He meaʻai koʻikoʻi ka Vitamin B12 no ke kino o ke kanaka no ka mea hiki iā ia ke hōʻoia i ka ulu maikaʻi o ke koko ʻulaʻula (RBC) a me ka ulu ʻana o DNA. "He huaʻai hiki ke hoʻoheheʻe ʻia i ka wai, me ka folic acid, e kōkua i ka hana ʻana i nā keʻena koko ʻulaʻula i loko o ko mākou kino, e hōʻoiaʻiʻo ana i ka hāʻawi ʻana o ka oxygen a me ka holo ʻana," wahi a Lavleen Kaur, ka mea hoʻokumu a me ka meaʻai nui o Diet Insight.
Eia naʻe, ʻaʻole hiki i ke kino ke hana i kēia meaʻai pono, no laila pono e uku ʻia e ka meaʻai a/a i ʻole nā ​​​​mea hoʻohui ʻē aʻe.
Akā manaʻo ka poʻe he nui ka loaʻa ʻana o kahi kumu kūlohelohe o ka huaora B12 no ka poʻe e hahai ana i ka ʻai meaʻai ʻole. 'O ia ho'i, pono e hilina'i wale ka po'e mea'ai mea'ai i nā mea ho'ohui no ka loa'a 'ana o kēia huaora ko'iko'i?
"ʻIke ʻia nā minerala momona B12 i loko o ka lepo. Ke ʻai ka holoholona i nā mea kanu, hoʻopau pololei ia i ka lepo ma luna o ka mea kanu. Ke ʻai ke kanaka i ka ʻiʻo holoholona, ​​e loaʻa ʻole ke kanaka i ka huaora B12 mai ka lepo mea kanu," wehewehe ʻo Kaur.
"Akā naʻe," i hoʻomau ai ʻo ia, "ua piha ko mākou lepo i nā kinikona, nā mea kanu a me nā pesticides ʻino. ʻOiai inā mākou e huli i nā kumu kanu e like me ka ʻuala, nā ʻuala, nā ʻuala a i ʻole nā ​​aniani, ʻaʻole hiki iā mākou ke loaʻa ka huaʻa B12 mai ia mau mea. ʻO kēia no ka hoʻomaʻemaʻe maikaʻi ʻana iā lākou e ʻike i ka ʻole o ka lepo i waiho ʻia ma luna o nā mea kanu i ka huaora B-12 a me mākou, "i ʻōlelo ʻo ia i ka indianexpress. com.
Inā ʻaʻole lawa ka huaʻaola B12 i ke kino, e liʻiliʻi ka liʻiliʻi o ke koko ʻulaʻula a me ka hāʻawi ʻana o ka oxygen. ʻAʻole lawa ka hāʻawi ʻana i ka oxygen hiki ke hoʻopilikia i ka hanu, nele i ka ikehu, a me nā manaʻo o ka luhi a me ka luhi.
"I ka manawa e hoʻomaka ai mākou e ʻike i kekahi o kēia mau hōʻailona, ​​​​e kānalua mākou inā mākou e ʻai i ka meaʻai kūpono, hoʻomaʻamaʻa lawa, a noʻonoʻo paha i nā kumu ʻē aʻe.
Ua ʻōlelo hou ʻo ia, inā ʻaʻole i hoʻokumu ʻia nā ʻulaʻula ʻulaʻula i ke ʻano a me ke ʻano kūpono, hiki mai nā pilikia ʻē aʻe. No ka laʻana, inā ulu like nā ʻulaʻula i loko o ko mākou iwi iwi, hiki iā mākou ke loaʻa i kahi maʻi i kapa ʻia he anemia megaloblastic. ʻO ka pōkole, ʻo ke koko ʻulaʻula ke kuleana no ka lawe ʻana i ka oxygen i loko o ke kino. Hana ʻia ka anemia ke emi ka helu o nā keʻena koko ʻulaʻula i loko o kou kino ma mua o ka mea maʻamau. "ʻO ia hoʻi, ʻo ka nele o ka huaʻai B12 hiki ke hōʻeha i kou mau aʻalolo, hoʻopilikia i kou hoʻomanaʻo a me kou hiki ke noʻonoʻo," wahi a Kaul.
ʻO kekahi hōʻailona ʻē aʻe o ka hemahema o ka huaora B12 ʻo ia ka helu ʻana a i ʻole ke kani ʻana, nāwaliwali o ka ʻiʻo, a me ka paʻakikī o ka hele ʻana. "ʻO ka Vitamin B12 ke kuleana no ka hoʻokumuʻana i kahi papa o nā mea momona a puni ko mākou mau aʻalolo. ʻO ka nele o kēia huaoraʻaʻole ia e hana i nā papa ikaika e hoʻopilikia i nā pilikia pili nerve, "wahi a Kaul.
