Ngaba iFolic Acid iyanceda ngokuKhula kweenwele?
Umxholo
Ushwankathelo
Ukukhula kweenwele kunokuba nakho ukuphakama kunye nokuhla kwawo ngexesha lokuphila. Xa umncinci kwaye usempilweni entle, iinwele zakho zibonakala zikhula ngokukhawuleza.
Njengokuba uneminyaka yobudala, inkqubo yokukhula inokucotha ngenxa yezizathu ezahlukeneyo, kubandakanya ukunciphisa umzimba, ukutshintsha kwehomoni, kunye notshintsho kwizinwele ezinoxanduva lokuvelisa iinwele ezintsha.
Ewe kunjalo, inyani kukuba iinwele ezisempilweni zixhomekeka kakhulu kwisondlo. Njengokuba ukufumana izondlo ezifanelekileyo kunceda ukugcina ulusu kunye namalungu angaphakathi esempilweni, izakhamzimba zinokuchaphazela nokukhula kweenwele zakho.
I-folic acid (ivithamin B-9), xa ithathwa rhoqo njengoko kucetyisiwe, yenye yezondlo ezinokukhuthaza iinwele ezisempilweni. Funda ukuba yintoni enye enokukunceda ukukhuthaza impilo, iinwele ezijongeka njengokugcwele.
Yenza ntoni i-folic acid?
I-acid ye-Folic ikakhulu inoxanduva lokukhula okunempilo kweeseli. Ezi seli zibandakanya ezifumaneka ngaphakathi kwezikhumba zakho nakwizinwele zakho kunye neenzipho. Iziphumo ezinjalo kwizinwele zakho zikhuthaze umdla kwi-folic acid njengenyathelo lokukhulisa iinwele. Ukongeza, i-folic acid inceda ukugcina iiseli ezibomvu zegazi zisempilweni.
I-folic acid luhlobo lokwenziwa komntu, uhlobo lwevithamini B. Xa ifunyenwe ngokwendalo ekutyeni, esi sondlo sibizwa ngokuba yifolate. Inguqulelo eyenziweyo yale ntsholongwane kukutya okuqinisiweyo kunye nezongezo kuthiwa yi-folic acid. Ngaphandle kwamagama ahlukeneyo, ukusebenza kwefolate kunye nefolic acid ngendlela efanayo.
Luthini uphando?
Uphando olusungula i-folic acid njengendlela yokukhula kweenwele incinci. Inye, epapashwe ekuqaleni kuka-2017, yajonga abantu abadala abangama-52 abanezimvi zangaphambi kwexesha. Abaphandi emva kophononongo bafumanisa ukusilela kwi-folic acid kunye neevithamini B-7 kunye neB-12.
Nangona kunjalo, izifundo ezongezelelweyo ezilawulwayo ziyafuneka ukumisela ukuba ngaba i-folic acid iyodwa inokunceda ekukhuleni kweenwele.
Yimalini ukuthatha
Umthamo wemihla ngemihla we-folic acid kubantu abadala nabasetyhini zii-400 micrograms (mcg). Ukuba awufumani folate ngokwaneleyo ekutyeni okupheleleyo kukutya kwakho, unokufuna ukuqaphela ukongezwa. I-folate encinci inokukhokelela kwimeko ebizwa ngokuba yi-folate-deficiency anemia. Oku kunokubangela iimpawu, ezinje:
- intloko ebuhlungu
- ukucaphuka
- ulusu oluthuthu
- utshintsho lombala kwizinwele zakho nakwiikhonkwane
- ukudinwa kakhulu
- ukukrakra emlonyeni wakho
- ukucheba iinwele
Ukuba awusilelanga kwi-folate, awunyanzelekanga ukuba uthathe isongezo se-folic acid kwizinwele ezisempilweni. Nayiphi na ngaphezu kwe-400 mcg ngosuku ayizukwenza iinwele zakho zikhule ngokukhawuleza.
