Mí katã míese ŋkɔ "folic acid" le afi aɖe, alo? Míese ɖɔktawo gblɔ na vidada siwo le fu fɔm alo vidada siwo fɔ fu be woano atikekui sia. Gake nuka tututue nye folic acid? Ðe funɔwo koe wòle veviea? Ao... Esia nye vitamin si le vevie ŋutɔ na mí katã, si le vevie na lãmenugbagbeviwo ƒe tsitsi le míaƒe ŋutilã me. Eyata mina míaƒo nu tso eŋu tsitotsito eye míaƒo nu tso eŋu egbea ko.
Gbã la, mina míakpɔe ɖa be vovototo kae le folate kple folic acid dome?
Le nyateƒe me la, esiawo nye vitamin B9 ƒomevi eve. Ne míagblɔe kpuie ŋutɔ la:
- Folate: Esia nye vitamin B9 si le nuɖuɖuwo me le dzɔdzɔme nu . Le kpɔɖeŋu me, folate le amagbe siwo me aŋgbawo le, amagbewo, kple atikutsetsewo me.
- Folic Acid: Esiae nye vitamin B9 si wowɔ le dodokpɔxɔ me. Enɔa vitamin-tikewo, nuɖuɖu siwo me wodea amii, kple nuɖuɖuwo abe wɔ ene me.
Nu vevitɔe nye be folic acid, eɖanye atikekui alo esi wotsɔ kpe ɖe nuɖuɖu ŋu o, míaƒe ŋutilã xɔa eƒe lãme nyuie wu folate si le nuɖuɖu me le dzɔdzɔme nu. Esia tae ɖɔktawo kafua folic acid ƒe atikekuiwo ne ehiã.
Nukatae folic acid le vevie na mí alea gbegbe ɖo?
Viɖe geɖe le esia me. Na míalé ŋku ɖe vevitɔwo ŋu.
Ametakpɔnu si hiã vevie le fufɔɣi!
Esiae nye viɖe vevitɔ kekeake si wonya nyuie wu le folic acid ŋu. Menye dzodzroe woɖoa aɖaŋu na nyɔnu si le mɔ kpɔm na vi be wòano folic acid hafi afɔ fu gɔ̃ hã o.
Folic acid ate ŋu aɖe vidzidzi ƒe gbɔdzɔgbɔdzɔ sesẽwo (e.g., spina bifida, anencephaly) ƒe afɔkua dzi akpɔtɔ le vidzĩ si le tsitsim ƒe ahɔhɔ̃ kple aklã me 70% alo esi wu nenema .
Zi geɖe la, vidzidzi ƒe gbɔdzɔgbɔdzɔ siawo dzɔna le fufɔfɔ ƒe kwasiɖa ʋɛ gbãtɔwo me, ɣeaɖewoɣi hafi nènya gɔ̃ hã be yefɔ fu. Esia tae ɖɔktawo ɖoa aɖaŋu na nyɔnuwo be woadze folic acid nono gɔme hafi woafɔ fu ne wole vidzidzi ŋu bum.
Tsɔ kpe ɖe eŋu la, folic acid kpena ɖe ame ŋu be ʋusɔgbɔdɔ (preeclampsia) kple vidzidzi kaba (vidzidzi kaba) ƒe afɔkua dzi ɖena kpɔtɔna le fufɔɣi.
Le dzi ƒe lãmesẽ ta
Amino acid aɖe si woyɔna be homocysteine le míaƒe ʋu me . Esia ƒe agbɔsɔsɔ fũ dzia dzidɔ ƒe afɔkua ɖe edzi. Folate kple vitamin B12 wɔa dɔ ɖekae tsɔ kpɔa homocysteine ƒe agbɔsɔsɔ dzi. Eyata folate si sɔ xɔxɔ ate ŋu akpe ɖe ŋuwò be wò dzi nanɔ lãmesẽ me.
Le ahɔhɔ̃ ƒe dɔwɔwɔ kple susu ƒe nyonyo ta
Numekukuwo ɖee fia be folate ƒe agbɔsɔsɔ si mede ame dzi o ate ŋu ana blanuiléle ƒe afɔkua nadzi ɖe edzi. Azɔ hã, ɖewohĩ amesiwo ƒe folate mesɔ gbɔ o la mawɔ dɔ abe blanuilélenutsitikewo ene o. Eyata ɣeaɖewoɣi la, wò ɖɔkta ate ŋu aŋlɔ folic acid kpeɖeŋutɔ na wò kpe ɖe wò blanuilélenutsitike ŋu.
Ʋusɔgbɔdɔ si tsoa folate ƒe anyimanɔmanɔ gbɔ
Ne folate mesu ŋutilãa me o la, nɔnɔme aɖe si woyɔna be megaloblastic anemia ate ŋu ado mo ɖa. Dzesiawo ate ŋu anye:
- Ðeɖiteameŋu ɣesiaɣi
- Esesẽna be wò susu nanɔ dɔ ŋu
- Dzi ƒe tsotso kabakaba alo esi mewɔ ɖeka o
- Yagbɔgbɔ sesẽ
Folic acid agbɔsɔsɔme kae nèhiã gbesiagbe?
