Shin kana gajiya koyaushe? Bari mu koyi komai game da ƙarancin sinadarin folate!

Shin kana jin gajiya duk tsawon yini, ba ka iya yin komai ba? Ko kuma wani lokacin kana jin kamar jikinka yana yin sanyi kuma numfashinka yana da ɗan wahala? Waɗannan ba wai kawai abubuwa ne na bazata ba, wataƙila jikinka yana da ƙarancin sinadarin folate, wanda zai iya haifar da ƙarancin jini, wato, anemia. A yau, bari mu yi magana game da menene ƙarancin folate, dalilin da yasa yake faruwa, da kuma yadda za a guji shi.

Menene Ciwon Rashin Jini na Folate? Bari mu fahimce shi a taƙaice!

A taƙaice dai, rashin sinadarin folate (folate) rashin isasshen jini cuta ce da ke faruwa sakamakon rashin sinadarin folate (folate), ko kuma bitamin B9, a jikinka. Abin da ke faruwa a cikin wannan shi ne cewa adadin ƙwayoyin jinin ja a jikinka ya yi ƙasa da na al'ada kuma ƙwayoyin jinin ja da ke akwai suna da girma sosai. Ka yi tunani a kai, waɗannan ƙwayoyin jinin ja suna ɗauke da iskar oxygen a cikin jikinmu. Don haka lokacin da waɗannan ƙwayoyin suka ragu, suka yi girma, ko kuma ba za su iya aiki yadda ya kamata ba, adadin iskar oxygen da jiki ke karɓa yana raguwa. Bayan lokaci, wannan rashin iskar oxygen shine abin da ke sa ka ji gajiya, rauni, da sanyi.

Me yasa ake samun karancin sinadarin folate a jiki? Me ke faruwa a cikin jiki?

Shin kun san yadda ake samar da jajayen ƙwayoyin jininmu? An fara samar da su ne daga ƙwayoyin halitta a cikin ƙashi a cikin ƙasusuwanmu. Waɗannan jajayen ƙwayoyin halitta suna girma a hankali suna haɗuwa da jininmu, suna ɗaukar iskar oxygen zuwa kowace gabobi da kyallen jiki.

A nan, wani sinadari mai suna folate yana da mahimmanci don samar da ƙwayoyin jinin ja masu lafiya yadda ya kamata. Kamar gina gida ne da siminti. Don haka, idan jikinka bai sami isasshen folate ba, ƙashin ƙashinka ba zai samar da ƙwayoyin jinin ja na yau da kullun ba. Madadin haka, yana samar da wani nau'in ƙwayoyin jinin ja mai girma wanda ba a saba gani ba wanda ake kira "megaloblasts."

Saboda waɗannan ƙwayoyin "megaloblastic" suna da girma sosai, wasu daga cikinsu ba sa ma fitowa daga cikin ƙashi su haɗu da jini. Kwayoyin da ke haɗuwa ba sa rayuwa har tsawon ƙwayoyin jinin ja masu lafiya. Suna mutuwa da sauri. Shi ya sa adadin ƙwayoyin jinin ja a jiki ke raguwa, wanda ke haifar da rashin jini, wanda ke nufin rashin jini. Shin kun fahimta?

Akwai wasu nau'ikan rashin jini?

Eh, cutar karancin jini cuta ce da mutane da yawa ke iya kamuwa da ita. Rashin lafiyar ƙwayoyin jinin ja yana faruwa ne sakamakon rashin isasshen jini. Akwai dalilai da yawa da ke haifar da cutar karancin jini:

• Manyan ƙwayoyin jinin ja (wannan kuma saboda ƙarancin folate da muke magana a kai ne).
• Rage samar da ƙwayoyin jinin ja masu lafiya.
• Lalacewar ƙwayoyin jinin ja da yawa ta hanyar hanta da saifa.
• Rage yawan haemoglobin, wani furotin da ke cikin ƙwayoyin jinin ja wanda ke ɗauke da iskar oxygen.
• Hemoglobin baya aiki yadda ya kamata, ma'ana ba zai iya ɗaukar iskar oxygen yadda ya kamata ba.
• Fashewar ƙwayoyin jinin ja a cikin jini.

Rukunin rashin jini da ke faruwa sakamakon manyan ƙwayoyin jinin ja da ba su dace ba ana kiransa da "macrocytic anemia". Wani nau'in wannan shine "megaloblastic anemia". Mai zuwa yana faɗuwa ƙarƙashin wannan "megaloblastic anemia":

• Anemia na ƙarancin folate
• Anemia na rashin bitamin B12
• Ciwon anemia mai tsanani

Baya ga wannan, wasu nau'ikan rashin jini da mutane da yawa suka ji labarinsu sune:

• Anemia na rashin ƙarfe
• Anemia na Sickle Cell

Yaya yawan ƙarancin folate yake?

