Vitamin B-12, los yog cobalamin, yog ib tug tswvcuab ntawm cov dej-txhuam tsev neeg ntawm cov vitamins B-complex. Nws yuav tsum tau ua haujlwm ntawm cov hlab ntsha hlwb, DNA ntau lawm thiab koj lub cev yuav tsum muaj vitamin B-12 kom ua tau cov ntshav tsawg.
Vitamin B-12 muaj nyob hauv nqaij, nqaij qaib, nqaij nruab deg, qe, thiab khoom noj khoom haus-zaub mov uas muaj protein ntau. Supplementation yuav tsis tsim nyog rau cov neeg laus noj qab nyob zoo, tshwj rau cov vegans, li cov vitamin B-12 yog pom muaj nyob hauv cov khoom tsiaj.
Cov kab mob hauv lub cev yuav tau txais cov vitamin B-12 los ntawm cov qe los yog cov khoom noj siv mis.
Lub Chaw Noj Qab Haus Huv thiab Kho Mob ntawm National Academies of Sciences, Engineering thiab Medicine txiav txim siab kev noj haus cov khoom noj rau cov vitamins thiab minerals. Cov DRIs no yog los ntawm kev noj haus cov kev xav tau ntawm tus neeg noj qab haus huv nruab nrab. Tus DRI rau vitamin B-12 yog muaj raws hnub nyoog. Cov poj niam cev xeeb tub los yog pub niam mis yuav tsum tau me ntsis ntxiv.
Kev Noj Haus Txuas Siv
1 txog 3 xyoos: 0,9 micrograms ib hnub twg
4 txog 8 xyoos: 1,2 micrograms ib hnub twg
9 mus rau 13 xyoos: 1.8 micrograms tauj ib hnub
14+ xyoo: 2.4 micrograms tauj ib hnub
Cov poj niam cev xeeb tub: 2.6 micrograms ib hnub twg
Cov poj niam uas pub mis niam: 2.8 micrograms tauj ib hnub
Vitamin B-12 Deficiency
Vim tias vitamin B-12 muaj nyob rau hauv cov khoom noj ntawm cov tsiaj tuaj, feem ntau cov neeg tau txaus rau hauv lawv cov zaub mov. Cov neeg uas muaj tus kab mob pernicious anemia tsis tuaj yeem nqus tau cov vitamin B-12 txaus vim lawv tsis tsim cov khoom txaus hu ua cov ntsiab lus tseem ceeb, uas yog qhov tseem ceeb rau cov vitamin B-12 kom muab ntxaum los ntawm phab ntsa ntawm cov hnyuv.
Cov neeg uas mob atrophic gastritis lossis cov kab mob hauv cov hnyuv xws li kab mob celiac lossis Crohn's disease, qee yam hom phom sij, kab mob kis los yog kab mob loj tshaj kuj tuaj yeem txo tus neeg lub peev xwm kom nqus tau cov vitamin B-12.
Tej yam tsis muaj peev xwm ua rau muaj ntau yam teeb meem, xws li megaloblastic anemia, uas tshwm sim thaum cov ntshav liab tsis muaj peev xwm tsim kom zoo.
Ib cov vitamin B-12 tsis muaj peev xwm ua rau muaj teeb meem txog kev puas hlwb.
Cov tsos mob ntawm tus niam txiv qhuav muaj xws li:
- nkees (hnov nkees ntau zaus)
- tsis muaj zog nyob rau hauv qhov chaw ntawm koj lub cev
- tsis qab los noj mov
- poob phaus
- cem quav
Tej yam tshwm sim ntawm cov tshuaj vitamin B-12 muaj xws li:
- loog loog thiab tingling nyob hauv koj txhais tes lossis ko taw
- poob ntawm seem
- kev nyuaj siab
- tsis meej pem thiab tsis nco
- mob ntsws lossis mob ntawm qhov ncauj los nplaig
Qee tus neeg tuaj yeem muaj cov tsos mob tsis muaj ntshav liab, thiab tag nrho cov tsos mob no tuaj yeem los ntawm lwm yam mob. Yog tias koj xav tias koj yuav muaj vitamin B-12, koj yuav tsum tau mus ntsib ib tus kws kho mob uas txiav txim tau tias koj muaj vitamin B-12 tsis muaj dab tsi los ntawm kev kuaj ntshav tshwj xeeb.
Vegans lossis cov tib neeg uas noj cov zaub mov ntawm cov tsiaj tuaj yeem tuaj yeem siv cov vitamin B-12 raws li kev noj zaub mov ntxiv lossis noj cov cereal uas muaj vitamin-fortified. Cov kab mob hauv lub cev yuav tsum tau txais cov vitamin B-12 los ntawm cov qe lossis cov khoom noj siv mis.
Cov neeg uas tau paub tias muaj vitamin B12 tsis muaj peev xwm vim malabsorption yuav muab tau cov vitamin B-12 txhaj tshuaj, uas tshem tawm cov kev xav noj cov vitamin los ntawm cov nyhuv me, tab sis qee lub caij noj cov tshuaj vitamin hauv lub ntsiav tshuaj yuav ua haujlwm.
Nws yuav nyuaj siv cov khoom noj los tiv thaiv los yog kho vitamin B-12 tsis zoo los ntawm malabsorption, tab sis noj ntau loj ntawm daim siab yog ib qho kev kho keeb kwm kho mob pernicious anemia.
Noj cov tshuaj vitamin B-12 yuav txo homocysteine theem hauv koj cov ntshav. Hmoov tsis, noj cov tshuaj tsis tuaj yeem txo koj txoj kev pheej hmoo ntawm cov kab mob plawv. Cov tshuaj vitamin B-12 tau raug pom zoo los mus txhim kho kev txawj ntse, thiab txhawb zog. Tab sis kev tshawb nrhiav tsis tau muab pov thawj txaus rau cov lus pom zoo no.
> Qhov chaw:
> Kev Noj Qab Haus Huv thiab Tshuaj Kho Tsev Kawm Ntawv ntawm National Academies of Sciences, Engineering thiab Medicine. "Dietary Reference Intakes Ntxhuav thiab Daim Ntawv Thov." http://www.nationalacademies.org/hmd/activities/nutrition/summarydris/dri-tables.aspx.
> Martí-Carvajal AJ, Solà Kuv, Lathyris D. "Homocysteine-txo kev pabcuam rau kev tiv thaiv kev mob plawv." http://onlinelibrary.wiley.com/doi/10.1002/14651858.CD006612.pub4/abstract;jsessionid=75EDDE8486AD1CE4C828AF5C72FB2BD4.f01t02.
> Lub Chaw Ua Haujlwm Saib Xyuas Kev Noj Qab Haus Huv ntawm Kev Noj Qab Haus Huv (Department of Dietary Supplements). "Vitamin B12." http://ods.od.nih.gov/factsheets/vitaminb12/.