Ukudla Okunempilo Okuyi-15 Okusezingeni Eliphezulu (i-Folic Acid)

-Delile

• 1. Imidumba
• 2. I-Asparagus
• 3. Amaqanda
• 4. Imifino eluhlaza
• 5. Amabhontshisi
• 6. Izithelo ze-Citrus
• 7. Amahlumela eBrussels
• 8. Broccoli
• 9. Amantongomane nembewu
• 10. Isibindi senkomo
• 11. Igciwane likakolweni
• 12. UPapaya
• 13. Ubhanana
• 14. Ukwatapheya
• 15. Izinhlamvu eziqinisiwe
• Okubalulekile

I-Folate, eyaziwa nangokuthi i-vitamin B9, ivithamini elincibilika emanzini elinemisebenzi eminingi ebalulekile emzimbeni wakho.

Ikakhulu, isekela ukuhlukaniswa kwamaseli okunempilo futhi ikhuthaza ukukhula okufanelekile kwengane nokukhula ukunciphisa ubungozi bokukhubazeka kokuzalwa ().

I-Vitamin B9 itholakala ngokwemvelo ekudleni okuningi, kanye nangendlela ye-folic acid ekudleni okuqinisiwe.

Kunconywa ukuthi abantu abadala abaphilile bathole okungenani ama-400 mcg we-folate ngosuku ukuvimbela ukusweleka (2).

Nakhu ukudla okune-15 okunempilo okuphezulu kwe-folate noma i-folic acid.

1. Imidumba

Imidumba iyisithelo noma imbewu yanoma yisiphi isitshalo esikuyi UFabaceae umndeni, kufaka phakathi:

• ubhontshisi
• uphizi
• udali

Yize inani eliqondile le-folate ku-legumes lingahluka, lingumthombo omuhle kakhulu we-folate.

Isibonelo, inkomishi eyodwa (177 amagremu) kabhontshisi wezinso ophekiwe iqukethe i-131 mcg ye-folate, noma cishe i-33% ye-Daily Value (DV) ().

Khonamanjalo, inkomishi eyodwa (i-198 gram) yamalenti ephekiwe iqukethe ama-358 mcg we-folate, okuyi-90% ye-DV ().

Imidumba nayo ingumthombo omkhulu wamaprotheni, i-fiber, nama-antioxidants, kanye nama-micronutrients abalulekile njenge-potassium, i-magnesium, ne-iron ().

Ama-legumes acebile nge-folate nezinye izakhi zomzimba eziningi. Inkomishi eyodwa (198 amagremu) yamalenti ephekiwe iqukethe i-90% ye-DV, kanti inkomishi eyodwa (177 amagremu) kabhontshisi wezinso ophekiwe iqukethe cishe i-33% ye-DV.

2. I-Asparagus

I-Asparagus iqukethe inani eligxile lamavithamini namaminerali amaningi, kufaka phakathi i-folate.

Eqinisweni, inkomishi enesigamu (90-gram) ekhonza i-asparagus ephekiwe iqukethe cishe i-134 mcg ye-folate, noma i-34% ye-DV ().

I-Asparagus nayo icebile ngama-antioxidants futhi ikhonjisiwe ukuthi inezinto ezilwa nokuvuvukala nezokulwa namagciwane ().

Ngaphezu kwalokho, ingumthombo omuhle kakhulu we-fiber enempilo yenhliziyo, ukushaya kuze kufike ku-6% wezidingo zakho zansuku zonke ze-fiber ekukhonzeni okukodwa ().

I-Asparagus inefayibha ephezulu futhi iqukethe inani elifanele le-folate, cishe ne-34% ye-DV ekhonza inkomishi eyodwa.

3. Amaqanda

Ukungeza amaqanda ekudleni kwakho kuyindlela enhle yokuqinisa ukudla kwakho izakhi zomzimba ezibalulekile, kufaka phakathi i-folate.

Iqanda elilodwa nje elikhulu lipakisha ama-22 mcg we-folate, noma cishe i-6% ye-DV ().

Ukufaka phakathi noma ama-servings ambalwa amaqanda ekudleni kwakho isonto ngalinye kuyindlela elula yokuqinisa ukudla kwakho futhi usize ukuhlangabezana nezidingo zakho.

Amaqanda abuye alayishwe amaprotheni, i-selenium, i-riboflavin, ne-vitamin B12 ().

Ngaphezu kwalokho, zine-lutein ne-zeaxanthin ephezulu, ama-antioxidants amabili angasiza ekunciphiseni ubungozi bokuphazamiseka kwamehlo njengokuwohloka kwe-macular (,).

Amaqanda angumthombo omuhle we-folate, cishe nge-6% ye-DV eqandeni elilodwa nje elikhulu.

