Peb txhua tus tau hnov lub npe "folic acid" nyob qhov twg, puas yog? Peb tau hnov cov kws kho mob hais kom cov niam cev xeeb tub lossis cov niam cev xeeb tub noj cov tshuaj no. Tab sis folic acid yog dab tsi tiag? Puas yog nws tsuas yog tseem ceeb rau cov poj niam cev xeeb tub xwb? Tsis yog ... Qhov no yog cov vitamin uas tseem ceeb heev rau peb txhua tus, tseem ceeb rau kev loj hlob ntawm cov hlwb hauv peb lub cev. Yog li cia peb tham txog nws kom meej thiab yooj yim hnub no.
Ua ntej, cia peb saib, qhov txawv ntawm folate thiab folic acid yog dab tsi?
Cov no yog ob hom vitamin B9. Yog hais yooj yim xwb ces:
- Folate: Qhov no yog vitamin B9 uas pom muaj nyob rau hauv cov khoom noj. Piv txwv li, cov nplooj ntsuab, zaub, thiab txiv hmab txiv ntoo muaj folate.
- Folic Acid: Qhov no yog hom vitamin B9 uas ua los ntawm chav kuaj. Nws pom muaj nyob rau hauv cov tshuaj vitamin, cov khoom noj uas muaj cov tshuaj vitamin ntxiv, thiab cov khoom noj xws li hmoov nplej.
Qhov tseem ceeb tshaj plaws yog tias folic acid, txawm tias noj ua tshuaj lossis ntxiv rau hauv zaub mov, peb lub cev nqus tau zoo dua li folate uas muaj nyob hauv cov zaub mov. Yog vim li ntawd cov kws kho mob thiaj li pom zoo kom noj cov tshuaj folic acid thaum tsim nyog.
Vim li cas folic acid thiaj tseem ceeb rau peb?
Muaj ntau yam zoo rau qhov no. Cia peb saib cov tseem ceeb.
Tus neeg tiv thaiv uas tsis tuaj yeem tiv thaiv thaum cev xeeb tub!
Qhov no yog qhov tseem ceeb tshaj plaws thiab paub zoo txog cov txiaj ntsig ntawm folic acid. Nws tsis yog qhov tsis muaj txiaj ntsig uas tus poj niam uas tab tom yuav muaj menyuam raug qhia kom noj folic acid ua ntej cev xeeb tub.
Folic acid tuaj yeem txo qhov kev pheej hmoo ntawm kev muaj teeb meem loj thaum yug los (piv txwv li, spina bifida, anencephaly) hauv lub hlwb thiab tus txha caj qaum ntawm tus menyuam uas tseem tab tom loj hlob los ntawm 70% lossis ntau dua .
Cov teeb meem no feem ntau tshwm sim rau ob peb lub lis piam thawj zaug ntawm kev cev xeeb tub, qee zaum ua ntej koj paub tias koj cev xeeb tub. Yog vim li ntawd cov kws kho mob thiaj li qhia kom cov poj niam pib noj folic acid ua ntej lawv cev xeeb tub yog tias lawv xav txog kev muaj menyuam.
Ntxiv rau, folic acid pab txo qhov kev pheej hmoo ntawm kev mob ntshav siab (preeclampsia) thiab yug ntxov (ua ntej yug) thaum cev xeeb tub.
Rau kev noj qab haus huv ntawm lub plawv
Peb cov ntshav muaj ib qho amino acid hu ua homocysteine . Cov qib siab ntawm qhov no ua rau muaj kev pheej hmoo ntawm kab mob plawv. Folate thiab vitamin B12 ua haujlwm ua ke los tswj cov qib homocysteine. Yog li ntawd, kev tau txais folate txaus tuaj yeem pab kom koj lub plawv noj qab nyob zoo.
Rau kev ua haujlwm ntawm lub hlwb thiab kev noj qab haus huv ntawm lub hlwb
Cov kev tshawb fawb pom tau tias cov folate qis tuaj yeem ua rau muaj kev pheej hmoo ntawm kev nyuaj siab. Tsis tas li ntawd, cov neeg uas muaj folate qis yuav tsis zoo npaum li cov tshuaj antidepressants. Yog li ntawd, qee zaum koj tus kws kho mob yuav sau ntawv kom noj cov tshuaj folic acid ntxiv nrog rau koj cov tshuaj antidepressants.
Kev tsis muaj ntshav txaus los ntawm kev tsis txaus folate
Yog tias lub cev tsis tau txais folate txaus, yuav muaj mob hu ua megaloblastic anemia. Cov tsos mob yuav muaj xws li:
- qaug zog tas li
- Nyuaj siab rau kev ua haujlwm
- Lub plawv dhia ceev lossis tsis xwm yeem
- Ua pa nyuaj
Koj xav tau folic acid ntau npaum li cas ib hnub?
