Folic acid mukudya

Folic acid uye folate ese ari maviri mazwi erudzi rweB B vhitamini (vitamini B9).

Folate ndeye B vhitamini iyo inowanzoitika zvakasikwa muzvikafu senge girini yemashizha miriwo, citrus michero, uye bhinzi.

Folic acid inogadzirwa nevanhu (synthetic) folate. Inowanikwa mune zvinowedzera uye zvinowedzerwa kune zvakasimbiswa chikafu.

Izwi rekuti folic acid uye folate rinowanzo shandiswa zvakasiyana.

Folic acid isanganiswa nemvura. Zvasara zvevhitamini zvinosiya muviri kuburikidza neweti. Izvi zvinoreva kuti muviri wako hauchengete folic acid. Iwe unofanirwa kuwana kupihwa nguva dzose kwevhitamini kuburikidza nezvikafu zvaunodya kana kuburikidza nemawedzera.

Folate ine mabasa mazhinji mumuviri:

• Inobatsira nyama kukura uye masero anoshanda
• Inoshanda ne vitamini B12 uye vhitamini C kubatsira muviri kuputsa, kushandisa, uye kugadzira mapuroteni matsva
• Inobatsira kuumba masero matsvuku eropa (inobatsira kudzivirira kupererwa neropa)
• Inobatsira kuburitsa DNA, chivakwa chemuviri wemunhu, chinotakura ruzivo rwemajini

Kushomeka kwemunhu kunogona kukonzera:

• Manyoka
• Bvudzi rakachena
• Muromo maronda
• Peptic ulcer
• Kukura kwakashata
• Rurimi rwakazvimba (glossitis)

Izvo zvinogona zvakare kutungamira kune mamwe marudzi eanemias.

Nekuti zvakaoma kuwana zvakakwana folate kuburikidza nezvikafu, vakadzi vanofunga nezve kuve nepamuviri vanoda kutora folic acid zvinowedzera. Kutora huwandu hwakaringana hwefolic acid usati uye panguva yekuzvitakura kunobatsira kudzivirira neural tube zvikanganiso, kusanganisira spina bifida. Kutora yakakwira doses yefolic acid usati wabata pamuviri uye panguva yekutanga trimester kunogona kudzikisira mikana yako yekuparara.

Folic acid inowedzera zvakare inogona kushandiswa kurapa kushomeka kwehukama, uye inogona kubatsira nemamwe marudzi ematambudziko ekuenda kumwedzi uye maronda emakumbo.

Folate inoitika zvakasikwa mune zvinotevera chikafu:

• Miti yakasvibira yakasvibira miriwo
• Bhinzi dzakaomeswa uye pizi (nyemba)
• Citrus michero uye majisi

Kusimbiswa kunoreva kuti mavhitamini akawedzerwa kuchikafu. Zvikafu zvakawanda zvino zvakasimbiswa nefolic acid. Mimwe yacho ndeiyi:

• Zvingwa zvakapfumiswa
• Zviyo
• Mafura
• Zviyo
• Pasika
• Mupunga
• Zvimwe zvigadzirwa zvezviyo

Kune zvekare kune zvakawanda zvekuzvitakura-zvakasarudzika zvigadzirwa pamusika izvo zvakasimbiswa ne folic acid. Mimwe yeiyi iri pamatanho anosangana kana kupfuudza iyo RDA yefolate. Vakadzi vanofanirwa kungwarira nezvekusanganisira huwandu hwakawanda hweizvi zvigadzirwa mune zvikafu zvavo pamwe ne prenatal multivitamin yavo. Kutora zvimwe hakudiwe uye hakupi chero bhenefiti yakawedzerwa.

Iyo inoshivirirwa yepamusoro yekudyiwa mwero we folic acid ndeye 1000 micrograms (mcg) pazuva. Uyu muganho wakavakirwa pafolic acid iyo inouya kubva mukuwedzera uye chikafu chakakomberedzwa. Izvo hazvireve kune folate inowanikwa zvakasikwa muzvikafu.

Folic acid haina kukuvadza kana ichishandiswa pamatanho akakurudzirwa. Folic acid inonyungudika mumvura. Izvi zvinoreva kuti inogara ichibviswa mumuviri kuburikidza neweti, saka yakawandisa mari haivake mumuviri.