Rashin sinadarin folate ba abu ne da ya zama ruwan dare a ƙasashen da suka ci gaba ba. Wannan ya faru ne saboda ana ƙara sinadarin folate a cikin abinci da yawa a waɗannan ƙasashe. Misali, a Amurka, ya zama dole a ƙara sinadarin folate a cikin abinci tun daga shekarar 1998. Dalilin haka shi ne cewa sinadarin folate yana da matuƙar muhimmanci ga ci gaban yaro a lokacin da yake cikin tayin.

Likitoci sun gano cewa rashin sinadarin folate na iya haifar da wasu lahani na haihuwa, musamman nakasar bututun jijiyoyi kamar spina bifida. Shi ya sa a ƙasashe da yawa, ana ƙara sinadarin folate a cikin yawancin abincin da muke ci, musamman hatsi da shinkafa.

Wa ke cikin haɗarin kamuwa da ƙarancin sinadarin folate?

Akwai mutanen da suka fi kamuwa da wannan yanayin. Duba idan ka faɗa cikin wannan rukuni:

• Mata masu shekaru haihuwa: Bukatar folate tana da yawa musamman ga matan da ke shirin yin ciki, a lokacin daukar ciki, da kuma shayarwa.
• Mutane da ke shan barasa fiye da kima: Barasa yana lalata ikon jiki na shan abubuwan gina jiki.
• Mutane sama da shekaru 60.
• Mutane masu matsalar tattalin arziki: Domin yana da wuya a sami isasshen abinci mai gina jiki.
• Mata masu juna biyu da masu shayarwa.

Me ke haifar da rashin sinadarin folate?

Babban dalili shine ba ma samun isasshen folate daga abincin da muke ci. Baya ga haka, akwai wasu dalilai da ke hana jiki shan ko amfani da folate yadda ya kamata:

• Shaye-shaye na barasa ('Matsalar amfani da barasa').
• Ana yi wa dialysis magani saboda gazawar koda.
• Cututtukan tsarin narkewar abinci, misali, cutar Crohn da cutar celiac.
• Amfani da wasu magunguna na dogon lokaci (misali, don farfadiya, cututtukan rheumatic, wasu maganin rigakafi, da magungunan rage garkuwar jiki).
• Yanayi na gado kamar "Rashin shan folate na gado" (wanda ikon jiki na shan folate ke raguwa tun daga haihuwa).

Menene alamomin wannan? Ta yaya za ka gane shi?

A wasu lokutan rashin sinadarin folate na iya faruwa ba tare da wata alama ba. Likitanka zai iya gano hakan ne kawai idan aka yi maka gwajin jini don wani abu daban.

Duk da haka, idan alamun suka bayyana, suna iya haɗawa da:

• Jin gajiya a kowane lokaci (`gajiya`): Kamar dai gajiyar ba ta tafi ba ko da bayan barci.
• Jin kasala da rauni yayin gudanar da ayyukan yau da kullun.
• Jin jiri, jin kasala.
• Fatar da ta yi fari (`pallor`): Yankunan kamar fuska, lebe, da tafukan hannu suna bayyana farare.
• Jin kamar zuciyarka tana bugawa da sauri, jin sautin bugawa a ƙirjinka, ko kuma jin kamar zuciyarka tana tsalle-tsalle (bugun zuciya).
• Wahalar numfashi (dyspnea): Rashin numfashi koda da ƙananan ayyuka.

Ta yaya ake gane wannan cuta daidai?

Idan kana da waɗannan alamomin, ya kamata ka ga likita. Likitanka zai yi maka gwajin jiki kuma ya tambaye ka game da tarihin lafiyarka da kuma alamun cutar. Tunda alamun rashin sinadarin folate sun yi kama da sauran cututtuka da yawa, za ka iya buƙatar yin gwajin jini da yawa don gano ko haka lamarin yake.

Manyan gwaje-gwajen jini sune:

• Cikakken ƙidayar jini (CBC): Wannan yana duba abubuwa da yawa, kamar adadin ƙwayoyin jinin ja, fararen ƙwayoyin jini, da platelets a cikin jinin ku, da kuma adadin haemoglobin.
• Smear jini na gefe (PBS): Wannan ya ƙunshi ɗaukar samfurin jininka da kuma duba shi a ƙarƙashin na'urar hangen nesa. Wannan yana ba ka damar ganin ainihin siffar ƙwayoyin jini, ko babba ne ko ƙanana, da kuma idan akwai wasu matsaloli.
• Adadin ƙwayoyin jini na reticulocyte: Kwayoyin jini na reticulocyte ƙanana ne, waɗanda ba su kai ba. Wannan gwajin yana duba ko ƙashin ƙashin ku yana samar da isassun ƙwayoyin jini na ja.

