ʻO ka Vitamin B12 kahi meaʻai pono e pono ai ko mākou kino e hana. ʻO ka ʻike e pili ana i ka huaora B12 a me ka lawa ʻana o ia mea no ka mea ʻai meaʻai he mea koʻikoʻi ia no ka poʻe e neʻe nei i kahi meaʻai mea kanu.
Kūkākūkā kēia alakaʻi i ka huaora B12 a me ke kumu e pono ai mākou. ʻO ka mea mua, wehewehe ʻo ia i ka hopena inā ʻaʻole lawa ʻoe a me nā hōʻailona o ka hemahema e nānā ai. A laila nānā ʻo ia i nā haʻawina e pili ana i ka ʻike o ka hemahema o ka meaʻai vegan a me ke ʻano o ka hoʻāʻo ʻana o nā kānaka i kā lākou pae. ʻO ka hope, hāʻawi ʻo ia i nā ʻōlelo aʻoaʻo e hōʻoia i ka lawa ʻana o kou olakino.
ʻO ka Vitamin B12 he lāʻau wai-soluble i loaʻa maoli i loko o nā huahana holoholona e like me ka ʻiʻo, ka waiū a me nā hua manu. ʻO nā ʻano hana o ka B12 he methylcobalamin a me 5-deoxyadenosylcobalamin, a ʻo kā lākou precursors hiki ke hoʻololi ʻia i ke kino he hydroxocobalamin a me cyanocobalamin.
Hoʻopaʻa ʻia ka Vitamin B12 i ka protein i loko o ka meaʻai a pono ka ʻakika o ka ʻōpū e hoʻokuʻu iā ia i hiki i ke kino ke komo. Ua manuahi nā mea hoʻohui B12 a me nā ʻano meaʻai paʻa a ʻaʻole koi i kēia kaʻina.
Manaʻo ka poʻe akamai e pono i nā keiki ka huaʻa B12 e kākoʻo i ka ulu ʻana o ka lolo a me ka hana ʻana o nā keʻena koko ʻulaʻula olakino. Inā ʻaʻole lawa ka B12 i nā keiki, hiki iā lākou ke hoʻomohala i kahi hemahema o ka huaora B12, hiki ke alakaʻi i ka pōʻino lolo mau inā ʻaʻole mālama nā kauka iā lākou.
ʻO ka Homocysteine ​​​​he waikawa amino i loaʻa mai ka methionine. ʻO ka homocysteine ​​​​ke kiʻekiʻe he kumu pilikia no ka maʻi cardiovascular a ua hoʻopili ʻia i nā maʻi e like me ka maʻi o Alzheimer, stroke, a me ka maʻi o Parkinson. Pono nā kānaka i ka nui o ka huaora B12 no ka pale ʻana i nā pae homocysteine ​​​​kiʻekiʻe, a me nā meaʻai pono ʻē aʻe e like me ka folic acid a me ka vitamin B6.
Ma muli o ka loaʻa ʻana o ka huaora B12 i nā huahana holoholona, ​​hiki ke loaʻa ka hemahema o ka huaora B12 i ka poʻe e ʻai i ka meaʻai mea kanu a ʻaʻole lawe i nā mea hoʻohui a ʻai mau i nā meaʻai paʻa.
I loko o 60 mau makahiki o ka hoʻokolohua vegan, ʻo nā meaʻai i hoʻopaʻa ʻia ʻo B12 a me nā mea hoʻohui B12 i hōʻoia i nā kumu hilinaʻi o B12 no ke olakino maikaʻi loa, e like me ka Vegan Society. Hoʻomaopopo lākou i ka loaʻa ʻana o ka hapa nui o nā vegans i ka vitamin B12 no ka pale ʻana i ka anemia a me ka pōʻino neurological, akā ʻaʻole lawa ka nui o nā vegans i ka vitamin B12 e hōʻemi i ko lākou pilikia i ka maʻi puʻuwai a i ʻole nā ​​pilikia hāpai.
ʻO ke kaʻina hana e pili ana i nā enzyme digestive, ka waikawa o ka ʻōpū, a me ka intrinsic factor e hoʻokaʻawale i ka huaora B12 mai nā protein meaʻai a kōkua i ke kino e hoʻopaʻa iā ia. Inā pilikia kēia kaʻina hana, hiki i kekahi ke hoʻomohala i kahi kīnā. Ma muli paha kēia:
Hoʻomaopopo ka Vegetarian Society ʻaʻohe hoʻonohonoho kūlike a hilinaʻi o nā hōʻailona e hōʻike ana i ka hemahema o ka huaora B12. Eia nō naʻe, ʻo nā hōʻailona deficiency maʻamau ka:
Ma kahi o 1-5 milligrams (mg) o ka huaora B12 i mālama ʻia i loko o ke kino, hiki ke ulu mālie nā hōʻailona ma mua o kekahi mau mahina a i hoʻokahi makahiki ma mua o ka ʻike ʻana o kekahi i kahi hemahema o ka huaora B12. Eia naʻe, hōʻike pinepine nā kamaliʻi i nā hōʻailona o ka hemahema o ka huaora B12 ma mua o nā pākeke.
Ke hilinaʻi nei ka nui o nā kauka i nā pae koko o B12 a me nā hoʻāʻo koko e nānā i nā pae, akā hōʻike ka Vegan Society ʻaʻole lawa kēia, ʻoi aku no nā vegans. Loaʻa i ka Algae a me kekahi mau meaʻai mea kanu ʻē aʻe nā analog B12 hiki ke hoʻohālike i ka B12 maoli i nā hoʻāʻo koko. ʻAʻole hiki ke hilinaʻi ʻia nā hoʻāʻo koko no ka mea ke uhi nei nā pae kiʻekiʻe o ka folic acid i nā hōʻailona o ka anemia hiki ke ʻike ʻia e nā hoʻāʻo koko.
