Mhlawumbi kwi folic acid Awazi ukuba yintoni malunga nokuqala, nangona kunjalo, kuya kufuneka ukhumbule ukuba luhlobo lwevithamini B enyibilikayo yamanzi. Kubaluleke kakhulu kwimpilo yethu njengoko inokusinceda ngeemeko ezithile.
Ziziphi izibonelelo ze-folic acid
- Ithanda ukudityaniswa kwe IDNA.
- Ngaba ilungile khusela umzimba kwizifo sentliziyo.
- Unyanga izifo eziwohlokayo, nje Iingxaki ze-neural.
- Inceda ukugcina i imemori elungileyo.
- Ikhusela izifo iimeyisi.
- Yiphephe ukuphuthelwa.
- Inceda ukulwa ukuxinezeleka
Ukutya okune folic acid
Emva koko sikuxelela apho ungakhona fumana ukutya okunothe nge-folic acid.
Imifuno kunye nemifuno eluhlaza
Imifuno enamagqabi aluhlaza yaziwa ngokuba luncedo kakhulu kwimpilo. Isipinatshi sinikezela ngee-micrograms ezingama-263 kwikomityi nganye, eguqulela kwifayile ye- 63% yamaxabiso acetyiswayo emihla ngemihla.
Ungalibali malunga I-Swiss chard, i-lettuce yamaRoma kunye nezinye iintlobo zemifuno.
Iilentile neembotyi
Iimbotyi zincinci, zisempilweni kakhulu ukutya komzimba, kwaye zinenani elifanelekileyo le-folic acid. Iilentile ngokukodwa zinconyelwa kakhulu kukutya okumihla ngemihla kwabasetyhini abakhulelweyo, kunye nesiqingatha nje sendebe yeelentile ebonelela ngeenxa zonke Iiklasi eziyi-180 ze-folic acid.
Ngakolunye uhlangothi, iimbotyi ezimnyama, ii-chickpeas kunye neembotyi ezimnyama banegalelo kwezinye iimali ngaphezulu kokumangalisayo.
Zifezekile silwe ne-anemia kunye ne-cholesterol esezantsi.
I-asparagus
I-Asparagus yi ukutya komchamo Kunconywa xa ugcina amanzi.
Ziyabonelela 262 micrograms ngekomityi, okanye 63% yemali yemihla ngemihla yento esiyifunayo.
IBroccoli
I-Brokholi yenye yokutya okuphezulu esikufumanayo kwindalo, sisindululo esimnandi sokwandisa i-folic acid emzimbeni wethu. Ityebile ngevithamini B, ivithamin C, ityebe nge calcium nefayibha. Ke ngoko, ilungile empilweni. Inika i-104 mcg ngekomityi nganye yebroccoli ebilisiweyo.
I-Orenji kunye nezinye ii-citrus
Sifumene iziqhamo ezininzi ezine-folic acid ezininzi, kubandakanya zonke ezikusapho lwesitrasi. Kwiiorenji sifumana phakathi kwama-40 nama-55 mcg kwisiqwenga esinyeukuya. Ngokukwanjalo, ipapa ibonelela nge-115 mcg okanye i-strawberries enika i-25 mcg ngekomityi nganye
I-Avocado
Kuyaziwa ukuba zizityebi kwii-acid ezinamafutha, zithathwa njengesiqhamo esikhulu siluncedo kakhulu emzimbeni, ityebile ngefayibha kwaye kunjalo, kwi-folic acid. Ukubonelela ngee-micrograms ezingama-90 ngekomityi yeavokhado.
ibrussels sprouts
Inokuba yeyona nto incinci ityiweyo kubo bonke abo sibabizayo ngamagama, kodwa kungabalulekanga kangako, yimifuno enegalelo kakhulu folic acid, iivithamini A, C, K kunye ne potassium. Kukutya okulityelweyo kodwa kuyimfuneko ukukutya kwaye uzive usempilweni.
Ukutya okuziinkozo kunye neentlobo zezonka
Zininzi iintlobo zeemveliso ezenzelwe zona folic acid yongezwa kamva. Ngesi sizathu, ukutya okuninzi obekungabinakho ekuqaleni kunokuba nenqanaba lale vithamini.
Phakathi kwazo sifumana ngokuqinisekileyo isonka seshishini kunye nomgubo wokusetyenziswa kokutya.
Yintoni i-folic acid?
I-Folic acid yaziwa ngokuba yi-vitamin B9, kuyinyani ukuba ezinye iivithamini zinamagama azo. Njengoko siqinisekisile, imisebenzi yayo emzimbeni iyahluka kakhulu, nangona kubalulekile ukunqanda i-anemia kunye nokwenziwa komqolo wesibeleko kwimveku.
- Nxibelelanisa IDNA.
- Umzi-mveliso iiseli ezibomvu zegazi kwaye kuthintela i-anemia.
- Yomeleza iintsini kwaye kunciphisa ukudumba.
- Uboleka isandla ukuba b12 ivithamini.
- Ithintela ukuyilwa kwe umqolo wesibeleko kwimveku engekazalwa.
Ukusilela kwe-acid
Ukutya sisiseko sempilo elungileyo, ke ngoko, ukusilela kwezinye izondlo kunokuba yingozi kuthi.
- Ingozi ye-anemia.
- Yandisa ukudinwa kunye ukudinwa.
- Iyasokola ukuphuthelwa.
- Unga ndiziva ndicaphukile kwaye ndinovalo.
- Umfazi okhulelweyo unako Yenza ukuba umntwana abe ne-spina bifida.
Ukusetyenziswa kwayo kuyacetyiswa
- Kubafazi ukhulelwe
- Ukuncancisa abafazi.
- Abantu abaphethwe luhlobo oluthile lwe Umhlaza.
- Abo bahluphekileyo isifo sesibindi.
- Abantu abathi basela utywala rhoqo.
Umthamo wemihla ngemihla we-folic acid Ii-micrograms ezingama-400Oku kulingana nokutya kwezinye izixa, umzekelo:
- Iigram ezingama-39 zemvubelo.
- Iigrama ezingama-68 zeembotyi ezomileyo.
- Iigram ezingama-54 zesibindi sedada.
- Iigrama ezingama-70 zamantshontsho.
- Iigrama ezili-109 zeleki.
- I-97 gram yomgubo wesoya.
Isiphelo
Eminye imibutho yokutya, Cebisa ukwandisa i-folic acid yokutya okuziinkozo kunye nefolic acid yokuthintela ukungalunganga kwimveku kunye nokunciphisa umngcipheko wezifo zentliziyo.
Zininzi ukutya okuye le vithamini, Kubalulekile ukuyisebenzisa ukuze ibe sempilweni, ayikulungelanga okanye ukuphatha gadalala okanye ukwenze ngaphandle kwabo.