So folate nni wo mu? Momma yensua pii fa folate a enni nipadua mu ho!

So wote ɔbrɛ ne ɔbrɛ nso nka bere nyinaa? So ɛtɔ mmere bi a wote nka sɛ wo ho ayɛ wo hyew na w’adwene tu fra? Ɛwom sɛ eyinom yɛ nneɛma a ebia yɛremfa yɛn adwene nsi so kɛse de, nanso ɛtɔ mmere bi a, ebia aduannuru a ɛho hia bi nni yɛn nipadua mu wɔ eyi akyi. Ɛno ne nea folate a enni nipadua no mu yɛ. Momma yɛnka eyi ho asɛm nkɔ akyiri nnɛ, te sɛ nea yɛne yɛn adamfo bi rekasa.

Dɛn ne folate? So ɛne folic acid yɛ pɛ?

Sɛ yɛbɛka no tiawa a, folate yɛ aduannuru a ɛka vitamin B9 kuw no ho na ɛho hia ma yɛn nipadua. Sɛ yɛbɛka no pɛpɛɛpɛ a, efi awosu mu wɔ nnuan pii a yedi mu. Susuw ho hwɛ, nhabannuru a ɛyɛ ahabammono tuntum te sɛ spinach, kale, ne collard greens, citrus nnuaba te sɛ orange ne tangerines, nnuaba te sɛ cashews ne peanuts, bankye, peas, lentils, ɛpo mu nnuan, nkesua, nufusu mu nneɛma, nam, mpataa, nkokɔ, ne aburow ahorow... Eyinom nyinaa wɔ folate.

Enti, dɛn nti na folate ho hia yɛn nipadua saa? Folate ho hia na ama yɛayɛ mogya mu nkwammoaa kɔkɔɔ foforo wɔ yɛn nipadua mu na yɛayɛ awosu mu nneɛma a ɛwɔ yɛn nkwammoaa mu, kyerɛ sɛ, DNA. Wontumi nka hia a folate ho hia no ntra so, titiriw bere a wɔyem no. Folate boa kɛse ma akokoaa no nyin wɔ awotwaa mu, titiriw wɔ amemene ne akyi berɛmo mu nkɔso mu. Ɛboa nso ma wosiw awo mu dɛmdi ano.

Afei wubisa sɛ, dɛn ne folic acid? Folic acid yɛ folate a wɔde yɛ nneɛma. Ɛyɛ den ma yɛn nipadua sɛ ɛbɛkora abɔde mu folate pii so. Nanso, ɛnyɛ den sɛ nipadua no bɛtwe folic acid. Ɛno nti na wɔde folic acid ahyɛ nnuan bi a yedi te sɛ aburow, paanoo, pasta, ne anɔpaduan mu aburow bi mu den no. Wobetumi anom folic acid nso sɛ aduan a wɔde ka aduan ho.

Nsɛnnennen bɛn na ebetumi aba esiane folate a enni nipadua no mu nti?

Sɛ yɛannya folate a ɛdɔɔso a, ɔhaw ahorow nyinaa, kyerɛ sɛ, nsɛnnennen betumi aba.

Na sɛ folate nnɔɔso wɔ nyinsɛn mu nso ɛ?

Folate a wonnya bere a wɔyem no yɛ ɔhaw kɛse. Susuw ho hwɛ, folate ho hia na ama abofra a ɔhyɛ yafunu mu no amemene ne n’akyi berɛmo anyin yiye. Sɛ woannya nea ɛdɔɔso a, wubetumi anya awo mu dɛmdi a emu yɛ den a wɔfrɛ no neural tube defects . Ebia woate tebea horow te sɛ spina bifida ne anencephaly ho asɛm . Ɛnonom yɛ eyi ho nhwɛso.

Ɛnyɛ ɛno nko, na mmom folate a enni nipadua no mu no betumi ama asiane a ɛwɔ hɔ sɛ awotwaa no bɛpaapae no ayɛ kɛse . Ɛne sɛ, awotwaa a ɛma akokoaa no aduan no tetew ne ho fi awotwaa no ho. Bio nso, wobetumi awo akokoaa no ntɛm (awo ansa na bere aso) , anaasɛEbetumi aba sɛ awo mu duru sua . Nhwehwɛmu ahorow bi ada no adi sɛ folate a enni nipadua no mu wɔ nyinsɛn mu no betumi de tebea horow te sɛ autism aba abofra no mu akyiri yi.

