki ke hoʻemi i ka mea hiki i kahi kanaka e komo i ka hua B-12.
Hiki ke hōʻeha i nā pilikia likeʻole, e like me ka meemia megaloblastic, i ka manawa e hikiʻole ai i nā pūla ula ke hoʻolahalaha pono.
Hiki i ka huaʻole B-12 ke pilikia i nā pilikia neuropili.
Nā hōʻailona o ke anemia e komo pū ana:
- ka luhi (ke kaumaha nui o ka manawa)
- nāwaliwali ma nā wahi o kou kino
- ka nele o kaʻai
- Kaumaha emi
- ka paʻa
ʻO nā hōʻailona neʻeneʻeʻole o ka waiʻole B-12 i loko o kēia mau mea:
- ka helu a me ke kaniʻana i kou mau lima aiʻole kou wāwae
- ka nele o ke kaulike
- pilikia
- ka hilahila a me ka lilo o ka hoʻomanaʻo
- ka wela wela a me ka eha o ka waha a me ka 'ōlelo
Hiki i kekahi poʻe ke loaʻa nā hōʻailona neuropie ma waho o ka anemia, aʻo kēia mau hōʻailona ke hiki mai mai nā pilikia kino'ē aʻe. Inā manaʻoʻoe hikiʻole iāʻoe ke loaʻa kahi kīʻaha B-12, ponoʻoe eʻike i kekahi kahu ola e hiki ke hoʻoholo inā loaʻa iāʻoe kahi kīnā B-12 ma muli o ke kauʻana i nā ho'āʻo koko kūikawā.
ʻO nā Vegan a me nā kānaka eʻai ana i nā mea liʻiliʻi loa o nā mea holoholona, hiki iā lākou ke lawe i ka hua B-12 ma keʻano he meaʻai meaʻai a iʻole eʻai i kaʻai lāʻau maloʻo. Pono nā kānaka o'Ovolactovegetarians e loaʻa i ka hua B-12 mai nā hua aiʻole nā hua puaʻa.
ʻO nā kānaka iʻikeʻia he maʻi'auama B12 i loaʻa i ka malabsorption, hiki ke hāʻawiʻia i nā'ōmaʻomaʻa B-12 mau lāʻau, kahi e hoʻopau ai i ka pono e komo i nā huapona ma o ka'ōpū liʻiliʻi, akā ma kekahi mau mea e hoʻohana i nā huapona i loko o kahi palapala pila.
He mea paʻakikī ke hoʻohanaʻana i nā meaʻai e pale aiʻole mālamaʻole i nā huaʻole B-12 ma muli o ka malabsorption,ʻoiaiʻo kaʻaiʻana i ke akepaʻa he hana hoʻomanaʻo no ka maʻi anemia.
ʻO ka laweʻana i nā kīʻaha B-12 ma ka hoʻohālikeʻana, e ho'ēmi i ka nui o ka homocystine i loko o kou koko. ʻO ka mea pōʻino,ʻo ka laweʻana i nā mea hoʻopihapihaʻaʻole i ka hōʻemi i kou pilikia o ka maʻi maʻi maʻi. A ua'ōlelo pūʻia hoʻi nā mea hoʻopihapiha Hua B-12 no ka hoʻonuiʻana i nāʻike loea, a hoʻonui i ka ikehu. Akā,ʻaʻole i hoʻolakoʻia e ka noiʻi nā hōʻike kūpono no kēia mau manaʻo.
> Kālā:
> Ke olakino a me nā lāʻau olakino Division of National Academies of Sciences, Engineering and Medicine. "Dietary Reference Intakes Palepa a me ka Hoʻopihapiha." http://www.nationalacademies.org/hmd/activities/nutrition/summarydris/dri-tables.aspx.
> Martí-Carvajal AJ, Solà I, Lathyris D. "Homocysteine-e hoʻohaʻahaʻa i nā hana no ka paleʻana i nā hanipona maʻi." http://onlinelibrary.wiley.com/doi/10.1002/14651858.CD006612.pub4/abstract;jsessionid=75EDDE8486AD1CE4C828AF5C72FB2BD4.f01t02.
> Ke KeʻenaʻOihana Hoʻonaʻauao'Āina o Dietary Supplements. "NĀ Huaora B12." http://ods.od.nih.gov/factsheets/vitaminb12/.