Ffenna erinnya "folic acid" tuliwulidde awalala, nedda? Tuwulidde abasawo nga bagamba bamaama abali embuto oba abali embuto okumira empeke eno. Naye ddala folic acid kye ki? Kikulu eri abakyala ab’embuto bokka? Nedda... Eno vitamiini enkulu nnyo gye tuli ffenna, eyeetaagisa ennyo okukula kw’obutoffaali mu mubiri gwaffe. Kale ka twogere ku nsonga eno mu bujjuvu era mu ngeri ennyangu leero.
Okusooka, ka tulabe, njawulo ki eriwo wakati wa folate ne folic acid?
Mu butuufu zino bika bibiri ebya vitamiini B9. Mu ngeri ennyangu ennyo:
- Folate: Ono ye vitamiini B9 mu butonde asangibwa mu mmere. Okugeza, ebibala ebibisi ebiriko ebikoola, enva endiirwa n’ebibala birimu ekirungo kya folate.
- Folic Acid: Eno y’engeri ya vitamiini B9 ekoleddwa mu laabu. Busangibwa mu ddagala lya vitamiini, emmere erimu ebirungo ebigumu, n’emmere ng’obuwunga.
Ekisinga obukulu kiri nti asidi wa folic, ka kibe nti amira ng’empeke oba ng’ayambibwa mu mmere, emibiri gyaffe giyingira bulungi okusinga folate asangibwa mu butonde mu mmere. Eno y’ensonga lwaki abasawo bawa amagezi okukozesa empeke za ‘folic acid’ bwe kiba kyetaagisa.
Lwaki asidi wa folic mukulu nnyo gye tuli?
Kino kirimu emigaso mingi. Katutunuulire ebikulu.
Omukuumi atalina kye yeetaaga ng’oli lubuto!
Guno gwe mugaso ogusinga obukulu era ogumanyiddwa ennyo ogwa folic acid. Si bwereere omukyala asuubira omwana aweebwa amagezi okumira asidi wa ‘folic acid’ ne bw’aba tannafuna lubuto.
Folic acid asobola okukendeeza ku bulabe bw’okuzaalibwa n’obulema obw’amaanyi (e.g., spina bifida, anencephaly) mu bwongo bw’omwana akula n’omugongo ebitundu 70% oba okusingawo .
Obulema buno obw’okuzaalibwa butera okubaawo mu wiiki ezisooka ng’oli lubuto, oluusi nga tonnamanya na nti oli lubuto. Y’ensonga lwaki abasawo bawa abakyala amagezi okutandika okumira asidi wa ‘folic acid’ nga tebannafuna lubuto bwe baba balowooza ku ky’okuzaala.
Okugatta ku ekyo, asidi wa folic ayamba okukendeeza ku bulabe bwa puleesa (preeclampsia) n’okuzaala nga tebanneetuuka (okuzaala amangu) ng’oli lubuto.
Ku lw’obulamu bw’omutima
Omusaayi gwaffe gulimu amino acid eyitibwa homocysteine . Kino bwe kibeera kinene kyongera obulabe bw’okufuna endwadde z’omutima. Folate ne vitamin B12 bikolagana okufuga emiwendo gya homocysteine. Kale okufuna ekirungo kya folate ekimala kiyinza okuyamba okukuuma omutima gwo nga mulamu bulungi.
Ku lw’okukola kw’obwongo n’obulamu obulungi obw’omutwe
Okunoonyereza kuzudde nti ekirungo kya folate ekitono kiyinza okwongera ku bulabe bw’okwennyamira. Ate era abantu abalina ekirungo kya folate ekitono bayinza obutakola bulungi ng’eddagala eriweweeza ku kweraliikirira. Kale oluusi omusawo ayinza okukuwa eddagala lya folic acid wamu n’eddagala lyo eriweweeza ku kweraliikirira.