Dɛn ne Folate Deficiency Mogya a Wɔyare no?

Tebea titiriw foforo a ebetumi afi folate a enni nipadua mu aba ne mogya a ɛtɔ kɔ nipadua mu a folate nni mu. Sɛ yɛbɛka no tiawa a, mogya a ɛtɔ kɔ nipadua mu ne bere a yɛn nipadua no nni mogya mu nkwammoaa kɔkɔɔ a ɛte apɔw a ɛdɔɔso. Saa mogya mu nkwammoaa kɔkɔɔ yi ho hia na ama mframa pa akɔ yɛn nipadua mu ntini ahorow mu. Sɛ yenni folate a ɛdɔɔso a, mogya mu nkwammoaa kɔkɔɔ a ɛba nipadua no mu no betumi ayɛ kɛse wɔ ɔkwan a ɛnteɛ so na entumi nyɛ adwuma yiye. Eyi ne nea yɛfrɛ no folate a enni mogya mu.

Nsɛnnennen afoforo a ebetumi aba

Nea ɛka eyi ho no, folate a enni nipadua mu no betumi de akwahosan ho haw afoforo aba. Eyinom bi ne:

• Awo a wontumi nwo.
• Kokoram ahorow bi.
• Koma ne ntini mu yare.
• Hahaahayɔ.
• Adwene mu yare.
• Adwene mu dwumadi a ɛso tew.
• Alzheimer yare a ɛma obi nya ɔyare.

Dɛn ne sɛnkyerɛnne ahorow a ɛkyerɛ sɛ obi nni folate?

Folate a enni nipadua no mu ho sɛnkyerɛnne a edi kan ne ɔbrɛ a ɛtra so, a ɛyɛ ɔbrɛ. Nea ɛka ho no, sɛnkyerɛnne afoforo betumi ada adi.

Nsɛnkyerɛnne a ɛbata mogya a ɛtɔ kɔ nipadua mu ho

• Ɛte sɛ nea ɛyɛ bruu .
• Ɔhome a ɛyɛ den (dyspnea).
• Abufuw, abufuw a ɛba ntɛmntɛm.
• Adwene a ɛyɛ basaa.

Nsɛnkyerɛnne a ɛwɔ anom

• Tɛkrɛma no yɛ kɔkɔɔ na ɛte sɛ nea ɛyɛ yaw.
• Ano mu akuru anaa ano mu akuru.
• Aduan mu dɛ ho adwene a ɛso tew.

Su ahorow a ɛfa ntini ahorow ho

• Wo werɛ fi, nkae a wɔhwere.
• Ɛyɛ den sɛ wode w’adwene besi biribi so.
• Sɛ́ wobɛte nka sɛ n’adwene atu afra.
• Mmerewa a ɛwɔ papa a wɔpaw nea ɛnteɛ ne gyinaesi mu.

Nneɛma afoforo a ɛtaa ba

• Sɛ́ wobɛte nka sɛ nkwa nnim na onni ahoɔden.
• Ntini mu mmerɛwyɛ.
• Hahaahayɔ.
• Mu duru a ɛso tew.
• Ayamtuo.

Sɛ wokɔ so nya saa sɛnkyerɛnne yi biako anaa nea ɛboro saa a, ɛbɛyɛ papa sɛ wobɛhwehwɛ aduruyɛfo afotu.

Dɛn ne nneɛma a ɛde folate a enni nipadua no mu ba?

Ade titiriw nti a folate nnim ne sɛ ɔrenni aduan a ɛkari pɛ na ahoɔden wom.Eyi kyerɛ sɛ yennni nnuan a ɛdɔɔso a folate wom fi awosu mu, anaa nnuan a wɔde folic acid aka ho. Ebia ntease afoforo nso wɔ hɔ:

