Imiphumela emibi engaba mibili ye-Folic acid eningi kakhulu

-Delile

• Ikhula kanjani ngokweqile i-folic acid
• 1. Ingafihla ukuntuleka kwe-vitamin B12
• 2. Kwangathi kungasheshisa ukwehla kwengqondo okuhlobene nobudala
• 3. Kwangathi kunganciphisa ukukhula kwengqondo kubantwana
• 4. Kwangathi kungeza amathuba okuthi umdlavuza uphinde uqhamuke
• Ukusetshenziswa okunconyiwe, isilinganiso, kanye nokuhlangana okungenzeka
• Okubalulekile

I-Folic acid iyindlela yokwenziwa kavithamini B9, uvithamini B odlala indima ebalulekile ekwakhiweni kweseli ne-DNA. Kutholakala kuphela kumavithamini kanye nokudla okuthile okuqinisiwe.

Ngakolunye uhlangothi, uvithamini B9 ubizwa ngokuthi yi-folate uma kwenzeka ngokwemvelo ekudleni. Ubhontshisi, amawolintshi, isilimo esinengono emnandi edliwayo, amahlumela eBrussels, ukwatapheya, nemifino enamaqabunga konke kuqukethe ifolothi.

I-Reference Daily Intake (i-RDI) yale vithamini ingama-400 mcg kubantu abadala abaningi, yize abesifazane abakhulelwe nabancelisayo kufanele bathole ama-600 no-500 mcg, ngokulandelana (1).

Amazinga egazi aphansi we-folate axhumene nezinkinga zezempilo, njengengozi ephezulu yokukhubazeka kokuzalwa, isifo senhliziyo, isifo sohlangothi, kanye nomdlavuza othile (,,,,).

Kodwa-ke, i-folic acid eyeqile evela kwizithasiselo ingalimaza impilo yakho.

Nayi imiphumela emibi engaba mibili ye-folic acid eningi kakhulu.

Ikhula kanjani ngokweqile i-folic acid

Umzimba wakho wephuka futhi uthathe i-folate ne-folic acid ngezindlela ezihluke kancane.

Isibonelo, cishe lonke ifolothi olifakayo ekudleni liyadilizwa liguqulwe libe yimo esebenzayo emathunjini akho ngaphambi kokufakwa egazini lakho ().

Ngokuphambene nalokho, iphesenti elincane kakhulu le-folic acid oyithola ekudleni okuqinisiwe noma izithasiselo liphenduka libe yimo esebenzayo emathunjini akho ().

Okunye kudinga usizo lwesibindi sakho nezinye izicubu ukuze ziguqulwe ngenqubo ehamba kancane futhi engasebenzi kahle ().

Njengalokhu, izengezo ze-folic acid noma ukudla okuqinisiwe kungadala ukuthi i-folic acid (UMFA) engahlanganisi umzimba iqoqane egazini lakho - into engenzeki uma udla ukudla okuphezulu (,).

Lokhu kumayelana nokuthi amazinga aphezulu we-UMFA abonakala exhunyaniswe nezinkinga ezahlukahlukene zezempilo (1,,,,,,,).

Umzimba wakho wephuka futhi uthathe kalula i-folate kune-folic acid. Ukudla ngokweqile i-folic acid kungadala ukuthi i-UMFA yakheke emzimbeni wakho, okungaholela emiphumeleni emibi yezempilo.

1. Ingafihla ukuntuleka kwe-vitamin B12

Ukudla okuphezulu kwe-folic acid kungafihla ukuntula kwe-vitamin B12.

Umzimba wakho usebenzisa uvithamini B12 ukwenza amangqamuzana abomvu egazi futhi ugcine inhliziyo yakho, ubuchopho kanye nohlelo lwezinzwa lusebenza kahle (18).

Uma ishiywe ingalashwa, ukushoda kwalesi sakhi kunganciphisa ikhono lobuchopho bakho lokusebenza ngokujwayelekile futhi kuholele ekulimaleni unomphela kwezinzwa. Lo monakalo ngokuvamile awunakulungiseka, okwenza ukutholakala kokubambezeleka kokushoda kukavithamini B12 kukhathaze kakhulu (18).

Umzimba wakho usebenzisa i-folate novithamini B12 ngokufanayo, okusho ukuthi ukushoda kokunye kungaholela ezimpawu ezifanayo.

