15 Zvikafu zvine hutano izvo Zvakakwira muFolate (Folic Acid)

Zvemukati

• 1. Mbesa
• 2. Asparagus
• 3. Mazai
• 4. Mashizha mashizha
• 5. Beet
• 6. Zvibereko zveCitrus
• 7. Brussels inomera
• 8. Broccoli
• 9. Nutsu nembeu
• 10. Chiropa chemombe
• 11. Gorosi utachiona
• 12. Papaya
• 13. Mabhanana
• 14. Avocado
• 15. Zviyo zvakasimbiswa
• Chinokosha

Folate, inozivikanwawo sevhitamini B9, iri vhitamini inogadziriswa nemvura ine mabasa mazhinji akakosha mumuviri wako.

Kunyanya, inotsigira yakagwinya maseru kupatsanurwa uye inosimudzira yakakodzera fetus kukura uye kukura kudzikisa njodzi yekuzvarwa kuremara ().

Vitamini B9 inowanikwa zvakasikwa muzvikafu zvakawanda, pamwe nemhando yefolic acid muzvikafu zvakavakirirwa.

Zvinokurudzirwa kuti vanhu vakuru vane hutano vawane kanokwana mazana mana emamiriyoni ehupombwe pazuva kuti vadzivirire kushomeka (2).

Heano gumi neshanu ezvikafu zvine hutano zvakakwirira mu folate kana folic acid.

1. Mbesa

Mbesa ndiyo muchero kana mhodzi yemuti upi mu Fabaceae mhuri, kusanganisira:

• bhinzi
• pizi
• nyemba

Kunyangwe hazvo iyo chaiyo folate mumarume inogona kusiyana, iwo akanakisa sosi yenyaya.

Semuenzaniso, imwe kapu (177 gramu) yebhinzi yakabikwa yeitsvo ine 131 mcg yefolate, kana ingangoita 33% yeDaily Value (DV) ().

Zvichakadaro, imwe kapu (198 gramu) yenyuchi dzakabikwa ine 358 mcg yefolate, inova 90% yeDV ().

Mbeu dzegorosi zvakare sosi huru yeprotein, fiber, uye antioxidants, pamwe neakakosha micronutrients yakaita potasium, magnesium, uye iron ().

Mbesa dzakapfuma mu folate uye zvimwe zvakawanda zvinovaka muviri. Imwe kapu (198 gramu) yenyuchi dzakabikwa ine 90% yeDV, nepo imwe kapu (177 gramu) yebhinzi yakabikwa yeitsvo ine 33% yeDV.

2. Asparagus

Asparagus ine huwandu hwakawanda hwevitamin nemaminerari, kusanganisira folate.

Muchokwadi, iyo hafu-mukombe (90-gramu) inoshumirwa yeasparagus yakabikwa ine inenge 134 mcg yefolate, kana 34% yeiyo DV ().

Asparagus zvakare yakafuma mune antioxidants uye yakaratidzirwa kuve ine anti-kupisa uye antibacterial dzimba ().

Uyezve, iyo sosi yakanaka kwazvo yemoyo-yakagwinya faibha, ichigogodza kusvika ku6% yezvinhu zvako zvemazuva ese fiber zvinoda mukushandira kumwe chete ().

Asparagus yakakwira mu fiber uye iine huwandu hwakawanda hwehukama, iine 34% yeDV pahafu-kapu yekushandira.

3. Mazai

Kuwedzera mazai pakudya kwako inzira yakanaka yekusimudzira kudya kwako kwezvakakosha zvinovaka muviri, kusanganisira folate.

Imwe chete hombe zai rinotakura 22 mcg yefolate, kana ingangoita 6% yeiyo DV ().

Kusanganisira kunyangwe iwo mashoma servings emazai mukudya kwako vhiki imwe neimwe inzira iri nyore yekusimudzira yako folate yekudyiwa uye kubatsira kuzadzisa zvaunoda.

Mazai anotakurwa zvakare neprotein, selenium, riboflavin, uye vhitamini B12 ().

Uyezve, ivo vakakwira mu lutein uye zeaxanthin, maviri antioxidants ayo anogona kubatsira kudzikisa njodzi yekusagadzikana kwemaziso sekushomeka kwemacular (,).

Mazai inzira yakanaka ye folate, iine 6% yeiyo DV mune rimwe chete zai guru.