Manaʻo ka poʻe loea ʻo ka methylmalonic acid (MMA) ka mea maʻalahi loa o ke kūlana vitamin B12. Eia kekahi, hiki i nā kānaka ke hoʻāʻo ʻia no kā lākou pae homocysteine ​​​​. Hiki i kekahi ke hoʻokaʻaʻike i kā lākou mea mālama ola e nīnau e pili ana i kēia mau hoʻokolohua.
Manaʻo ka UK National Health Service e ʻai nā pākeke (19 a 64 mau makahiki) ma kahi o 1.5 micrograms o ka huaora B12 i kēlā me kēia lā.
No ka hōʻoia ʻana e loaʻa ana iā ʻoe ka nui o ka huaora B12 mai kahi meaʻai mea kanu, paipai ka Vegetarian Society i kēia:
ʻOi aku ka maikaʻi o ka lawe ʻana i ka B12 i nā mea liʻiliʻi, no laila ʻoi aku ka liʻiliʻi o kāu lawe ʻana, ʻoi aku ka nui o kāu pono e lawe. Hoʻomaopopo ka Vegetarian Society ʻaʻohe mea pōʻino ma mua o ka nui i ʻōlelo ʻia, akā ʻōlelo ʻia ʻaʻole ma mua o 5,000 micrograms i kēlā me kēia pule. Eia hou, hiki i nā kānaka ke hoʻohui i nā koho e like me ka ʻai ʻana i nā meaʻai paʻa a me nā mea hoʻohui.
Pono nā wāhine hāpai a hānai paha i ka nui o ka huaʻa B12 no ka hāʻawi ʻana iā lākou i kā lākou pēpē. Pono nā mea ʻai meaʻai koʻikoʻi e nānā me kā lākou kauka e pili ana i ka lawe ʻana i nā mea hoʻopihapiha e hāʻawi i ka nui o ka huaora B12 no ka hāpai ʻana a me ka lactation.
He mea nui e hoʻomaopopo ʻaʻole i hōʻoia ʻia nā meaʻai e like me ka spirulina a me ka limu i nā kumu kumu o ka huaora B12, no laila ʻaʻole pono ka poʻe e pilikia i ka hoʻomohala ʻana i kahi hemahema o ka huaora B12 ma ka hilinaʻi ʻana i kēia mau meaʻai. ʻO ke ala wale nō e hōʻoia ai i ka lawa o ka ʻai ʻana, ʻo ia ka ʻai ʻana i nā meaʻai paʻa a lawe i nā mea hoʻohui.
Pono ka poʻe e ʻimi nei i nā huahana paʻa i ka huaora B12 aloha vegan e nānā mau i ka ʻeke no ka mea, ʻokoʻa nā mea hana a me nā kaʻina hana ma ka huahana a me ka wahi. ʻO nā laʻana o nā meaʻai vegan i loaʻa i ka B12 penei:
ʻO ka Vitamin B12 kahi meaʻai nui e pono ai nā kānaka e mālama i ko lākou koko, ʻōnaehana nerve, a me ka puʻuwai olakino. Hiki ke nele i ka Vitamin B12 inā ʻai ka poʻe i ka meaʻai mea kanu me ka hoʻohui ʻole ʻia o nā meaʻai paʻa a i ʻole nā ​​​​mea hoʻohui. Eia kekahi, ʻaʻole hiki i ka poʻe me nā pilikia digestive, ka poʻe ʻelemakule, a me ka poʻe e lawe ana i kekahi mau lāʻau lapaʻau ke komo pono i ka B12 ʻoiai ke ʻai ʻana i nā huahana holoholona.
He mea koʻikoʻi ka hemahema o ka B12, e hoʻoweliweli ana i ke olakino o nā mākua, nā kamaliʻi, a me ka ulu ʻana o nā embryos. Manaʻo ka poʻe loea e like me ka Vegetarian Society e lawe i ka B12 i mea hoʻohui a me ka hoʻokomo ʻana i nā meaʻai paʻa i kāu ʻai. Ma muli o ka mālama ʻana o ke kino i ka huaora B12, hiki i ke keiki ke hōʻike koke i nā hōʻailona. Hiki i ka poʻe makemake e nānā i ko lākou pae ke hoʻokaʻaʻike i kā lākou mea mālama ola kino a noi paha i hoʻāʻo no ka MMA a me ka homocysteine.
Hiki iā Plant News ke loaʻa ke kōmike inā kūʻai ʻoe i kekahi mea ma o ka loulou ma kā mākou pūnaewele, e kōkua iā mākou e hāʻawi i kā mākou lawelawe manuahi i nā miliona o nā kānaka i kēlā me kēia pule.
Kākoʻo kāu hāʻawi i kā mākou misionari e lawe iā ʻoe i nā nūhou a me nā noiʻi mea kanu koʻikoʻi, a kōkua iā mākou e hoʻokō i kā mākou pahuhopu e kanu i 1 miliona mau kumulāʻau i ka makahiki 2030. Hiki i kēlā me kēia haʻawina ke kōkua i ke kaua ʻana i ka ululāʻau a hāpai i ka wā e hiki mai ana. Hiki iā mākou ke hoʻololi i ko mākou honua, ko mākou olakino a me nā hanauna e hiki mai ana.
ʻO Louise kahi mea ʻai meaʻai i kākau inoa ʻia ma BANT a me ka mea kākau o nā puke olakino. Ua ʻai ʻo ia i ka meaʻai mea kanu i kona ola a pau a paipai i nā poʻe ʻē aʻe e ʻai pono no ke olakino maikaʻi a me ka hana. www.headsupnutrition.co.uk