Ukutya okusempilweni okuphezulu kwiFolate (i-Folic Acid)

Umxholo

• 1. Imbotyi
• 2. I-Asparagus
• 3. Amaqanda
• 4. Imifuno eluhlaza
• 5. Beet
• 6. Iziqhamo zeCitrus
• 7. Ihlumelo laseBrussels
• 8. Brokholi
• 9. Amandongomane nembewu
• 10. Isibindi senyama yenkomo
• 11. Ingqolowa yengqolowa
• 12. IPapaya
• 13. Iibhanana
• 14. Iavokhado
• 15. Iinkozo eziqinisiweyo
• Umgca wezantsi

I-Folate, eyaziwa ngokuba yi-vitamin B9, i-vitamin e-soluble yamanzi enezinto ezininzi ezibalulekileyo emzimbeni wakho.

Ngokukodwa, ixhasa ukwahlulwa kweseli esempilweni kwaye ikhuthaza ukukhula okufanelekileyo komntwana kunye nophuhliso ukunciphisa umngcipheko weziphene zokuzalwa ().

I-Vitamin B9 ifunyanwa ngokwendalo kukutya okuninzi, kunye nakwimo ye-folic acid kukutya okuqinileyo.

Kuyacetyiswa ukuba abantu abadala abasempilweni bafumane ubuncinci i-400 mcg yefolate ngosuku ukukhusela ukusilela (2).

Nazi izinto ezili-15 zokutya okusempilweni eziphezulu kwi-folate okanye i-folic acid.

1. Imbotyi

Imidumba sisiqhamo okanye imbewu yaso nasiphi na isityalo I-Fabaceae usapho, kubandakanya:

• iimbotyi
• ertyisi
• iilentile

Nangona inani elichanekileyo le-folate kwimidumba lingahluka, zingumthombo obalaseleyo we-folate.

Umzekelo, ikomityi enye (177 gram) yeembotyi zezintso eziphekiweyo ziqulathe i-131 mcg yefolate, okanye malunga ne-33% yeXabiso lemihla ngemihla (DV) ().

Okwangoku, ikomityi enye (i-198 gram) yeelensi eziphekiweyo iqulethe i-358 mcg yefolate, eyi-90% ye-DV ().

Iimbotyi zezona zinto zingumthombo omkhulu weprotheni, ifayibha, kunye ne-antioxidants, kunye nee-micronutrients ezibalulekileyo ezifana ne-potassium, i-magnesium kunye ne-iron ().

Iimbotyi zityebile kwi-folate kunye nezinye izondlo. Ikomityi enye (198 gram) yeelensi eziphekiweyo iqulethe i-90% ye-DV, ngelixa enye indebe (177 gram) yeembotyi zezintso eziphekiweyo iqulethe malunga ne-33% ye-DV.

2. I-Asparagus

I-Asparagus inenani leevithamini kunye neeminerals, kubandakanya nefolothi.

Ngapha koko, ikomityi yekomityi (90-gram) ekhonza i-asparagus ephekiweyo iqulethe malunga ne-134 mcg yefolate, okanye i-34% ye-DV ().

I-Asparagus ityebile kwii-antioxidants kwaye ibonakalisiwe ukuba inezinto ezichaseneyo nokudumba kunye ne-antibacterial ().

Ngaphezulu, ngumthombo ogqwesileyo wefayibha esempilweni, ukunkqonkqoza ukuya kuthi ga kwiipesenti ezi-6 zemfuno zakho zemihla ngemihla kwifayibha enye ().

I-Asparagus iphezulu kwifayibha kwaye iqulethe inani elifanelekileyo le-folate, malunga ne-34% ye-DV kwisiqingatha sendebe ekhonza.

3. Amaqanda

Ukongeza amaqanda ekutyeni kwakho yindlela elungileyo yokunyusa ukungenisa kwakho izondlo ezininzi, kubandakanya nefolthi.

Ipakethi enye enkulu yeqanda engama-22 mcg yefolate, okanye malunga ne-6% ye-DV ().

Ukubandakanya nokuba kunikezelwa ngeeqanda ezimbalwa kwindlela otya ngayo veki nganye yindlela elula yokunyusa ukutya kwakho kunye nokunceda ukuhlangabezana neemfuno zakho.

Amaqanda nawo alayishwe ngeprotein, i-selenium, i-riboflavin, kunye ne-vitamin B12 ().

Ngapha koko, ziphezulu kwi-lutein kunye ne-zeaxanthin, ii-antioxidants ezimbini ezinokunceda ukunciphisa umngcipheko wokuphazamiseka kwamehlo njengokuwohloka kwe-macular (,).

Amaqanda angumthombo olungileyo we-folate, malunga ne-6% ye-DV kwiqanda elinye nje elikhulu.

