Wataƙila a folic acid ba ku san abin da yake game da farko ba, duk da haka, dole ne ku tuna cewa nau'ikan bitamin B ne mai narkewa na ruwa. Yana da matukar mahimmanci ga lafiyarmu kamar yadda zai iya taimaka mana da wasu sharuɗɗa.
Menene amfanin folic acid
- Yana fi son kira na DNA
- Yana da kyau ga kare jiki daga cututtukan zuciya da jijiyoyin jini.
- Yana magance cututtukan degenerative, kamar dai matsalolin jijiyoyi.
- Yana taimaka kula da kyakkyawan ƙwaƙwalwar ajiya.
- Yana hana cuta gashin ido.
- Guji rashin bacci.
- Taimaka yaƙi bakin ciki
Abinci tare da folic acid
Nan gaba zamu fada muku inda zaku iya samo abinci mai wadataccen folic acid.
Koren ganye da kayan lambu
An san koren kayan lambu masu matukar amfani ga lafiya. Alayyafo yana samar da microgram 263 a kowace kofi, wanda ake fassara zuwa 63% na ƙimar yau da kullun.
Kar ka manta game da Chard na Switzerland, letar romaine da sauran nau'ikan kayan lambu.
Lentils da wake
Legumes ne masu ƙanana, abinci masu ƙoshin lafiya ga jiki, kuma suna da adadin folic acid mai kyau. Musamman ma an ba da shawarar ledoji musamman a cikin abinci na yau da kullun ga mata masu ciki, tare da rabin kofi na lentil da ke samarwa 180 microgram na folic acid.
A gefe guda, baƙin wake, dawa, da baƙin wake suna ba da gudummawar wasu adadi fiye da na ƙwarai.
Su cikakke ne ga yaƙar anemia da ƙananan cholesterol.
Asparagus
Bishiyar asparagus ita ce diuretic abinci bada shawarar lokacin da kake riƙe ruwa.
Suna bayarwa 262 microgram a kowane kofi, ko kashi 63% na yawan abin da muke bukata.
Broccoli
Broccoli yana daya daga cikin kyawawan abincin da muke samu a yanayi, abune mai dadi don kara folic acid a jikin mu. Yana da wadataccen bitamin B, bitamin C, yana da wadatar calcium da fiber. Saboda haka, yana da kyau ga lafiya. Yana bayar da mcg 104 a kowace kofi na tafasasshen broccoli.
Orange da sauran citta
Mun sami fruitsa fruitsan itace da yawa tare da folic acid mai yawa, gami da duk waɗanda suke cikin dangin citrus. A cikin lemu mun samu tsakanin 40 zuwa 55 mcg da yanki dayazuwa. Hakanan, gwanda yana samar da mcg 115 ko kuma strawberries wanda ke bada mcg 25 a kowace kofi.
Avocado
Sanannen abu ne cewa suna da wadataccen ƙwayoyin mai, ɗauke da aa fruitan itace masu fa'ida sosai ga jiki, tana da yalwar fiber kuma ba shakka, a cikin folic acid. Yana bayar da microgram 90 don kopin avocado.
Brussels ta tsiro
Yana iya zama mafi ƙarancin cinyewa ga duk waɗanda muke ambata, amma ba ƙananan mahimmanci ba, kayan lambu ne wanda ke ba da gudummawa sosai folic acid, bitamin A, C, K da potassium. Abincin da ba'a manta dashi bane amma ya zama dole a cinye shi kuma a sami lafiya.
Hatsi da nau'in burodi
Akwai nau'ikan samfuran da yawa wanda ana kara folic acid daga baya. Saboda wannan, yawancin abinci waɗanda asalinsu basu dashi na iya samun matakan wannan bitamin.
Daga cikinsu mun sami tabbaci burodin masana’antu da fulawa don amfanin abinci.
Menene folic acid don?
An san folic acid da sunan bitamin B9, gaskiya ne cewa wasu bitamin suna da nasu suna. Kamar yadda muka tabbatar, ayyukanta a cikin jiki sun banbanta matuka, kodayake yana da mahimmanci don kauce wa ƙarancin jini da haifar da kashin baya a cikin 'yan tayi.
- Haɗa ma'anar DNA
- Masana'antu jajayen kwayoyin jini kuma yana hana karancin jini.
- Yana ƙarfafa gumis kuma yana rage kumburi.
- Aron hannu ya b12 bitamin.
- Yana hana samuwar kashin baya a cikin tayi.
Rashin folic acid
Abinci shine tushen lafiyar jiki, sabili da haka, samun rashi na wasu abubuwan gina jiki na iya zama mana lahani.
- Hadarin karancin jini.
- Tiredara gajiya da gajiya.
- Yana fama da rashin bacci.
- Kuna iya jin haushi da juyayi.
- Mace mai ciki na iya sa tayi ta sami kashin baya.
An bada shawarar amfani da shi
- Zuwa mata mai ciki
- Mata masu shayarwa.
- Mutanen da ke shan wahala daga wasu nau'ikan Ciwon daji.
- Wadanda suke shan wahala wasu cutar hanta.
- Mutanen da suka suna shan giya a kai a kai.
Abun da ake bada shawarar yau da kullun na folic acid shine 400 microgram, wannan yayi daidai da wasu abinci a cikin wasu adadi, misali:
- 39 grams na yisti.
- 68 gram na busasshen wake.
- 54 grams na hanta agwagwa.
- 70 gram na kaza.
- Goma 109 na leek.
- 97 grams na waken soya.
Kammalawa
Wasu ƙungiyoyin abinci, bada shawarar kara folic acid na fulawar hatsi tare da folic acid don hana nakasawa a cikin tayi da rage haɗarin cututtukan zuciya da jijiyoyin jini.
Akwai abinci da yawa waɗanda ke da su wannan bitamin, Yana da mahimmanci a cinye shi don zama mai ƙoshin lafiya, bai dace ba ko cin zarafi ko yin su ba tare da su ba.