4 Zvimwe Zvinogona Kuguma Mhedzisiro Ye Zvakanyanya Folic Acid

Zvemukati

• Iyo yakawandisa folic acid inokura sei
• 1. Inogona kuvhara vhitamini B12 kushomeka
• 2. Dai kukurumidzisa zvine chekuita nezera kuderera kwepfungwa
• 3. Inogona kunonoka kukura kwehuropi muvana
• 4. Inogona kuwedzera mukana wekenza kumukazve
• Yakakurudzirwa kushandiswa, kuyerwa, uye nekugona kusangana
• Chinokosha

Folic acid ndiyo inogadzira vhitamini B9, vhitamini B inotamba yakakosha musero uye kuumbwa kweDNA. Inowanikwa chete muvhitamini uye zvimwe zvekudya zvakasimbiswa.

Zvakare, vhitamini B9 inonzi folate kana zvikaitika zvakasikwa muzvikafu. Bhinzi, maranjisi, asiparagasi, nhungirwa yeBrussels, makotapeya, uye miriwo ine mashizha zvese zvine folate.

Reference Daily Intake (RDI) yevhitamini iyi ndeye 400 mcg kune vanhu vakuru, asi vakadzi vane pamuviri nekuyamwisa vanofanirwa kuwana 600 uye 500 mcg, zvichiteerana (1).

Kuderera kweropa kwehutano kwakabatanidzwa kune hutano, senge njodzi yakakwira yekuremara kwekuzvarwa, chirwere chemwoyo, sitiroko, uye kunyange mamwe kanzira (,,,,).

Nekudaro, yakawandisa folic acid kubva kune zvinowedzera zvinogona kukuvadza hutano hwako.

Heano mana anogona mhedzisiro mhedzisiro yakawandisa folic acid.

Iyo yakawandisa folic acid inokura sei

Muviri wako unoputsika uye unotora folate uye folic acid munzira dzakasiyana.

Semuenzaniso, ingangoita yese folate iwe yaunodya kubva kuzvikafu inodonhedzwa uye yoshandurwa kuita fomu yayo inoshanda mudumbu rako usati wapinzwa muropa rako ().

Mukupesana, chikamu chidiki kwazvo cheiyo folic acid yaunowana kubva kuzvikafu zvakavakirirwa kana zvinowedzerwa zvinoshandurwa kuita chimiro chayo chinoshanda mumatumbu ako ().

Zvimwe zvese zvinoda rubatsiro rwechiropa chako uye mamwe matishu kuti uchinje kuburikidza neinononoka uye isingashandi maitiro ().

Saka nekudaro, folic acid inowedzera kana chikafu chakakomberedzwa chinogona kukonzera unmetabolized folic acid (UMFA) kuunganidzwa muropa rako - chimwe chinhu chisingaitike kana iwe uchidya zvakakwirira folate chikafu (,).

Izvi zvine chekuita nekuti huwandu hwakakwira hweUMFA hunoratidzika kunge hwakabatana nehutano hwakasiyana (1,,,,,,,,).

Mumuviri wako unoputsika uye unotora folate nyore kupfuura folic acid. Kuwedzeredza folic acid inodyiwa kunogona kukonzera UMFA kuvaka mumuviri wako, izvo zvinogona kutungamira kune zvinokanganisa hutano mhedzisiro.

1. Inogona kuvhara vhitamini B12 kushomeka

Yakakwira folic acid inodya inogona kuvhara kushomeka kwevhitamini B12.

Muviri wako unoshandisa vhitamini B12 kugadzira maseru matsvuku eropa uye chengetedza moyo wako, huropi, uye huta kushanda zvakanaka (18).

Kana ikasiiwa isingarapwe, kushomeka kwechikafu ichi kunogona kudzora kugona kwehuropi hwako kushanda zvakajairika uye kunotungamira kukuvadzwa kweropa nekusingaperi. Uku kukuvara kunowanzo gadziriswa, izvo zvinoita kuti kunonoka kuongororwa kwevhitamini B12 kushomeka kunonyanya kunetsa (18).

Muviri wako unoshandisa folate uye vhitamini B12 zvakafanana, zvichireva kuti kushomeka mune chero kunogona kukonzera zviratidzo zvakafanana.