4. Mashizha mashizha

Mashizha miriwo miriwo senge sipinachi, kare, uye arugula ari mashoma macalorie asi achiputika nemavhitamini mazhinji nemaminerari, kusanganisira folate.

Imwe kapu (30 gramu) yespinashi mbishi inopa 58.2 mcg, kana 15% yeiyo DV ().

Mashizha mashizha anewo akakwirira mu fiber uye mavitamini K uye A. Ivo vakave vachibatanidzwa neakawanda ehutano mabhenefiti.

Zvidzidzo zvinoratidza kuti kudya mimwe miriwo yemuchinjikwa, senge mashizha ane mashizha, inogona kuverengerwa nekudzora kuzvimba, njodzi yakaderera yekenza, uye kuwedzera kuonda (,,).

Mashizha miriwo miriwo ane michero yakawanda, kusanganisira folate. Imwe kapu (30 gramu) yesipinachi mbishi ine 15% yeDV.

5. Beet

Kunze kwekupa kuputika kwemavara kune makuru madhishi uye madhiri zvakafanana, beet vakapfuma mune zvakawanda zvakakosha zvinovaka muviri.

Izvo zvine zvakawanda zve manganese, potasium, uye vhitamini C izvo zvaunoda zuva rese.

Izvowo sosi huru yehunyanzvi, ine kapu imwechete (136 gramu) yemabheji asina kubikwa ane 148 mcg yefolate, kana ingangoita 37% yeDV ().

Kunze kwezvinhu zvavo zvine micronutrient, bheethi dzakakwirira muma nitrate, rudzi rwechinomera chemiti icho chakabatanidzwa neakawanda mabhenefiti ehutano.

Imwe yedzidzo diki yakaratidza kuti kunwa beetroot muto kwakadzora systolic BP ne4-5 mmHg mune vanhu vakuru vane hutano ().

Beet dzakakwirira mu nitrate uye folate. Imwe kapu (136 gramu) yenyuchi nyowani ine 37% yeiyo DV yefolate.

6. Zvibereko zveCitrus

Kunze kwekunaka uye kuzere nekuravira, michero yemucitrus senge maorenji, grapefruit, mandimu uye marimu akapfuma mune folate.

Imwe chete hofuru orenji ine 55 mcg yefolate, kana ingangoita 14% yeiyo DV ().

Michero yeCitrus yakazarawo vhitamini C, yakakosha micronutrient iyo inogona kubatsira kukurudzira hutachiona uye kubatsira kudzivirira zvirwere ().

Muchokwadi, zvidzidzo zvekucherechedza zvakaona kuti kudyiwa kwakanyanya kwemichero yemicrus kunogona kuve nenjodzi yakaderera yezamu, mudumbu, uye gomarara repancreatic (,,).

Michero yeCitrus yakakwira muvhitamini C uye folate. Imwe huru orenji ine zvikamu gumi nezvina kubva muzana zveDV.

7. Brussels inomera

Muriwo unovaka muviri ndewemhuri yemuchinjikwa uye inowirirana zvakanyanya nemamwe magidhi senge kare, broccoli, kabichi, uye kohlrabi.

Brussels inomera iine mavhitamini mazhinji nemaminerari uye kunyanya yakakwira mufaturo.

Iyo hafu-mukombe (78-gramu) inoshumirwa yemabikwa akabikwa eBrussels inogona kupa 47 mcg yefolate, kana 12% yeiyo DV ().

Izvowo sosi huru yekaempferol, antioxidant inosanganisirwa nezvakawanda zvehutano zvinobatsira.

Zvidzidzo zvezvipfuyo zvinoratidza kuti kaempferol inogona kubatsira kudzikisira kuzvimba uye kudzivirira kukuvara kweiyo oxidative (,).

Brussels inomera ine yakawanda yakanaka antioxidants uye micronutrients. Imwe-hafu kapu (78 gramu) yezvibikwa zvakabikwa zveBrussels zvinopa nezve 12% yeiyo DV yefolate.

8. Broccoli

Inonyatso kuzivikanwa nekuwanda kwayo kwehutano-inosimudzira zvivakwa, kuwedzera broccoli kuchikafu chako kunogona kupa rakawanda mavitamini akakosha uye mamineral.

Kana zvasvika pakunyora, imwe kapu (91 gramu) ye broccoli mbishi ine yakatenderera 57 mcg yefolate, kana ingangoita 14% yeiyo DV ().

Yakabikwa broccoli ine yakatowanda folate, nehafu yega-kapu (78-gramu) inoshumira ichipa 84 mcg, kana 21% yeiyo DV ().