Tare da waɗannan gwaje-gwajen, likitanka zai kuma duba matakan folate a cikin jininka. Yawanci ana auna wannan a cikin raka'a da ake kira 'nanograms a kowace milliliter' (`ng/mL`).

• Rashin ƙarfi: Ƙasa da nanogram 2 a kowace millilita (`< 2 ng/mL`).
• Borderline: Tsakanin 2 zuwa 4 nanograms a kowace milliliter (`2 ng/ml - 4 ng/ml`).
• Ya isa: Fiye da nanogram 4 a kowace millilita (`> 4 ng/mL`).

Tunda rashin bitamin B12 da kuma rashin folate sau da yawa suna faruwa tare, likita zai kuma duba matakin bitamin B12 ɗinka.

Menene hanyoyin magance wannan?

Labari mai daɗi shine, akwai magani don wannan, kuma ya yi nasara sosai.

Babban maganin shine a ba da ƙarin bitamin B9.Yawanci ana ba da waɗannan a matsayin ƙwayoyi don sha da baki. Ga wasu mutanen da ke da wahalar haɗiye ƙwayoyin, ana iya ba su a matsayin allura, ko kuma a cikin jijiya (IV) da saline. Waɗannan ƙarin magunguna na iya buƙatar a ci gaba da shan su na tsawon watanni da yawa.

Likitan ku zai iya ba da shawarar a yi canje-canje a abincin ku. Idan rashin sinadarin folate ya samo asali ne daga wata matsala ta lafiya, yana da muhimmanci a yi maganin wannan matsalar.

Za a iya hana ƙarancin sinadarin folate a jiki?

Eh, tabbas yana yiwuwa. Yana da sauƙi a guji wannan yanayin idan kun kula da waɗannan abubuwan:

• Samun sinadarin folate na yau da kullun, ko dai ta hanyar abincin da kuke ci ko kuma ta hanyar shan ƙarin bitamin B9 (folic acid).
• Rage yawan barasa da kuke sha, ko kuma ku daina shan giya gaba ɗaya. Yawan shan barasa yana hana jiki shan muhimman abubuwan gina jiki, ciki har da folate.
• Idan kana da wata matsala ta lafiya da ke hana jikinka shan ko amfani da folate, yi magana da likitanka game da shi.

Nawa ne adadin folate (bitamin B9) muke buƙata kowace rana?

Ana kiran bitamin B9 da muke samu ta halitta daga abinci da suna folate. Bitamin B9 da ake ƙarawa a abinci ko kuma ake samu a cikin ƙwayoyin bitamin ana kiransa folic acid. Adadin folate da muke buƙata a kowace rana ya dogara da abubuwa da yawa:

• Shekaru: Yayin da kake tsufa, buƙatar folate tana ƙaruwa.
• Tushen Abinci: Jikinmu yana shan folic acid fiye da folate daga abinci.

Ana nuna adadin da aka ba da shawarar a kowace rana (RDAs) a cikin micrograms (mcg), waɗanda aka auna a cikin Dietary Folate Equivalents (DFE). Wannan na iya zama kamar abin rikitarwa, amma abu ne mai sauƙi.

• `1 mcg` na folate daga abinci yayi daidai da `1 mcg DFE`.
• Ko an ƙara folic acid a cikin abinci ko kuma daga ƙwayoyin bitamin da aka sha tare da abinci, 1 mcg na folic acid daidai yake da 1.67 mcg DFE (ma'ana jiki yana shan ƙarin abu).
• 1 mcg na folic acid daga ƙwayoyin bitamin da aka sha a cikin ciki mara komai daidai yake da 2 mcg na DFE (wanda jiki ke sha da kyau).

Misali, idan ka sha multivitamin mai `200 mcg` na folic acid a cikin komai a ciki, za a iya ƙididdige shi a matsayin `400 mcg DFE` (200 mcg x 2 = 400 mcg).

Matsakaicin babba yana buƙatar 400 mcg na DFE a kowace rana. Mata masu juna biyu suna buƙatar 600 mcg na DFE, kuma mata masu shayarwa suna buƙatar 500 mcg na DFE. Ya fi kyau ka nemi likitanka don ya ba ka adadin da ya dace da kai.

