Ukutya okuli-13 okutyebileyo kwi-folic acid kunye nexabiso lesalathiso
Umxholo
- Uluhlu lokutya okutyebileyo kwi-folic acid
- Iziphumo zokungabikho kwe-folic acid
- Amaxabiso esalathiso se-folic acid egazini
Ukutya okunothe nge-folic acid, okufana nesipinatshi, iimbotyi kunye neelentile kufanelekile kwabasetyhini abakhulelweyo, nakwabo bazama ukukhulelwa kuba le vithamini isebenza ukunceda ukwenziwa kwenkqubo yemithambo-luvo yomntwana, ukuthintela izifo ezinzulu ezifana ne-anencephaly, spina bifida kunye meningocele.
I-Folic acid, eyi-vitamin B9, ibalulekile kwimpilo yabantu bonke, kwaye ukusilela kwayo kunokubangela ukuphazamiseka okunzulu kumfazi okhulelweyo kunye nosana lwakhe. Ke, ukunqanda oku kuphazamiseka kuyacetyiswa ukuba kwandiswe ukusetyenziswa kokutya nge-folic acid kwaye ukongeze ubuncinci kwinyanga enye ngaphambi kokukhulelwa ukuqinisekisa isidingo sale vithamini kweli nqanaba lobomi. Funda ngakumbi kwi: I-Folic acid ekukhulelweni.
Uluhlu lokutya okutyebileyo kwi-folic acid
Itheyibhile elandelayo ibonisa imizekelo yokutya okunothile kule vithamini:
| Ukutya | Ubunzima | Inani le-folic acid |
| Igwele leBrewer | 16 g | 626 mcg |
| Iilentile | 99 g | 179 mcg |
| I-okra ephekiweyo | 92 g | 134 mcg |
| Iimbotyi ezimnyama eziphekiweyo | I-86 g | I-128 mcg |
| Ispinatshi esiphekiweyo | 95 g | 103 mcg |
| Iimbotyi zesoya eziluhlaza eziphekiweyo | 90 g | 100 mcg |
| Ioodles eziphekiweyo | 140 g | 98 mcg |
| Amandongomane | 72 g | 90 mcg |
| I-broccoli ephekiweyo | 1 indebe | 78 mcg |
| Ijusi yendalo yeorenji | 1 indebe | 75 mcg |
| Beetroot | 85 g | 68 mcg |
| Irayisi emhlophe | I-79 g | Ngama-48 mcg |
| Iqanda elibilisiweyo | Iyunithi e-1 | I-20 mcg |
Kukwakho ukutya okutyetyiswe nge-folic acid, njenge-oats, irayisi kunye nomgubo wengqolowa, onokusetyenziswa kwiindlela zokupheka ezahlukeneyo. Ngokwe-WHO, i-100 g nganye yemveliso kufuneka ibonelele ngesixa esincinci se-150 mcg ye-folic acid.
Kwimeko yokukhulelwa, ingcebiso yi-folic acid eboniswe nguMbutho wezeMpilo weHlabathi yi-4000 mcg ngosuku.
Iziphumo zokungabikho kwe-folic acid
Ukunqongophala kwe-acid ye-folic kuhambelana neengxaki ezinzulu zempilo ezinje ngesifo sokukhulelwa koxinzelelo lwegazi, ukubekwa kwindawo ethile, ukukhupha isisu okuzenzekelayo, ukuzalwa ngaphambi kwexesha, ukuzalwa okuphantsi, isifo sentliziyo esinganyangekiyo, izifo ze-cerebrovascular, isifo sengqondo esixhalabisayo kunye noxinzelelo.
Nangona kunjalo, ukuxhaswa kunye nokutya okunempilo kuyakwazi ukunciphisa le mingcipheko, ukwandisa amathuba okukhulelwa okunempilo kunye nokukhula kakuhle komntwana, ukukhusela malunga ne-70% yamatyala e-malformation ye-neural tube.
Amaxabiso esalathiso se-folic acid egazini
Ukuvavanywa kwe-acid ye-Folic akufane kucelwe ekukhulelweni, kodwa amaxabiso esalathiso e-folic acid kuluhlu lwegazi ukusuka kwi-55 ukuya kwi-1,100 ng / ml, ngokwelebhu.
Xa amaxabiso angaphantsi kwe-55 ng / mL, umntu lowo unokuba ne-megaloblastic okanye i-hemolytic anemia, ukungondleki, i-hepatitis enotywala, i-hyperthyroidism, ukusilela kwe-vitamin C, umhlaza, umkhuhlane, okanye kwimeko yabasetyhini, banokukhulelwa.
Ukukhetha Kwethu
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