4. Imifino eluhlaza

Imifino eluhlaza engafakwanga imifino efana nesipinashi, i-kale, ne-arugula inama-kilojoule amancane kepha igcwele amavithamini namaminerali amaningi, kubandakanya ne-folate.

Inkomishi eyodwa (30 amagremu) yesipinashi esiluhlaza inikeza ama-58.2 mcg, noma i-15% ye-DV ().

Imifino enamagqabi nayo inefayibha eningi namavithamini K no-A. Baye bahlanganiswa nenqwaba yezinzuzo zezempilo.

Ucwaningo lukhombisa ukuthi ukudla imifino ethe xaxa ye-cruciferous, efana nemifino enamaqabunga, kungahle kuhlotshaniswe nokuncipha kokuvuvukala, ingozi ephansi yomdlavuza, kanye nokwehla kwesisindo somzimba (,,).

Imifino eluhlaza engafakwanga inezakhamzimba eziningi, kufaka phakathi i-folate. Inkomishi eyodwa (30 amagremu) yesipinashi esiluhlaza iqukethe cishe i-15% ye-DV.

5. Amabhontshisi

Ngaphezu kokunikeza ukuqhuma kombala ezitsheni ezinkulu nakuma-dessert ngokufanayo, ama-beet acebile kuzakhamzimba eziningi ezibalulekile.

Ziqukethe ama-manganese amaningi, i-potassium ne-vitamin C oyidingayo usuku lonke.

Futhi zingumthombo omuhle we-folate, nenkomishi eyodwa (136 amagremu) yamabhithi ahlaza aqukethe i-148 mcg ye-folate, noma cishe i-37% ye-DV ().

Ngaphandle kokuqukethwe kwawo okune-micronutrient, ama-beet aphezulu kuma-nitrate, uhlobo lwesithako esakhiwe esihlotshaniswa nezinzuzo eziningi zezempilo.

Ucwaningo olulodwa oluncane lukhombisa ukuthi ukuphuza ujusi webhitrudi kwehlise umfutho wegazi we-systolic okwesikhashana ngo-4-5 mmHg kubantu abadala abaphilile ().

Ama-beet aphezulu kuma-nitrate nama-folate. Inkomishi eyodwa (136 amagremu) ama-beet aluhlaza aqukethe i-37% ye-DV ye-folate.

6. Izithelo ze-Citrus

Ngaphandle kokunambitheka nokugcwele ukunambitheka, izithelo ezisawolintshi ezinjengamawolintshi, izithelo zomvini, ulamula, namalimu zicebile ngefolate.

Iwolintshi elilodwa nje elikhulu liqukethe i-55 mcg yefolate, noma cishe i-14% ye-DV ().

Izithelo zeCitrus nazo zigcwele uvithamini C, imicronutrient ebalulekile engasiza ukukhulisa amasosha omzimba nokusiza ekuvikeleni izifo ().

Eqinisweni, izifundo zokuhlola zithole ukuthi ukudla kakhulu izithelo ezisawolintshi kungahle kuhlotshaniswe nengozi ephansi yomdlavuza webele, wesisu nowompancreatic (,,).

Izithelo zeCitrus zinovithamini C omningi futhi zinefolate. Iwolintshi elilodwa elikhulu liqukethe cishe i-14% ye-DV.

7. Amahlumela eBrussels

Le mifino enomsoco ingeyomndeni we-cruciferous wemifino futhi ihlobene kakhulu neminye imifino efana ne-kale, i-broccoli, iklabishi ne-kohlrabi.

Amahlumela eBrussels agcwele amavithamini namaminerali amaningi futhi aphezulu kakhulu emlandweni.

Ingxenye yenkomishi (78-gram) ekhonza amahlumela aphekiwe aseBrussels inganikeza ngama-47 mcg we-folate, noma i-12% ye-DV ().

Futhi zingumthombo omuhle we-kaempferol, i-antioxidant ehlotshaniswa nezinzuzo eziningi zezempilo.

Ucwaningo lwezilwane lukhombisa ukuthi i-kaempferol ingasiza ekwehliseni ukuvuvukala futhi ivimbele ukonakala kwe-oxidative (,).

Amahlumela eBrussels aqukethe inani elihle lama-antioxidants kanye nama-micronutrients. Inkomishi eyodwa-isigamu (ama-gramu angama-78) amahlumela aphekiwe aseBrussels ahlinzeka cishe nge-12% ye-DV yefolothi.

8. Broccoli

Kwaziwa kahle ngobuningi bezakhiwo ezikhuthaza impilo, ukungeza i-broccoli ekudleni kwakho kunganikeza uhlu lwamavithamini namaminerali abalulekile.

Uma kukhulunywa ngokutholwa, inkomishi eyodwa (91 amagremu) we-broccoli eluhlaza iqukethe ama-57 mcg we-folate, noma cishe i-14% ye-DV ().

