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.
| Ukudla (100 g) | B.C. I-Folic (mcg) | Ukudla (100 g) | B.C. I-Folic (mcg) |
| Isipinashi esiphekiwe | 108 | I-broccoli ephekiwe | 61 |
| Isibindi se-turkey esiphekiwe | 666 | I-Papaya | 38 |
| Isibindi senkomo esibilisiwe | 220 | Ibhanana | 30 |
| Isibindi senkukhu esiphekiwe | 770 | Imvubelo kaBrewer | 3912 |
| Amantongomane | 67 | I-Lentil | 180 |
| Ubhontshisi omnyama ophekiwe | 149 | i-Mango | 14 |
| Hazelnut | 71 | Irayisi elimhlophe eliphekiwe | 61 |
| I-asparagus | 140 | iwolintshi | 31 |
| Amahlumela aseBrussels aphekiwe | 86 | Inhlamvu ye-Cashew | 68 |
| Ipea | 59 | ikiwi | 38 |
| Amantongomane | 125 | Imbewu ye-sunflower | 138 |
| Ama-beet aphekiwe | 80 | Ukwatapheya | 62 |
| Tofu | 45 | Ama-alimondi | 64 |
| I-salmon ephekiwe | 34 | Ubhontshisi ophekiwe | 36 |
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.
Bheka
Amanzi eGripe vs. Amaconsi kagesi: Yikuphi Okungcono Kakhulu Enganeni Yami?