Cov lus hauv qab no teev cov nqi uas feem ntau pom zoo. Txawm li cas los xij, nco ntsoov tias yog tias koj muaj mob, cov nqi no yuav txawv. Yog li ntawd , nws yog qhov zoo tshaj plaws los tham nrog koj tus kws kho mob ua ntej pib noj tshuaj ntxiv .
| Rau leej twg? | Cov Nyiaj Pab Txhua Hnub Uas Pom Zoo (RDA - mcg) |
|---|---|
| Cov neeg laus thiab cov menyuam yaus | 400 micrograms (400 mcg) |
| Cov poj niam cev xeeb tub | Yam tsawg kawg yog 600 micrograms (600 mcg) |
| Cov niam uas pub niam mis | 500 micrograms (500 mcg) |
Cov khoom noj twg muaj folate ntau?
Ntxiv rau kev noj cov tshuaj folic acid, nws tseem yog ib lub tswv yim zoo kom suav nrog cov khoom noj uas muaj folate ntau hauv peb cov zaub mov noj. Nov yog qee cov piv txwv.
| Hom zaub mov | Kev piav qhia |
|---|---|
| Cov zaub ntsuab tsaus | Cov zaub ntsuab xws li spinach, kale, spinach, thiab collard greens muaj ntau folate. Nws zoo heev rau noj ib txhais tes lossis ob txhais tes zaub ntsuab ib hnub. |
| Cov taum pauv thiab txiv ntoo | Cov khoom peb noj txhua hnub xws li lentils, chickpeas, peas thiab taum ntsuab muaj ntau folate. |
| Qe | Qe yog ib qho khoom noj khoom haus zoo heev uas tsis yog tsuas yog muaj protein ntau xwb, tab sis kuj muaj ntau lwm yam as-ham, suav nrog folate. |
| Paj yeeb | Broccoli, uas tam sim no feem ntau pom muaj nyob rau hauv Sri Lanka, kuj yog ib qho zaub nplua nuj nyob rau hauv folate. |
| Cov txiv qaub ntsuab | Cov txiv hmab txiv ntoo xws li txiv kab ntxwv, txiv kab ntxwv qaub, thiab txiv qaub ntsuab muaj qee cov vitamin C thiab folate. |
| Txiv tsawb | Txiv tsawb, uas muaj ntau cov potassium, kuj muaj qee cov folate. |
| Cov khoom noj uas muaj folic acid ntxiv | Qee cov mov ci, cov khoom noj uas muaj cov khoom noj uas muaj folic acid ntxiv rau hauv. Koj tuaj yeem paub cov no los ntawm kev nyeem daim ntawv lo. |
Puas muaj kev pheej hmoo ntawm kev noj cov tshuaj folic acid?
Folic acid yog ib qho tshuaj ntxiv uas muaj kev nyab xeeb heev thaum noj raws li qhov ntau npaum li tau pom zoo. Cov kev mob tshwm sim tsis tshua muaj.
- Cov kev mob tshwm sim: Ib txhia neeg yuav mob plab, xeev siab, roj , thiab pw tsis tsaug zog yog tias noj ntau dhau.
- Kev Sib Cuam Tshuam Nrog Lwm Cov Tshuaj: Yog tias koj noj tshuaj rau cov mob xws li qaug dab peg, kev noj cov tshuaj folic acid ntau dhau yuav cuam tshuam rau qhov ua tau zoo ntawm cov tshuaj ntawd. Tsis tas li ntawd, yog tias koj noj tshuaj rau lwm yam mob ntev, nco ntsoov qhia rau koj tus kws kho mob ua ntej pib noj folic acid.
- Qhov kev pheej hmoo tseem ceeb tshaj plaws: Qee zaum, kev noj folic acid ib leeg tuaj yeem zais cov tsos mob ntawm qhov tsis txaus vitamin B12 hauv lub cev. Qhov tsis txaus vitamin B12 yog ib qho mob hnyav uas tuaj yeem ua rau lub paj hlwb puas tsuaj. Yog li ntawd, tshwj xeeb tshaj yog thaum kho tus mob xws li ntshav tsis txaus, koj tus kws kho mob kuj yuav kuaj xyuas koj cov B12 ua ntej sau ntawv rau kev kho mob tsim nyog.
Yog li ntawd, tsis txhob noj folic acid ntau dhau raws li koj xav tau. Ib txwm ua raws li koj tus kws kho mob cov lus qhia.
Cov Lus Qhia Txog Kev Coj Mus Tsev
- Folate yog ib hom vitamin B9 uas pom muaj nyob rau hauv cov khoom noj. Folic acid yog tib hom uas noj tau hauv cov tshuaj ntsiav thiab cov tshuaj ntxiv.
- Folic acid yog qhov tseem ceeb rau cov poj niam cev xeeb tub thiab cov poj niam pub niam mis kom tiv thaiv kev puas tsuaj loj hauv lawv tus menyuam hauv plab.
- Qhov tsis txaus folate tuaj yeem ua rau muaj teeb meem xws li ntshav tsis txaus thiab muaj feem yuav mob plawv ntxiv.
- Koj tuaj yeem tau txais folate ntuj los ntawm cov khoom noj xws li zaub ntsuab tsaus, taum pauv, txiv ntoo, thiab qe.
- Ua ntej koj pib noj cov tshuaj vitamin ntxiv, tshwj xeeb yog folic acid, nrog koj tus kws kho mob tham txog koj cov tshuaj noj thiab cov kev xav tau.
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Tsis muaj lus teb tau muab tso tawm. Ntxiv koj cov lus tawm ntawm no thawj zaug.
Ntxiv koj cov lus