Mɔkpɔkpɔ be yeazu vidada nye ɣeyiɣi dzeani aɖe ŋutɔ le agbe me. Azɔ hã, le ɣeyiɣi sia me la, ele be nàbu wò kple ɖevi sue si le wò dɔme siaa ƒe lãmesẽ ŋu geɖe. Eyata egbea míele nu ƒom tso nu bɔbɔe aɖe ŋutɔ, gake wòle vevie ŋutɔ, si akpe ɖe ŋuwò nàkplɔ viwòa ava xexe sia me le lãmesẽ me. Emae nye folic acid .
Kpuie ko la, nukae nye folic acid?
Folic acid nye vitamin B ƒomevi aɖe.Enye vitamin si woyɔna be folate, si wowɔna le dzɔdzɔme nu le míaƒe ŋutilã me. Ne míagblɔe tututu la, míenoa folic acid le atikekui ƒe nɔnɔme me. Míekpɔa folate le dzɔdzɔme nu tso nuwo abe aŋgba damawo kple citrus-kutsetsewo ene me.
Esia le vevie ŋutɔ na míaƒe ŋutilã. Ele vevie ŋutɔ na ʋumenugbagbevi dzĩwo wɔwɔ. Gake folic acid wɔa akpa gã aɖe wu le fufɔɣi . Eyae nye be ekpena ɖe ahɔhɔ̃mekawo, si nye xɔtunu vevitɔ si me viwòa ƒe ahɔhɔ̃ kple aklã (lãmeka si le aklã me) dzɔna le ŋu be wòatsi nyuie. Ne wometu esia nyuie o la, vidzĩa ate ŋu akpɔ vidzidzi ƒe gbɔdzɔgbɔdzɔ sesẽwo.
Ɣeyiɣi nyuitɔ kae nàdze folic acid nono gɔme?
Afi siae ame geɖe wɔa vodada le. Ame geɖe susuna be ne yewonya nya be yewoadzi vi ko la, ele be yewoadze folic acid nono gɔme . Gake ema mesɔ o.
Bu esia ŋu kpɔ: Viwòa ƒe ŋutinu veviwo, abe ahɔhɔ̃ kple aklã ene, dzea wɔwɔ gɔme le fufɔfɔ ƒe kwasiɖa 3-4 gbãtɔwo me. Eyae nye be hafi nànya gɔ̃ hã be yefɔ fu. Eyata ele vevie be folate ƒe agbɔsɔsɔ si sɔ nanɔ wò ŋutilã me le ɣeyiɣi vevi ma me.
Esia tae ɖɔktawo kafui be ne èle ɖoɖo wɔm be yeadzi vi la, nàdze folic acid nono gɔme tso esime nèle ɖoɖo wɔm be yeadzi vi . Numekuku aɖewo ɖee fia be vidada siwo no folic acid ƒe ɖeka ya teti hafi fɔ fu la te ŋu ɖe afɔku si le vidzidzi kaba me dzi kpɔtɔ abe 50% ene.
Xexeame ƒe Lãmesẽ Habɔbɔ ɖo aɖaŋu be nyɔnu siwo katã xɔ ƒe si woate ŋu adzi vi nano folic acid gbesiagbe. Eyata anyo be nàdze egɔme kaba. Ne èfɔ fu xoxo la, anyo be nàbia wò ɖɔkta be yeakpɔe ɖa be folic acid agbɔsɔsɔme si sɔ le wò vitamin si nèdo ŋgɔ na vidzidzi me hã.
Folic acid agbɔsɔsɔme kae wòle be nàno gbesiagbe?
Agbɔsɔsɔme si wokafu be woazã la toa vovo le nɔnɔmea nu. Wò ɖɔkta ate ŋu ana nàse esia gɔme nyuie wu. Gake agbɔsɔsɔme siwo wokafu zi geɖe lae nye esi:
| Mɔnukpɔkpɔ | Folic acid agbɔsɔsɔme si wokafu gbesiagbe |
|---|---|
| Ne èle ɖoɖo wɔm ɖe ɖevi ŋu | Microgram 400 (400 mcg) ƒe kpekpeme . |
| Fufɔfɔ ƒe ɣleti 3 gbãtɔwo | Microgram 400 (400 mcg) ƒe kpekpeme . |
| Tso fufɔfɔ ƒe ɣleti 4 lia vaseɖe 9 lia dzi | Microgram 600 (mcg 600) ƒe kpekpeme . |
| Le no nana wo me | Microgram 500 (mcg 500) ƒe kpekpeme . |
Nudzɔdzɔ si ŋu wòle be woalé ŋku ɖo etɔxɛe
Ne vidzĩ si ƒe ahɔhɔ̃mekawo ƒe dɔwɔwɔ gblẽ va yi la, wò ɖɔkta ate ŋu aɖo aɖaŋu be nàzã folic acid ƒe agbɔsɔsɔ si lolo wu (abe 4000 mcg alo 4 mg gbesiagbe ene) na wò fu si nàfɔ. Le go tɔxɛ sia me la, ele be nàƒo nu kple wò ɖɔkta godoo eye nàwɔ ɖe eƒe aɖaŋuɖoɖo dzi.
