Iziphumo ezinokubakho ebezingalindelekanga zeAlic acid eninzi

Umxholo

• Ikhula njani i-folic acid
• 1. Ngamana unokufihla ukusilela kwe-vitamin B12
• 2. Ngamana ungakhawulezisa ukwehla kwengqondo okunxulumene nobudala
• 3. Ngamana ungacothisa ukukhula kwengqondo ebantwaneni
• 4. Ngamana unokonyusa ukubakho kokuphinda ubenomhlaza
• Ukusetyenziswa okucetyiswayo, idosi, kunye nokunxibelelana okunokwenzeka
• Umgca wezantsi

I-folic acid yindlela yokwenziwa kwe-vitamin B9, i-vitamin B edlala indima ebalulekileyo ekwakhiweni kweseli kunye ne-DNA. Itholakala kuphela kwiivithamini kunye nokutya okuqinisiweyo.

Kwelinye icala, ivithamini B9 ibizwa ngokuba yifolate xa isenzeka ngokwendalo ekutyeni. Iimbotyi, iiorenji, iasparagus, ihlumelo laseBrussels, iiavokhado, kunye nemifuno enamagqabi zonke ziqulathe ifolate.

I-Reference Daily Intake (i-RDI) yale vithamini yi-400 mcg kubantu abadala, nangona abafazi abakhulelweyo nabancancisayo kufuneka bafumane i-600 kunye ne-500 mcg, ngokulandelelana (1).

Amanqanaba egazi asezantsi e-folate adityaniswe nemicimbi yezempilo, njengomngcipheko ophezulu wokukhubazeka kokuzalwa, isifo sentliziyo, ukubetha, kunye nomhlaza othile (,,,,).

Nangona kunjalo, i-folic acid egqithisileyo evela kwizongezo inokuyenzakalisa impilo yakho.

Nazi iziphumo ezi-4 ezinokubakho zefolic acid eninzi.

Ikhula njani i-folic acid

Umzimba wakho uyaphuka kwaye uthathe i-folate kunye ne-folic acid ngeendlela ezahlukeneyo.

Umzekelo, phantse yonke into oyifakayo ekutyeni iyaphulwa kwaye iguqulwe ibe luhlobo olusebenzayo emathunjini akho ngaphambi kokuba ifakwe kwigazi lakho ().

Ngokwahlukileyo, ipesenti encinci ye-asidi ye-folic oyifumana kukutya okuqinisiweyo okanye izongezo ezijika zibe yimo esebenzayo emathunjini akho).

Eminye ifuna uncedo lwesibindi sakho kunye nezinye izicwili ukuze uguqulwe ngenkqubo ecothayo nengasebenzi kakuhle ().

Kananjalo, izongezo ze-folic acid okanye ukutya okuqinisiweyo kunokubangela ukuba i-folic acid (UMFA) engagungqiyo egazini lakho-into engenzeki xa usitya ukutya okuphezulu (,).

Oku kubangelwa kukuba amanqanaba aphezulu e-UMFA abonakala enxulunyaniswa neenkxalabo ezahlukeneyo zempilo (1,,,,,,,,).

Umzimba wakho uyaphuka kwaye ubambe ngokulula kulula kune folic acid. Ukutya kakhulu i-asidi ye-folic acid kunokubangela ukuba i-UMFA yakhe emzimbeni wakho, enokuthi ikhokelele kwimiphumela emibi yempilo.

1. Ngamana unokufihla ukusilela kwe-vitamin B12

Ukutya okuphezulu kwe-asidi ye-folic kunokufihla ukusilela kwe-vitamin B12.

Umzimba wakho usebenzisa ivithamini B12 ukwenza iiseli ezibomvu zegazi kwaye ugcine intliziyo yakho, ingqondo kunye nenkqubo yokusebenza kwemithambo-luvo isebenza ngokukuko (18).

Xa ushiywe unganyangwa, ukusilela kwesi sondlo kunganciphisa amandla akho engqondo okusebenza ngokwesiqhelo kwaye kukhokelele kumonakalo we-nerve osisigxina. Lo monakalo uhlala ungenakuguqulwa, owenza ukuba uxilongo lokulibaziseka lwe-vitamin B12 lubambezeleke ngakumbi ngokukodwa (18).

Umzimba wakho usebenzisa i-folate kunye nevithamini B12 ngokufanayo, oko kuthetha ukuba ukusilela kuyo nayiphi na into kunokubangela iimpawu ezifanayo.

Obunye ubungqina bubonisa ukuba izongezo ze-folic acid zinokufihla i-vitamin-B12 ye-megaloblastic anemia, enokubangela ukuba ukusilela kwe-vitamin B12 kungabonakali (,).