• Nyarewa a ɛwɔ aduan mu: Sɛ wowɔ yare bi te sɛ Crohn yare anaa Celiac yare , ebia wo digestive system no rentumi nnye folic acid yiye.
• Nsã a wɔnom boro so: Nnipa binom mfa wɔn adwene nsi wɔn aduan so bere a wɔnom nsa pii no. Afei nipadua no nnya folate a ehia no.
• Nnuadewa ne nnuaba a wɔnoa boro so: Yɛn mu pii ani gye ho sɛ yebedi nhabannuru ne nnuaba a wɔanoa kakra anaa wɔayam. Nanso ade biako a ɛsɛ sɛ yɛkae ne sɛ , sɛ wɔnoa boro so, i.e. sɛ wɔde wɔn to ɔhyew a ano yɛ den mu a, ebetumi asɛe abɔde mu folate a ɛwɔ aduan no mu no. Enti, eye sɛ wobɛnoa nhabannuru ne nnuaba kakraa bi sɛnea wubetumi, anaasɛ wubedi no a wɔannoa te sɛ salad mu.
• Hemolytic Anemia: Eyi yɛ mogya mu yare a mogya mu nkwammoaa kɔkɔɔ sɛe ntɛmntɛm dodo, nanso wontumi nyɛ foforo ntɛm saa.
• Nnuru bi: Nnuru bi a wɔde sa akisikuru ne nnuru a wɔde sa nyarewa te sɛ ulcerative colitis betumi asiw folate a wɔtwe no kwan.
• Kidney Dialysis: Saa ayaresa a wɔde ma nnipa a wɔn asaabo ntumi nyɛ adwuma yi nso betumi ama folate ho ayɛ na.

Ɔkwan bɛn so na wobetumi ahu folate a enni nipadua no mu?

Sɛ wokɔ oduruyɛfo nkyɛn a, obebisa w’ayaresa ho abakɔsɛm ne wo yare no ho sɛnkyerɛnne. Ɔkwan biako pɛ a wobɛfa so ahu sɛ wowɔ folate a enni wo mu ne sɛ wobɛyɛ mogya mu nhwehwɛmu. Saa mogya mu nhwehwɛmu yi susuw folate dodow a ɛwɔ wo mogya mu. Sɛ wo folate dodow sua a, ɛkyerɛ sɛ wowɔ folate a enni wo mu.

Ɔkwan bɛn so na wɔsa folate a enni nipadua no mu?

Ebia wo duruyɛfo bɛkyerɛw wo folic acid aduru , anaa folic acid nnuru a wɔde sa wo folate a wunni no. Sɛ wɔkyekyem pɛpɛɛpɛ a, ɔpanyin bi hia folic acid bɛyɛ microgram 400 (mcg) da biara. Nanso, wo duruyɛfo bɛkyerɛ wo dodow pɔtee a wuhia.

Afei nso, wo duruyɛfo betu wo fo sɛ di aduan a ɛkari pɛ na ahoɔden wom . Eyi kyerɛ sɛ wubedi nnuaba, nhabannuru, ne nnuan a folate wom fi awosu mu anaa nnuan a wɔde folic acid aka ho pii.

Ɔkwan bɛn so na wobetumi asiw folate a enni nipadua no ano?

Ɔkwan a eye sen biara a wobɛfa so asiw folate a enni nipadua mu ano ne sɛ wubedi aduan pa a nnuan a folate anaa folic acid wom ka ho. Nnuan a folate wom fi awosu mu bi ne:

• Atoko te sɛ peas, bankye, ne atoko.
• Citrus nnuaba te sɛ akutu ne tangerine.
• Nnuadewa a ɛyɛ ahabammono tuntum te sɛ akutu, gotu kola, ne chard.
• Brɛboɔ.
• Ɛpo mu nnuan.
• Nkwaa ne nufusu mu nnuan.
• Nam ne nkokɔnam.

Nnuan a wɔde folic acid ahyɛ mu ma anaasɛ wɔde ahyɛ mu den:

• Paanoo.
• Esam.
• Pasta a wɔde di dwuma.
• Ɛmo.
• Cereal a wɔde yɛ anɔpaduan.

Folate dodow a wuhia da biara no gyina mfe a woadi ne nneɛma afoforo so. Mpanyimfo dodow no ara hia folate microgram 400 (mcg) da biara. If you are pregnant , ɛho hia sɛ wofa folic acid a wɔde ma na ama woahwɛ ahu sɛ worenya folate a ɛdɔɔso da biara.

Sɛ worenom nnuru biara a ɛmma folate ntumi nkɔ nipadua no mu a, wo ne wo duruyɛfo nkasa mfa folic acid a wode bɛka ho no ho.

Sɛ mewɔ folate a enni me mu a, dɛn na ɛba?

Sɛ woma folate a wudi no yɛ kɛse a, nea efi folate a wunni mu ba no befi ase adan. Ɛho hia sɛ wudi nnuan a ɛdɔɔso a folate wom anaa nnuan a wɔde folic acid aka ho. Nea ɛka ho no, sɛ ɛho hia a, fa folic acid a wɔde ma a. Sɛ woannya folate a ɛdɔɔso a, nsɛnnennen te sɛ mogya a ɛtɔ kɔ nipadua mu no betumi akɔ so.

