Folic acid ekudleni

I-folic acid kunye nefolate yomibini le yimeko yohlobo lwe-B vitamin (vitamin B9).

I-Folate yivithamini B eyenzeka ngokwendalo ekutyeni okufana nemifuno eluhlaza, iziqhamo zesitrasi kunye neembotyi.

I-folic acid yenziwe ngumntu (eyenziweyo). Itholakala kwizongezo kwaye yongezwa kukutya okuqinileyo.

Amagama e-folic acid kunye nefolate zihlala zisetyenziswa ngokungafaniyo.

I-folic acid inyibilika emanzini. Inani eliseleyo levithamini lishiya umzimba kumchamo. Oko kuthetha ukuba umzimba wakho awugcini i-folic acid. Kuya kufuneka ufumane unikezelo rhoqo lwevithamini ngokutya okutyayo okanye ngezongezelelo.

I-Folate inemisebenzi emininzi emzimbeni:

• Inceda izicubu zikhule kwaye iiseli zisebenze
• Isebenza ngevithamini B12 kunye nevithamin C ukunceda umzimba ukuba wehle, usebenzise, ​​kwaye wenze iiproteni ezintsha
• Inceda ukwenza iiseli ezibomvu zegazi (inceda ukuthintela i-anemia)
• Inceda ukuvelisa iDNA, ibhloko yokwakha yomzimba womntu, ephethe ulwazi lwemfuzo

Ukusilela komntu kunokubangela:

• Urhudo
• Izinwele ezingwevu
• Izilonda zomlomo
• Isilonda Peptic
• Ukukhula kakubi
• Ulwimi oludumbileyo (glossitis)

Inokukhokelela kwiintlobo ezithile ze-anemias.

Ngenxa yokuba kunzima ukufumana ifatoli eyaneleyo ngokutya, abasetyhini abacinga malunga nokukhulelwa kufuneka bathathe izongezo ze-folic acid. Ukuthatha isixa esifanelekileyo se-folic acid ngaphambi nangexesha lokukhulelwa kunceda ukukhusela iziphene ze-neural tube, kubandakanya ne-spina bifida. Ukuthatha amathamo aphezulu e-folic acid ngaphambi kokuba ukhulelwe kwaye ngexesha lekota yokuqala ungawanciphisa amathuba okuphuma kwesisu.

Izongezo ze-folic acid zisenokusetyenziselwa ukuphatha ukungabikho komntu, kwaye zinokunceda kwezinye iintlobo zeengxaki zokuya exesheni kunye nezilonda zomlenze.

I-Folate ivela ngokwendalo koku kutya kulandelayo:

• Imifuno eluhlaza eluhlaza
• Iimbotyi ezomileyo kunye nee-ertyisi (iimbotyi)
• Iziqhamo zeCitrus kunye neencindi zazo

Ukuqiniswa kuthetha ukuba iivithamini ziye zongezwa ekutyeni. Ukutya okuninzi ngoku kuqiniswe nge-folic acid. Ezinye zazo zezi:

• Izonka ezicebileyo
• Ukutya okuziinkozo
• Imifula
• Iimbombo
• Iipasta
• Ilayisi
• Ezinye iimveliso zengqolowa

Zininzi iimveliso ezikhethekileyo zokukhulelwa kwimarike eziqiniswe nge-folic acid. Ezinye zazo zikumanqanaba adibana okanye agqitha kwi-RDA yomntu osisidenge. Abasetyhini kufuneka balumke malunga nokubandakanya isixa esikhulu sezi mveliso kwizidlo zabo kunye ne-multivitamin yabo yokubeleka. Ukuthatha okungaphezulu akufuneki kwaye akuniki sibonelelo songezelelweyo.

Inqanaba lokunyamezeleka lokutya okuphezulu kwe-folic acid yi-1000 micrograms (mcg) ngosuku. Lo mda usekwe kwi-folic acid evela kwizongezo kunye nokutya okuqinileyo. Ayibhekiseli kwifolthi efumaneka ngokwendalo ekutyeni.

