1) QeexidVitamin B12( ama Cobalamin ama Cyanocobalamin): Waa Vitamin ku milmadda biyaha kaasona door muhiima ka ciyaara shaqadda caadiga ah ee Maskaxda iyo Neerfayaasha, siddoo kalena Samaynta Dhiiga cas ( RBC Production). Vit-B12 Waa kan ugu caansan dhammaan Vitaminadda oo dhan. Muuqaal ahaan Vit-B12 waa guduud dhalalin iyaddoo ay ugu wacan tahay xaddiga aadka u badan ee curiyada Cobalt ee ay ka koban tahay.
Caadi ahaan, Jirku ma awoodo in uu kaydiyo qadar aad u badan ee Vit-B12 ah, SIddaas awgeed waa in markasta laga hella cunadda aynu cunayno, balse dadka qaarkood wayku adkaan karta iyaddoo ay ugu wacan tahay laba sababood:
a) Iyadda ay aad daciif u tahay awooda ay ku soo nuugayaanin Vitamin B12, Awoodaas waxay ku xirant ahay Kimikaalis loo yaqaan ?"intrinsic factor? kaasoona lagu soo diidaayo Digestive Juice, oo na markaas fududeeya soo nuugiida (Reabsorption) ee vitamin B12-ka.
b) Cunadda oo uu Vitamin B12 ku yar yahay, siiba dadka Khudaarta ku dulnool ee loo yaqaan Vegetarians-ka.
2) Shaqadda uu jirka ka qabto ( Function in the Body):
- Soosaaridda/samaynta Dhiig Cas( Red blood Cells) oo Caafimaad qabba
- Kaqaybqadayo Koridda iyo Horumaridda jirka
- Jirka oo uu ka difaaco waxyaabaha suntan iyo Alerjiga keena ( Toxins and Allergen)
- Wuxuu qayb muhiim ah ka ciyaaraa Shaqadda uu Habdhiska nerfaha jirka u qabta iyo Samaynta xawadda raga (Sperm Production
- Siddoo kaleetona kor uqaadidda Xaasuusta (Memory Improvement) Iyo dhoor shaqo ee kale.
Wiiqmiida/Yaraanta Viamin B12 ( Deficiency of Vitamin B12)
Wiiqmidda Vitamin B12 waxay keeni kartaa dhibaato iyo khataro aan laga soo waaqsan karrin, siiba xagga maskaxda iyo Nerfaha. Guud ahaan, Dhibaatooyinka uu keeno waxaa ka mid ah:
1.
Nooc khatar ah ee Anemiyadda ka mid ee loo yaqan ?Pernicious Anemia?, oo inta badannaa saamaysa dadka waa weyn.
2. Cuduradda Wadnaha (Heart Diseases)
3. Diarrhoea
4. Hoos u dhac xagga Xasusta (Poor Memory)
5. Dhigaabooyinka farabadan ee xagga nerfaha iyo Maskaxda kuwas oo aan laga soo kabankarin, iyo kuwo kale oo farabadan.N.B Haddaa caalamadahas isku aragto micnaheedu maaha Vitamin B12 baa kugu yar, madama ay calaamadahan lahaan karan cuduro kale, Waanada ugu fiican waa adiga oo baaritaan iyo Xarun caafimaad booqda.3) Ilaha laga hello Vitamin B12( Source of Vitamin B12):Shaxdaan hoose waxay ku tusin meelaha ugu muhiimsan ee laga helo Vitamin B12:
Dietary sources of Vitamin B12 (mcg / 100g)
1) Lamb's liver 54
2) Cheese (Edam) 1.8
3) Pork liver 23
4) Haddock 1.4
5) Oysters 18
6) Flounder 1.2
7) Sardines 17
Cheddar cheese 1.0
9)Trout 5
10) Cottage cheese 1.0
11) Salmon 4
12) Mozzarella cheese 1.0
13) Tuna 3
14) Halibut 1.0
15) Lamb 2.1
16) Swordfish 1.0
17) Eggs 2.0
18) Yeast extract 0.5
19) Beef 1.8 N.B Qofkasta Ma uu qaadankarro (Cunni karro) Qadarta uu doono, balse Qofku isaga oo fiirinaya Xaaladaha qarkod iyo Da'da Waxaa looga baahan yahay in uu qaato qadar xadidan, Qadarahaas hoos ka eeg:Age mcg/day
Children (0-3 years) 0.3 - 0.5
Children (4-14 years) 0.8 - 1.2
15yrs+ (inc adults) 1.5
Lactation 2.0
4) Vitamin B12 Supplements Inta badannaa dadku waxay ka faa'iidaystaanin Vitamin B12 Supplements (Dheeraadka ah), kaasoo inta badannaa ah cyanocobalamin oo kaniin ahaan loo sameeyey. Caadi ahaan, Qaadashadda Vitamin B12 Dheeraad ah ee 10-100 mcg per day waa middaan khatar keenaynin, Balse Dadka Vegeterian-ka ah intaas way ka badsankaraanin, madama ay cunaddooda ku yar tahay.
5) Xiriirka Vitamin B12 iyo Vitaminadda kaleSoonuugida Viamin B12 waxay ugu fiican ama ugu awood badan markay jooganin malaheli karro Vitaminno kale sidda Vitamin A, C, E and Qaar kale ee Vitamin B12, Siddaas awgeed waxaa aad u fiican in aad qaadatto Minerals badan iyo Vitamino isku dheelitiran oo Dheeraad ah (
Balanced Multi-mineral and Vitamin Supplements) DhammaadN.B I am a medical student of the First year in Addis Ababa University, If any mistakes are identified in my post, I welcome any re- correction about the post, and Thank you for doing this.
