I-Folic acid ekudleni

I-Folic acid ne-folate womabili la magama ohlobo lwevithamini B (uvithamini B9).

I-Folate ivithamini B eyenzeka ngokwemvelo ekudleni okufana nemifino eluhlaza, izithelo ze-citrus, nobhontshisi.

I-folic acid yenziwe ngomuntu (yokwenziwa). Itholakala kuma-supplements futhi ingezwe ekudleni okuqinisiwe.

Amagama i-folic acid ne-folate avame ukusetshenziswa ngokungafani.

I-folic acid iyancibilika emanzini. Inani elisele levithamini lishiya umzimba ngomchamo. Lokho kusho ukuthi umzimba wakho awugcini i-folic acid. Udinga ukuthola i-vitamin evamile ngokudla okudlayo noma ngama-supplements.

I-Folate inemisebenzi eminingi emzimbeni:

• Isiza izicubu zikhule futhi amaseli asebenze
• Isebenza ngevithamini B12 novithamini C ukusiza umzimba wehle, usebenzise, ​​futhi wakhe amaprotheni amasha
• Isiza ukwakha amaseli abomvu egazi (kusiza ukuvimbela i-anemia)
• Isiza ukukhiqiza i-DNA, isakhiwo sokwakha umzimba womuntu, esiphethe imininingwane yezofuzo

Ukushoda kwe-folate kungadala:

• Uhudo
• Izinwele ezimpunga
• Izilonda zomlomo
• Isilonda se-Peptic
• Ukukhula okubi
• Ulimi oluvuvukile (glossitis)

Kungase futhi kuholele ezinhlotsheni ezithile ze-anemias.

Ngoba kunzima ukuthola i-folate eyanele ngokudla, abesifazane abacabanga ngokukhulelwa badinga ukuthatha izithako ze-folic acid. Ukuthatha inani elifanele le-folic acid ngaphambi nangesikhathi sokukhulelwa kusiza ukuvimbela ukukhubazeka kwe-neural tube, kufaka phakathi i-spina bifida. Ukuthatha imithamo ephezulu ye-folic acid ngaphambi kokukhulelwa nangesikhathi se-trimester yokuqala kunganciphisa amathuba akho okuphuphuma kwesisu.

Izengezo ze-folic acid zingasetshenziswa ukwelapha ukuntuleka kwe-folate, futhi zingasiza ngezinhlobo ezithile zezinkinga zokuya esikhathini nezilonda zomlenze.

I-Folate ivela ngokwemvelo kulokhu kudla okulandelayo:

• Imifino eluhlaza eluhlaza
• Ubhontshisi omisiwe nophizi (imidumba)
• Izithelo nojusi

Ukuqiniswa kusho ukuthi amavithamini afakiwe ekudleni. Ukudla okuningi manje kuqiniswe nge-folic acid. Ezinye zazo yilezi:

• Izinkwa ezicebile
• Izinhlamvu
• Izimbali
• Amabele
• Ama-pasta
• Ilayisi
• Eminye imikhiqizo yokusanhlamvu

Kunemikhiqizo eminingi eqondene nokukhulelwa emakethe eqiniswe nge-folic acid. Ezinye zazo zikumazinga ahlangabezana noma adlula i-RDA ngefolate. Abesifazane kufanele baqaphele ukufaka inani eliphakeme lale mikhiqizo ekudleni kwabo kanye ne-multivitamin yabo yokubeletha. Ukuthatha okuningi akudingeki futhi akuhlinzeki nganoma iyiphi inzuzo eyengeziwe.

Izinga lokudla okuphezulu elibekezelelekayo le-folic acid lingama-micrograms ayi-1000 (mcg) ngosuku. Lo mkhawulo usekelwe ku-folic acid evela kwizithasiselo nokudla okuqinisiwe. Akubhekiseli kwifolthi etholakala ngokwemvelo ekudleni.

I-folic acid ayilimazi uma isetshenziswa emazingeni anconyiwe. I-folic acid ichitheka emanzini. Lokhu kusho ukuthi isuswa njalo emzimbeni ngomchamo, ngakho-ke inani eleqile alakhi emzimbeni.

Akufanele uthole ngaphezu kwe-1000 mcg ngosuku lwe-folic acid. Ukusebenzisa amazinga aphakeme we-folic acid kungafihla ukuntuleka kwe-vitamin B12.

