Ngā Mea Me Mōhio Mō Ngā Huaora me te Huaora B12
He aha te Huaora?
He kai tino nui ngā huaora mō te oranga hauora. I te tau 1912, nā te kaipūtaiao matū o Pōrana, a Casimir Funk, i whakaatu te kupu "huaora", e kī ana he "amine e hiahiatia ana mō te oranga". E rua ngā rōpū matua o ēnei matū tino hira mō te tinana tangata: ko ngā huaora e rewa ana i te hinu me ngā huaora e rewa ana i te wai.
Ko te rōpū huaora B tētahi o ngā huaora e rewa ana i te wai e tino rongonui ana. Kei roto i tēnei rōpū: te tiamine (B1), te riboflavin (B2), te niasin (B3), te waikawa pantoteniki (B5), te piridoksin (B6), te biotin (B7), te waikawa foliki (B9) me te kobalamin (B12), e waru katoa ngā momo huaora.
Ngā Mōhiotanga Taketake mō te Huaora B12
E mōhiotia ana te huaora B12 hei kobalamin, ā, he huaora e rewa ana i te wai. He iti noa te rokiroki i roto i te tinana; ko te nuinga kei te ate. Tata ki te 4 mitirama te nui o te huaora B12 ka rokirokia i roto i te tinana o te pakeke hauora. Nā te iti o te kaha rokiroki, me tango tonutia te B12 i ngā kai.
Ko te nuinga o te huaora B12 kei ngā kai nō ngā kararehe. Ka taea e te tinana tangata te hanga iti noa i roto i ngā whekau, engari he nui ake te hiranga o te nui ka riro mai i te kai māori mō te hauora whānui. He ngoikore hoki te huaora B12 ki te wera nui, ā, ka ngaro i te wā e tunua ana.
Ngā Mahi i roto i te Tinana:
Ka mahi ngātahi me te waikawa foliki i te hanga o ngā pūtau toto whero.
He mahi matua tōna i te hanga o te kiriuhi myelin huri noa i ngā pūtau io me te hanga o te DNA. Ka whakatere te myelin i te tuku io.
He āwhina i te whakamahi tika i ngā waikawa amino me ētahi kohuke (pērā i te konutai me te mānganīhi).
He wāhi tōna ki te whakahoki mai i te B12 kua hangaia e te tinana.
He aha ngā Tohu o te Kore Huaora B12?
Ka puta ngā tohu o te kore huaora B12 ki ngā wāhanga rerekē o te tinana me ngā pūnaha. Ko ētahi o ngā tohu tino kitea ko ēnei:
Te kore toto (anemia), otirā ko te anemia pernisiyō. Ka pā mai te manukanuka, te ngoikore, te hekenga o te kaha, te uaua ki te arotahi me te āmaimai.
Te whero me te wera o te arero, ngā whara ki roto i te waha, ngā kōpū uaua i ngā waewae i te pō, me ngā raruraru kōnatunatu pērā i te korere.
Te koretake, te rangirua, te rongo i te huka, te ngoikore i ngā ringa, ngā waewae, ngā peka, me ngā raruraru o te pūnaha io. Ki te kaha rawa, ka puāwai te pōturi o ngā mahi hinengaro, ngā raruraru mahara me te ngoikore ki te arotahi.
Otira i te hunga kaumātua, ka kitea ngā tohu rerekē pērā i te ngaro mahara me te wareware. I te pakeke, ka heke te tango me te rokiroki o te B12, nō reira me āta tirohia ngā kaumātua.
Kua kitea i ētahi rangahau ka whai wāhi te kore B12 ki te whanaketanga o te pōuri.
Mēnā ka roa te kore B12, ka heke te tere o te metabolism nā te aukati i te hanga pūtau hou.
Ka kitea i ētahi wā te heke o te makawe i te kore B12. Heoi, ko ngā take matua o te ngaro makawe he take ira, he take homoni kē atu.
Kei Whea te Huaora B12 i roto i ngā Kai?
Ko te nuinga o te huaora B12 kei ngā kai nō ngā kararehe. I te hunga hauora, ko te taumata B12 i roto i te toto he tata ki te 150 pg/ml, ā, ki raro iho i te 80 pg/ml ka kīia he ngoikore. Ko te nui e taunakitia ana ia rā he 2.4 microgram te toharite.
Ko ngā kai whai huaora B12 ko ēnei:
Ngā ate, ngā whatukuhu me ētahi atu kai whēkau
Ngā kutakuta moana pērā i te kuku, te tio, te koura
Ngā ika pērā i te kōkopu, te tūnamoana, te makerekere
Te miraka, te rēmana, te tīhi me ētahi atu kai miraka
Heihei
Ngā Āhuatanga E Whai Pānga Ana ki te Kore Huaora B12
Ngā raruraru tango kai (hei tauira, ngā mate o te puku, o te whekau, ngā pokanga rerekē)
Te kai kore, te kai koretake mō te wā roa, otirā i te hunga kai huawhenua, kai otaota rānei
Te whakamahi rongoā pērā i te omeprazole, te metformin mō te wā roa
Te heke o te hanga waikawa puku i te pakeke
Ngā Raru Hauora Ka Ara Mai i te Kore Huaora B12
Anemia pernisiyō: Ka whakaeke te pūnaha ārai mate i ngā pūtau puku, ka aukati i te tango B12.
Hei tāpiri, ka puta te anemia nā te kore waikawa foliki, ā, ka heke te hanga pūtau toto whero.