Broccoli zvakare yakakwira mumanganese uye mavitamini C, K, uye A.

Iyo zvakare ine akasiyana akasiyana siyana anobatsira emiti makomputa, kusanganisira sulforaphane, iyo yakave yakadzidzwa zvakanyanya kune ayo ane simba anti-kenza zvivakwa ().

Broccoli, kunyanya kana yakabikwa, yakafuma mune folate. Imwe kapu (91 gramu) yebhurokholi mbishi inopa 14% yeDV, nepo imwe-hafu kapu (78 gramu) ye broccoli yakabikwa inogona kupa 21% yezvaunoda zuva nezuva.

9. Nutsu nembeu

Pane zvikonzero zvakawanda zvekufunga kukwidza kudya kwako nzungu nembeu.

Kuwedzera pakuva neyakagomara muyero weprotein, ivo vakapfuma mune fiber uye mazhinji emavitamini uye mamineral ayo anodiwa nemuviri wako.

Kubatanidza nzungu dzakawanda uye mbeu muchikafu chako zvinogona zvakare kukubatsira iwe kuzadzisa zvido zvako zvezuva nezuva.

Huwandu hwenyaya mumhando dzakasiyana nzungu nembeu zvinogona kusiyana zvishoma.

Imwe ounce (28 gramu) yemadnuts ine 28 mcg yefolate, kana yakatenderedza 7% yeiyo DV, nepo kushambadzira kumwe chete kwembeu yeflakisi kune 24 mcg yefolate, kana 6% yeiyo DV (,).

Nutsu nembeu zvinopa huwandu hwakawanda hwemhando mune yega yega yekushandira. Rimwe ounce (28 gramu) emaarumondi uye mbeu yeflakisi zvinopa 7% uye 6% yeiyo DV, zvichiteerana.

10. Chiropa chemombe

Mombe chiropa ndechimwe chezvinhu zvakanyanyogadziriswa zvinyorwa zvefolate zviripo.

Iyo 3-ounce (85-gramu) inoshumirwa yemombe yakabikwa chiropa mapakeji 212 mcg yefolate, kana ingangoita 54% yeiyo DV ().

Pamusoro pe folate, kushumirwa kamwe chete kwechiropa chemombe kunogona kusangana nekupfuudza zvaunoda zvezuva nezuva zvevhitamini A, vhitamini B12, uye mhangura ().

Iyo zvakare yakatakurwa nemapuroteni, ichipa inokwenenzvera 24 gramu pa3-ounce (85-gramu) inoshumira.

Mapuroteni anodiwa pakugadzirisa zvinyama uye kugadzirwa kwemakemikari akakosha uye mahormone.

Mombe chiropa chakakwira muprotein uye folate, ine ingangoita 54% yeDV ye folate mune imwechete 3-ounce (85-gramu) inoshumira.

11. Gorosi utachiona

Gorosi utachiona ndiyo "embryo" yegorosi tsanga.

Kunyangwe ichiwanzobviswa panguva yekugaya, inopa huwandu hwakawanda hwevitamin, zvicherwa, uye antioxidants.

Ingori imwechete (28 gramu) yegorosi yegorosi inopa 78.7 mcg yefolate, iyo yakaenzana ne20% yezvaunoda zuva nezuva folate ().

Iyo zvakare ine yakanaka chunk ye fiber, ichipa inosvika ku16% yeiyo fiber yaunoda pazuva mune imwechete ounce (28 gramu) ().

Fibha inofamba zvishoma nezvishoma kuburikidza neyako yekugaya, ichiwedzera huwandu kuzvituru zvako kuti ubatsire kusimudzira kugara uchidzivirira, kupatira, uye chengeta mashuga eropa akatsiga (,).

Gorosi utachiona hwakawanda mune fiber, antioxidants, uye micronutrients. Rimwe ounce (28 gramu) yegorosi yegorosi ine inenge 20% yeDV yefolate.

12. Papaya

Papaya muchero-wakakora unotonhorera michero inowanikwa kumaodzanyemba kweMexico neCentral America.

Kunze kwekunaka uye kuzere nekuravira, papaya rakazara-folate.

Imwe kapu (140 gramu) yepapaya mbishi ine 53 mcg yefolate, inoenzana neinosvika 13% yeDV ().

Pamusoro pezvo, papaya yakakwira muvhitamini C, potasium, uye antioxidants senge carotenoids ().

