Sɛ́ wobɛhwɛ kwan sɛ wobɛyɛ ɛna no yɛ bere a ɛyɛ fɛ yiye wɔ asetra mu. Afei nso, saa bere yi mu no, ɛsɛ sɛ wususuw wo ne abofra ketewa a ɔwɔ w’awotwaa mu no nyinaa akwahosan ho pii. Enti ɛnnɛ yɛreka biribi a ɛyɛ mmerɛw yiye, nanso ɛho hia yiye, a ɛbɛboa wo ma wode wo ba no aba wiase yi mu a ɔwɔ apɔwmuden ho asɛm. Ɛno ne folic acid .
Sɛ yɛbɛka no tiawa a, dɛn ne folic acid?
Folic acid yɛ vitamin B bi.Ɛyɛ vitamin a wɔfrɛ no folate a wɔde awosu yɛ wɔ yɛn nipadua mu. Sɛ yɛbɛka no pɛpɛɛpɛ a, yɛfa folic acid wɔ aduruyɛ mu. Yenya folate fi awosu mu fi nneɛma te sɛ nhaban momono ne citrus nnuaba mu.
Eyi ho hia yɛn nipadua paa. Ɛho hia titiriw ma mogya mu nkwammoaa kɔkɔɔ a wɔyɛ. Nanso folic acid di dwuma kɛse mpo wɔ nyinsɛn mu . Ɛne sɛ, ɛboa neural tube, nhyehyɛe titiriw a wo ba no amemene ne n’akyi berɛmo (ntini a ɛwɔ akyi berɛmo no mu) no nyin no ma enyin yiye. Sɛ wɔanto eyi mu yiye a, akokoaa no betumi anya awo mu dɛmdi a emu yɛ den.
Bere bɛn na eye sen biara a wubetumi afi ase anom folic acid?
Ɛha na nnipa pii di mfomso. Nnipa pii susuw sɛ sɛ wohu sɛ wɔbɛwo a, ɛsɛ sɛ wofi ase nom folic acid . Nanso ɛno yɛ mfomso.
Susuw eyi ho: Wo ba no akwaa a ɛho hia te sɛ amemene ne akyi berɛmo no fi ase yɛ wɔ adapɛn 3-4 a edi kan wɔ nyinsɛn no mu. Ɛne sɛ, ansa na wubehu mpo sɛ woanyinsɛn. Enti ɛho hia sɛ wunya folate dodow a ɛfata wɔ wo nipadua mu wɔ saa bere titiriw no mu.
Ɛno nti na nnuruyɛfo kamfo kyerɛ sɛ sɛ woreyɛ nhyehyɛe sɛ wobɛwo akokoaa a, wubefi ase nom folic acid fi bere a woreyɛ nhyehyɛe sɛ wobɛwo no ara pɛ . Nhwehwɛmu bi ada no adi sɛ ɛnanom a anyɛ yiye koraa no wɔnom folic acid afe ansa na wɔrenyinsɛn no tumi tew asiane a ɛwɔ hɔ sɛ wɔbɛwo akokoaa ntɛm no so bɛyɛ 50%.
Wiase Nyinaa Akwahosan Ahyehyɛde no kamfo kyerɛ sɛ mmea a wɔadu awo mfe so nyinaa nnom folic acid da biara da. Enti ɛyɛ papa sɛ wubefi ase ntɛm. Sɛ woanyinsɛn dedaw a, ɛbɛyɛ papa sɛ wo ne wo duruyɛfo bɛkɔ akɔhwɛ sɛ wo vitamin ansa na woawo no wɔ folic acid dodow a ɛfata.
Folic acid dodow ahe na ɛsɛ sɛ wonom da biara?
Ɛsono dodow a wɔkamfo kyerɛ sɛ wɔmfa nni dwuma no gyina tebea no so. Wo duruyɛfo betumi ama woanya eyi ho ntease a emu da hɔ sen biara. Nanso, dodow a wɔkamfo kyerɛ wɔ ɔkwan a ɛkɔ akyiri so ni:
| Akwannya | Folic acid dodow a wɔkamfo kyerɛ da biara da |
|---|---|
| Bere a woreyɛ nhyehyɛe ama abofra no | Microgram 400 (400 mcg) na ɛwɔ hɔ. |
| Asram 3 a edi kan wɔ nyinsɛn no mu | Microgram 400 (400 mcg) na ɛwɔ hɔ. |
| Efi nyinsɛn no ɔsram a ɛto so 4 kosi 9 | Microgram 600 (mcg 600) na ɛwɔ hɔ. |
| Bere a wɔrema nufu no | Microgram 500 (500 mcg) na ɛwɔ hɔ. |
Adeyɛ a ɛfata sɛ wɔde adwene si so titiriw
Sɛ woadi kan awo akokoaa a neural tube mu dɛmdi a, wo duruyɛfo betumi akamfo folic acid dodow a ɛkɔ soro (te sɛ 4000 mcg anaa 4 mg da biara) ama wo nyinsɛn a edi hɔ no. Wɔ asɛm titiriw yi mu no, akyinnye biara nni ho sɛ ɛsɛ sɛ wo ne wo duruyɛfo kasa na wudi n’afotu akyi.