Ka pā te pūnaha io, ka puta te huka, te koretake me te koretake o te taurite.
Mēnā ka roa te kore B12, ka noho hei tūraru mō ngā mate manawa me ngā rautaki toto.
Ka pā ki te hauora kōiwi, ka arahi ki te osteoporosis me ngā whati kōiwi.
Me pēhea te Ārai me te Rongoā i te Kore Huaora B12?
Kia kitea te kore huaora B12, me kimi tuatahi te take. Ka hua te ngoikore i te kore tango kai (hei tauira, te hunga kāore e kai kai kararehe), te ngoikore tango (ngā mate puku, whekau, pokanga), me te whakamahi rongoā.
Mēnā nā te kore tango kai, me tāpiri ngā kai whai B12 ki te kai, ā, mēnā e tika ana, me tango tāpiringa ā-waha (pēnei i te papa, te papa raro arero). Engari, mēnā he raruraru tango, kāore e ea i ēnei tāpiringa; i tēnei wā, me werohia te huaora B12.
Ko te huarahi tino whai hua ki te ārai i te kore huaora B12, ko te kai i ngā kai whai B12 i runga i te kai taurite, auau hoki. Otirā, me arotake ngā tāngata mōrearea (kai huawhenua, kaumātua, hunga kua pokangia te puku, te whekau) i raro i te tirotiro a te rata.
Ngā Pātai Auau
1. Me pēhea te mōhio ki te kore huaora B12?
Ka kitea te kore B12 i te ngoikore, te wareware, te kore toto, te koretake o ngā ringa me ngā waewae. I ētahi, ka puta ngā raruraru kōnatunatu, te tairongo o te arero me ngā raruraru o te pūnaha io. Me mahi whakamātautau toto mō te tino whakatau.
2. Ko wai kei te mōrearea mō te kore huaora B12?
Ko te hunga kāore e kai kai kararehe pērā i te hunga vegan, huawhenua, te hunga kua pokangia te puku, te whekau, ngā tāngata kei runga i te 65 tau, me te hunga mate puku, whekau mō te wā roa, kei te mōrearea ake.
3. He kino te nui rawa o te huaora B12?
He huaora e rewa ana i te wai te B12, nō reira ka tukuna te nui rawa ki te mimi, he iti te tūraru paitini. Engari, me tango tonu ngā tāpiringa nui i raro i te tirotiro a te rata.
4. Ka taea e te kore huaora B12 te take i te heke o te makawe?
Ka taea e te kore B12 te whakaoho i te heke o te makawe i ētahi tāngata. Heoi, ko te take matua o te ngaro makawe he take ira, he take homoni kē atu.
5. Me pēhea te whakamahi i te tāpiringa B12?
Mēnā ka kitea te ngoikore, ka tūtohu tō rata kia tango papa ā-waha, papa raro arero, werohanga rānei. Ka whakatauhia te nui me te momo rongoā e hāngai ana ki te take o te ngoikore.
6. Kei whea te huaora B12 i roto i ngā kai?
Ko ngā puna matua ko te ate, te mīti whero, ngā kutakuta moana, ngā ika, te miraka, te rēmana me te heihei.
7. Me pēhea te ārai i te kore huaora B12 mō te hunga vegan?
Kāore e taea te tango nui B12 i te kai otaota anake. Nō reira, me tango tonutia e te hunga vegan he tāpiringa B12, me noho i raro i te tirotiro a te rata.
8. Ka arahi te kore B12 ki te pōuri?
Kua kitea i ētahi rangahau, ka pā te kore B12 ki te pōuri me te hekenga o ngā mahi hinengaro pērā i te mahara.
9. He aha te hiranga o te huaora B12 i te wā hapūtanga?
He tino hira te tango nui B12 i te wā hapūtanga mō te whanaketanga o te roro me te pūnaha io o te pēpi. Ki te kore, ka piki te tūraru o ngā raruraru whānautanga.
10. Ka aha mēnā kāore e rongoāhia te kore huaora B12?
Mēnā kāore e rongoāhia te kore B12 mō te wā roa, ka noho pūmau ngā whara o te pūnaha io, ka puta te kore toto me ngā raruraru hauora kōiwi. Nō reira he mea nui te kite wawe me te rongoā.
11. Me tango tāpiringa te katoa?
Mō te hunga kai hauora, kai taurite, kāore e hiahiatia he tāpiringa. Engari, mō ngā rōpū mōrearea, me tīmata i raro i te tohutohu a te rata.
12. Ka ārai te huaora B12 i te matepukupuku?
E ai ki ngā raraunga pūtaiao o nāianei, kāore he hononga mārama i waenga i te tango tāpiringa B12 me te ārai i te matepukupuku. Kāore hoki he taunakitanga ka heke te tūraru matepukupuku i te nui rawa o te tāpiringa.
Ngā Rauemi
World Health Organization (WHO). Vitamin and Mineral Requirements in Human Nutrition (Pūrongo).
Centers for Disease Control and Prevention (CDC). Vitamin B12 Puka Kōrero.
The National Institutes of Health (NIH) – Office of Dietary Supplements. Vitamin B12: Puka Kōrero mō ngā Kaipūkaha Hauora.
American Society of Hematology. Mate Toto Kore Huaora.
British Dietetic Association (BDA). Vitamin B12 — Puka Kōrero Kai.
MedlinePlus. Kore Huaora B12.