Indlela engcono yokuthola imfuneko yansuku zonke yamavithamini abalulekile ukudla ukudla okuhlukahlukene. Abantu abaningi e-United States bathola i-folic acid eyanele ekudleni kwabo ngoba kuningi ekutholakaleni kokudla.

I-folic acid ingasiza ekwehliseni ubungozi bokukhubazeka okuthile kokuzalwa, njenge-spina bifida ne-anencephaly.

• Abesifazane abaneminyaka yobudala bokubeletha kufanele bathathe okungenani ama-micrograms angu-400 (mcg) we-folic acid supplement nsuku zonke ngaphezu kwalokho okutholakala ekudleni okuqinile.
• Abesifazane abakhulelwe kufanele bathathe ama-micrograms angama-600 ngosuku, noma ama-micrograms ayi-1000 ngosuku uma belindele amawele.
  

I-Recommended Dietary Allowance (RDA) yamavithamini ikhombisa ukuthi uvithamini ngamunye abantu abaningi kufanele bathole malini ngosuku.

• I-RDA yamavithamini ingasetshenziswa njengezinjongo zomuntu ngamunye.
• Ukuthi uvithamini ngamunye udinga kangakanani kuya ngeminyaka yakho nobulili bakho. Ezinye izinto, njengokukhulelwa kanye nokugula, nakho kubalulekile.

Ibhodi Lezokudla Nezokudla le-Institute of Medicine Incommake Intakes for Individuals - Daily Reference Intakes (DRIs) for folate:

Izinsana

• Izinyanga ezi-0 kuya kwezi-6: 65 mcg / usuku *
• Izinyanga eziyi-7 kuya kwezingu-12: 80 mcg / usuku *

Ezinganeni ezisukela ekuzalweni kuye ezinyangeni eziyi-12, iBhodi Yezokudla Nezokudla isungule i-Acceptable Intake (AI) yefolate elingana nokudla okulinganiselwe kwezinsana ezinempilo, ezincelisayo e-United States.

Izingane

• Iminyaka eyi-1 kuye kwengu-3: 150 mcg / ngosuku
• Iminyaka emi-4 kuya kwengu-8: 200 mcg / ngosuku
• Iminyaka eyi-9 kuya kwengu-13: 300 mcg / ngosuku

Intsha kanye nabantu abadala

• Abesilisa, abaneminyaka engu-14 nangaphezulu: 400 mcg / ngosuku
• Abesifazane, abaneminyaka engu-14 nangaphezulu: 400 mcg / ngosuku
• Abesifazane abakhulelwe babo bonke ubudala: 600 mcg / ngosuku
• Abesifazane abancancisayo babo bonke ubudala: 500 mcg / ngosuku

I-folic acid; I-Polyglutamyl folacin; I-Pteroylmonoglutamate; Umlingisi

• Izinzuzo zikaVitamin B9
• Umthombo we-Vitamin B9

Ikomidi Elimiwe le-Institute of Medicine (US) le-Scientific Evaluation of Dietary Reference Intakes kanye nePhaneli lalo le-Folate, Amanye ama-Vitamin B, ne-Choline. Ukufakwa kwezithenjwa zokudla kwe-thiamin, i-riboflavin, i-niacin, i-vitamin B6, i-folate, i-vitamin B12, i-pantothenic acid, i-biotin ne-choline. Abezindaba Kazwelonke. Washington, DC, 1998. PMID: 23193625 www.ncbi.nlm.nih.gov/pubmed/23193625.

UMason JB. Amavithamini, umkhondo wamaminerali, namanye ama-micronutrients. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-25. IPhiladelphia, PA: Elsevier Saunders; 2016: isahluko 218.

UMesiano S, uJones EE. Umanyolo, ukukhulelwa, kanye ne-lactation. Ku: Boron WF, Boulpaep EL, ama-eds. I-Physiology Yezokwelapha. 3rd ed. IPhiladelphia, PA: Elsevier; 2017: isahluko 56.

USalwen MJ. Amavithamini nezinto ezilandelwayo. Ku: McPherson RA, Pincus MR, abahleli. UHenry’s Clinical Diagnosis and Management by Laboratory Methods. Umhla ka-23. ISt Louis, MO: Elsevier; 2017: isahluko 26.