Yɛn nyinaa ate edin "folic acid" no wɔ baabi, ɛnte saa? Yɛate sɛ nnuruyɛfo ka kyerɛ ɛnanom a wɔyem anaa ɛnanom a wɔyem sɛ wɔnnom saa aduru yi. Nanso dɛn ankasa ne folic acid? So ɛho hia mmaa a wɔyem nkutoo? Dabi... Eyi yɛ vitamin a ɛho hia yɛn nyinaa yiye, ɛho hia ma nkwammoaa a ɛwɔ yɛn nipadua mu no nyin. Enti momma yɛnka ho asɛm nkɔ akyiri na yɛnka ho asɛm nnɛ kɛkɛ.
Nea edi kan no, ma yɛnhwɛ, nsonsonoe bɛn na ɛda folate ne folic acid ntam?
Eyinom yɛ vitamin B9 ahorow abien ankasa. Sɛ yɛbɛka no tiawa a:
- Folate: Eyi yɛ vitamin B9 a efi awosu mu wɔ nnuan mu. Sɛ nhwɛso no, folate wɔ nhaban momono, nhabannuru, ne nnuaba mu.
- Folic Acid: Eyi ne vitamin B9 a wɔayɛ wɔ lab. Ɛwɔ vitamin pills, nnuan a wɔahyɛ no den, ne nnuan te sɛ esiam mu.
Ade a ɛho hia sen biara ne sɛ folic acid, sɛ́ ebia wɔnom sɛ aduru anaasɛ wɔde ka aduan ho no, yɛn nipadua no twetwe no yiye sen folate a efi awosu mu wɔ nnuan mu. Ɛno nti na nnuruyɛfo kamfo folic acid aduru kyerɛ bere a ɛho hia no.
Dɛn nti na folic acid ho hia yɛn saa?
Mfaso pii wɔ eyi so. Momma yɛnhwɛ emu atitiriw no.
Ade a ɛbɔ wo ho ban a ɛho nhia wɔ nyinsɛn mu!
Eyi ne mfaso a ɛho hia sen biara na wonim no yiye a ɛwɔ folic acid so. Ɛnyɛ kwa sɛ wotu ɔbea a ɔrehwɛ abofra kwan sɛ ɔnnom folic acid ansa na wanyinsɛn mpo.
Folic acid betumi atew asiane a ɛwɔ hɔ sɛ obi benya awo mu dɛmdi a emu yɛ den (e.g., spina bifida, anencephaly) wɔ akokoaa a ɔrenyin no amemene ne n’akyi berɛmo mu no so 70% anaa nea ɛboro saa .
Saa awo mu dɛmdi ahorow yi taa ba wɔ nyinsɛn no adapɛn kakraa a edi kan no mu, ɛtɔ mmere bi a ansa na woahu mpo sɛ woanyinsɛn. Ɛno nti na nnuruyɛfo tu mmea fo sɛ sɛ wɔresusuw ho sɛ wɔbɛwo a, wonfi ase nnom folic acid ansa na wɔanyinsɛn.
Nea ɛka ho no, folic acid boa ma asiane a ɛwɔ hɔ sɛ obi benya mogya mmoroso (preeclampsia) ne awo a ɛba ntɛm (awo a ɛba ntɛm) wɔ nyinsɛn mu no so tew.
Sɛnea ɛbɛyɛ a wobenya koma akwahosan
Amino acid bi a wɔfrɛ no homocysteine wɔ yɛn mogya mu . Eyi dodow a ɛkɔ soro no ma asiane a ɛwɔ hɔ sɛ obi benya komayare no yɛ kɛse. Folate ne vitamin B12 bom yɛ adwuma de hwɛ homocysteine dodow so. Enti folate a ɛdɔɔso a wubenya no betumi aboa ma wo koma anya apɔwmuden.
Sɛnea ɛbɛyɛ a amemene no dwumadi ne adwene mu yiyedi
Nhwehwɛmu ahorow ada no adi sɛ folate dodow a ɛba fam no betumi ama asiane a ɛwɔ hɔ sɛ obi benya adwenemhaw no ayɛ kɛse. Afei nso, ebia nnipa a folate dodow sua no rentumi nyɛ adwuma yiye te sɛ nnuru a ekum adwenemhaw. Enti ɛtɔ mmere bi a wo duruyɛfo betumi akyerɛw wo folic acid aduru bi aka wo aduru a ekum adwenemhaw ho.
Mogya a ɛtɔ mogya a ɛnam folate a enni nipadua mu so
Sɛ nipadua no nnya folate a ɛdɔɔso a, tebea bi a wɔfrɛ no megaloblastic anemia betumi aba. Ebia sɛnkyerɛnne ahorow no bi ne:
- Ɔbrɛ a ɛkɔ so daa
- Ɛyɛ den sɛ wode w’adwene besi adwuma so
- Koma a ɛbɔ ntɛmntɛm anaasɛ ɛnteɛ daa
- Ɔhome a ɛyɛ den
Folic acid dodow ahe na wuhia da biara?
