ʻO ka Vitamin B 12 he cobalamin, kekahi o nā mea nui loa o ke ola kanaka. ʻO ka'ōhumu o ia mau lā he 3 mcg wale nō, akā ināʻaʻole he hanana maʻamau o ka hoʻokumuʻana i ke koko, ka hana kūpona momona, ka pilikino pili ponoʻole a me ka moku'āina o ka pūʻali pūnaewele hikiʻole. ʻO Cobalamin ka mea e pono ai ka hanaʻana i nā molecuka DNA, a me ka inoa o nā amino acids.
Hiki ke hoʻopiliʻia kēia huaʻala a hiki i ke kino ke hōʻiliʻili iā ia, kahi e hoʻokaʻawale iā ia mai nā hua lāʻau'ē aʻe mai ka hui. Hoʻokomoʻia nā lāpili o ka mau huamaila B 12 ma ke akepaʻa, nā puʻupaʻa, nā mumū a me nā māmā.
ʻO ka hoʻohanaʻana i nā huamaila B 12
Pono e hoʻomaopopoʻia ka hanaʻana o ka meaʻai B12 me ka waiʻopaʻa folic a me ka nele o kekahi mahele i ka anemia, ka maʻiʻole, nāwaliwali o ke kino.
ʻO ka hoʻohanaʻana i nā huamaila B12 he nui loa, ma keʻano he kūlana, ua kauʻia no ka hoʻoponoponoʻana i ka anemia, nā maʻi o ka pūpū me nā iwi, nā maʻi pōpilikia, e hoʻonui i keʻano o ke kino, ka lauoho, kaʻili a me nā kui.
ʻAʻole ke kino o ka kino kanaka e synthesi i kēia huaʻaola, no laila pono pono ke lawe mau ia mai kaʻai. Loaʻa ka Vitamin B 12, ma keʻano he rula, ma nā huahana o nā mea holoholona. Piliʻole ka poʻeʻai Nutritionists i ka loaʻaʻana o ka meaʻai B12 i loko o nā meaʻai o ke kumu kanu. Ke'ōlelo nei kekahi poʻeʻaʻole i loko o nā mea a pau, aia kekahi mau huaʻai B12 i loko o nā mea kanu, akā ma nā liʻiliʻi liʻiliʻi ma mua o nā holoholona holoholona. No lailaʻo ka hoʻoholoʻana i kaʻaiʻana o ka meaʻai i ka vitamin B12 ma muli o ka meaʻai holoholona a meaʻai paha iʻikeʻoleʻia ma mua o kaʻike o nā meaʻepekema.
Ka helu inoaʻana o nā huahana me ka meaʻoi loa o ka huaʻa B12:
- i ka meli miki - 60 mcg, puaa - 30 mcg, moa - 17 mcg;
- ka iʻa a me ka iʻa mai 10 a 20 mcg;
- kaʻiʻo lipi - 4.5 mcg;
- pipi - 2,7 mkg;
- puaa a me keikihipa - 2 mcg;
- ka palaoa mai ka 0.5 a 1.5 mcg;
- nā hua moa a me nā hua puaʻa - 0.5 mkg.
Mai ka papa meaʻaiʻai
ʻO ka huiʻana me nā lāʻau'ē aʻe a me ka mālamaʻana i nā huamaila B 12
ʻO ka laweʻana o nā lāʻauʻona hormonal, diuretics a me nā diuretics e holoi i ka hua malo B12 mai ke kino. ʻO keʻano kūponoʻole i nā mea i loko o ke kino o kēia huaʻaina e pili i ka lāʻau pālolo.
ʻO ka nui o ka huaʻa B12 hiki ke alakaʻi i nā pilikia o ka'ōnaehana cardiovascular, ke kuʻi o ka naʻau, ka hanuʻana o ka huhū a me ka hana'ākau, ka'ākau a me ke poʻo.