Ke ngoko, abantu abafumana iimpawu ezinje ngobuthathaka, ukudinwa, ubunzima bokugxila, kunye nokuphefumla okufutshane banokufumana inzuzo yokufumana amanqanaba abo e-B12.

Ukufakwa okuphezulu kwe-folic acid kunokufihla ukusilela kwe-vitamin B12. Kananjalo, oku kunokunyusa umngcipheko wengqondo kunye nokonakala kwenkqubo yemithambo-luvo.

2. Ngamana ungakhawulezisa ukwehla kwengqondo okunxulumene nobudala

Ukutya kakhulu i-acid ye-folic kunokukhawulezisa ukwehla kwengqondo okunxulumene nobudala, ngakumbi kubantu abanamanqanaba asezantsi e-vitamin B12.

Olunye uphononongo kubantu abasempilweni ngaphezulu kweminyaka engama-60 badibanise amanqanaba aphezulu e-folate ekwehleni kwengqondo kwabo banamanqanaba asezantsi e-vitamin B12- kodwa hayi kulawo anamaqondo aqhelekileyo e-B12 ().

Abathathi-nxaxheba abanamanqanaba aphezulu egazi abafezekisile ngokutya okuphezulu kwe-folic acid ngendlela yokutya okuqinisiweyo kunye nezongezo, hayi ngokutya ukutya okune-folate ngokwemvelo.

Olunye uphononongo lubonisa ukuba abantu abane-folate ephezulu kodwa amanqanaba asezantsi e-vitamin B12 anokufikelela kumaxesha ama-3.5 ngokufumana amava okuphulukana nokusebenza kwengqondo kunalawo aneeparameter zegazi eziqhelekileyo).

Ababhali bokufunda balumkisile ukuba ukongeza nge-folic acid kunokuba yingozi kwimpilo yengqondo kubantu abadala abanamanqanaba asezantsi e-vitamin B12.

Ngaphaya koko, olunye uphando lubopha ukusetyenziswa gwenxa kwezixhobo ze-folic acid ekunciphiseni kwengqondo ().

Gcina ukhumbula ukuba kufuneka izifundo ezininzi ngaphambi kokuba kwenziwe izigqibo ezinamandla.

Ukutya okuphezulu kwe-folic acid kunokukhawulezisa ukwehla kwengqondo okunxulunyaniswa nobudala, ngakumbi kubantu abanamanqanaba asezantsi e-vitamin B12. Nangona kunjalo, uphando olongezelelweyo luyafuneka.

3. Ngamana ungacothisa ukukhula kwengqondo ebantwaneni

Ukutya okwaneleyo ngexesha lokukhulelwa kuyimfuneko ekukhuleni kwengqondo yomntwana wakho kwaye kunciphise umngcipheko wokungalunganga (,, 23, 24).

Ngenxa yokuba uninzi lwabasetyhini lusilela ukufumana i-RDI ekutyeni kuphela, abasetyhini abaneminyaka yobudala bokuzala bayakhuthazwa ukuba bathathe i-folic acid (1).

Nangona kunjalo, ukongeza nge-folic acid eninzi kunokunyusa ukunganyangeki kwe-insulin kunye nokukhula kwengqondo okucothayo ebantwaneni.

Kwisifundo esinye, abantwana abaneminyaka emi-4 neli-5 abanomama abongeze ngaphezulu kwe-1,000 mcg ye-folic acid ngosuku ngelixa bekhulelwe-ngaphezulu kweNqanaba lokuThoba eliPhezulu elinganyamezelekiyo (i-UL)-bafumana amanqaku asezantsi kuvavanyo lokuphuhliswa kwengqondo kunabantwana babafazi ithathe i-400-999 mcg ngosuku ().

Olunye uphononongo luye lwadibanisa amanqanaba aphezulu egazi xa ukhulelwe kunye nomngcipheko omkhulu wokuxhathisa kwe-insulin kubantwana abaneminyaka eyi-9-13 ().

Nangona uphando oluthe kratya luyafuneka, kungangcono ukunqanda ukuthatha ngaphezulu kweedosi ekucetyiswa ngayo yemihla ngemihla ye-600 mcg ye-folic acid yokuxhasa ngexesha lokukhulelwa ngaphandle kokuba ucetyiswe ngenye indlela yingcali yezempilo.

Izongezo ze-folic acid ziyindlela efanelekileyo yokunyusa amanqanaba e-folate ngexesha lokukhulelwa, kodwa iidosi ezigqithileyo zinokunyusa ukunganyangeki kwe-insulin kunye nokukhula kwengqondo okucothayo ebantwaneni.