Viɖe vevi kawoe le folic acid nono me?
Abe alesi míedzro eme va yi ene la, ne folic acid mesɔ gbɔ ɖe ŋutilãa me o la, ɖewohĩ vidzĩa ƒe ahɔhɔ̃mekawo maxe nyuie o. Ne esia dzɔ la, ate ŋu ahe vidzidzi ƒe gbɔdzɔgbɔdzɔ sesẽ ŋutɔ, si anɔ anyi le eƒe agbemeŋkekewo katã me vɛ .
- Spina bifida: Esia nye nɔnɔme si me aklã alo akɔta ƒe akɔtaƒuwo metsina nyuie o. Esia ate ŋu ana ɖevia nazu nuwɔametɔ tegbee.
- Anencephaly: Esia nye nɔnɔme si me ahɔhɔ̃a ƒe akpa veviwo mete ŋu tsina bliboe o. Zi geɖe la, ɖevi siwo ŋu dɔléle sia le menɔa agbe didi o.
Nu siawo sese ate ŋu ado vɔvɔ̃ na ame. Gake nya nyuiae nye be folic acid nono ate ŋu aɖe ahɔhɔ̃mekawo ƒe dɔmawɔmawɔ nyuie ƒe afɔkua dzi akpɔtɔ 50% ya teti. Ne vidada aɖe dzi vi si ŋu dɔléle sia le do ŋgɔ hã la, woate ŋu aɖe afɔku si le vi bubu dzidzi si ŋu dɔléle sia le dzi akpɔtɔ abe 70% ene.
Tsɔ kpe ɖe eŋu la, folic acid nono do ŋgɔ na fufɔfɔ kple le fufɔɣi hã ate ŋu akpɔ vidzĩa ta tso nɔnɔmewo abe:
- Nuyi kple aɖu si me mã
- Vidzidzi kaba
- Vidzĩ siwo ƒe kpekpeme mede o le wo dzidzi me
- Fuɖeɖe
- Vidzĩa ƒe tsitsi le vidzidɔ me ƒe gbegblẽ
Folic acid hã ɖea vi na vidadaa ƒe lãmesẽ. Wogblɔ hã be folic acid ate ŋu akpe ɖe ame ŋu be wòaɖe kuxi siwo ate ŋu ado mo ɖa le fufɔɣi abe preeclampsia, dzidɔ, ʋusɔgbɔdɔ, kansa ƒomevi aɖewo, kple Alzheimer ƒe dɔléle ene dzi akpɔtɔ.
Nuɖuɖu kawoe me folate sɔ gbɔ ɖo?
Tsɔ kpe ɖe folic acid ƒe atikekuiwo nono ŋu la, ele vevie ŋutɔ hã be woaɖu nuɖuɖu si me folate sɔ gbɔ ɖo.
| Nuɖuɖu | Nuɖᴐɖᴐ |
|---|---|
| Amagbe dama viviwo | Nuwo abe aŋanyi kple kale ene . |
| Lentils kple nukuwo | Nuwo abe lãmi, chickpeas, peas, kple green beans ene . |
| Citrus-kutsetse | Atikutsetsewo abe amititsetse, tangerine, kple lime kple woƒe detsiƒonuwo. |
| Nuɖuɖu bubuwo | Azi, nyilã ƒe aklã, ŋdi me nuku siwo ŋu wodo ŋusẽe siwo me wotsɔ folic acid kpe ɖe eŋu. |
Gbedasi si Wotsɔ Yi Aƒeme
- Ne èle ɖoɖo wɔm ɖe vidzidzi ŋu la, dze folic acid (400 mcg) nono gɔme gbesiagbe ɣleti ɖeka ya teti hafi nàfɔ fu.
- Ele vevie ŋutɔ be woano folic acid le fufɔfɔ ƒe ɣleti 3 gbãtɔwo me.
- Folic acid nono ate ŋu axe mɔ ɖe vidzidzi ƒe gbɔdzɔgbɔdzɔ sesẽwo (Neural Tube Defects) si ate ŋu adzɔ le vidzĩa ƒe ahɔhɔ̃ kple aklã me nu.
- Kpɔ wò ɖɔkta gbɔ ɣesiaɣi be nànya folic acid ƒe agbɔsɔsɔ si sɔ si nèhiã eye nàtia vitamin si sɔ na wò.
- Tsɔ kpe ɖe atikekuiwo nono ŋu la, tsɔ dzɔdzɔmenuɖuɖu siwo me folate sɔ gbɔ ɖo, abe aŋanyi, lãmi, kple amititsetse ene kpe ɖe wò nuɖuɖu ŋu.
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Womeɖo nya aɖeke ɖe amewo haɖe o. Tsɔ wò nyaŋuɖoɖo kpe ɖe afisia zi gbãtɔ.
Tsɔ wò nyaŋuɖoɖo kpee