4. Imifuno eluhlaza

Imifuno eluhlaza enamagqabi anje ngespinatshi, i-kale, kunye ne-arugula ziphantsi kweekhalori kodwa ke zinamavithamini kunye neeminerali eziphambili, kubandakanya nefolothi.

Ikomityi enye (30 grams) yesipinatshi eluhlaza inika i-58.2 mcg, okanye i-15% ye-DV ().

Imifuno enamagqabi nayo iphezulu kwifayibha kunye neevithamini K kunye no-A. Banxulunyaniswa nentaphane yezibonelelo zezempilo.

Uphononongo lubonisa ukuba ukutya imifuno enqamlezileyo, efana nemifuno enamagqabi, inokunxulunyaniswa nokuncipha kokudumba, umngcipheko omncinci womhlaza, kunye nokuhla kobunzima (,,).

Imifuno eluhlaza enegqabi iphezulu kwizondlo ezininzi, kubandakanya ifolate. Ikomityi enye (30 grams) yesipinatshi esiluhlaza iqulethe malunga ne-15% ye-DV.

5. Beet

Ukongeza ekuboneleleni ngombala ogqabhukileyo kwizitya eziphambili nakwiidizethi ngokufanayo, ii-beet zityebile kwizondlo ezininzi ezibalulekileyo.

Ziqulathe uninzi lwe manganese, potassium, kunye novithamini C oyifunayo imini yonke.

Ikwangumthombo omkhulu we-folate, ngekomityi enye (i-136 gram) yeebhitile ezingavuthiyo eziqukethe i-148 mcg yefolate, okanye malunga ne-37% ye-DV ().

Ngaphandle kwesiqulatho semicronutrient, ii-beet ziphezulu kwii-nitrate, uhlobo lwesityalo esiye sanxulunyaniswa nezibonelelo ezininzi zempilo.

Olunye uphononongo oluncinci lubonise ukuba ukusela i-beetroot juice yehlisa okwexeshana uxinzelelo lwegazi nge-4-5 mmHg kubantu abadala abasempilweni ().

Iibhontshisi ziphezulu kwiitrate kunye nefolate. Ikomityi enye (i-136 gram) yeebhitrudi eziluhlaza ine-37% ye-DV yento yomntu.

6. Iziqhamo zeCitrus

Ngaphandle kokumnandi kwaye kugcwele incasa, iziqhamo zesitrasi ezinje ngeeorenji, iidiliya, iilamuni kunye neelimu zityebile kwi-folate.

Inye nje iorenji enkulu inama-55 mcg e-folate, okanye malunga ne-14% ye-DV ().

Iziqhamo zeCitrus zikwaphethe ivithamin C, imicronutrient ebalulekileyo enokunceda ukonyusa amajoni omzimba kunye nokunceda ukukhusela izifo ().

Ngapha koko, uphononongo lokufumanisa ukuba ukutya kakhulu iziqhamo zesitrasi kunokunxulunyaniswa nomngcipheko omncinci webele, isisu kunye nomhlaza wepancreatic (,,).

Iziqhamo zeCitrus ziphezulu kwi-vitamin C kunye nefolate. Enye iorenji enkulu iqulethe malunga ne-14% ye-DV.

7. Ihlumelo laseBrussels

Le mifuno yesondlo yeyosapho lwe-cruciferous yemifuno kwaye inxulumene ngokusondeleyo neminye imifuno efana ne-kale, i-broccoli, ikhaphetshu kunye ne-kohlrabi.

Ihlumelo laseBrussels ligcwele iivithamini kunye neeminerals kwaye ikakhulu liphezulu kwi-folate.

Ikomityi yekomityi (78-gram) yokuhambisa amahlumelo aphekiweyo eBrussels anokubonelela nge-47 mcg yefolate, okanye i-12% ye-DV ().

Ikwangumthombo omkhulu wekaempferol, i-antioxidant ehambelana nezibonelelo ezininzi zempilo.

Izifundo zezilwanyana zibonisa ukuba i-kaempferol inokunceda ukunciphisa ukudumba nokukhusela umonakalo we-oxidative (,).

Amahlumelo aseBrussels aqukethe inani le-antioxidants kunye ne-micronutrients. Ikomityi enesiqingatha (78 gram) yezihluma eziphekiweyo zaseBrussels zibonelela malunga neepesenti ezili-12 ze-DV yento yomntu.

8. Brokholi

Yaziwa kakuhle ngobuninzi bayo bepropathi ezonyusa impilo, ukongeza i-broccoli kwisidlo sakho kunokubonelela ngeendlela ezininzi zeevithamini kunye neeminerali.

Xa kuziwa kwifolthi, ikomityi enye (91 iigrem) ye-broccoli eluhlaza ine-57 mcg yefolate, okanye malunga ne-14% ye-DV ().

