{"id":8790,"date":"2018-12-11T00:00:00","date_gmt":"2018-12-11T05:00:00","guid":{"rendered":"http:\/\/www.hancockregionalhospital.org\/?p=8790"},"modified":"2018-12-11T00:00:00","modified_gmt":"2018-12-11T05:00:00","slug":"12-ways-for-more-b12","status":"publish","type":"post","link":"https:\/\/www.hancockhealth.org\/de\/2018\/12\/12-ways-for-more-b12\/","title":{"rendered":"12 Wege f\u00fcr mehr B12"},"content":{"rendered":"<div class=\"container mx-auto   wordpress-block wordpress- core-\">Vitamin B12 sorgt daf\u00fcr, dass die Nerven- und Blutzellen des K\u00f6rpers richtig funktionieren, und ist wichtig f\u00fcr die Produktion von genetischem Material \u2013 daher ist es besonders wichtig im fr\u00fchen Leben, im Jugendalter und in der Schwangerschaft. Zusammen mit Fols\u00e4ure hilft B12 bei der Eisenaufnahme, daher ben\u00f6tigen Sie auch B12, um bestimmte Arten von An\u00e4mie zu vermeiden.<\/p>\n<p>\u00dcbersch\u00fcssiges B12 wird in Ihrer Leber gespeichert und steht Ihnen bei Bedarf zur Verf\u00fcgung. Wenn man es nicht \u00fcbertreibt (Bl\u00e4hungen und Durchfall sind die unangenehmen, aber weitgehend harmlosen Symptome eines \u00fcberm\u00e4\u00dfigen B12-Verzehrs), kann man durchaus einen Reservevorrat aufbauen.<\/p>\n<h2><strong>B12-Absorption<\/strong><\/h2>\n<p>B12 kommt nat\u00fcrlicherweise in einigen Lebensmitteln vor, Sie k\u00f6nnen B12 aber auch aus angereicherten Lebensmitteln und Nahrungserg\u00e4nzungsmitteln erhalten. Die Aufnahme von B12 aus der Nahrung ist ein zweistufiger Prozess, der salzhaltige Magens\u00e4ure und ein ebenfalls im Magen produziertes Protein namens Intrinsic Factor erfordert. \u00c4ltere Erwachsene und andere, deren Magen nicht gen\u00fcgend Salzs\u00e4ure produziert, m\u00fcssen ihr B12 \u00fcber angereicherte Lebensmittel und Nahrungserg\u00e4nzungsmittel zuf\u00fchren. Wer keinen ausreichenden Intrinsic-Faktor hat, ben\u00f6tigt wahrscheinlich spezielle, vom Arzt verschriebene Nahrungserg\u00e4nzungsmittel.<\/p>\n<h2><strong>B12-Quellen<\/strong><\/h2>\n<p>Hier sind 12 einfache M\u00f6glichkeiten, das B12 zu bekommen, das Sie brauchen:<\/p>\n<ul>\n<li><strong>Tierische Leber und Nieren. <\/strong>Sie sind vielleicht nicht jedermanns Geschmack, aber <a href=\"https:\/\/www.healthline.com\/nutrition\/organ-meats\" target=\"_blank\" rel=\"noopener noreferrer\">Innereien<\/a> wie Leber und Nieren sind reich an B12. Eine 3,5-Unzen-Portion gekochte Rinderleber enth\u00e4lt mehr als das 13-fache Ihrer empfohlenen Tagesdosis (RDI) an B12.<\/li>\n<li><strong>Muscheln. <\/strong>Nur <a href=\"https:\/\/nutritiondata.self.com\/facts\/finfish-and-shellfish-products\/4182\/2\" target=\"_blank\" rel=\"noopener noreferrer\">3 Unzen. gekochte Muscheln <\/a>enth\u00e4lt 1.4001 TP3T Ihres t\u00e4glichen B12.<\/li>\n<li><strong>Sardinen. <\/strong>Diese kleinen Fische (normalerweise findet man sie in Dosen) sind es <a href=\"https:\/\/nutritiondata.self.com\/facts\/finfish-and-shellfish-products\/4114\/2\" target=\"_blank\" rel=\"noopener noreferrer\">eine gute Quelle <\/a>von B12 mit mehr als 200% RDI von B12 pro Tasse.