I-acid ye-Folic ayibangeli monakalo xa isetyenziswe kumanqanaba anconywayo. I-folic acid inyibilika emanzini. Oku kuthetha ukuba isuswa rhoqo emzimbeni ngomchamo, ke imali engaphezulu ayakhi emzimbeni.

Akufanele ufumane ngaphezulu kwe-1000 mcg ngosuku lwe-folic acid. Sebenzisa amanqanaba aphezulu e-folic acid unokufihla ukusilela kwe-vitamin B12.

Eyona ndlela yokufumana imfuno yemihla ngemihla yeevithamini eziyimfuneko kukutya iintlobo ngeentlobo zokutya. Uninzi lwabantu eUnited States bafumana i-folic acid eyaneleyo ekutyeni kwabo kuba kuninzi ekuboneleleni ngokutya.

I-folic acid inokunceda ukunciphisa umngcipheko weziphene ezithile zokuzalwa, ezinje nge-spina bifida kunye ne-anencephaly.

• Abasetyhini abaneminyaka yobudala bokuzala kufuneka bathathe ubuncinci ii-micrograms ezingama-400 (mcg) zesongezelelo se-folic acid yonke imihla ukongeza koko kufumaneka kukutya okuqinileyo.
• Abafazi abakhulelweyo kufuneka bathathe ii-micrograms ezingama-600 ngosuku, okanye ii-micrograms ezili-1000 ngosuku ukuba balindele amawele.
  

Isibonelelo seDiary esicetyiswayo (i-RDA) sevithamini sibonisa ukuba uninzi lwevithamini uninzi lwabantu kufuneka lufumane usuku ngalunye.

• I-RDA yeevithamini inokusetyenziselwa iinjongo zomntu ngamnye.
• Ingakanani ivithamini nganye oyifunayo kuxhomekeke kubudala bakho kunye nesini. Ezinye izinto, ezinjengokukhulelwa kunye nokugula, nazo zibalulekile.

IBhodi yokuTya kunye neZondlo zeZiko lezeMpilo ekucetyiswa ukuba kungeniswe kuBantu abaNye-Ukungeniswa kweReferensi yemihla ngemihla (i-DRIs) yenyani:

Iintsana

• 0 ukuya kwiinyanga ezi-6: 65 mcg / ngosuku *
• Iinyanga ezi-7 ukuya kwezi-12: 80 mcg / ngosuku *

Kwiintsana ukusuka ekuzalweni ukuya kwiinyanga ezili-12, iBhodi yoKutya kunye neZondlo iseke i-Intake eyamkelekileyo (i-AI) yefolate elingana nokutya okuthathiweyo kubantwana abasempilweni, abancancisayo eUnited States.

Abantwana

• 1 ukuya kwiminyaka emi-3: 150 mcg / ngosuku
• Iminyaka emi-4 ukuya kwe-8: 200 mcg / ngosuku
• Iminyaka eli-9 ukuya kweli-13: 300 mcg / ngosuku

Ulutsha kunye nabantu abadala

• Amadoda, aneminyaka eli-14 nangaphezulu: 400 mcg / ngosuku
• Abafazi, abaneminyaka eli-14 nangaphezulu: 400 mcg / ngosuku
• Abafazi abakhulelweyo bayo yonke iminyaka: 600 mcg / ngosuku
• Ukuncancisa abantu basetyhini bayo yonke iminyaka: 500 mcg / ngosuku

Ifolic acid; Polyglutamyl folacin; IPteroylmonoglutamate; Umntu

• Vitamin B9 izibonelelo
• Umthombo weVitamin B9

IZiko lezeMpilo (i-US) leKomiti emileyo yoVavanyo lweNzululwazi lweeNgcaciso eziNgoziweyo zeDiary kunye nePhaneli yayo kwiFolate, ezinye iiVithamini B kunye neCholine. Ukufakwa kwireferensi yokutya kwi-thiamin, i-riboflavin, i-niacin, i-vitamin B6, i-folate, i-vitamin B12, i-pantothenic acid, i-biotin kunye ne-choline. Icandelo leendaba leSizwe lezeMfundo. IWashington, DC, 1998. I-PMID: 23193625 www.ncbi.nlm.nih.gov/pubmed/23193625.

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