I-broccoli ephekiweyo ine-folate engakumbi, ikomityi nganye yesiqingatha (78-gram) ekhonza ibonelela nge-84 mcg, okanye i-21% ye-DV ().

I-Brokholi nayo iphezulu kwimanganizi kunye neevithamini C, K, kunye no-A.

Ikwaqulathe iintlobo ezahlukeneyo zezityalo, kubandakanya i-sulforaphane, efundwe ngokubanzi malunga neempawu zayo ezinamandla zokulwa nomhlaza ().

I-Brokholi, ngakumbi xa iphekiwe, ityebile kwi-folate. Ikomityi enye (91 iigrem) ze-broccoli eluhlaza zibonelela nge-14% ye-DV, ngelixa ikomityi enye yesiqingatha (78 gram) ye-broccoli ephekiweyo inokubonelela nge-21% yeemfuno zakho zemihla ngemihla.

9. Amandongomane nembewu

Zininzi izizathu zokucinga ngokuthatha ukutya kwamantongomane kunye nembewu.

Ukongeza kokuqulatha idosi esemgangathweni yeeproteni, zizityebi kwifayibha kwaye uninzi lweevithamini kunye neeminerali ezifunwa ngumzimba wakho.

Ukubandakanya amandongomane kunye nembewu kwisidlo sakho kunokukunceda ukuba uhlangane neemfuno zakho zemihla ngemihla.

Isixa sefayile kwiindidi ezahlukeneyo zamandongomane kunye nembewu ziyahluka kancinci.

I-ounce enye (i-28 gram) ye-walnuts iqulethe malunga ne-28 mcg ye-folate, okanye malunga ne-7% ye-DV, ngelixa ukuhanjiswa okufanayo kwembewu yeflakisi iqulethe malunga ne-24 mcg yefolate, okanye i-6% ye-DV (,).

Amantongomane kunye nembewu zibonelela ngesixa esifanelekileyo sentsingiselo kwinkonzo nganye. I-ounce enye (i-28 gram) yeeamangile kunye nembewu yeflakisi ibonelela nge-7% kunye ne-6% ye-DV, ngokwahlukeneyo.

10. Isibindi senyama yenkomo

Isibindi senyama yenkomo sesinye sezona zinto zixineneyo kwifolthi.

I-ounce ezi-3 (i-85-gram) yokuhambisa iipheki zesibindi seenkomo eziphekiweyo ezingama-212 mcg, okanye malunga ne-54% ye-DV ().

Ukongeza kwi-folate, ukukhonza kunye kwesibindi senkomo kunokuhlangabezana kwaye kudlule iimfuno zakho zemihla ngemihla zevithamini A, ivithamini B12, kunye nobhedu ().

Ikwalayishwe ngeprotheni, ukubonelela nge-whopping 24 gram nge-3-ounce (85-gram) yokukhonza.

Iiprotheni ziyimfuneko kulungiso lwethishu kunye nokuveliswa kwee-enzymes ezibalulekileyo kunye neehomoni.

Isibindi senkomo siphezulu kwiprotein kunye nefolate, malunga ne-54% ye-DV yefolthi kwi-3-ounce enye (85-gram).

11. Ingqolowa yengqolowa

Ingqolowa yengqolowa yimbumba yokhozo lwengqolowa.

Nangona ihlala isuswa ngexesha lenkqubo yokugaya, ibonelela ngoxinzelelo oluphezulu lweevithamini, iiminerali, kunye nee-antioxidants.

I-ounce enye (28 gram) yentsholongwane yengqolowa ibonelela nge-78.7 mcg yefolate, elingana ne-20% yeemfuno zakho zemihla ngemihla ().

Ikwanayo nechunk elungileyo yefayibha, ebonelela ukuya kuthi ga kwi-16% yefayibha oyifunayo ngosuku kwi-ounce enye (28 grams) ().

I-Fibre ihamba kancinci kwindlela yakho yokugaya, ukongeza isambuku kwisitulo sakho ukunceda ukukhuthaza rhoqo, ukuthintela ukuqhinwa, kunye nokugcina amanqanaba eswekile yegazi azinzile (,).

Ingqolowa ingqolowa iphezulu kwi-fiber, i-antioxidants, kunye ne-micronutrients. I-ounce enye (i-28 gram) yentsholongwane yengqolowa iqulethe malunga ne-20% ye-DV yomntu.

12. IPapaya

IPapaya sisiqhamo esixineneyo sezityalo ezishushu ezikumazantsi eMexico nakuMbindi Merika.

Ngaphandle kokuba imnandi kwaye igcwele incasa, ipapaya ijam -gcwele iifolthi.

Ikomityi enye (140 grams) yepapaya eluhlaza ine-53 mcg yefolate, elingana ne-13% ye-DV ().