Humwe humbowo hunoratidza kuti folic acid inowedzera inogona kuvhara vhitamini-B12-inokonzera megaloblastic anemia, iyo inogona kukonzera kushomeka kwevhitamini B12 kuenda kusingaonekwe (,).

Naizvozvo, vanhu vanoona zviratidzo sekushaya simba, kuneta, kunetseka kuisa pfungwa, uye kupfupika kwemweya vanogona kubatsirwa nekutora yavo B12 mazinga kutariswa.

Kukwirira kwakanyanya kwe folic acid kunogona kuvhara kushomeka kwevhitamini B12. Nekudaro, izvi zvinogona kuwedzera njodzi yako yehuropi uye yekukuvara kwenzvimbo.

2. Dai kukurumidzisa zvine chekuita nezera kuderera kwepfungwa

Kuwedzeredza folic acid inodya inogona kukurumidza kuderera zvine chekuita nezera, kunyanya kune vanhu vane yakaderera vhitamini B12 mazinga.

Imwe ongororo mune vanhu vane hutano vanopfuura makore makumi matanhatu yakabatana yakakwira folate mazinga pakuderera kwepfungwa kune avo vane yakaderera vhitamini B12 mazinga - asi kwete kune avo vane zvakajairwa B12 mazinga ().

Ivo vatori vechikamu vane yakakwira ropa folate nhanho vanozviwana kuburikidza nekudyiwa kwakanyanya kweiyo folic acid nenzira yechikafu chakasimbiswa uye zvinowedzera, kwete kuburikidza nekudya zvakasarudzika folate-zvakapfuma chikafu.

Chimwe chidzidzo chinoratidza kuti vanhu vane yakakwira folate asi yakaderera vhitamini B12 mazinga anogona kunge anokwana kuita zvakapetwa ka3,5 nguva yekuona kurasikirwa kwekushanda kwehuropi kupfuura avo vane zvakajairwa ropa parameter ().

Vanyori vekudzidza vakayambira kuti kuwedzera ne folic acid kunogona kukuvadza hutano hwepfungwa kune vakura vane huwandu hwakaderera hwevitamini B12.

Uyezve, kumwe kutsvagisa kunoshandisa zvakanyanya kushandisa folic acid zvinowedzera kuderera kwepfungwa ().

Ramba uchifunga kuti zvimwe zvidzidzo zvinodiwa pasati paitwa mhedziso dzakasimba.

Kudya kwakanyanya kwe folic acid kunogona kukurumidza kudzikira kwepfungwa kwakabatana nezera, kunyanya kune vanhu vane yakaderera vhitamini B12 mazinga. Kunyange zvakadaro, kumwe kutsvagurudza kunokosha.

3. Inogona kunonoka kukura kwehuropi muvana

Folate yakakwana yekudya panguva yekuzvitakura inodiwa mukukura kwehuropi hwemwana wako uye inoderedza njodzi yezvakaipa (,, 23, 24).

Nekuti vakadzi vazhinji vanokundikana kuwana iyo RDI kubva kuchikafu chega, vakadzi vezera rekubereka vanowanzokurudzirwa kutora folic acid zvinowedzera (1).

Nekudaro, kuwedzera neyakawandisa folic acid kunogona kuwedzera insulin kusagadzikana uye kunonoka kukura kwehuropi muvana.

Mune kumwe kuongorora, vana vane makore mana- ne mashanu vane vanaamai vanowedzeresa pamusoro pe1,000 mcg ye folic acid pazuva pavakave nepamuviri - kupfuura Tolerable Upper Intake Level (UL) - vakarova pasi pazviedzo zvekuvandudza huropi kupfuura vana vevakadzi yakatora 400-999 mcg pazuva ().

Chimwe chidzidzo chakabatanidza huwandu hweropa hwepamusoro panguva yekuzvitakura kune njodzi huru yekudzivirira insulin muvana vane makore 9-13 ().

Kunyangwe kumwe kutsvagurudza kuchidikanwa, zvingave zvakanaka kudzivirira kutora zvinopfuura zvakarumbidzwa zuva nezuva dhayeti ye600 mcg ye folic acid yekuwedzera panguva yekuzvitakura kunze kwekunge wakarairwa neimwe nzira nachiremba.