I-broccoli ephekiwe iqukethe i-folate eyengeziwe, ne-cup-half ngayinye (78-gram) enikezela i-84 mcg, noma i-21% ye-DV ().

I-Brokholi nayo iphezulu kuma-manganese namavithamini C, K no-A.

Futhi iqukethe izinhlobo ezahlukahlukene zezitshalo eziwusizo, kufaka phakathi i-sulforaphane, efundwe kakhulu ngezindawo zayo ezinamandla zokulwa nomdlavuza ().

I-Broccoli, ikakhulukazi uma iphekiwe, icebile nge-folate. Inkomishi eyodwa (91 amagremu) we-broccoli eluhlaza uhlinzeka nge-14% ye-DV, ngenkathi inkomishi eyodwa (uhhafu wamagremu) ayi-78 we-broccoli ephekiwe inganikeza ngama-21% ezidingo zakho zansuku zonke.

9. Amantongomane nembewu

Kunezizathu eziningi zokucabanga ukufaka ukudla kwakho kwamantongomane nembewu.

Ngaphezu kokuqukatha umthamo wamaprotheni onenhliziyo enhle, bacebile kwifayibha kanye namavithamini namaminerali amaningi adingwa ngumzimba wakho.

Ukufaka amantongomane amaningi nembewu ekudleni kwakho kungakusiza nokuthi uhlangabezane nezidingo zakho zansuku zonke.

Inani le-folate ezinhlotsheni ezahlukahlukene zamantongomane nembewu lingahluka kancane.

I-ounce elilodwa (ama-28 amagremu) ama-walnuts aqukethe cishe ama-28 mcg we-folate, noma cishe ama-7% we-DV, ngenkathi ukukhonzwa okufanayo kwembewu yefilakisi kuqukethe cishe ama-24 mcg we-folate, noma i-6% ye-DV (,).

Amantongomane nembewu kunikeza inani elihle le-folate ekusetshenzisweni ngakunye. I-ounce elilodwa (ama-28 amagremu) ama-alimondi nembewu yefilakisi inikeza ama-7% no-6% we-DV, ngokulandelana.

10. Isibindi senkomo

Isibindi senkomo singenye yemithombo egxile kakhulu yefolthi etholakalayo.

I-3-ounce (85-gram) yokuphaka amaphakethe wesibindi esiphekiwe angama-212 mcg we-folate, noma cishe ama-54% we-DV ().

Ngokungeziwe kwifolothi, ukuphakelwa okukodwa kwesibindi senkomo kungahlangabezana futhi kudlule izidingo zakho zansuku zonke zikavithamini A, uvithamini B12, nethusi ().

Iphinde ilayishwe amaprotheni, inikezela ngama-gramu angama-24 nge-3-ounce (85-gram) ngayinye ekhonzwayo.

Amaprotheni ayadingeka ekulungiseni izicubu kanye nasekukhiqizeni ama-enzyme abalulekile namahomoni.

Isibindi senkomo sine-protein ne-folate ephezulu, cishe i-54% ye-DV ye-folate ku-3-ounce eyodwa (85-gram) eyodwa.

11. Igciwane likakolweni

Amagciwane kakolweni ngumbungu wenhlamvu kakolweni.

Yize ivame ukususwa ngesikhathi senqubo yokugaya, ihlinzeka ngobuningi bamavithamini, amaminerali kanye nama-antioxidants.

I-ounce elilodwa nje (amagremu angama-28) wegciwane likakolo linikezela ngama-78.7 mcg we-folate, okulingana cishe ne-20% yezidingo zakho zansuku zonke ().

Futhi iqukethe i-chunk enhle ye-fiber, enikeza kufika ku-16% we-fiber oyidingayo ngosuku nge-ounce elilodwa (amagremu angama-28) ().

I-Fibre ihamba kancane ngomgudu wakho wokugaya ukudla, engeza inqwaba esitokisini sakho ukusiza ukukhuthaza ukujwayela, ukuvimbela ukuqunjelwa, nokugcina amazinga kashukela egazini azinzile (,).

Igciwane likakolo line-fiber eningi, ama-antioxidants, nama-micronutrients. I-ounce elilodwa (amagremu angama-28) wegciwane likakolweni liqukethe cishe ama-20% we-DV ye-folate.

12. UPapaya

IPapaya isithelo esishisayo esinomsoco odabuka eningizimu yeMexico naseMelika Ephakathi.

Ngaphandle kokuthi i-papaya imnandi futhi igcwele ukunambitheka, igcwele ubumnandi.

Inkomishi eyodwa (140 amagremu) kapapaya oluhlaza iqukethe ama-53 mcg we-folate, okulingana cishe ne-13% ye-DV ().