Dɛn ne Amemene mu Folate a Ɛho Hia?

Amemene mu folate a enni nipadua mu no yɛ tebea a ɛntaa nsi. Ɛba bere a akokoaa no amemene nni folate no. Nkokoaa a wɔwo wɔn a wɔn amemene mu folate nnim no nyin sɛnea ɛsɛ wɔ wɔn mmofraase. Afei, bere a wɔadi bɛyɛ mfe 2 no, wɔn adwene ne wɔn nipadua mu ahoɔden fi ase brɛ ase. Adwene mu dɛmdi, kasa mu haw, akisikuru, ne ɔhaw a ɛne sɛ ɔbɛma nneɛma akɔ so ayɛ biako (ataxia) betumi ayɛ kɛse. Awosu mu nsakrae bi na ɛde tebea yi ba .

Nsonsonoe bɛn na ɛda vitamin B12 a enni nipadua mu ne folate a enni nipadua mu ntam?

Vitamin B12 ne folate nyinaa ho hia na ama woatumi ayɛ wo mogya mu nkwammoaa kɔkɔɔ ne DNA. Sɛ obi nnya emu biara a, ebetumi ama wabrɛ, wayɛ mmerɛw, na mogya atɔ no. Nanso, nea ɛnte sɛ folate no, vitamin B12 nni afifide mu nnuan mu. B12 wɔ nam, nkesua, ne nufusu mu nneɛma titiriw. Enti, wɔn a wonni nam ne wɔn a wonni nam no wɔ asiane kɛse mu sɛ wobenya vitamin B12 a wonni. Vitamin B12 a enni nipadua no mu kɛse betumi de nsɛnnennen te sɛ adwenemhaw, adwene mu basaayɛ, nkae a ɛyera, nsu a wontumi nhyɛ mu, ne dɛ ne hua a ɛyera aba.

Dɛn ne MTHFR polymorphism?

Dɛn ne MTHFR?Enzyme bi a wɔfrɛ no methylenetetrahydrofolate reductase. Nnipa binom wɔ awosu mu nkwaadɔm bi a wɔfrɛ no MTHFR mu nsakrae , anaa nsakrae. Sɛ wowɔ saa nkwaadɔm mu nsakrae yi a, wo nipadua no ntumi nsakra folate nkɔ nea ɛyɛ adwuma, 5-MTHF (5-methyltetrahydrofolate) . Saa nkwaadɔm mu nsakrae yi ka Hispanicfo bɛyɛ 25%, aborɔfo bɛyɛ 10%, Asiafo bɛyɛ 10%, ne abibifo bɛyɛ 1%. Sɛ wowɔ saa nkwaadɔm mu nsakrae yi a, ebia wubenya mfaso afi folate aduru a 5-MTHF, folic acid a ɛyɛ adwuma no a wobɛnom mu.

Momma yɛnkae no tiawa (Take-Home Message) .

Okay, enti seesei wunim sɛ folate yɛ vitamin a ɛho hia ma yɛn nipadua, titiriw de yɛ mogya mu nkwammoaa kɔkɔɔ ne DNA, ɛnte saa? Titiriw sɛ woanyinsɛn a, folate ho hia na ama wo ba no nyin. Folate a enni nipadua mu no ntaa mma, nanso ebetumi de nsɛnnennen a emu yɛ den te sɛ awo mu dɛmdi ne mogya a ɛtɔ kɔ nipadua mu aba.

Enti, ɛho hia paa sɛ wudi aduan a nnuaba, nhabannuru (titiriw nhabannuru a ɛyɛ ahabammono tuntum), ne nnuan afoforo a folate anaa folic acid wom. Sɛ ɛho hia a, wubetumi nso anom folic acid a wɔde ma wɔ nnuruyɛfo afotu so. Ɛyɛ papa sɛ wo ne wo duruyɛfo bɛkasa afa folate dodow a wuhia da biara ho. Momma yɛnhwɛ nneɛma nketenkete yi so na ama yɛanya apɔwmuden!

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` Folate, folic acid, vitamin B9, mogya a ɛtɔ kɔ nipadua mu, nyinsɛn, awo mu dɛmdi, aduannuru, sintɔ