Obunye ubufakazi bukhombisa ukuthi izengezo ze-folic acid zingasifihla i-vitamin-B12 eyenziwe nge-megaloblastic anemia, engadala ukuthi kushoda i-vitamin B12 engatholakali (,).

Ngakho-ke, abantu ababhekene nezimpawu ezinjengobuthakathaka, ukukhathala, ubunzima bokugxila, nokuphefumula okuncane bangazuza ngokuhlolwa kwamazinga abo e-B12.

Ukufakwa okuphezulu kwe-folic acid kungafihla ukuntuleka kwe-vitamin B12. Ngokulandelayo, lokhu kungakhuphula ubungozi bakho bokulimala kobuchopho nobuchopho.

2. Kwangathi kungasheshisa ukwehla kwengqondo okuhlobene nobudala

Ukudla ngokweqile i-folic acid kungasheshisa ukwehla kwengqondo okuhlobene nobudala, ikakhulukazi kubantu abanamazinga aphansi kavithamini B12.

Ucwaningo olulodwa kubantu abaphilile abangaphezu kweminyaka engama-60 luxhumanise amazinga aphezulu e-folate nokwehla kwengqondo kulabo abanamazinga aphansi kavithamini B12 - kepha hhayi kulabo abanamazinga ajwayelekile e-B12 ().

Abahlanganyeli abanamazinga aphezulu e-folate bawazuze ngokudla okuphezulu kwe-folic acid ngendlela yokudla okuqinisiwe nezithasiselo, hhayi ngokudla ukudla okunothile ngokwemvelo.

Olunye ucwaningo luphakamisa ukuthi abantu abanamazinga aphezulu wevithamini B12 aphakeme kodwa aphansi angafika ezikhathini eziphindwe kathathu nesithupha ukuzwa ukulahleka kokusebenza kobuchopho kunalabo abanamapharamitha wegazi ().

Ababhali bezocwaningo baxwayise ngokuthi ukwengeza nge-folic acid kungalimaza impilo yengqondo kubantu abadala asebekhulile abanamazinga aphansi kavithamini B12.

Ngaphezu kwalokho, olunye ucwaningo lubopha ukusetshenziswa okweqile kwezithako ze-folic acid ekwehleni kwengqondo ().

Khumbula ukuthi kudingeka izifundo eziningi ngaphambi kokuba kwenziwe iziphetho ezinamandla.

Ukudla okuphezulu kwe-folic acid kungasheshisa ukwehla kwengqondo okuhambisana nobudala, ikakhulukazi kubantu abanamazinga aphansi kavithamini B12. Noma kunjalo, olunye ucwaningo luyadingeka.

3. Kwangathi kunganciphisa ukukhula kwengqondo kubantwana

Ukudla okwanele kwe-folate ngesikhathi sokukhulelwa kuyadingeka ekukhuleni kobuchopho bengane yakho futhi kunciphisa ubungozi bokukhubazeka (,, 23, 24).

Ngenxa yokuthi abesifazane abaningi bayehluleka ukuthola i-RDI ekudleni kuphela, abesifazane abaneminyaka yobudala bokubeletha bavame ukukhuthazwa ukuthi baphuze ama-folic acid supplements (1).

Kodwa-ke, ukwengeza nge-folic acid eningi kungakhuphula ukumelana ne-insulin nokukhula kwengqondo okucothayo ezinganeni.

Kwesinye isifundo, izingane ezineminyaka emi-4 nengu-5 omama bazo abafaka ngaphezu kwe-1,000 mcg ye-folic acid ngosuku ngenkathi bekhulelwe - okungaphezu kweToleable Upper Intake Level (UL) - bathola amaphuzu aphansi ekuhlolweni kokuthuthuka kobuchopho kunezingane zabesifazane uthathe u-400-999 mcg ngosuku ().

Olunye ucwaningo luxhumanise amazinga aphezulu egazi e-folate ngesikhathi sokukhulelwa engozini enkulu yokumelana ne-insulin ezinganeni ezineminyaka engu-9-13 ().

Yize kudingeka olunye ucwaningo, kungakuhle ukugwema ukuthatha isilinganiso esinconywayo sansuku zonke esingama-600 mcg we-folic acid engeza ngesikhathi sokukhulelwa ngaphandle kokuthi welulekwe ngenye indlela ngungoti wezempilo.

Izengezo ze-Folic acid ziyindlela esebenzayo yokwandisa amazinga we-folate ngesikhathi sokukhulelwa, kepha imithamo eyeqile ingakhuphula ukumelana ne-insulin nokukhula kwengqondo okuncane ezinganeni.

