Ua lohe mākou a pau i ka inoa "folic acid" ma kekahi wahi, ʻeā? Ua lohe mākou i nā kauka e haʻi ana i nā makuahine hāpai a i ʻole nā makuahine hāpai e lawe i kēia pila. Akā he aha maoli ka folic acid? He mea nui wale nō ia no nā wahine hāpai? ʻAʻole... He huaora kēia he mea nui loa no kākou a pau, he mea nui no ka ulu ʻana o nā pūnaewele i loko o ko kākou kino. No laila, e kamaʻilio kākou e pili ana i ia mea me nā kikoʻī a me ka maʻalahi i kēia lā.
ʻO ka mea mua, e nānā kākou, he aha ka ʻokoʻa ma waena o ka folate a me ka folic acid?
ʻElua ʻano o ka huaora B9 kēia. I ka ʻōlelo maʻalahi loa:
- Folate: ʻO kēia ka wikamina B9 i loaʻa maoli i nā meaʻai. Eia kekahi laʻana, aia ka folate i loko o nā lau ʻōmaʻomaʻo, nā mea kanu, a me nā huaʻai.
- ʻAkika Folic: ʻO kēia ke ʻano i hana ʻia ma ka lab o ka huaora B9. Loaʻa ia i loko o nā pila huaora, nā meaʻai i hoʻoikaika ʻia, a me nā meaʻai e like me ka palaoa.
ʻO ka mea nui loa , ʻo ka waikawa folic, inā i lawe ʻia ma ke ʻano he pila a i ʻole i hoʻohui ʻia i ka meaʻai, ua omo maikaʻi ʻia e ko mākou kino ma mua o ka folate i loaʻa maoli i nā meaʻai. ʻO ia ke kumu e paipai ai nā kauka i nā papa waikawa folic i ka wā e pono ai.
No ke aha he mea nui ka waikawa folic iā mākou?
Nui nā pono o kēia. E nānā kākou i nā mea nui.
He mea pale koʻikoʻi i ka wā hāpai!
ʻO kēia ka pōmaikaʻi nui loa a kaulana hoʻi o ka waikawa folic. ʻAʻole ia he mea ʻole ka ʻōlelo aʻoaʻo ʻia ʻana o ka wahine e hāpai ana i kahi keiki e lawe i ka waikawa folic ma mua o ka hāpai ʻana.
Hiki i ka waikawa Folic ke hōʻemi i ka pilikia o nā kīnā hānau koʻikoʻi (e like me ka spina bifida, anencephaly) i loko o ka lolo a me ke kaula spinal o ka pēpē e ulu ana ma 70% a ʻoi aku paha .
Loaʻa pinepine kēia mau kīnā hānau i nā pule mua o ka hāpai ʻana, i kekahi manawa ma mua o kou ʻike ʻana ua hāpai ʻoe. ʻO ia ke kumu e aʻo aku ai nā kauka i nā wahine e hoʻomaka e lawe i ka waikawa folic ma mua o ko lākou hāpai ʻana inā e noʻonoʻo ana lākou e loaʻa kahi pēpē.
Eia kekahi, kōkua ka waikawa folic i ka hoʻemi ʻana i ka pilikia o ke koko kiʻekiʻe (preeclampsia) a me ka hānau mua ʻana (ka hana mua) i ka wā hāpai.
No ke olakino o ka puʻuwai
Aia i loko o ko kākou koko kahi waikawa amino i kapa ʻia ʻo homocysteine . ʻO nā pae kiʻekiʻe o kēia e hoʻonui i ka pilikia o ka maʻi puʻuwai. Hana pū ka Folate a me ka huaora B12 e kaohi i nā pae homocysteine. No laila, ʻo ka loaʻa ʻana o ka folate lawa e hiki ke kōkua i ka mālama ʻana i kou puʻuwai i ke olakino.
No ka hana o ka lolo a me ke olakino noʻonoʻo
Ua ʻike ʻia nā noiʻi e hiki i nā pae folate haʻahaʻa ke hoʻonui i ka pilikia o ke kaumaha. Eia kekahi, ʻaʻole paha e like ka maikaʻi o ka poʻe me nā pae folate haʻahaʻa me nā antidepressants. No laila i kekahi manawa e kuhikuhi paha kāu kauka i kahi mea hoʻohui waikawa folic me kāu antidepressant.
ʻO ka anemia i hoʻokumu ʻia e ka nele o ka folate
Inā ʻaʻole lawa ka folate i ke kino, hiki ke ulu kahi maʻi i kapa ʻia ʻo megaloblastic anemia. Hiki i nā hōʻailona ke komo pū me:
- Luhi mau
- Ka paʻakikī i ka noʻonoʻo ʻana i ka hana
- Puʻuwai wikiwiki a ʻano ʻole paha
- Paʻakikī ka hanu ʻana
ʻEhia ka nui o ka waikawa folic e pono ai i kēlā me kēia lā?