Wɔakyerɛw sika dodow a wɔtaa kamfo kyerɛ wɔ pon a edidi so yi so. Nanso, ma ɛntra w’adwenem sɛ sɛ wowɔ aduruyɛ bi a, saa dodow yi betumi ayɛ soronko. Enti ɛbɛyɛ papa sɛ wo ne wo duruyɛfo bɛkasa ansa na woafi nnuru biara a wɔde ka aduan ho ase .
| Henanom Ma Henanom? | Daa Mmoa a Wɔkamfo Kyerɛ (RDA - mcg) . |
|---|---|
| Mpanyimfo ne mmofra nkumaa | Microgram 400 (400 mcg) na ɛwɔ hɔ. |
| Mmea a wɔyem | Anyɛ yiye koraa no, microgram 600 (600 mcg) . |
| Ɛnanom a wɔma wɔn nufu | Microgram 500 (500 mcg) na ɛwɔ hɔ. |
Nnuan bɛn na folate pii wom?
Wɔ folic acid aduru a yɛbɛnom akyi no, ɛyɛ papa nso sɛ yɛde nnuan a folate wom bɛka yɛn aduan ho. Nhwɛso ahorow bi ni.
| Aduan su | Nkyerɛmu |
|---|---|
| Nnuadewa a ɛyɛ ahabammono tuntum | Nnuadewa a ɛyɛ ahabammono te sɛ spinach, kale, spinach, ne collard greens wɔ folate pii. Ɛyɛ papa yiye sɛ wubedi nhaban momono nsa biako anaa nsa biako da biara. |
| Lentils ne nnuadewa | Nneɛma a yedi da biara te sɛ lentils, chickpeas, peas, ne green beans no wɔ folate pii. |
| Nkwaa a wɔde yɛ nkesua | Nkwaa yɛ aduan a ɛboro so a ɛnyɛ sɛ protein pii wom nko, na mmom aduannuru afoforo pii nso wom, a folate ka ho. |
| Broccoli a wɔde yɛ nneɛma | Broccoli a mprempren wɔtaa hu wɔ Sri Lanka no nso yɛ nhabannuru a folate pii wom. |
| Citrus nnuaba a wɔde yɛ nnuaba | Nnuaba te sɛ akutu, tangerine, ne limes wɔ vitamin C dodow bi ne folate nso. |
| Kwadu | Banana a potassium pii wom no nso wɔ folate bi. |
| Nnuan a wɔde folic acid aka ho | Mprempren wɔde folic acid aka paanoo, aburow, ne esiam bi ho. Wubetumi ahu eyinom denam nkyerɛwde a wɔde kyerɛw so a wobɛkenkan so. |
So asiane bi wɔ folic acid nnuru a wɔnom mu?
Folic acid yɛ aduan a ahobammɔ wom yiye bere a wɔnom no dodow a wɔkamfo kyerɛ no. Nneɛma bɔne a efi mu ba no ntaa mma.
- Nsunsuanso bɔne: Sɛ dodow a wɔde ma no dɔɔso dodo a, ebia nnipa binom bɛhohoro, akisikuru, gas , ne nna a wontumi nna.
- Nkitahodi a ɛda nnuru afoforo ntam: Sɛ worenom nnuru a wɔde sa tebea horow te sɛ akisikuru a, folic acid dodow a wobɛnom no betumi aka sɛnea saa nnuru no yɛ adwuma yiye. Afei nso, sɛ worenom nnuru a wɔde sa yare foforo biara a enni sabea a, hwɛ hu sɛ wobɛbɔ wo duruyɛfo amanneɛ ansa na woafi folic acid ase.
- Asiane a ɛho hia sen biara: Ɛtɔ mmere bi a, folic acid nkutoo a wɔnom no betumi akata vitamin B12 a enni nipadua no mu ho sɛnkyerɛnne ahorow so. Vitamin B12 a enni nipadua mu no yɛ tebea a emu yɛ den a ebetumi asɛe ntini ahorow no. Enti, titiriw bere a woresa tebea bi te sɛ mogya a ɛtɔ kɔ nipadua mu no, wo duruyɛfo nso bɛhwɛ wo B12 dodow ansa na wakyerɛw wo ayaresa a ɛho hia.
Enti, nnom folic acid dodow a ɛboro so da sɛnea wote nka. Di wo duruyɛfo afotu akyi bere nyinaa.
Nkrasɛm a Wɔde Kɔ Fie
- Folate yɛ vitamin B9 bi a ɛwɔ nnuan mu fi awosu mu. Folic acid yɛ ɔkwan koro no ara a wobetumi anom wɔ nnuru ne nnuru a wɔde ka aduan ho mu.
- Folic acid ho hia ma mmea a wɔyem ne wɔn a wɔma nufu na wɔasiw awo mu dɛmdi a emu yɛ den ano wɔ wɔn ba a ɔhyɛ yafunu mu no mu.
- Folate a enni nipadua mu no betumi de ɔhaw ahorow te sɛ mogya a ɛtɔ kɔ nipadua mu ne komayare ho asiane a ɛkɔ soro aba.
- Wubetumi anya folate fi awosu mu afi nnuan te sɛ nhabannuru a ɛyɛ ahabammono tuntum, atoko, nnuaba, ne nkesua mu.
- Ansa na wubefi ase de vitamin biara a wɔde ma, titiriw folic acid, ne wo duruyɛfo nka wo dodow ne nea wuhia ho asɛm.
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