Vakadzi vane nhumbu vanofanirwa kufunga nezvekudzivisa kudya papaya isina kuibva.

Vanoongorora vanofungidzira kuti kudya zvakawandisa papapaya isina kuibva kunogona kukonzeresa kukwenya kwemadzimai akazvitakura, asi humbowo hauna simba ().

Papaya yakafuma mune antioxidants uye folate. Imwe kapu (140 gramu) yepapaya mbishi inopa ingangoita 13% yeiyo DV yefolate.

13. Mabhanana

Akapfuma mune akasiyana mavitamini uye mamineral, mabhanana isimba rehutano.

Ivo vakanyanya kukwirira mu folate uye vanogona nyore kukubatsira iwe kuzadzisa zvaunoda zvezuva nezuva kana uchinge wakasangana nezvimwe zvishoma folate-zvakapfuma zvekudya.

Bhanana repakati rinogona kupa 23.6 mcg yefolate, kana 6% yeiyo DV ().

Mabhanana akakwirira mune zvimwe zvinovaka muviri zvakare, kusanganisira potasium, vhitamini B6, uye manganese ().

Mabhanana ane huwandu hwakanaka hwenyaya. Rimwe bhanana riri pakati rine zvikamu zvitanhatu kubva muzana zveDV.

14. Avocado

Avocados anonyanya kufarirwa nekuda kwekunaka kwavo kugadzirwa uye butter butter.

Pamusoro pekuravira kwavo kwakasarudzika, maavocado ndiyo sosi yakanakisa yezvakawanda zvakakosha zvinovaka muviri, kusanganisira folate.

Imwe hafu yeavacado mbishi ine 82 mcg yefolate, kana ingangoita 21% yemari yaunoda kwezuva rese ().

Uyezve, avocados akapfuma mu potassium uye mavitamini K, C, uye B6 ().

Izvo zvakare zvakakwirira mumoyo-zvine hutano monounsaturated mafuta, ayo anogona kudzivirira kubva kuchirwere chemoyo ().

Avocado akakwirira mumoyo-ane hutano mafuta uye folate, nehafu yeavocado mbishi ichipa 21% yeDV ye folate.

15. Zviyo zvakasimbiswa

Mhando zhinji dzezviyo, senge chingwa nepasta, zvakasimbiswa kusimudzira yavo folic acid zvemukati.

Mari yacho inogona kusiyana pakati pezvigadzirwa zvakasiyana, asi mukombe mumwe (140 gramu) wepaghetti yakabikwa inopa anosvika 102 mcg ye folic acid, kana 25% yeiyo DV ().

Sezvineiwo, kumwe kuongorora kwakaratidza kuti iyo folic acid muzvikafu zvakavakirirwa inogona kubatwa zviri nyore kupfuura folate inowanikwa zvakasikwa muzvikafu.

Semuenzaniso, kumwe kuongorora kwakapedzisa kuti fatinyu mune zvekudya senge michero nemiriwo inongova ma78% seyakawanikwa seiyo folic acid muzvikafu zvakavakirirwa ().

Ukuwo, kumwe kutsvagurudza kunoratidza kuti iyo enzyme chaiyo iyo muviri unoshandisa kupaza folic acid muzvikafu zvakavakirwa haina kunyatsoita, izvo zvinogona kukonzeresa kuwanda kweiyo isina kugadziriswa folic acid ().

Chikafu chakaringana chakapfuma muzvinhu zvakasikwa zve folate uye chinosanganisira huwandu hwakaenzana hwezvikafu zvakasimbiswa zvinogona kuve nechokwadi kuti uri kusangana nezvido zvako, zvese uchideredza zvingangoita zvehutano.

Zviyo zvakasimbiswa zvine huwandu hwakawedzera hwe folic acid. Imwe kapu (140 gramu) yespaghetti yakabikwa ine 26% yeDV.

Chinokosha

Folate yakakosha micronutrient inowanikwa mune yakawanda mukati mekudya kwako.

Kudya zvakasiyana siyana zvine hutano chikafu, senge michero, miriwo, nzungu, uye mbeu, pamwe nezvikafu zvakavakirirwa, inzira iri nyore yekuwedzera yako folate yekudya.

Izvi zvekudya hazvina kungopfuma mu folate asiwo zvakakwirira mune zvimwe zvakakosha zvinovaka muviri izvo zvinogona kugadzirisa zvimwe zvehutano hwako.