Eia kekahi, ʻo ka huaora B12, ka waikawa folic, a me ka huaora B6 e hana i kahi amino acid kūikawā i kapa ʻia ʻo homocysteine, i hoʻohana ʻia e hana i ka protein. Ua ʻōlelo ʻo ia e kōkua kēia i ka pale ʻana i ke koko i loko o nā kīʻaha koko.
Loaʻa ka Vitamin B12 i nā kumu holoholona, ​​ʻoi aku ka ʻiʻo a me nā huahana waiu. ʻO ka pōmaikaʻi no nā mea ʻai meaʻai, nā meaʻai cobalt a me nā kumu paʻa i hiki ke hāʻawi maikaʻi i kēia huaora.
ʻO Cobalt kahi meaʻai meaʻai pono no ke kino o ke kanaka a me kahi ʻāpana o ka huaora B12. Pono ke kino i ka cobalt e kākoʻo i ka hoʻomohala ʻana a me ka mālama ʻana. ʻO ka ʻike o ka cobalt i loko o ka meaʻai e pili ana i ka lepo kahi e ulu ai nā mea kanu. ʻO kekahi mau kumu meaʻai waiwai i ka cobalt, ʻo ia nā nati, nā hua maloʻo, ka waiū, ke kāpeti, nā fiku, nā radishes, oats, iʻa, broccoli, spinach, ka aila maloʻo, etc.
He mea nui ka hoʻonui ʻana i ka hoʻolako ʻana i ka cobalt a me ka hoʻoikaika ʻana i ka meaʻai, akā pono nō hoʻi ka hoʻonui ʻana i ka mana absorptive. ʻO kēia kahi e pāʻani ai ke olakino ʻōpū no ka mea he mea nui ia no ka lawe ʻana i nā meaʻai kūpono. Hoʻopili ʻia ka Vitamin B12 i loko o ka ʻōpū ma muli o kahi protein i kapa ʻia ʻo intrinsic factor. Hoʻopili kēia kemika i ka molela B12, e maʻalahi ke komo i ke koko a me nā cell.
"Inā ʻaʻole hoʻohua mai kou kino i nā mea i loko, a inā ʻaʻole ʻoe e ʻai i nā meaʻai nui i ka huaora B12, hiki iā ʻoe ke ulu i kahi hemahema. ʻO ka lawe pono ʻana i ka huaora B12 no kēia, e ʻoluʻolu e ʻimi i ke kumu kumu a hoʻoponopono i nā pilikia e pili ana i ka ʻōpū, e like me ka acidity, constipation, bloating, flatulence, etc.
"Ma muli o ka gluten allergies, nā hopena ʻaoʻao o ka ʻokiʻoki ʻana a i ʻole ka hoʻohana nui ʻana i nā antacids a i ʻole nā ​​​​lāʻau maʻi diabetes a i ʻole nā ​​lāʻau PCOD, ka inu ʻana a i ʻole ka puhi paka, a me nā mea ʻē aʻe, he mea maʻamau iā mākou ke ʻike i nā pilikia o ka ʻōpū i ka wā ʻelemakule. hoʻopilikia i nā kumu o loko, e alakaʻi ana i nā pilikia olakino ʻē aʻe, "hoʻohui ʻo ia.
ʻOi aku ka nui o nā kamaliʻi, nā makuahine hāpai a me nā makuahine hānai, a me ka poʻe i pilikia i ka hemahema o ka meaʻai pono e nānā mau i kā lākou meaʻai e hōʻoia i ka lawa ʻana o ka huaʻa B12 me ka mālama ʻana i kahi ʻāpana ʻōpū olakino. ʻO ke ala maikaʻi loa e mālama ai i kou ʻōpū i ke olakino, ʻo ia ka hoʻomaka ʻana i ke ola olakino o ka ʻai ʻana i nā mea kanu maka 30 mau minuke ma mua o ka ʻai ʻana me ka hōʻoia ʻana i ka ulu maikaʻi ʻana o nā probiotics.
"ʻO ka mea nui, pono mākou e hoʻāla hou i ka pilina honua ma waena o ka lepo a me mākou. Mai kaohi i kāu mau keiki mai ka pāʻani ʻana i ka lepo, e hoʻāʻo i ka mahiʻai ʻana ma ke ʻano he leʻaleʻa a i ʻole e hana i kahi kaiapuni maʻemaʻe," wahi āna.
"Inā loaʻa iā ʻoe kahi hemahema o ka huaora B12 a he mea pono ia i kuhikuhi ʻia e kāu kauka, a laila pono ʻoe e hoʻomau. Eia naʻe, ma ka ʻimi ʻana i ke kumu kumu a alakaʻi i kahi ola olakino, hiki iā ʻoe ke hoʻāʻo e hōʻemi i kou hilinaʻi ʻana i kēia mau mea hoʻohui a me nā pila. "wahi āna.