Waɗanne abinci ne ke ɗauke da sinadarin folate?

Abin farin ciki, akwai abinci da yawa waɗanda suke da kyau a cikin tushen folate. Gwada ƙara waɗannan a cikin abincinku:

• Nama: Hanta nama (akwai abubuwa da yawa, amma kuma dole ne ku yi tunani game da cholesterol)
• Kayan lambu da ganyen kore: Ganyayyaki kamar alayyafo, kale, ganyen collard, asparagus, Brussels sprouts, avocado, broccoli.
• Abincin da aka ƙarfafa: Wasu hatsi (hatsi na karin kumallo), shinkafa, burodi, taliya, garin burodi, garin masara. (Duba lakabin don ganin ko an ƙara folic acid.)
• Wake: Wake, wake.
• Gyada: Gyada, gyada.
• 'Ya'yan itace: 'Ya'yan itacen citrus kamar lemu da tangerines da ruwan 'ya'yan itacen su.

Ku tuna: Ana iya lalata folate idan an dafa waɗannan abincin na dogon lokaci, kamar idan an tafasa su da ruwa. Don haka a dafa su kaɗan gwargwadon iko, ko a ƙara su a cikin abincinku idan za a iya cin su danye (a wanke su da kyau).

Shin za a warke wannan yanayin idan aka yi masa magani?

Wataƙila eh! Maganin rashin sinadarin folate yawanci yana da matuƙar nasara. Cikin watanni kaɗan bayan fara shan bitamin B9, yawancin mutane suna fara sake samar da ƙwayoyin jinin ja masu lafiya, kuma alamunsu suna raguwa a hankali.

Yaushe ya kamata ka yi magana da likita game da rashin sinadarin folate?

Tabbatar da neman shawarar likita a irin waɗannan yanayi:

• Idan ba ka da tabbas game da adadin sinadarin folate da kake buƙata a kowace rana, ko kuma kana samun isasshensa.
• Idan kana da alamun rashin jini (kamar gajiya, rauni, rashin numfashi).
• Idan kana da wata matsala ta lafiya wadda za ta iya haifar da karancin sinadarin folate.
• Idan an taɓa yi maka magani saboda ƙarancin sinadarin folate kuma kana jin kamar alamun cutar suna dawowa.
• Idan kina shirin yin ciki, ko kuma kina da juna biyu. Wannan yana da matuƙar muhimmanci!

Zai iya zama ɗan abin damuwa a fahimci cewa kana da matsala da ƙwayoyin jininka. Amma ka tuna, alamun su ne yadda jikinka yake gaya maka cewa akwai matsala. Wataƙila kana buƙatar abinci mai kyau, ko kuma wata matsala ce ta rashin lafiya. Likitanka zai yi aiki tare da kai don gano musabbabin. Haka kuma za su rubuta maka ƙarin bitamin B9 da sauran magunguna idan ya cancanta. Tare da magani mai kyau da kuma bin umarnin likitanka, alamun za su fi kyau su inganta.

Muhimman abubuwan da ya kamata a tuna (Saƙon Kai Gida)

To, ga wasu abubuwan da za a tuna daga abin da muka tattauna:

• Folate (bitamin B9) muhimmin sinadari ne don samar da ƙwayoyin jinin ja masu lafiya.
• Rashin sinadarin folate na iya haifar da samuwar manyan ƙwayoyin jinin ja marasa kyau ('megaloblasts'), wanda ke haifar da rashin jini.
• Idan kana fuskantar alamu kamar gajiya akai-akai, rauni, fatar jiki mai launin fari, da wahalar numfashi, ka nemi likita.
• A haɗa abinci mai wadataccen folate (legumes, kayan lambu kore, goro, abinci mai ƙarin folate) a cikin abincinku.
• Mata masu juna biyu, masu shayarwa, da kuma waɗanda ke ƙoƙarin ɗaukar ciki ya kamata su yi taka tsantsan musamman game da sinadarin folate. A sha ƙwayoyin folic acid kamar yadda likitan ya rubuta.
• Sau da yawa ana iya magance wannan matsalar gaba ɗaya ta hanyar magani.

Don haka, ku kula da jikinku. Ku ci abinci mai kyau. Idan kuna da wata matsala, kada ku ji tsoron yin magana da likita. Ku kasance cikin koshin lafiya shine mafi mahimmanci!

` Folate, anemia, bitamin B9, ƙarancin jini, ƙwayoyin jinin ja, ƙarancin abinci mai gina jiki, lafiyar ciki