13 chikafu chakapfuma mu folic acid uye mareferenzi tsika
Zvemukati
- Chinyorwa chezvikafu zvakapfuma mufolic acid
- Mhedzisiro yekushaikwa kwe folic acid
- Referensi kukosha kwe folic acid muropa
Chikafu chakazara folic acid, senge sipinachi, bhinzi nenyemba zvakakodzera kwazvo vakadzi vane nhumbu, uye zvakare nevaya vanoedza kubata mimba nekuti vhitamini iyi inobatsira kubatsira kuumbwa kwehurongwa hwemitsipa yemwana, kudzivirira zvirwere zvakakomba senge anencephaly, spina bifida uye meningocele.
Folic acid, inova vhitamini B9, yakakosha kune hutano hwemunhu wese, uye kushomeka kwayo kunogona kukonzera kusagadzikana kwakakomba kumukadzi ane nhumbu nemucheche wake. Nekudaro, kudzivirira kusagadzikana uku zvinokurudzirwa kuwedzera kudyiwa kwezvikafu zvine folic acid uye uchiri kuwedzera kanokwana mwedzi mumwe usati wava nepamuviri kuti uone kudikanwa kweiyo vhitamini panguva ino yehupenyu. Dzidza zvakawanda pa: Folic acid mukuzvitakura.
Chinyorwa chezvikafu zvakapfuma mufolic acid
Iyi tafura inotevera inoratidza mienzaniso yezvimwe zvekudya zvakapfuma muvhitamini iyi:
| Zvekudya | Kurema | Huwandu hwe folic acid |
| Mbiriso yeBrewer | 16 g | 626 mcg |
| Idare | 99 g | 179 mcg |
| Okra yakabikwa | 92 g | 134 mcg |
| Bhinzi nhema yakabikwa | 86 g | 128 mcg |
| Sipinachi yakabikwa | 95 g | 103 mcg |
| Yakabikwa soya yegirini | 90 g | 100 mcg |
| Yakabikwa noodles | 140 g | 98 mcg |
| Nzungu | 72 g | 90 mcg |
| Yakagadzirwa broccoli | 1 mukombe | 78 mcg |
| Natural muto weorenji | 1 mukombe | 75 mcg |
| Beetroot | 85 g | 68 mcg |
| Mucheka muchena | 79 g | 48 mcg |
| Zai rakabikwa | 1 chikwata | 20 mcg |
Kune zvimwe zvikafu zvakafumiswa ne folic acid, senge oats, mupunga uye hupfu hwegorosi, hunogona kushandiswa mumarepeti akasiyana siyana. Sekureva kweWHO, yega yega 100 g yechigadzirwa chinofanira kupa hushoma huwandu hwe150 mcg yefolic acid.
Panyaya yekuzvitakura, kurudziro ndeye folic acid inoratidzwa neWorld Health Organisation iri 4000 mcg pazuva.
Mhedzisiro yekushaikwa kwe folic acid
Kushaya folic acid kunoenderana nezvinetso zvakakomba zvehutano zvakadai sehypertensive pregnancy syndrome, placental detachment, kugara uchingobvisa nhumbu, kuzvarwa nguva isati yakwana, huremu hwekuzvarwa, chirwere chemwoyo chisingaperi, chirwere checebrovascular, kuora mwoyo uye kuora mwoyo.
Nekudaro, kuwedzera uye kudya zvine hutano zvinokwanisa kudzora njodzi idzi, zvichiwedzera mikana yekubata nhumbu zvine hutano uye kukura kwakanaka kwemwana, zvichidzivirira makumi manomwe muzana ezviitiko zvekukanganisa kweiyo neural chubhu.
Referensi kukosha kwe folic acid muropa
Folic acid kuyedza hakuwanzo kumbirwa mukuzvitakura, asi mareferenzi kukosha kweiyo folic acid muropa renji kubva pa55 kusvika 1,100 ng / mL, zvinoenderana nerabhoritari.
Kana iwo maitiro ari pazasi pe55 ng / mL, munhu wacho anogona kunge aine megaloblastic kana hemolytic anemia, kushomeka kwezvokudya zvinovaka muviri, hepatitis inodhakwa, hyperthyroidism, kushomeka kwevhitamini C, gomarara, fivhiri, kana mune vakadzi, vanogona kunge vaine pamuviri.
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