Yintoni i-folic acid kunye nokuba yenzelwe ntoni

Umxholo

• Yintoni i-folic acid
• Ukutya okunotye nge-folic acid
• Kucetyiswa inani le-folic acid
• Iziphumo ebezingalindelekanga kunye nokuchasene nokuxhaswa

I-Folic acid, ekwabizwa ngokuba yi-vitamin B9 okanye i-folate, yivithamini enyibilikayo yamanzi eyinxalenye ye-B complex kwaye ethatha inxaxheba kwimisebenzi eyahlukeneyo yomzimba, ngakumbi ekwenziweni kwe-DNA kunye nemeko yemfuza yeeseli.

Ukongeza, i-folic acid ibalulekile ekugcineni impilo yengqondo, yemithambo kunye neyamajoni omzimba. Le vithamini inokufumaneka kukutya okwahlukeneyo njengesipinatshi, iimbotyi, igwele lomenzi kunye ne-asparagus, nangona kunjalo inokufumaneka kwifom yokongeza enokufumaneka ezikhemesti okanye kwiivenkile zokutya ezempilo.

Yintoni i-folic acid

I-Folic acid inokusetyenziselwa iinjongo ezahlukeneyo emzimbeni, ezinje:

• Gcina impilo yengqondo, Ukuthintela iingxaki ezinje ngoxinzelelo, isifo sengqondo esixhalabisayo kunye ne-Alzheimer's, kuba i-folic acid ithatha inxaxheba kwi-dopamine kunye ne-norepinephrine;
• Ukukhuthaza ukuyilwa kwenkqubo yemithambo-luvo ngexesha lokukhulelwa, ukuthintela iziphene ze-neural tube, ezinjenge-spina bifida kunye ne-anencephaly;
• Khusela i-anemia, njengoko ivuselela ukwakheka kweeseli zegazi, kubandakanya iiseli ezibomvu zegazi, iiplatelets kunye neeseli ezimhlophe zegazi;
• Khusela ezinye iintlobo zomhlaza, ezinjenge kholoni, imiphunga, ibele kunye nepancreas, kuba i-folic acid ithatha inxaxheba ekubonakalisweni kwemfuza nasekwakhiweni kwe-DNA kunye ne-RNA kwaye, ke ngoko, ukusetyenziswa kwayo kunokuthintela ukuguqulwa kwezinto ezinobungozi kwiiseli;
• Khusela isifo sentliziyokuba igcina impilo yemithambo yegazi kwaye inciphisa i-homocysteine, enokuthi ibe nefuthe kuphuhliso lwezi zifo.

Ukongeza, i-folic acid ingomeleza amajoni omzimba njengoko ethatha inxaxheba ekwenziweni nasekulungisweni kwe-DNA, nangona kunjalo akukho zifundo zifunekayo zokungqina oku.

Ukutya okunotye nge-folic acid

Itheyibhile elandelayo ibonisa ukutya okunothe nge-folic acid kunye nenani lale vithamini kwi-100 g yokutya ngakunye.

Kucetyiswa inani le-folic acid

Isixa se-folic acid esityiwe ngosuku sinokuhluka ngokobudala, njengoko kubonisiwe ngezantsi:

• Iinyanga ezi-0 ukuya kwezi-6: 65 mcg;
• Iinyanga ezi-7 ukuya kwezi-12: I-80 mcg;
• 1 ukuya kwiminyaka emi-3: Imitha engama-150;
• Iminyaka emi-4 ukuya kweli-8: I-200 mcg;
• Iminyaka eli-9 ukuya kweli-13: 300 mcg;
• Iminyaka eyi-14 nangaphezulu: 400 mcg;
• Abafazi abakhulelweyo: 400 mcg.

Unyango nge-folic acid kufuneka ihlale isenziwa phantsi kwesikhokelo sonyango, kucetyiswa kwimeko yokuswela le vithamini, kwimeko yokuphazamiseka kwegazi kunye nabasetyhini abakhulelweyo. Nantsi indlela yokuthatha i-folic acid.

Iziphumo ebezingalindelekanga kunye nokuchasene nokuxhaswa

I-folic acid yivithamini enyibilikayo emanzini kwaye ke ngenxa yoko ukungaphezulu kwayo kupheliswa ngokulula ngomchamo. Nangona kunjalo, ukusebenzisa izongezo ze-folic acid ngaphandle kwengcebiso yezonyango kunokubangela iingxaki ezinje ngesisu, isicaphucaphu, ulusu olurhawuzayo okanye i-anemia. Elona nani liphezulu lale vithamini ngemini yi-5000 mcg, isixa esidla ngokungagqithi kwisidlo esifanelekileyo.

Kwimeko yokusetyenziswa kwamachiza okubanjwa okanye i-rheumatism, isongezelelo se-folic acid kufuneka sigqitywe kuphela phantsi kwengcebiso yezonyango. Funda ngakumbi malunga nokongezwa kwe-folic acid.