4. Kwangathi kungeza amathuba okuthi umdlavuza uphinde uqhamuke

Iqhaza le-Folic acid emdlalweni womdlavuza libonakala likabili.

Ucwaningo luphakamisa ukuthi ukubeka amaseli aphilile emazingeni anele e-folic acid kungawavikela ekubeni ngumdlavuza. Kodwa-ke, ukuveza amaseli anomdlavuza ku-vitamin kungabasiza ukuthi bakhule noma basakaze (,,).

Lokho kusho ukuthi ucwaningo luxubene. Ngenkathi izifundo ezimbalwa zibonisa ukwanda okuncane engcupheni yomdlavuza kubantu abathatha izithako ze-folic acid, izifundo eziningi azibiki ukuxhumana (,,,,).

Ingozi ingaxhomeka ohlotsheni lomdlavuza, kanye nomlando wakho siqu.

Isibonelo, ucwaningo luphakamisa ukuthi abantu abatholakala ngaphambilini benomdlavuza we-prostate noma i-colorectal cancer abangeze ngaphezu kwe-1,000 mcg ye-folic acid ngosuku banengozi ephezulu ye-1.7-6.4% yomdlavuza ophindayo (,).

Noma kunjalo, kudingeka olunye ucwaningo.

Gcina ukhumbula ukuthi ukudla ukudla okuningi okunothile akubonakali kukhulisa ingozi yomdlavuza - futhi kungasiza ekunciphiseni (,).

Ukuphuza ngokweqile i-folic acid supplement kungakhuphula amandla amangqamuzana omdlavuza okukhula nokusabalalisa, yize kudingeka olunye ucwaningo. Lokhu kungaba yingozi ikakhulukazi kubantu abanomlando womdlavuza.

Ukusetshenziswa okunconyiwe, isilinganiso, kanye nokuhlangana okungenzeka

I-folic acid ifakiwe kuma-multivitamin amaningi, izithasiselo zangaphambi kokubeletha, namavithamini ayinkimbinkimbi e-B, kodwa futhi ithengiswa njengesengezo somuntu ngamunye. Kwamanye amazwe, okunye ukudla kuqinisiwe nakule vithamini.

Izithako ze-Folic acid zivame ukusetshenziselwa ukuvimbela noma ukwelapha amazinga aphansi wegazi. Ngaphezu kwalokho, abesifazane abakhulelwe noma labo abahlela ukukhulelwa bavame ukubathatha ukunciphisa ingozi yokukhubazeka kokuzalwa (1).

I-RDI ye-folate ingu-400 mcg ngosuku kubantu abadala abaningi, ama-600 mcg ngosuku ngesikhathi sokukhulelwa, kanye no-500 mcg ngosuku ngenkathi uncelisa. Imithamo yokwengeza imvamisa isukela ku-400-800 mcg (1).

Izengezo ze-Folic acid zingathengwa ngaphandle kwemithi kadokotela futhi imvamisa zibhekwa njengeziphephile uma zithathwa ngemithamo ejwayelekile ().

Lokho kusho ukuthi, bangaxhumana neminye imishanguzo kadokotela, kufaka phakathi leyo esetshenziselwa ukwelashwa, isifo samathambo, kanye nokutheleleka ngama-parasitic. Ngakho-ke, noma ngubani odla imishanguzo kufanele abonane nochwepheshe wezempilo ngaphambi kokuthatha i-folic acid (1).

Izithako ze-folic acid zisetshenziselwa ukunciphisa ubungozi bokukhubazeka kokuzalwa, kanye nokuvimbela noma ukwelapha ukushoda komuntu. Ngokuvamile zibhekwa njengeziphephile kodwa zingasebenzisana nemithi ethile kadokotela.

Okubalulekile

Izengezo ze-folic acid ngokuvamile ziphephile futhi zinikeza indlela elula yokugcina amazinga we-folate anele.

Lokho kusho, ukwengezwa ngokweqile kwe-folic acid kungadala imiphumela emibi eminingana, kufaka phakathi ukukhula kancane kwengqondo kubantwana kanye nokusheshisa ukwehla kwengqondo kubantu abadala asebekhulile.

Ngenkathi ucwaningo olwengeziwe ludingeka, ungasebenzisana nomhlinzeki wakho wezokunakekelwa kwezempilo ukunquma amazinga akho e-folate futhi ubone ukuthi ngabe isengezo siyadingeka yini.