Kiʻi: 123RF ʻO nā huaora, nā minelala, nā protein a me nā mea ʻeleʻele nā pou koʻikoʻi o kāu ʻai a me ka ʻōnaehana digestive. E noʻonoʻo i nā pōhaku kumu i kūkulu ʻia ai kahi hale a hale kiaʻi paha. Inā haʻalulu kēlā, haʻalulu ke ʻano. Ke hana like nei kou kino. ʻO nā mea a pau āu e hānai ai i kou kino a me kāu ʻōnaehana e noʻonoʻo i ke ʻano o kou nānā ʻana i waho, me kou pale ʻana. Ma kahi o ka palekana, aia nā huaora. ʻO nā huaora, e like me kā mākou e ʻike ai, he mea koʻikoʻi loa ia no ke kūkulu ʻana, ke kumu, ka pale ʻana, ka ʻike maka, ka hoʻōla ʻana i nā ʻeha, nā iwi uka a me nā mea hou aku.
I waho o nā huaora a pau , He ʻano ʻano ʻo B12 e kōkua i ka mālama ʻana i ke aʻalolo o kou kino a me nā keʻena koko a kōkua i ka hana ʻana i ka DNA a i ʻole ka genetic material o nā cell. ʻOiai ʻike maoli ʻia ka huaora B12 i nā huahana kumu holoholona, akā, i loko o nā cereals kakahiaka paʻa paʻa pū kekahi i ka nui o ka huaora e pono ai e hoʻokō i kāu mau koi kino.
Eia kekahi mau meaʻai momona i ka Vitamin B12 a i ʻole cyanocobalamin a hiki ke hoʻokomo maʻalahi i kāu mau meaʻai:
ekahi. Waiwai
elua. Huamoa
3. ʻōpae
ʻEhā. Tuna
5. ʻO nā lau
6. ʻO Shitake Mushroom
7. Huna meaʻai
8. Pono ʻoe i kahi mea hoʻohui Vitamin B?
9. Nā hōʻailona a me nā hōʻailona o ka nele o ka Vitamin B
10. FAQs
Waiwai
Kiʻi: 123RF ʻO ke kumu waiwai loa o ka huaora B12 he mau huahana holoholona. ʻO nā huahana dairy e like me ka waiū, ka pata, ka paʻakai, ka pata he kumu ikaika ia o ka huaora. Eia naʻe, no kēlā he poe vegans Hiki iā ʻoe ke koho i nā mea kanu i ka waiū e like me ka soy, ka ʻalemona a i ʻole ka waiu pīkī e hōʻoiaʻiʻo ana e hoʻopau mua ʻoe i kou allergies i kēia mau meaʻai. Ma waena o nā cheeses āpau, ʻo Swiss, elemental a me nā kīʻaha hale kahi kumu waiwai nui o ka huaora B12.
Huamoa
Kiʻi:123RF He kumu maoli ka hua o ka huaʻa B12. Inā he eggetarian ʻoe, me ʻelua mau hua i ka lā hiki ke kōkua i ka hoʻokō ʻana i kāu koi ʻai. Paʻa paʻa a palai paha, hoʻohui hua i kāu ʻai ʻO ke ala āu e makemake ai ma ke ʻano he ʻaoʻao i kāu saladi a i ʻole ma ka ʻaoʻao o kāu ʻaina ahiahi. Hiki iā ʻoe ke hoʻohui iā ia i loko o nā sopa inā ʻaʻole ʻoe e ʻai i nā hua i hoʻolapalapa ʻia.
ʻōpae
Kiʻi: 123RF ʻO kekahi kumu waiwai o ka huaora B12 a ʻo kekahi o ka ʻohana iʻa, kaulana loa ka ʻōpae no kā lākou cocktails. Eia nō naʻe, kū lākou me kā lākou mau meaʻai. ʻO ka mea mua he protein. Ma waho aʻe o ka waiwai nui o nā protein, ʻo ka ʻōpae kekahi kumu olakino o ka huaʻa B12. He antioxidant lākou ma ke ʻano a kōkua pū i ka hakakā ʻana i nā cell i hōʻino ʻia a me nā radical manuahi. Astaxanthin, kekahi antioxidant kōkua i ka ho'ēmiʻana i ka mumū ʻo ia ke kumu a me ke kumu o ka ʻelemakule a me ka maʻi.
Tuna
Kiʻi: 123RF ʻO ka tuna ka mea nui loa iʻa ʻai mau . Hoʻopiha ʻia me nā protein maʻamau, nā minerala a me ka huaʻa A, ʻo ia ka mea maʻamau i loaʻa i nā meaʻai iʻa āpau. Eia nō naʻe, nui ka tuna i kāna kumukānāwai B12 me B3, selenium, a me nā protein lean a me ka phosphorous. Ma muli o kona pūʻolo ʻokoʻa o nā mea hoʻolako palekana , He koho maikaʻi ka tuna no ka poʻe e ʻimi nei e hoʻomaikaʻi i kā lākou ʻai ʻana i ka huaora B12.