Ukongeza, ipapaya iphezulu kwi-vitamin C, i-potassium, kunye nee-antioxidants ezinjenge-carotenoids ().

Abafazi abakhulelweyo kufuneka bakuthathele ingqalelo ukuphepha ukutya ipapaya engavuthwanga.

Abaphandi bacingela ukuba ukutya izixa eziphezulu kwipapaya engavuthwanga kunokubangela ukusikwa kwangoko kwabasetyhini abakhulelweyo, kodwa ubungqina bubuthathaka ().

Ipapaya ityebile kwii-antioxidants kunye ne-folate. Ikomityi enye (i-140 yeegram) yepapaya eluhlaza inika malunga ne-13% ye-DV yefom.

13. Iibhanana

Zityebile kwiindidi ngeendidi zeevithamini kunye neeminerals, iibhanana yindawo yamandla esondlo.

Ziphezulu kakhulu kwi-folate kwaye zinokukunceda ngokulula ukuhlangabezana neemfuno zakho zemihla ngemihla xa ubhangqiwe kunye nokunye ukutya okunezinto ezimbalwa.

Ibhanana ephakathi inokubonelela nge-23.6 mcg yefolate, okanye i-6% ye-DV ().

Iibhanana ziphezulu nakwezinye izondlo, kubandakanya i-potassium, ivithamin B6, kunye nemanganese ().

Iibhanana ziqulathe isixa esifanelekileyo sefolate. Ibhanana enye ephakathi iqulethe malunga ne-6% ye-DV.

14. Iavokhado

Iiavokhado zithandwa kakhulu ngenxa yokuthamba kwazo kunye nencasa yebhotolo.

Ukongeza kwintetho yabo eyahlukileyo, ii-avocado zingumthombo ogqwesileyo wezinto ezininzi ezinesondlo, kubandakanya ifolate.

Isiqingatha seavokhado eluhlaza sine-82 mcg yefolate, okanye malunga ne-21% yemali oyifunayo kusuku lonke ().

Kwaye ii-avocado zityebile kwi-potassium kunye neevithamini K, C, kunye ne-B6 ().

Zikwindawo ephezulu kumafutha e-monounsaturated fat-heart, anokukhusela kwisifo sentliziyo ().

Iiavokhado ziphezulu kumafutha asempilweni nasentliziyweni, ngesiqingatha seavokhado eluhlaza ekhupha malunga neepesenti ezingama-21 ze-DV.

15. Iinkozo eziqinisiweyo

Iindidi ezininzi zeenkozo, ezinje ngesonka kunye ne-pasta, ziye zaqiniselwa ukonyusa umxholo we-folic acid.

Ezi zixa-mali zinokwahluka phakathi kweemveliso ezahlukeneyo, kodwa ikomityi enye (140 grams) yespaghetti esiphekiweyo sonika malunga ne-102 mcg ye-folic acid, okanye i-25% ye-DV ().

Into enomdla kukuba, olunye uphononongo lubonakalisile ukuba i-folic acid ekutyeni okuqinisiweyo inokufunxwa ngokulula kunaleyo ifunyanwa ngokwendalo kukutya.

Umzekelo, olunye uphononongo luqukumbele ukuba ifolate ekutyeni okunje ngeziqhamo kunye nemifuno yi-78% kuphela efumanekayo njenge-folic acid kukutya okuqinileyo ().

Ngokuchaseneyo, olunye uphando lubonisa ukuba i-enzyme ethile esetyenziswa ngumzimba ukwaphula i-folic acid kukutya okuqinisiweyo ayisebenzi ngokufanelekileyo, enokubangela ulwakhiwo lwe-folic acid ().

Ukutya okunokulinganisela okunotyebileyo kwimithombo yendalo yefolate kwaye kubandakanya inani eliphakathi lokutya okuqinisiweyo kunokuqinisekisa ukuba uyazifezekisa iimfuno zakho, lonke elixa kuncitshiswa ukukhathazeka kwezempilo.

Iinkozo eziqinisiweyo ziqulathe inani elongeziweyo le-folic acid. Ikomityi enye (140 gram) yespaghetti esiphekiweyo iqulethe malunga ne-26% ye-DV.

Umgca wezantsi

I-Folate ibalulekile micronutrient efumaneka kubuninzi bokutya kwakho.

Ukutya iintlobo ngeentlobo zokutya okusempilweni, okufana neziqhamo, imifuno, amandongomane, kunye nembewu, kunye nokutya okuqinisiweyo, yindlela elula yokwandisa ukutya kwakho.

Oku kutya akutyebanga kuphela kwisidima kodwa kukwaphezulu kwezinye izakha-mzimba eziphambili ezinokuphucula ezinye iinkalo zempilo yakho.