<\/li>\n<li><strong>Rindfleisch. <\/strong>Nur ein <a href=\"https:\/\/nutritiondata.self.com\/facts\/beef-products\/9444\/2\" target=\"_blank\" rel=\"noopener noreferrer\">3 Unzen. Steak<\/a> enth\u00e4lt 88% Ihres RDI an B12.<\/li>\n<li><strong>Angereichertes Getreide. <\/strong>Sie sind zwar nicht die ges\u00fcndeste Fr\u00fchst\u00fccksoption, aber angereichertes M\u00fcsli kann eine ausgezeichnete Quelle f\u00fcr B12 sein. Und da das B12 im Getreide aus synthetischen Quellen (nicht tierischen) stammt, ist es eine gro\u00dfartige Option f\u00fcr Vegetarier. Eine \u00be Tasse Portion <a href=\"https:\/\/nutritiondata.self.com\/facts\/breakfast-cereals\/9149\/2\" target=\"_blank\" rel=\"noopener noreferrer\">Ballaststoffreiches Kleiegetreide<\/a> hat 137% Ihres t\u00e4glichen B12.<\/li>\n<li><strong>Thunfisch. <\/strong>A <a href=\"https:\/\/nutritiondata.self.com\/facts\/finfish-and-shellfish-products\/4146\/2\" target=\"_blank\" rel=\"noopener noreferrer\">Tasse Thunfischkonserven <\/a>in Wasser enth\u00e4lt 77% Ihres empfohlenen t\u00e4glichen B12.<\/li>\n<li><strong>Angereicherte N\u00e4hrhefe. <\/strong>Delicious on popcorn\u2014or just about anything\u2014just two tablespoons of <a href=\"https:\/\/nutritiondata.self.com\/facts\/custom\/1323565\/2\" target=\"_blank\" rel=\"noopener noreferrer\">this fortified yeast<\/a> has 133% of your daily B12. Another great option for vegetarians.<\/li>\n<li><strong>Forelle. <\/strong>Zus\u00e4tzlich zu seinen anderen ern\u00e4hrungsphysiologischen Vorteilen \u2013 und seinem k\u00f6stlichen Geschmack \u2013<a href=\"https:\/\/nutritiondata.self.com\/facts\/finfish-and-shellfish-products\/4241\/2\" target=\"_blank\" rel=\"noopener noreferrer\">3 Unzen. von Forellen<\/a> hat 106% Ihres RDI von B12.<\/li>\n<li><strong>Lachs. <\/strong>A <a href=\"https:\/\/nutritiondata.self.com\/facts\/finfish-and-shellfish-products\/4259\/2\" target=\"_blank\" rel=\"noopener noreferrer\">3 Unzen. Portion Lachs<\/a> hat 40% Ihres t\u00e4glichen B12.<\/li>\n<li><strong>Angereicherte milchfreie Milch. <\/strong>Eine weitere ideale Quelle f\u00fcr Vegetarier: Milch ohne Milchprodukte kann eine gro\u00dfartige B12-Quelle sein. Eine Tasse <a href=\"https:\/\/nutritiondata.self.com\/facts\/legumes-and-legume-products\/10342\/2\" target=\"_blank\" rel=\"noopener noreferrer\">Soja Milch<\/a>, hat zum Beispiel 44% Ihres RDI von B12.<\/li>\n<li><strong>Milch und Milchprodukte. <\/strong>A <a href=\"https:\/\/nutritiondata.self.com\/facts\/dairy-and-egg-products\/77\/2\" target=\"_blank\" rel=\"noopener noreferrer\">Tasse fettfreie Milch<\/a> hat 22% Ihres t\u00e4glichen B12, was vielleicht nicht sehr hoch klingt. Obwohl die Zahlen von Milchprodukten nicht so beeindruckend sind, haben einige Studien gezeigt, dass das B12 in Milchprodukten leichter absorbiert wird als das in Rindfleisch oder anderen<\/li>\n<li><strong>Eier. <\/strong>Eier sind eine fantastische Proteinquelle und dar\u00fcber hinaus eine hervorragende B12-Quelle. Nur <a href=\"https:\/\/nutritiondata.self.com\/facts\/dairy-and-egg-products\/111\/2\" target=\"_blank\" rel=\"noopener noreferrer\">zwei Eier<\/a> enthalten 52% Ihres RDI an B12.