Chii chinonzi folic acid uye ndeyei
Zvemukati
- Chii chinonzi folic acid
- Chikafu chakapfuma mufolic acid
- Yakakurudzirwa huwandu hwe folic acid
- Zvikanganiso pamwe nekupokana kwekuwedzera
Folic acid, inozivikanwawo sevhitamini B9 kana folate, vhitamini inogadziriswa nemvura inova chikamu cheB yakaoma kunzwisisa uye inotora chikamu mumabasa akasiyana emuviri, kunyanya mukuumbwa kweDNA uye zvemukati zvemasero.
Uye zvakare, folic acid yakakosha pakuchengetedza huropi, vascular uye immune system hutano. Vitamin iyi inogona kuwanikwa muzvikafu zvakasiyana siyana senge sipinachi, bhinzi, mbiriso yekubika uye asparagus, zvisinei hazvo inogona kuwanikwa mune fomu yekuwedzera iyo inogona kuwanikwa mumafamasi kana muzvitoro zvekudya zvine hutano.
Chii chinonzi folic acid
Folic acid inogona kushandiswa pazvinangwa zvakasiyana mumuviri, senge:
- Chengetedza hutano hwehuropi, Kudzivirira matambudziko akadai sekuora mwoyo, kuora mwoyo uye Alzheimer's, sezvo folic acid inotora chikamu mune synthesis ye dopamine uye norepinephrine;
- Kurudzira kuumbwa kwe fetal nervous system panguva yekuzvitakura, kudzivirira neural tube kuremara, senge spina bifida uye anencephaly;
- Kudzivirira kupererwa neropa, sezvo ichisimudzira kuumbwa kwemasero eropa, kusanganisira masero matsvuku eropa, maplatelet nemasero machena eropa;
- Kudzivirira mamwe marudzi ekenza, senge colon, mapapu, zamu nepancreas, sezvo folic acid inotora chikamu mukutaura kwemajini uye mukuumbwa kweDNA neRNA uye, nekudaro, kushandiswa kwayo kunogona kudzivirira kushanduka kwemajini mumasero;
- Kudzivirira chirwere chemwoyonekuti inochengetedza hutano hwemitsipa yeropa uye inoderedza homocysteine, iyo inogona kukanganisa kukura kwezvirwere izvi.
Uye zvakare, folic acid inogona zvakare kusimbisa immune system sezvo ichiita mukuumbwa uye kugadzirisa kweDNA, zvisinei hapana zvimwe zvidzidzo zvinodiwa kuratidza izvi.
Chikafu chakapfuma mufolic acid
Iyi tafura inotevera inoratidza zvekudya zvine folic acid uye huwandu hwevhitamini iyi mu100 g yechikafu chimwe nechimwe.
| Chikafu (100 g) | B.C. Folic (mcg) | Chikafu (100 g) | B.C. Folic (mcg) |
| Sipinachi yakabikwa | 108 | Yakagadzirwa broccoli | 61 |
| Yakabikwa turkey chiropa | 666 | Papaya | 38 |
| Yakabikwa chiropa chemombe | 220 | Banana | 30 |
| Yakabikwa huku chiropa | 770 | Mbiriso yeBrewer | 3912 |
| Nuts | 67 | Lentil | 180 |
| Bhinzi nhema yakabikwa | 149 | Mango | 14 |
| Hazelnut | 71 | Mucheka muchena wakabikwa | 61 |
| Asparagus | 140 | orenji | 31 |
| Yakabikwa brussels inomera | 86 | Nasheya nzungu | 68 |
| Pea | 59 | Kiwi | 38 |
| Nzungu | 125 | Mbeu yezuva | 138 |
| Beet yakabikwa | 80 | Avocado | 62 |
| Tofu | 45 | Maamondi | 64 |
| Salmoni yakabikwa | 34 | Bhinzi dzakabikwa | 36 |
Yakakurudzirwa huwandu hwe folic acid
Huwandu hwe folic acid inoshandiswa pazuva inogona kusiyana zvichienderana nezera, sekuratidzwa pazasi:
- 0 kusvika kumwedzi mitanhatu: 65 mcg;
- Mwedzi 7 kusvika ku12: 80 mcg;
- 1 kusvika kumakore matatu: 150 mcg;
- Makore mana kusvika masere: 200 mcg;
- 9 kusvika 13 makore: 300 mcg;
- Makore gumi nemana zvichikwira: 400 mcg;
- Vakadzi vane pamuviri: 400 mcg.
Kuwedzeredzwa ne folic acid inofanirwa kugara ichiitwa pasi pekutungamira kwekurapa, ichikurudzirwa muzviitiko zvekushomeka kwevhitamini iyi, mukushaya ropa uye kune vakadzi vane nhumbu. Heano maitiro ekutora folic acid.
Zvikanganiso pamwe nekupokana kwekuwedzera
Folic acid ivhitamini inogadziriswa nemvura uye nekudaro kuwanda kwayo kunobviswa zviri nyore kuburikidza neweti. Nekudaro, kushandisa folic acid inowedzera pasina kuraira kwekurapa kunogona kukonzera matambudziko senge kurwadziwa nemudumbu, kuda kurutsa, ganda rinonzwika kana kupererwa neropa. Huwandu hwakawanda hwevhitamini iyi pazuva ndi5000 mcg, huwandu uhwo kazhinji husingapfuurwe nechikafu chakaringana.
Muchiitiko chekushandiswa kwemishonga yekubata kana rheumatism, iyo folic acid yekuwedzera inofanirwa kudyiwa chete pasi pezano rekurapa. Dzidza zvakawanda nezve iyo folic acid yekuwedzera.
Zano Redu
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