ʻO nā lau
Kiʻi: 123RF ʻO ka momona haʻahaʻa, ka protein kiʻekiʻe nā ala ʻelua e wehewehe ai i ke kū ʻana o ka clams i ka papaʻai. Eia nō naʻe, ʻo ka mea hoihoi, ʻaʻole ia ma hope o ka lāhui meaʻai paʻa. Me ka selenium, zinc, hao, magnesium a me ka niacin, ʻo ka clam kahi mea hoʻokūkū kiʻekiʻe loa no ka huaora a nā meaʻai waiwai nui i ka protein . Ua hōʻike maoli ʻia nā ʻōpala pēpē he kumu nui o ka hao, antioxidants a me ka huaora B12. ʻO ka ʻoiaʻiʻo, ʻoi aku ka waiwai o ka broth o nā clams i hoʻolapalapa ʻia i ka vitamina. No laila, i ka manawa aʻe e noʻonoʻo ai ʻoe e hoʻolei i ka hupa, e noʻonoʻo hou!
ʻO Shitake Mushroom
Kiʻi: 123RF ʻO ka nūhou maikaʻi no nā mea ʻai meaʻai a me ka poʻe maʻi ʻole i nā halo. Loaʻa i nā halo Shitake ka huaʻa B12 akā ʻoi aku ka haʻahaʻa o nā pae i hoʻohālikelike ʻia me nā mea kanu ʻole a i ʻole nā mea hana waiu. ʻOiai mau ʻai ʻana i nā halo ʻAʻole paha he manaʻo maikaʻi loa, hiki iā ʻoe ke hoʻohui i ka shitake i kāu mau sopa a i ʻole kīʻaha laiki e hoʻohui i kahi ʻono a me nā mea ʻala.
Huna meaʻai
Kiʻi: 123RF ʻOkoʻa loa ka hū meaʻai a me ka hū baking i kā lākou mau waiwai a me ka hana a no laila ʻaʻole hiki ke hoʻohana like ʻia. ʻAʻole e hana ka hū meaʻai ma ke ʻano he mea hū e like me ka hana ʻana o ka hū. ʻO ka hū meaʻai, ʻaʻole like me ka hū a i ʻole ka hū, he ʻano hū i hoʻopau ʻia i kūʻai ʻia ma ke kālepa e hoʻohana ai i ka hoʻomākaukau ʻana i nā meaʻai a me kahi huahana meaʻai. ʻO ka mea maʻamau, he mau flakes kala melemele, granules a me ka pauda maikaʻi. Hiki i ka hū meaʻai paʻa ke hoʻokō i kāu mau koi vitamina B12 a hiki ke hoʻohui ʻia i ka meaʻai e hoʻonui ai i ka protein, nā minerala a me nā huaora deficit. He anti-oxidative lākou ma ke ʻano a hana i ka hoʻohaʻahaʻa ʻana i ka cholesterol a hoʻonui i ka palekana .
Pono ʻoe i kahi mea hoʻohui Vitamin B12?
Kiʻi: 123RF ʻO ka Vitamin B12 i ʻike nui ʻia ʻo cyanocobalamin, he huaʻai koʻikoʻi akā paʻakikī loa i loaʻa ka mineral cobalt (no laila ka inoa). Hoʻopuka maoli ʻia kēia huaora e ka bacteria a e like me kā mākou e ʻike ai, he mea koʻikoʻi ia e kōkua ai i ka synthesis DNA a me ka cellular. hana ikehu . Wahi a kahi noiʻi a ka National Library of Medicine, hoʻohana ʻia ka huaora B12 e mālama i nā kūlana e like me ka anemia pernicious a me ka poʻe e loaʻa ana i ka gastrectomy hapa a i ʻole holoʻokoʻa, enteritis regional, gastroenterostomy ma waena o nā mea ʻē aʻe.
Kiʻi: 123RF I ka wā e noʻonoʻo ai i ka lawe ʻana i nā mea hoʻohui huaʻai B12, pono e ʻimi mua i ka ʻōlelo aʻoaʻo a kāu kauka, e pili ana i ka koi ʻana o kou kino no ka vitamina. Pono nā mea kanu a me nā vegans e hoʻomanaʻo pono e hiki i ka folate i kā lākou meaʻai ke uhi i ka noho ʻana o ka huaora B12 inā he hemahema. ʻO ka lua, inā ʻoe e hahai i ka meaʻai vegan, pono ʻoe e koi i nā mea hoʻohui e hoʻokō i ka 100 pākēneka a ʻoi aku paha o kāu haʻawina i kēlā me kēia lā. Hōʻike ka Vegetarian Nutrition Dietetic Practice Group i ka ʻai ʻana o nā vegans i nā pae kiʻekiʻe o ka huaora B12 (250mcg/lā no nā pākeke) e uku ai i ka lawe ʻana i nā mea hoʻohui. Me ka manaʻo o ka meaʻai makemake, ka National Institutes o Manaʻo ke olakino i nā poʻe mākua a pau ma luna o 50 mau makahiki loaʻa i ka hapa nui o kā lākou huaʻai B12 ma o nā mea hoʻohui a me nā meaʻai paʻa, ma muli o ka hemahema o ka absorption i hana ʻia i ka wā ʻelemakule.