Ngapha koko, ukuthatha i-folic acid eninzi kunokuba yingozi. I-folic acid overdose inokwenzeka xa uthatha izongezo ezininzi okanye utya ukutya okuphezulu, kodwa hayi ukuba utya ukutya okwendalo. Ukuthatha ngaphezulu kwe-1,000 mcg ngemini kunokufihla iimpawu zokunqongophala kwe-vitamin B-12, ekhokelela ekonakaleni kwemithambo-luvo, ngokuka.
I-acid ye-Folic ibandakanywa kwiivithamini B ezongezelelweyo. Ikwafumaneka nakwiimultivitamini kwaye ithengiswe njengesongezelelo esahlukileyo. Zonke izongezo ziyahluka, ke qiniseka ukuba kukho ipesenti eziyi-100 yexabiso lemihla ngemihla olifunayo. Thetha nomboneleli wakho wezempilo malunga nokutya okufanelekileyo kwiimfuno zakho kwaye zeziphi izongezo ezinokuba zilungele wena.
Kukwacetyiswa ukuba abasetyhini bathathe i-400 mcg ye-folic acid ngosuku ngelixa ukhulelwe. Bacebisa ukuba uyiqale kwinyanga ngaphambi kokumitha, ukuba kunokwenzeka.
Usenokuba uqaphele ukuba uninzi lwabasetyhini abakhulelweyo banamava okukhula kweenwele ezisempilweni. Oku kunokwenzeka ngenxa ye-folic acid kwaye hayi ukukhulelwa uqobo.
Okubaluleke ngakumbi kukuba, i-folic acid inceda ukugcina bobabini umama nosana besempilweni, ngelixa kuthintela nokuzalwa kweziphene ezinokubakho. Ugqirha wakho uya kuphakamisa i-vitamin yangaphambi kokubeletha equka i-folic acid.
Yintoni yokutya
Ukongezwa kuyatholakala ukuba unqongophele kwi-vitamin B-9. Nangona kunjalo, kubantu abaninzi, kulula ukufumana le vithamini ngokutya okusempilweni, okunesondlo.
Ukutya okunye okupheleleyo yimithombo yendalo, enje:
- iimbotyi
- ibrokholi
- iziqhamo zesitrasi
- imifuno enamagqabi aluhlaza
- inyama
- amandongomane
- iinkukhu
- imbotyi yengqolowa
Gcina ukhumbula ukuba ukutya okucutshungulwayo ngakumbi, isixa esincinci se-folate kunye nezinye izondlo ezinokuthi ziqulathe.
Nangona kunjalo, ukuba ujonge ukufumana i-folic acid ngakumbi ekutyeni okutyayo, unokujonga ukutya okuthile okuqinisiweyo okuneepesenti ezili-100 zexabiso lemihla ngemihla lesi sondlo kunye nokunye. Okukhethwa kukho kubandakanya ukutya okuziinkozo okuqinileyo, irayisi emhlophe, kunye nezonka.
Ijusi ye-orenji ngomnye umthombo olungileyo we-folate, kodwa ikwaqulathe iswekile eninzi yendalo.
Ukuthatha
Ngelixa i-folic acid iyinxalenye yesondlo umzimba wakho ufuna ukwenza iiseli ezintsha, esi sondlo sinokunganyangi ukukhula kweenwele kuphela. Endaweni yoko, jolisa ekuqinisekiseni ukuba ufumana i-folic acid eyaneleyo kwimpilo yakho iyonke. Kananjalo, iinwele zakho ziya kuzuza.
Jonga ugqirha wakho ukuba unenkxalabo ethile ngokukhula kweenwele. Ukuba ngequbuliso ulahlekelwa ziinwele ezininzi kwaye unamabala anempandla, oku kungabonisa umba wezonyango onje ngealopecia okanye ukungalingani kwehomoni. Iimeko ezinjalo azinakuphathwa nge-folic acid.
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