<\/li>\n<\/ul>\n<h2><strong>Kandidaten f\u00fcr Extra B12 <\/strong><\/h2>\n<p>Woher wissen Sie, ob Sie zus\u00e4tzliches B12 ben\u00f6tigen? Eine einfache <a href=\"https:\/\/www.hancockhealth.org\/de\/patient-information\/preventative-screenings-labs\/nutrition\/\">Ern\u00e4hrungsbildschirm<\/a> kann Ihr Blut auf B12 und Fols\u00e4ure testen. Und wenn Sie 50 oder \u00e4lter sind, an Morbus Crohn oder Z\u00f6liakie leiden, Medikamente gegen Geschw\u00fcre oder sauren Reflux einnehmen oder Veganer sind, sollten Sie sicherstellen, dass Sie genug davon zu sich nehmen. Achten Sie auf diese Symptome:<\/p>\n<ul>\n<li>Schw\u00e4che, M\u00fcdigkeit oder Benommenheit<\/li>\n<li>Herzklopfen und Atemnot<\/li>\n<li>Blasse Haut<\/li>\n<li>Eine glatte Zunge<\/li>\n<li>Verstopfung, Durchfall, Appetitlosigkeit oder Bl\u00e4hungen<\/li>\n<li>Nervenprobleme wie Taubheitsgef\u00fchl oder Kribbeln, Muskelschw\u00e4che und Probleme beim Gehen<\/li>\n<li>Sehkraftverlust<\/li>\n<li>Psychische Probleme wie Depressionen, Ged\u00e4chtnisverlust oder Verhaltens\u00e4nderungen<\/li>\n<\/ul>\n<p>Wenn Sie eines oder mehrere dieser Symptome haben und Grund zu der Annahme haben, dass Sie m\u00f6glicherweise an einem B12-Mangel leiden, <a href=\"https:\/\/www.hancockhealth.org\/de\/find-a-doctor\/\">Fragen Sie Ihren Arzt.<\/a><\/div>","protected":false},"excerpt":{"rendered":"<p>Vitamin B12 keeps the body\u2019s nerve and blood cells working properly and is important in the production of genetic material\u2014making it especially essential during early life, adolescence, and pregnancy. Along [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":8780,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_tec_requires_first_save":true,"_EventAllDay":false,"_EventTimezone":"","_EventStartDate":"","_EventEndDate":"","_EventStartDateUTC":"","_EventEndDateUTC":"","_EventShowMap":false,"_EventShowMapLink":false,"_EventURL":"","_EventCost":"","_EventCostDescription":"","_EventCurrencySymbol":"","_EventCurrencyCode":"","_EventCurrencyPosition":"","_EventDateTimeSeparator":"","_EventTimeRangeSeparator":"","_EventOrganizerID":[],"_EventVenueID":[],"_OrganizerEmail":"","_OrganizerPhone":"","_OrganizerWebsite":"","_VenueAddress":"","_VenueCity":"","_VenueCountry":"","_VenueProvince":"","_VenueState":"","_VenueZip":"","_VenuePhone":"","_VenueURL":"","_VenueStateProvince":"","_VenueLat":"","_VenueLng":"","_VenueShowMap":false,"_VenueShowMapLink":false,"_tribe_blocks_recurrence_rules":"","_tribe_blocks_recurrence_description":"","_tribe_blocks_recurrence_exclusions":"","footnotes":""},"categories":[386],"tags":[],"service":[],"class_list":["post-8790","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news"],"acf":{"featured_image":8780,"page_title":"","sub_header":"","display_overlay":false},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>12 Ways for More B12 - Hancock Health<\/title>\n<meta name=\"description\" content=\"Vitamin B12 is vital for nerve and blood cell function and is essential for growth and new life. 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