Ngokwengeziwe, upopo uphezulu ku-vitamin C, i-potassium, nama-antioxidants afana ne-carotenoids ().

Abesifazane abakhulelwe kufanele bacabangele ukugwema ukudla upopo ongakavuthwa.

Abaphenyi bacabanga ukuthi ukudla inani eliphakeme kupapaya ongavuthiwe kungadala ukusikwa kwangaphambi kwesikhathi kwabesifazane abakhulelwe, kepha ubufakazi buthakathaka ().

I-Papaya icebile ngama-antioxidants ne-folate. Inkomishi eyodwa (140 amagremu) kapapaya ongahluziwe unikeza cishe i-13% ye-DV ye-folate.

13. Ubhanana

Ecebile ezinhlobonhlobo zamavithamini namaminerali, ubhanana ungamandla okudla okunempilo.

Ziphezulu kakhulu emlandweni futhi zingakusiza kalula ukuhlangabezana nezidingo zakho zansuku zonke lapho ubhangqwe nokunye ukudla okunothile okuncane.

Ubhanana ophakathi angahlinzeka ngama-23.6 mcg we-folate, noma i-6% ye-DV ().

Ubhanana uphakeme nakwezinye izakhi zomzimba, kufaka phakathi i-potassium, i-vitamin B6, ne-manganese ().

Ubhanana uqukethe inani elihle le-folate. Ubhanana owodwa ophakathi uqukethe cishe ama-6% we-DV.

14. Ukwatapheya

Ukwatapheya udume ngendlela eyisimanga ngenxa yokunambitheka kwawo okunokhilimu nokunambitheka kwamabhotela.

Ngaphezu kokunambitheka kwabo okuhlukile, ukwatapheya kungumthombo omuhle kakhulu wezakhi eziningi ezibalulekile, kufaka phakathi i-folate.

Ingxenye eyodwa ye-avocado eluhlaza iqukethe i-82 mcg ye-folate, noma cishe i-21% yenani olidingayo usuku lonke ().

Futhi, ukwatapheya kunothe nge-potassium namavithamini K, C, no-B6 ().

Futhi aphezulu ngamafutha e-monounsaturated anempilo yenhliziyo, angavikela izifo zenhliziyo ().

Ukwatapheya unamafutha aphilile enhliziyo futhi unefolothi, nengxenye eyodwa ye-avocado eluhlaza uhlinzeka cishe ngama-21% we-DV ye-folate.

15. Izinhlamvu eziqinisiwe

Izinhlobo eziningi zokusanhlamvu, njengesinkwa ne-pasta, ziye zaqiniswa ukukhulisa okuqukethwe kwazo kwe-folic acid.

Inani lingahluka phakathi kwemikhiqizo ehlukile, kepha inkomishi eyodwa (ama-gramu ayi-140) ye-spaghetti ephekiwe inikezela cishe i-102 mcg ye-folic acid, noma i-25% ye-DV ().

Kuyathakazelisa ukuthi ezinye izifundo zikhombisile ukuthi i-folic acid ekudleni okuqinisiwe ingahle itholwe kalula kunaleyo etholakala ngokwemvelo ekudleni.

Isibonelo, olunye ucwaningo luphethe ngokuthi ifolomu ekudleni okufana nezithelo nemifino kuphela cishe ngama-78% njengoba etholakala njenge-folic acid ekudleni okuqinile ().

Ngakolunye uhlangothi, olunye ucwaningo luphakamisa ukuthi i-enzyme ethize umzimba oyisebenzisayo ukudiliza i-folic acid ekudleni okuqinisiwe ayisebenzi kangako, okungaholela ekwakhiweni kwe-folic acid () engahlanganisiwe.

Ukudla okulinganisela kahle okunothile emithonjeni yemvelo ye-folate futhi kufaka phakathi inani elilinganisiwe lokudla okuqinisiwe kungaqinisekisa ukuthi uhlangabezana nezidingo zakho, konke lokhu kunciphisa ukukhathazeka okungaba khona kwezempilo.

Izinhlamvu eziqinisiwe ziqukethe inani elengeziwe le-folic acid. Inkomishi eyodwa (140 amagremu) yespaghetti esiphekiwe iqukethe cishe i-26% ye-DV.

Okubalulekile

I-Folate iyi-micronutrient ebalulekile etholakala ngobuningi kukho konke ukudla kwakho.

Ukudla izinhlobo ezahlukene zokudla okunempilo, njengezithelo, imifino, amantongomane, nembewu, kanye nokudla okuqinisiwe, kuyindlela elula yokwengeza ukudla kwakho okungajwayelekile.

Lokhu kudla akugcini ngokunotha nge-folate kuphela kodwa futhi kuphakeme kwezinye izakhi zomzimba eziyinhloko ezingathuthukisa ezinye izici zempilo yakho.