Iwe haufanire kuwana zvinopfuura 1000 mcg pazuva re folic acid. Kushandisa yakakwira mwero ye folic acid inogona kuvhara vhitamini B12 kushomeka.

Nzira yakanakisa yekuwana izvo zvinodikanwa zvezuva nezuva zvemavitamini akakosha kudya chikafu chakasiyana siyana. Vazhinji vanhu muUnited States vanowana yakakwana folic acid mukudya kwavo nekuti kune yakawanda yacho mukudya.

Folic acid inogona kubatsira kudzikisa njodzi yehumwe hurema hwekuzvarwa, senge spina bifida uye anencephaly.

• Vakadzi vane zera rekubereka vanofanirwa kutora mazana mana emakirogiramu (mcg) eiyo folic acid inowedzera zuva rega rega kuwedzera kune izvo zvinowanwa muzvikafu zvakavakirirwa.
• Vakadzi vane nhumbu vanofanirwa kutora mazana matanhatu ema micrograms pazuva, kana ma1000 micrograms pazuva kana vachitarisira mapatya.
  

Iyo Yakakurudzirwa Dietary Allowance (RDA) yemavhitamini inoratidza huwandu hwakawanda hwevhitamini yega yega vanhu vanhu yavanofanira kuwana zuva rega rega.

• Iyo RDA yemavhitamini inogona kushandiswa sezvinangwa zvemunhu wega wega.
• Yakawanda sei vhitamini yega yega yaunoda zvinoenderana nezera rako uye bonde. Zvimwe zvinhu, sekubata pamuviri uye kurwara, zvakakoshawo.

Chikafu uye Chikafu Bhodhi reInstitute of Medicine Yakakurudzirwa Inotora Yevanhu - Mazuva ese Referensi Inotora (maDIs) echinyorwa:

Vacheche

• 0 kusvika kumwedzi mitanhatu: 65 mcg / zuva *
• Mwedzi 7 kusvika ku12: 80 mcg / zuva *

Kune vacheche kubva pakuzvarwa kusvika pamwedzi gumi nemiviri, Bhodhi reKudya neNutrition rakamisikidza Inogamuchirwa Intake (AI) yefolate iyo yakaenzana neinorehwa kudyiwa kwevana mune vakagwinya, vacheche vanoyamwiswa muUnited States.

Vana

• 1 kusvika kumakore matatu: 150 mcg / zuva
• Makore mana kusvika masere: 200 mcg / zuva
• 9 kusvika 13 makore: 300 mcg / zuva

Vechidiki nevakuru

• Vanhurume, makore gumi nemana zvichikwira: 400 mcg / zuva
• Vakadzi, makore gumi nemana zvichikwira: 400 mcg / zuva
• Vakadzi vane pamuviri veese mazera: 600 mcg / zuva
• Kuyamwisa vakadzi veese mazera: 500 mcg / zuva

Folic acid; Polyglutamyl folacin; Pteroylmonoglutamate; Folate

• Vitamin B9 inobatsira
• Vitamini B9 sosi

Institute of Medicine (US) Yakamira Komiti paSainzi Kuongorora kweDhijitari Referensi Inotora uye nePaneru yayo paFolate, Mamwe maB Vitamin, uye Choline. Dhayeti inotaura nezve thiamin, riboflavin, niacin, vhitamini B6, folate, vhitamini B12, pantothenic acid, biotin, uye choline. National Academies Press. Washington, DC, 1998. PMID: 23193625 www.ncbi.nlm.nih.gov/pubmed/23193625.

Mason JB. Mavhitamini, tsvaga zvicherwa, uye mamwe micronutrients. Mune: Goldman L, Schafer AI, eds. Goldman-Cecil Mushonga. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: chitsiko 218.

Mesiano S, Jones EE. Kubereka, kubata, uye kuyamwisa. Mune: Boron WF, Boulpaep EL, eds. Chiremba Physiology. 3rd ed. Philadelphia, PA: Elsevier; 2017: chits. 56.

Salwen MJ. Mavhitaminzi uye kuronda zvinhu. Mune: McPherson RA, Pincus MR, eds. Henry's Clinical Diagnosis uye Management nemaLabhoritari Maitiro. 23rd ed. St Louis, MO: Elsevier; 2017: chitsiko 26.