Yini i-folic acid nokuthi yenzelwe ini

-Delile

• Yini i-folic acid
• Ukudla okunothe nge-folic acid
• Inani elinconyiwe le-folic acid
• Imiphumela emibi nokuphikisana nokwengezwa

I-Folic acid, eyaziwa nangokuthi i-vitamin B9 noma i-folate, i-vithamini encibilikiswa ngamanzi eyingxenye yenkimbinkimbi ye-B futhi ebamba iqhaza emisebenzini ehlukahlukene yomzimba, ikakhulukazi ekwakheni i-DNA nokuqukethwe kwezakhi zofuzo kwamaseli.

Ngaphezu kwalokho, i-folic acid ibalulekile ekugcineni impilo yobuchopho, yemithambo yegazi neyomzimba. Le vithamini itholakala ekudleni okuhlukahlukene njengesipinashi, ubhontshisi, imvubelo ye-brewer kanye ne-asparagus, kepha ingatholakala futhi kwifomu lokungezelela elingatholakala emakhemisi noma ezitolo zokudla zezempilo.

Yini i-folic acid

I-Folic acid ingasetshenziselwa izinhloso ezahlukahlukene emzimbeni, njenge:

• Gcina impilo yobuchopho, ukuvimbela izinkinga ezinjengokudangala, ukuwohloka komqondo kanye ne-Alzheimer's, ngoba i-folic acid ibamba iqhaza ekwakhiweni kwe-dopamine ne-norepinephrine;
• Thuthukisa ukwakheka kwesistimu yezinzwa zombungu ngesikhathi sokukhulelwa, ukuvimbela ukukhubazeka kwe-neural tube, njenge-spina bifida ne-anencephaly;
• Vimbela i-anemia, njengoba kuvusa ukwakheka kwamangqamuzana egazi, kufaka phakathi amangqamuzana abomvu egazi, ama-platelets namaseli amhlophe egazi;
• Vikela izinhlobo ezithile zomdlavuza, njengekholoni, amaphaphu, isifuba namanyikwe, ngoba i-folic acid ibamba iqhaza ekubonisweni kwezakhi zofuzo nasekwakhiweni kwe-DNA ne-RNA, ngakho-ke, ukusetshenziswa kwayo kungavimbela ukuguqulwa kofuzo olubi emangqamuzaneni;
• Vimbela isifo senhliziyongoba igcina impilo yemithambo yegazi futhi inciphisa i-homocysteine, engathinta ukukhula kwalezi zifo.

Ngaphezu kwalokho, i-folic acid nayo ingaqinisa amasosha omzimba njengoba ibamba iqhaza ekwakheni nasekulungiseni i-DNA, kepha-ke azikho ezinye izifundo ezidingekayo ukufakazela lo mphumela.

Ukudla okunothe nge-folic acid

Ithebula elilandelayo likhombisa ukudla okunothe nge-folic acid nenani lale vithamini ku-100 g wokudla ngakunye.

Inani elinconyiwe le-folic acid

Inani le-folic acid elidliwe ngosuku lingahluka ngokuya ngeminyaka, njengoba kukhonjisiwe ngezansi:

• Izinyanga ezingu-0 kuya kwezingu-6: 65 mcg;
• Izinyanga eziyi-7 kuya kwezingu-12: 80 mcg;
• Unyaka owodwa kuya kwemi-3: 150 mcg;
• Iminyaka emi-4 kuye kwengu-8: 200 mcg;
• Iminyaka engu-9 kuya kwengu-13: 300 mcg;
• Iminyaka engu-14 nangaphezulu: 400 mcg;
• Abesifazane abakhulelwe: 400 mcg.

Ukwengeza nge-folic acid kufanele ngaso sonke isikhathi kwenziwe ngaphansi kokuqondiswa kwezokwelapha, kunconywe ezimweni zokushoda kwale vithamini, ezimeni zokushoda kwegazi nakubesifazane abakhulelwe. Nakhu ukuthi ungathatha kanjani i-folic acid.

Imiphumela emibi nokuphikisana nokwengezwa

I-Folic acid ivithamini encibilikiswa ngamanzi ngakho-ke ukweqisa kwayo kususwa kalula ngomchamo. Kodwa-ke, ukusebenzisa izengezo ze-folic acid ngaphandle kwezeluleko zezokwelapha kungadala izinkinga ezinjengobuhlungu besisu, isicanucanu, isikhumba esilumayo noma i-anemia. Inani eliphakeme lale vithamini ngosuku ngu-5000 mcg, inani ngokuvamile elingeqiwa nokudla okunomsoco.

Endabeni yokusetshenziswa kwezidakamizwa zokubamba noma i-rheumatism, i-folic acid supplement kufanele isetshenziswe kuphela ngaphansi kweseluleko sezokwelapha. Funda kabanzi mayelana ne-folic acid engeza.