Mhlawumbe ku- i-folic acid awazi ukuthi imayelana nani okokuqala, noma kunjalo, kufanele ukhumbule ukuthi luhlobo lwevithamini B oncibilika emanzini. Kubaluleke kakhulu empilweni yethu njengoba ingasisiza ngezimo ezithile.
Ziyini izinzuzo ze-folic acid
- Ithanda ukuhlanganiswa kwe- I-DNA
- Ilungele i- vikela umzimba ezifweni zenhliziyo nemithambo yegazi.
- Uphatha izifo eziwohlozayo, njenge Izinkinga ze-neural.
- Isiza ukugcina a inkumbulo enhle.
- Kuvimbela izifo amashiya.
- Gwema ifayela le- ukuqwasha.
- Isiza ukulwa ukucindezeleka
Ukudla okune-folic acid
Okulandelayo sikutshela lapho ungakhona thola ukudla okunothe nge-folic acid.
Imifino nemifino eluhlaza
Imifino enamahlamvu aluhlaza yaziwa njengelusizo olukhulu empilweni. Isipinashi sihlinzeka ngama-micrograms angama-263 ngenkomishi ngayinye, okuhumushela ku- 63% yamanani anconyiwe ansuku zonke.
Ungakhohlwa mayelana ne- I-Swiss chard, i-lettuce yamaRoma nezinye izinhlobo zemifino.
Ama-lentile nobhontshisi
Imidumba ukudla okuncane, okunempilo kakhulu emzimbeni, futhi futhi kune-folic acid eningi. Ama-lentile ikakhulukazi anconyelwa kakhulu ekudleni kwansuku zonke kwabesifazane abakhulelwe, nengxenye eyodwa kuphela yenkomishi yamalenti ehlinzekela nxazonke Ama-micrograms ayi-180 we-folic acid.
Ngakolunye uhlangothi, ubhontshisi omnyama, amantongomane nobhontshisi omnyama banikela ngamanye amanani ngaphezu kokumangazayo.
Ziphelele ku- ukulwa ne-anemia ne-cholesterol ephansi.
I-Asparagus
I-Asparagus iyi- ukudla komchamo Kunconywa lapho unokugcinwa okunamanzi.
Banikeza Ama-micrograms angama-262 ngenkomishi ngayinye, noma ama-63% yemali yansuku zonke yalokho esikudingayo.
Broccoli
I-Brokholi ingenye yokudla okuhle esikuthola emvelweni, kuyisiphakamiso esimnandi sokwandisa i-folic acid emzimbeni wethu. Inothile ku-vitamin B, uvithamini C, ucebile nge-calcium nefibre. Ngakho-ke, ilungele impilo. Inikeza i-104 mcg ngenkomishi ngayinye ye-broccoli ebilisiwe.
I-orange namanye ama-citrus
Sithole izithelo eziningana ezine-folic acid eningi, kufaka phakathi zonke lezo ezisemndenini wamawolintshi. Kumawolintshi sithola phakathi kuka-40 no-55 mcg ngocezu olulodwauku. Ngokufanayo, upopo inikeza ama-mcg ayi-115 noma ama-strawberry anika ama-25 mcg ngenkomishi ngayinye.
I-Avocado
Kuyaziwa ukuthi bacebile ngama-acid anamafutha, okubhekwa njengesithelo esihle kakhulu kuwusizo kakhulu emzimbeni, icebile ngemicu futhi-ke, nge-folic acid. Inikeza ngama-micrograms angama-90 ngenkomishi ukwatapheya.
Amahlumela eBrussels
Kungadliwa okuncane kakhulu kubo bonke esibabiza ngamagama, kepha okungabalulekanga kangako, kuyimifino enikela kakhulu i-folic acid, amavithamini A, C, K ne-potassium. Kungukudla mhlawumbe okukhohliwe kepha kuyadingeka ukukudla futhi uzizwe uphilile.
Izinhlamvu nezinhlobo zesinkwa
Kunezinhlobo eziningi zemikhiqizo okuyiyo i-folic acid yengezwa ngokuhamba kwesikhathi. Ngalesi sizathu, ukudla okuningi obekungenakho ekuqaleni kungahle kube namazinga ale vithamini.
Phakathi kwabo sithola siqinisekile izinkwa zezimboni kanye nofulawa wokusetshenziswa kokudla.
Yini i-folic acid
I-Folic acid yaziwa ngevithamini B9, kuyiqiniso ukuthi amanye amavithamini anamagama awo. Njengoba sikuqinisekisile, imisebenzi yayo emzimbeni iyahlukahluka kakhulu, yize kubalulekile ukugwema i-anemia nokwakheka kwe-spina bifida emibungwini.
- Hlanganisa i- I-DNA
- Ifektri amangqamuzana abomvu egazi futhi avimbela i-anemia.
- Iqinisa i- izinsini futhi kunciphisa ukuvuvukala.
- Ubeka isandla ku- b12 amavithamini.
- Ivimbela ukwakheka kwe- i-spina bifida embungwini.
Ukushoda kwe-acid
Ukudla kuyisisekelo sempilo enhle, ngakho-ke, ukuswela izakhi ezithile zomzimba kungaba yingozi kithina.
- Ubungozi bokushoda kwegazi.
- Kwandisa ukukhathala futhi ukukhathala.
- Ihlushwa yi ukuqwasha.
- Ungase ngizizwa ngicasukile futhi nginovalo.
- Owesifazane okhulelwe angakwazi kubangele ukuthi umbungu ube nespina bifida.
Ukusetshenziswa kwayo kunconyiwe
- Kwabesifazane ukhulelwe
- Abesifazane abancelisayo.
- Abantu abahlushwa uhlobo oluthile lwe Umdlavuza.
- Labo abahlupheka abanye isifo sesibindi.
- Abantu aba baphuza njalo utshwala.
Umthamo wansuku zonke onconywayo we-folic acid ngu Amakhilogremu ayikhulu, lokhu kulingana nokudla okuthile ngamanani athile, ngokwesibonelo:
- 39 amagremu emvubelo.
- 68 amagremu kabhontshisi omisiwe.
- 54 amagremu wesibindi sedada.
- 70 amagremu ezinkukhu.
- Amagremu ayi-109 welikhi.
- 97 amagremu kafulawa wesoya.
Isiphetho
Ezinye izinhlangano zokudla, ncoma ukwandisa i-folic acid kafulawa okusanhlamvu nge-folic acid ukuvimbela ukukhubazeka emibungwini nokunciphisa ingozi yezifo zenhliziyo nemithambo yegazi.
Kunokudla okuningi okukhona le vithamini, Kubalulekile ukuwudla ukuze ube nempilo, awukulungele noma uhlukumeze noma wenze ngaphandle kwawo.