Mfaso atitiriw bɛn na ɛwɔ folic acid a wɔnom so?
Sɛnea yɛadi kan aka ho asɛm no, sɛ nipadua no nni folic acid a ɛdɔɔso a, ebia akokoaa no ntini mu ntini no rento mu yiye. Sɛ eyi ba a, ebetumi de awo mu dɛmdi a emu yɛ den yiye aba nkwa nna nyinaa mu .
- Spina bifida: Eyi yɛ tebea a akyi berɛmo anaa akyi berɛmo no ntumi nnyin yiye. Eyi betumi ama abofra no adi dɛm daa.
- Anencephaly: Eyi yɛ tebea a amemene no afã atitiriw ntumi nnyin koraa. Mpɛn pii no, mmofra a wɔwɔ saa tebea yi ntra ase nkyɛ.
Saa nneɛma yi betumi ayɛ hu sɛ wobɛte. Nanso asɛmpa no ne sɛ folic acid a wɔnom no betumi atew asiane a ɛwɔ hɔ sɛ ntini mu ntini a ɛyɛ mmerɛw no so anyɛ yiye koraa no 50%. Sɛ mpo ɛna bi awo abofra a ɔwɔ saa tebea yi pɛn a, asiane a ɛwɔ hɔ sɛ ɔbɛwo abofra foforo a ɔwɔ saa tebea yi no betumi atew bɛyɛ 70%.
Bio nso, folic acid a wɔnom ansa na wanyinsɛn ne bere a wɔanyinsɛn no nso betumi abɔ akokoaa no ho ban afi tebea horow te sɛ:
- Anofafa ne anom a apaapae
- Awo a ɛba ntɛm
- Nkokoaa a wɔn mu duru sua wɔ awo mu
- Nyinsɛn a wɔtow gu
- Akokoaa no nyin a ɛnkɔ yiye wɔ awotwaa mu
Folic acid nso so wɔ mfaso ma ɛna no akwahosan. Wɔakyerɛ nso sɛ folic acid betumi aboa ma asiane a ɛwɔ hɔ sɛ ɔhaw ahorow a ɛba bere a nyinsɛn te sɛ preeclampsia, komayare, ɔyare a ɛma obi hwe ase, kokoram ahorow bi, ne Alzheimer yare no so atew.
Nnuan bɛn na folate pii wom?
Wɔ folic acid aduru a wɔnom akyi no, ɛho hia yiye nso sɛ wudi aduan a folate pii wom.
| Aduane | Nkyerɛmu |
|---|---|
| Nnuadewa a ɛyɛ ahabammono tuntum | Nneɛma te sɛ spinach ne kale . |
| Lentils ne nnuadewa | Nneɛma te sɛ atoko, chickpeas, peas, ne green beans . |
| Citrus nnuaba a wɔde yɛ nnuaba | Nnuaba te sɛ akutu, tangerine, ne limes ne ne nsu. |
| Nnuan afoforo | Nkwaa, nantwinam mmerɛbo, anɔpaduan mu aburow a wɔahyɛ no den a wɔde folic acid aka ho. |
Nkrasɛm a Wɔde Kɔ Fie
- Sɛ woreyɛ nhyehyɛe sɛ wobɛfa abofra a, fi ase nom folic acid (400 mcg) da biara da anyɛ yiye koraa no ɔsram biako ansa na woanyinsɛn.
- Ɛho hia yiye sɛ wobɛnom folic acid wɔ nyinsɛn no asram 3 a edi kan no mu.
- Folic acid a wɔnom no betumi asiw awo mu dɛmdi a emu yɛ den (Neural Tube Defects) a ebetumi aba akokoaa no amemene ne n’akyi berɛmo mu no ano.
- Bere nyinaa kɔ wo duruyɛfo nkyɛn na woahu folic acid dodow a ɛfata a wuhia na woapaw vitamin a ɛfata ama wo.
- Wɔ nnuru a wɔnom akyi no, fa abɔde mu nnuan a folate pii wom te sɛ akutu, atoko, ne akutu ka w’aduan ho.
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