4. Ngamana unokonyusa ukubakho kokuphinda ubenomhlaza

Indima ye-Folic acid kumhlaza ibonakala ngathi iphindwe kabini.

Uphando lubonisa ukuba ukuveza iiseli ezisempilweni kumanqanaba aneleyo e-folic acid kunokubakhusela ekubeni ngumhlaza. Nangona kunjalo, ukuveza iiseli ezinomhlaza kwiivithamini kunokubanceda ukuba bakhule okanye basasaze (,,).

Oko kwathiwa, uphando luxutywe. Ngelixa izifundo ezimbalwa ziqaphela ukonyuka okuncinci kumngcipheko womhlaza kubantu abathatha i-folic acid isongezo, uninzi lwezifundo alunangxelo (,,,,).

Umngcipheko unokuxhomekeka kuhlobo lomhlaza, kunye nembali yakho yobuqu.

Umzekelo, uphando lubonisa ukuba abantu ababekhe bafunyaniswa benomhlaza wendlala okanye wecolorectal cancer abongeze ngaphezulu kwe-1,000 mcg ye-folic acid ngemini bane-1.7-6.4% yomngcipheko ophezulu womhlaza ophindaphindiweyo (,).

Okwangoku, uphando olongezelelekileyo luyafuneka.

Gcina ukhumbula ukuba ukutya ukutya okunesitayile okuninzi akubonakali kwandisa umngcipheko womhlaza- kwaye kunokukunceda ukunciphisa (,).

Ukufakwa kakhulu kwe-asidi ye-folic eyongezelelweyo kunokunyusa amandla eeseli zomhlaza ukukhula kunye nokusasazeka, nangona uphando oluninzi luyafuneka. Oku kunokuba yingozi ngakumbi kubantu abanembali yomhlaza.

Ukusetyenziswa okucetyiswayo, idosi, kunye nokunxibelelana okunokwenzeka

I-acid ye-Folic ibandakanyiwe kuninzi lwee-multivitamini, izongezo zaphambi kokubeleka, kunye neevithamini ezinzima ze-B, kodwa ikwathengiswa njengesongezo esizimeleyo. Kwamanye amazwe, okunye ukutya kuyomelezwa kule vithamini.

Izongezo ze-Folic acid zihlala zisetyenziselwa ukuthintela okanye ukunyanga amanqanaba asezantsi egazi. Ngaphezu koko, abasetyhini abakhulelweyo okanye abo baceba ukukhulelwa bahlala bebathatha ukunciphisa umngcipheko weziphene zokuzalwa (1).

I-RDI ye-folate yi-400 mcg ngosuku kubantu abaninzi abadala, i-600 mcg ngosuku ngexesha lokukhulelwa, kunye ne-500 mcg ngosuku ngelixa lokuncancisa. Imilinganiselo yokongeza ihlala isusela kwi-400-800 mcg (1).

Izongezo ze-Folic acid zinokuthengwa ngaphandle kokuyalelwa kwaye ngokubanzi zithathwa njengezikhuselekileyo xa zithathwa ngeedosi eziqhelekileyo ().

Oko kwathiwa, banokusebenzisana namanye amayeza kagqirha, kubandakanya nezo zisetyenziselwa ukunyanga ukuxhuzula, isifo samathambo kunye nosulelo lwe-parasitic. Ke, nabani na othatha amayeza kufuneka adibane nengcali yezempilo ngaphambi kokuba athathe i-folic acid (1).

Izongezo ze-folic acid zisetyenziselwa ukunciphisa umngcipheko weziphene zokuzalwa, kunye nokukhusela okanye ukunyanga ukusilela komntu. Ngokuqhelekileyo zithathwa njengezikhuselekileyo kodwa zinokunxibelelana namanye amayeza kagqirha.

Umgca wezantsi

Izongezo ze-folic acid zikhuselekile ngokubanzi kwaye zibonelela ngendlela efanelekileyo yokugcina amanqanaba afanelekileyo.

Oko kwathethi, ukungeniswa okungaphezulu kwe-folic acid yokutya kunokubangela iziphumo ebezingalindelekanga ezininzi, kubandakanya nokukhula kwengqondo okucothayo ebantwaneni kunye nokukhawulezisa ukwehla kwengqondo kubantu abadala.

Nangona uphando olongezelelweyo lufunekayo, unokusebenza kunye nomboneleli wakho wezempilo ukuba unqume amanqanaba akho omntu kwaye ubone ukuba ngaba isongezelelo siyimfuneko.