Folic acid inowedzera inzira inoshanda yekusimudzira mafaturu panguva yekuzvitakura, asi kuwanda kwedosi kunogona kuwedzera insulin kudzvinyirira uye kunonoka kukura kwehuropi muvana.

4. Inogona kuwedzera mukana wekenza kumukazve

Folic acid inobata mukenza inoita kunge yakapetwa kaviri.

Tsvagiridzo inoratidza kuti kuisa masero ane hutano kumatanho akakwana e folic acid kunogona kuvadzivirira kubva pakuva cancer. Nekudaro, kufumura maseru ane gomarara kune vhitamini kunogona kuvabatsira kukura kana kupararira (,,).

Izvo zvakati, tsvagiridzo yakasanganiswa. Nepo zvidzidzo zvishoma zvichicherekedza kuwedzera kudiki kwengozi yekenza muvanhu vanotora folic acid zvinowedzera, zvidzidzo zvakawanda hazvitaure chinongedzo (,,,,).

Iyo njodzi inogona kuvimba nerudzi rwekenza, pamwe neako nhoroondo yako wega.

Semuenzaniso, kutsvagisa kunoratidza kuti vanhu vakamboonekwa vaine chirwere cheprostate kana colorectal cancer vakawedzera neanopfuura chiuru mcg ye folic acid pazuva vane 1,7-6.4% yakanyanya njodzi yekenza inodzokororwa (,).

Zvakadaro, kumwe kutsvagurudza kunodiwa.

Ramba uchifunga kuti kudya zvakawanda zvakawandisa-zvakapetwa chikafu hazviite sekuwedzera kenza njodzi - uye zvinogona kutobatsira kudzikamisa (,).

Kuwedzeredza folic acid yekuwedzera kudya kunogona kuwedzera cancer maseru 'kugona kukura nekupararira, kunyangwe kutsvagurudza kuri kudikanwa. Izvi zvinogona kunyanya kukuvadza kune vanhu vane nhoroondo yekenza.

Yakakurudzirwa kushandiswa, kuyerwa, uye nekugona kusangana

Folic acid inosanganisirwa mune akawanda mavhitamini, ekuwedzera kwepamuviri, uye B yakaoma mavitamini, asi zvakare inotengeswa seyakawedzera munhu. Mune dzimwe nyika, zvimwe zvekudya zvakasimbiswawo muvhitamini iyi.

Folic acid inowedzera inowanzo shandiswa kudzivirira kana kubata yakaderera ropa folate mazinga. Zvakare, vakadzi vane nhumbu kana avo vanoronga kuve nepamuviri vanowanzovatora kuti vadzikise njodzi yekuremara kwekuzvara (1).

Iyo RDI yefolate ndeye 400 mcg pazuva kune vakawanda vakuru, 600 mcg pazuva panguva yekuzvitakura, uye 500 mcg pazuva uchiyamwa. Supplement dosages inowanzo kubva pa400-800 mcg (1).

Folic acid zvinowedzera zvinogona kutengwa pasina mushonga uye zvinowanzoonekwa zvakachengeteka kana zvichitorwa mune zvakajairwa doses ().

Izvo zvakati, vanogona kusangana nemimwe mishonga yekunyorera, kusanganisira iyo inoshandiswa kurapa pfari, rheumatoid arthritis, uye hutachiona hwehutachiona. Nekudaro, chero munhu anotora mishonga anofanira kubvunza nyanzvi yezvehutano asati atora folic acid (1).

Folic acid yekuwedzera inoshandiswa kudzikisa njodzi yekuzvarwa nekuremara, pamwe nekudzivirira kana kurapa kushomeka kwemanyepo. Izvo zvinowanzoonekwa sekuchengeteka asi zvinogona kudyidzana nemimwe mishonga yekunyorera.

Chinokosha

Folic acid inowedzera inowanzo chengeteka uye inopa nzira iri nyore yekuchengeta yakakwana folate nhanho.

Izvo zvakati, yakawandisa folic acid yekuwedzera kunwa kunogona kukonzera akati wandei mhedzisiro, kusanganisira kunonoka kukura kwehuropi muvana uye nekukurumidza kudzikira kwepfungwa kune vakuru vakuru.

Nepo kumwe kutsvagurudza kuchidikanwa, iwe unogona kushanda pamwe neako mupi wezvehutano kuti uone ako mafodhi mazinga uye uone kana chinowedzerwa chakakosha.