Ua hōʻike ʻia ma ka papa ma lalo nei nā nui i ʻōlelo ʻia ma ke ʻano laulā. Eia nō naʻe, e hoʻomanaʻo inā he maʻi kou, hiki ke ʻokoʻa kēia mau nui. No laila , ʻoi aku ka maikaʻi o ke kamaʻilio ʻana me kāu kauka ma mua o ka hoʻomaka ʻana i kekahi mea hoʻohui .
| No wai? | Ka ʻAi i Manaʻo ʻia i kēlā me kēia lā (RDA - mcg) |
|---|---|
| Nā mākua a me nā keiki ʻōpio | 400 maikokalama (400 mcg) |
| Nā wahine hāpai | Ma ka liʻiliʻi he 600 micrograms (600 mcg) |
| Nā makuahine hānai waiū | 500 maikokalama (500 mcg) |
He aha nā meaʻai i kiʻekiʻe i ka folate?
Ma waho aʻe o ka lawe ʻana i nā pila folic acid, he manaʻo maikaʻi nō hoʻi e hoʻokomo i nā meaʻai waiwai i ka folate i kā mākou papaʻai. Eia kekahi mau laʻana.
| ʻAno meaʻai | Wehewehena |
|---|---|
| Nā mea kanu ʻōmaʻomaʻo ʻeleʻele | Waiwai nui i ka folate nā ʻōmaʻomaʻo e like me ka spinach, kale, spinach, a me nā lau collard. He mea maikaʻi loa ka ʻai ʻana i hoʻokahi a i ʻole ka lima o nā lau ʻōmaʻomaʻo i ka lā. |
| Nā lentil a me nā nati | ʻO nā mea a mākou e ʻai ai i kēlā me kēia lā e like me nā lentil, chickpeas, peas, a me nā pīni ʻōmaʻomaʻo he nui ka folate. |
| Nā hua manu | He meaʻai nui nā hua manu ʻaʻole wale ka nui o ka protein, akā aia pū kekahi mau meaola ʻē aʻe, me ka folate. |
| Broccoli | ʻO Broccoli, ka mea i loaʻa pinepine ʻia ma Sri Lanka i kēia manawa, he mea kanu waiwai hoʻi i ka folate. |
| Nā hua citrus | ʻO nā hua e like me nā ʻalani, nā tangerine, a me nā lime kekahi nui o ka wikamina C a me ka folate. |
| Maiʻa | ʻO ka maiʻa, he waiwai i ka potassium, aia kekahi folate. |
| Nā meaʻai me ka waikawa folic i hoʻohui ʻia | I kēia manawa, ua hoʻohui ʻia ka waikawa folic i kekahi mau berena, nā cereals, a me nā palaoa. Hiki iā ʻoe ke ʻike i kēia mau mea ma ka heluhelu ʻana i ka lepili. |
Aia kekahi mau pilikia i ka lawe ʻana i nā pila folic acid?
He mea hoʻohui palekana loa ka waikawa Folic ke lawe ʻia ma ka nui i ʻōlelo ʻia. He kākaʻikahi nā hopena ʻaoʻao.
- Nā hopena ʻaoʻao: Hiki i kekahi poʻe ke ʻike i ka pehu ʻana, ka nausea, ke kinoea , a me ka insomnia inā kiʻekiʻe loa ka nui o ka lāʻau.
- Nā pilina me nā lāʻau lapaʻau ʻē aʻe: Inā ʻoe e lawe nei i ka lāʻau lapaʻau no nā kūlana e like me ka maʻi epilepsy, ʻo ka lawe ʻana i nā dosis kiʻekiʻe o ka folic acid e hoʻopilikia paha i ka pono o kēlā mau lāʻau lapaʻau. Eia kekahi, inā ʻoe e lawe nei i ka lāʻau lapaʻau no kekahi maʻi maʻi ʻē aʻe, e hoʻomaopopo pono i kāu kauka ma mua o ka hoʻomaka ʻana i ka folic acid.
- ʻO ka pilikia nui loa: I kekahi manawa, ʻo ka lawe ʻana i ka waikawa folic wale nō ke uhi i nā hōʻailona o ka nele o ka huaora B12 i loko o ke kino. ʻO ka nele o ka huaora B12 kahi maʻi koʻikoʻi e hiki ke hōʻino i ka ʻōnaehana nerve. No laila, ʻoiai ke mālama nei i kahi maʻi e like me ka anemia, e nānā pū kāu kauka i kāu mau pae B12 ma mua o ke kuhikuhi ʻana i ka lāʻau e pono ai.
No laila, mai lawe i ka waikawa folic i nā nui nui loa e like me kou makemake. E hahai mau i ka ʻōlelo aʻo a kāu kauka.
Leka Lawe-Home
- ʻO ka Folate kahi ʻano o ka wikamina B9 i loaʻa maoli i nā meaʻai. ʻO ka waikawa Folic ke ʻano like i hiki ke lawe ʻia i loko o nā pila a me nā mea hoʻohui.
- He mea nui ka waikawa Folic no nā wahine hāpai a me ka hānai waiū e pale i nā kīnā hānau koʻikoʻi i kā lāua keiki i hānau ʻole ʻia.
- Hiki i ka hemahema o ka Folate ke hoʻoulu i nā pilikia e like me ka anemia a me ka hoʻonui ʻia o ka maʻi puʻuwai.
- Hiki iā ʻoe ke loaʻa ka folate ma ke ʻano kūlohelohe mai nā meaʻai e like me nā lau ʻōmaʻomaʻo ʻeleʻele, nā lentil, nā nati, a me nā hua manu.
- Ma mua o ka hoʻomaka ʻana i kekahi mea hoʻopihapiha huaora, ʻoiai ka waikawa folic, e kamaʻilio me kāu kauka e pili ana i kāu dosage a me nā pono.
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