Tabla si gbɔna la yɔ ga home siwo wokafu zi geɖe. Gake nenɔ susu me na wò be ne dɔléle aɖe le ŋuwò la, agbɔsɔsɔ siawo ate ŋu ato vovo. Eyata anyo wu be nàƒo nu kple wò ɖɔkta hafi adze kpeɖeŋutɔ ɖesiaɖe zazã gɔme .
| Amekawo Tae? | Gbesiagbe Gakpekpeɖeŋu si Wokafu (RDA - mcg) . |
|---|---|
| Ame tsitsiwo kple ɖevi suewo | Microgram 400 (400 mcg) ƒe kpekpeme . |
| Nyɔnu funɔwo | Ne mede ɖeke o la, microgram 600 (mcg 600) . |
| Vidada siwo naa no wo viwo | Microgram 500 (mcg 500) ƒe kpekpeme . |
Nuɖuɖu kawoe me folate sɔ gbɔ ɖo?
Tsɔ kpe ɖe folic acid-tikewo nono ŋu la, anyo be míade nuɖuɖu siwo me folate sɔ gbɔ ɖo hã míaƒe nuɖuɖu me. Kpɔɖeŋu aɖewoe nye esi.
| Nuɖuɖu ƒomevi | Nuɖᴐɖᴐ |
|---|---|
| Amagbe dama viviwo | Folate sɔ gbɔ ɖe amagbewo abe aŋanyi, kale, aŋanyi, kple kɔla amagbewo ene me. Enyo ŋutɔ be nàɖu amagbe asiʋlo ɖeka alo asiʋlo ɖeka gbesiagbe. |
| Lentils kple nukuwo | Nusiwo míeɖuna gbesiagbe abe lãmi, chickpeas, peas, kple green beans ene la me folate sɔ gbɔ ɖo. |
| Aziwo | Azi nye nuɖuɖu gã aɖe si menye protein sɔ gbɔ ɖe eme ko o, ke nunyiame bubu geɖewo hã le eme, siwo dome folate hã le. |
| Broccoli si wotsɔa lãgbalẽ wɔe | Broccoli, si bɔ ɖe Sri Lanka fifia hã nye amagbe si me folate sɔ gbɔ ɖo. |
| Citrus-kutsetsewo | Vitamin C kple folate hã le atikutsetsewo abe amititsetse, tangerine, kple lime ene me. |
| Akɔɖu | Folate aɖewo hã le akɔɖu, siwo me potassium sɔ gbɔ ɖo me. |
| Nuɖuɖu siwo me wotsɔ folic acid kpe ɖe eŋu | Fifia wotsɔ folic acid kpe ɖe abolo, nuku, kple wɔ aɖewo ŋu. Àte ŋu ade dzesi esiawo ne èxlẽ nusi woŋlɔ ɖe edzi. |
Ðe afɔku aɖewo le folic acid-tikewo nono mea?
Folic acid nye kpeɖeŋutɔ si le dedie ŋutɔ ne wozãe le agbɔsɔsɔ si wokafu nu. Ƒã hafi eƒe nugbegblẽ le ame ŋu mebɔ o.
- Nusiwo wògblẽna le ame ŋu: Ame aɖewo ate ŋu akpɔ ʋuʋudedi, ʋuʋudedi, gas , kple alɔ̃madɔmadɔ ne atikeawo ƒe agbɔsɔsɔme sɔ gbɔ akpa.
- Dɔwɔwɔ kple atike bubuwo: Ne èle atikewo nom na nɔnɔmewo abe asrãdɔ ene la, folic acid ƒe agbɔsɔsɔ gbogbo nono ate ŋu akpɔ ŋusẽ ɖe atike mawo ƒe dɔwɔwɔ dzi. Azɔ hã, ne èle atike nom na dɔléle bubu aɖe si nɔa anyi didi la, kpɔ egbɔ be yena wò ɖɔkta nanya hafi adze folic acid gɔme.
- Afɔku vevitɔ kekeake: Ɣeaɖewoɣi la, folic acid ɖeɖeko nono ate ŋu atsyɔ nu vitamin B12 ƒe anyimanɔmanɔ ƒe dzesiwo le ŋutilãa me. Vitamin B12 ƒe anyimanɔmanɔ nye dɔléle sesẽ aɖe si ate ŋu agblẽ nu le lãmekawo ŋu. Eyata vevietɔ ne èle nɔnɔme aɖe abe ʋusɔgbɔdɔ ene dam la, wò ɖɔkta hã alé ŋku ɖe wò B12 ƒe agbɔsɔsɔ ŋu hafi aŋlɔ atike si hiã la na wò.
Eyata mègano folic acid wòagbɔ eme abe alesi nèdi ene gbeɖe o. Wɔ ɖe wò ɖɔkta ƒe aɖaŋuɖoɖo dzi ɣesiaɣi.
Gbedasi si Wotsɔ Yi Aƒeme
- Folate nye vitamin B9 ƒomevi aɖe si le nuɖuɖuwo me le dzɔdzɔme nu. Folic acid nye ƒomevi ma ke si woate ŋu ano le atikekuiwo kple kpeɖeŋutɔtikewo me.
- Folic acid hiã vevie na funɔwo kple nyɔnu siwo le no nam vi be woaxe mɔ ɖe vidzidzi ƒe gbɔdzɔgbɔdzɔ sesẽwo nu le wo vi si le dɔ me.
- Folate ƒe anyimanɔmanɔ ate ŋu ahe kuxiwo abe ʋusɔgbɔdɔ kple dzidɔ ƒe afɔku si dzi ɖe edzi ene vɛ.
- Àte ŋu akpɔ folate le dzɔdzɔme nu tso nuɖuɖuwo abe amagbe siwo ƒe aŋgbawo le amadede dzẽ me, lãmi, nukuwo, kple azi ene me.
- Hafi nàdze vitamin kpeɖeŋutɔ ɖesiaɖe, vevietɔ folic acid, ƒo nu kple wò ɖɔkta tso agbɔsɔsɔme si nàzã kple wò hiahiãwo ŋu.
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