{"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:\/\/hancockhealth.apgar.digital\/fr\/2018\/12\/12-ways-for-more-b12\/","title":{"rendered":"12 fa\u00e7ons d\u2019obtenir plus de B12"},"content":{"rendered":"<div class=\"container mx-auto   wordpress-block wordpress- core-\">La vitamine B12 assure le bon fonctionnement des cellules nerveuses et sanguines du corps et joue un r\u00f4le important dans la production de mat\u00e9riel g\u00e9n\u00e9tique, ce qui la rend particuli\u00e8rement essentielle au d\u00e9but de la vie, \u00e0 l&#039;adolescence et \u00e0 la grossesse. Avec l&#039;acide folique, la B12 aide \u00e0 l&#039;absorption du fer, vous en avez donc \u00e9galement besoin pour \u00e9viter certains types d&#039;an\u00e9mie.<\/p>\n<p>L&#039;exc\u00e8s de B12 est stock\u00e9 dans votre foie pour \u00eatre utilis\u00e9 lorsque vous en avez besoin. Si vous n\u2019en faites pas trop (les ballonnements et la diarrh\u00e9e sont les sympt\u00f4mes d\u00e9sagr\u00e9ables mais largement inoffensifs d\u2019une consommation excessive de B12), vous pouvez constituer une r\u00e9serve de r\u00e9serve.<\/p>\n<h2><strong>B12 Absorption<\/strong><\/h2>\n<p>La B12 peut \u00eatre trouv\u00e9e naturellement dans certains aliments, ou vous pouvez l\u2019obtenir \u00e0 partir d\u2019aliments enrichis et de suppl\u00e9ments. L\u2019absorption de la B12 provenant des aliments est un processus en deux \u00e9tapes n\u00e9cessitant de l\u2019acide gastrique chlorhydrique et une prot\u00e9ine, \u00e9galement produite dans l\u2019estomac, appel\u00e9e facteur intrins\u00e8que. Les personnes \u00e2g\u00e9es et celles dont l&#039;estomac ne produit pas suffisamment d&#039;acide chlorhydrique doivent obtenir leur vitamine B12 \u00e0 partir d&#039;aliments et de suppl\u00e9ments enrichis. Ceux qui ne disposent pas de suffisamment de facteurs intrins\u00e8ques auront probablement besoin de suppl\u00e9ments sp\u00e9ciaux prescrits par un m\u00e9decin.<\/p>\n<h2><strong>Sources B12<\/strong><\/h2>\n<p>Voici 12 fa\u00e7ons simples d\u2019obtenir la B12 dont vous avez besoin\u00a0:<\/p>\n<ul>\n<li><strong>Foie et reins d&#039;animaux. <\/strong>Ils ne sont peut-\u00eatre pas du go\u00fbt de tout le monde, mais <a href=\"https:\/\/www.healthline.com\/nutrition\/organ-meats\" target=\"_blank\" rel=\"noopener noreferrer\">de la viande organique<\/a> comme le foie et les reins sont riches en B12. Une portion de 3,5 oz de foie de b\u0153uf cuit contient plus de 13 fois votre apport quotidien recommand\u00e9 (AJR) en B12.<\/li>\n<li><strong>Palourdes. <\/strong>Juste <a href=\"https:\/\/nutritiondata.self.com\/facts\/finfish-and-shellfish-products\/4182\/2\" target=\"_blank\" rel=\"noopener noreferrer\">3 onces. de palourdes cuites <\/a>contient 1 400% de votre B12 quotidienne.<\/li>\n<li><strong>Sardines. <\/strong>Ces petits poissons (vous les trouverez g\u00e9n\u00e9ralement en conserve) sont <a href=\"https:\/\/nutritiondata.self.com\/facts\/finfish-and-shellfish-products\/4114\/2\" target=\"_blank\" rel=\"noopener noreferrer\">une belle source <\/a>de B12 avec plus de 200% RDI de B12 par tasse.<\/li>\n<li><strong>B\u0153uf. <\/strong>Juste un <a href=\"https:\/\/nutritiondata.self.com\/facts\/beef-products\/9444\/2\" target=\"_blank\" rel=\"noopener noreferrer\">3 onces. steak<\/a> contient 88% de votre RDI de B12.<\/li>\n<li><strong>C\u00e9r\u00e9ales enrichies. <\/strong>Ce n\u2019est pas l\u2019option de petit-d\u00e9jeuner la plus saine, mais les c\u00e9r\u00e9ales enrichies peuvent \u00eatre une excellente source de B12. Et comme la B12 contenue dans les c\u00e9r\u00e9ales provient de sources synth\u00e9tiques (et non animales), c&#039;est une excellente option pour les v\u00e9g\u00e9tariens. Une portion de \u00be tasse de <a href=\"https:\/\/nutritiondata.self.com\/facts\/breakfast-cereals\/9149\/2\" target=\"_blank\" rel=\"noopener noreferrer\">c\u00e9r\u00e9ales de son riches en fibres<\/a> a 137% de votre B12 quotidienne.