Nā hōʻailona a me nā hōʻailona o ka nele o ka Vitamin B12
Kiʻi: 123RF Nawaliwali a me ka luhi: No ka mea, ʻo cyanocobalamin ke kuleana no ka mālama ʻana i ka helu o ke koko ʻulaʻula, hiki i ka hemahema o ka huaora ke kumu i ka nāwaliwali a me ka luhi. Ma muli o ka helu RBC haʻahaʻa, ʻaʻole lawe ʻia ka oxygen i nā pūnaewele o ke kino e luhi a nāwaliwali.
Parathesia: ʻO kekahi o nā hopena hope loa o ka pōʻino aʻalolo. Inā ʻike ʻoe i ke ʻano o nā pine a nā nila ma kou ʻili . ʻO Myelin, kahi mea biochemical, hoʻopuni i nā aʻalolo ma ke ʻano he pale pale a me ka insulation. I ka loaʻa ʻole o ka huaʻa B12, hana ʻokoʻa ka myelin no laila e pili ana i ka hana o ka ʻōnaehana nerve.
Paʻakikī i ka Mobility: Inā ʻaʻole ʻike ʻia, hiki i ka hemahema o ka huaora B12 ke hoʻopilikia i kāu mākau kaʻa a me ka neʻe. Hiki paha iā ʻoe ke nalowale i kou ʻano kaulike a me ka hoʻonohonoho ʻana no laila hiki iā ʻoe ke hāʻule.
Kiʻi: 123RF ʻIke nāwaliwali loa: ʻO ka ʻike pōwehiwehi a ʻino paha kekahi hōʻailona ʻē aʻe o ka hemahema e like me ke aʻalolo optic e alakaʻi ana i kou maka. Ua kapa ʻia kēia ʻano he optic neuropathy. Hiki ke hoʻololi ʻia kēia maʻi me ka lāʻau maʻamau a me ka wikiwiki, i kuhikuhi ʻia a me ka hoʻohui ʻana me ka huaora B12.
Glositis: He inoa ʻepekema no ke alelo i hoʻā ʻia, alakaʻi kēia ʻano i kou alelo e hoʻololi i ke kala, ke ʻano, hāʻawi i ka ʻulaʻula, a hiki ke alakaʻi i ka pehu. Hoʻolilo kēia i ka ʻili i kou alelo puʻupuʻu ʻē aʻe, maʻalahi no laila e nalowale ai kou ʻono. Eia kekahi, hiki ke kumu ʻeha waha , ka wela a i ʻole ka ʻona i loko o kou waha.
FAQs
Kiʻi: 123RF N. ʻO wai ka mea i nele i ka huaora B12?
TO. Ma muli o ka komo ʻana o ka huaora b12 i loko o ka ʻōpū, ʻoi aku ka nui o ka poʻe i loaʻa i kahi ʻōnaehana hoʻoheheʻe ʻia a i ʻole i hana hou ʻia i ke kaʻina bariatric. Eia hou, hiki i nā mea ʻai meaʻai vegan a meaʻai meaʻai ke ʻike i kēia hemahema, inā ʻaʻole i uku maikaʻi ʻia me nā mea hoʻohui.N. ʻO nā meaʻai kumu holoholona wale nō ke kumu o ka huaora B12?
TO. ʻOiai he nui ka cyanocobalamin nā huahana meaʻai kumu holoholona e like me ka waiū, yogurt, pata, hua manu, pipi, iʻa a me ka moa, hiki iā ʻoe ke ʻike i ka nui o kēia huaora i loko o nā halo a i ʻole ka hū meaʻai. Ma hope o ka ʻōlelo ʻana, ʻo ia ʻaʻole i kūpono i kāu koi ʻōlelo ʻia i kēlā me kēia lā . No laila he koho maikaʻi ka hoʻohui ʻana.N. Pehea e mālama ʻia ai ka nele o ka huaora B12?
TO. ʻOiai he mea weliweli, hiki ke mālama ʻia ka hemahema o ka huaora b12 ma luna o ka hale kūʻai. Eia nō naʻe, he mea maikaʻi loa ka haʻalele ʻana i ka lāʻau lapaʻau iā ʻoe iho inā ʻaʻole ʻoe maopopo loa i kāu mau allergies a i ʻole ʻae ʻia i kāu ʻai. I kekahi manawa, hiki nō paha i kāu kauka ke kauoha iā ʻoe i nā ʻinikua ʻo B12.Heluhelu pū: #IForImmunity - Hoʻonui i kou pale ʻana me ka niu