<\/li>\n<li><strong>Thon. <\/strong>UN <a href=\"https:\/\/nutritiondata.self.com\/facts\/finfish-and-shellfish-products\/4146\/2\" target=\"_blank\" rel=\"noopener noreferrer\">tasse de thon en conserve <\/a>dans l&#039;eau contient 77% de votre vitamine B12 quotidienne recommand\u00e9e.<\/li>\n<li><strong>Levure nutritionnelle enrichie. <\/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>Truite. <\/strong>En plus de ses autres bienfaits nutritionnels et de son go\u00fbt d\u00e9licieux,<a href=\"https:\/\/nutritiondata.self.com\/facts\/finfish-and-shellfish-products\/4241\/2\" target=\"_blank\" rel=\"noopener noreferrer\">3 onces. de truite<\/a> a 106% de votre RDI de B12.<\/li>\n<li><strong>Saumon. <\/strong>UN <a href=\"https:\/\/nutritiondata.self.com\/facts\/finfish-and-shellfish-products\/4259\/2\" target=\"_blank\" rel=\"noopener noreferrer\">3 onces. portion de saumon<\/a> a 40% de votre B12 quotidienne.<\/li>\n<li><strong>Lait non laitier enrichi. <\/strong>Autre source id\u00e9ale pour les v\u00e9g\u00e9tariens, le lait v\u00e9g\u00e9tal peut \u00eatre une excellente source de B12. Une tasse de <a href=\"https:\/\/nutritiondata.self.com\/facts\/legumes-and-legume-products\/10342\/2\" target=\"_blank\" rel=\"noopener noreferrer\">lait de soja<\/a>, par exemple, a 44% de votre RDI de B12.<\/li>\n<li><strong>Lait et produits laitiers. <\/strong>UN <a href=\"https:\/\/nutritiondata.self.com\/facts\/dairy-and-egg-products\/77\/2\" target=\"_blank\" rel=\"noopener noreferrer\">tasse de lait \u00e9cr\u00e9m\u00e9<\/a> a 22% de votre B12 quotidienne, ce qui peut ne pas sembler tr\u00e8s \u00e9lev\u00e9. Mais m\u00eame si les chiffres des produits laitiers ne sont pas aussi impressionnants, certaines \u00e9tudes ont montr\u00e9 que la vitamine B12 contenue dans les produits laitiers est absorb\u00e9e plus facilement que celle du b\u0153uf ou du b\u0153uf.<\/li>\n<li><strong>\u0152ufs. <\/strong>Les \u0153ufs sont une fantastique source de prot\u00e9ines et une excellente source de B12. Juste <a href=\"https:\/\/nutritiondata.self.com\/facts\/dairy-and-egg-products\/111\/2\" target=\"_blank\" rel=\"noopener noreferrer\">deux oeufs<\/a> contiennent 52% de votre RDI de B12.<\/li>\n<\/ul>\n<h2><strong>Candidats \u00e0 l&#039;Extra B12 <\/strong><\/h2>\n<p>Comment savoir si vous avez besoin d\u2019un suppl\u00e9ment de B12 ? Un simple <a href=\"https:\/\/hancockhealth.apgar.digital\/fr\/patient-information\/preventative-screenings-labs\/nutrition\/\">\u00e9cran nutritionnel<\/a> pouvez tester votre sang pour la B12 et le folate. Et si vous avez 50 ans ou plus, si vous souffrez de la maladie de Crohn ou de la maladie coeliaque, si vous prenez des m\u00e9dicaments contre les ulc\u00e8res ou les reflux acides, ou si vous \u00eates v\u00e9g\u00e9talien, vous voudrez peut-\u00eatre vous assurer d&#039;en consommer suffisamment. Faites attention \u00e0 ces sympt\u00f4mes\u00a0:<\/p>\n<ul>\n<li>Faiblesse, fatigue ou \u00e9tourdissements<\/li>\n<li>Palpitations cardiaques et essoufflement<\/li>\n<li>Peau p\u00e2le<\/li>\n<li>Une langue douce<\/li>\n<li>Constipation, diarrh\u00e9e, perte d&#039;app\u00e9tit ou gaz<\/li>\n<li>Probl\u00e8mes nerveux comme des engourdissements ou des picotements, une faiblesse musculaire et des difficult\u00e9s \u00e0 marcher<\/li>\n<li>Perte de vision<\/li>\n<li>Probl\u00e8mes mentaux comme la d\u00e9pression, la perte de m\u00e9moire ou les changements de comportement<\/li>\n<\/ul>\n<p>Si vous pr\u00e9sentez un ou plusieurs de ces sympt\u00f4mes et avez des raisons de croire que vous pourriez avoir une carence en vitamine B12, <a href=\"https:\/\/hancockhealth.apgar.digital\/fr\/find-a-doctor\/\">v\u00e9rifiez aupr\u00e8s de votre m\u00e9decin.<\/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,"_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,"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 v27.6 - 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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