Okukendeera kw’omusaayi okuva ku bbula ly’ekirungo kya folate
Singa omubiri tegufuna folate emala, embeera eyitibwa megaloblastic anemia eyinza okuvaamu. Obubonero buyinza okuli:
- Okukoowa buli kiseera
- Okukaluubirirwa okussa essira ku mulimu
- Omutima okukuba amangu oba mu ngeri etali ya bulijjo
- Okukaluubirirwa okussa
Owetaaga folic acid mmeka buli lunaku?
Omulongooti guno gulaga ssente ezisemba okutwalira awamu. Kyokka kimanye nti bw’oba olina embeera y’obujjanjabi, ssente zino ziyinza okwawukana. N'olwekyo kirungi okwogera n'omusawo wo nga tonnatandika kunywa mmere yonna .
| Ku Ani? | Ensimbi ezisemba buli lunaku (RDA - mcg) . |
|---|---|
| Abantu abakulu n’abaana abato | Micrograms 400 (400 mcg) . |
| Abakyala ab’embuto | Waakiri micrograms 600 (600 mcg) . |
| Ba maama abayonsa | Micrograms 500 (500 mcg) . |
Mmere ki erimu ekirungo kya folate ekingi?
Ng’oggyeeko okumira empeke za folic acid, kirungi n’okussaamu emmere erimu folate mu mmere yaffe. Bino bye bimu ku byokulabirako.
| Ekika ky’emmere | Okunnyonnyola |
|---|---|
| Enva endiirwa eza kiragala omuddugavu | Greens nga sipinaki, kale, sipinaki, ne collard greens zirimu ekirungo kya folate. Kirungi nnyo okulya engalo oba omukono gwa greens olunaku. |
| Entangawuuzi n’entangawuuzi | Ebintu bye tulya buli lunaku ng’entungo, entangawuuzi, entangawuuzi, n’ebinyeebwa ebibisi birimu ekirungo kya ‘folate’. |
| Amagi | Amagi mmere ya ‘superfood’ nga terimu puloteyina zokka, wabula erimu n’ebiriisa ebirala bingi omuli ne folate. |
| Broccoli | Broccoli kati atera okusangibwa mu Sri Lanka, nayo nva endiirwa erimu ekirungo kya folate. |
| Ebibala bya citrus | Ebibala ng’emicungwa, tangerine ne limes birimu ekirungo kya vitamin C nga kw’otadde ne folate. |
| Eryenvu | Ebijanjaalo ebirimu ekirungo kya potassium nabyo birimu ekirungo kya ‘folate’. |
| Emmere erimu asidi wa folic | Emigaati egimu, emmere ey’empeke n’obuwunga kati bibaamu asidi wa ‘folic’. Bino osobola okubizuula ng’osoma ekiwandiiko ekiwandiikiddwako. |
Waliwo akabi konna akali mu kumira empeke za folic acid?
Folic acid sirina bulabe nnyo bw’omira ku ddoozi eragiddwa. Ebizibu ebivaamu tebitera kubaawo.
- Ebizibu ebivaamu: Abantu abamu bayinza okufuna okuzimba, okuziyira, ggaasi , n’obuteebaka singa ddoozi eba nnyingi nnyo.
- Enkolagana n’eddagala eddala: Bw’oba omira eddagala ly’embeera ng’okusannyalala, okumira asidi wa folic omungi kiyinza okukosa obulungi bw’eddagala eryo. Ekirala bw’oba omira eddagala eriwonya obulwadde obulala bwonna obutawona, kakasa nti otegeeza omusawo wo nga tonnatandika kutandika asidi wa folic.
- Obulabe obusinga obukulu: Oluusi, okumira asidi wa folic yekka kiyinza okukweka obubonero bw’obutaba na vitamiini B12 mu mubiri. Obutabeera na vitamiini B12 mbeera ya maanyi era eyinza okwonoona obusimu. N’olwekyo naddala ng’ojjanjaba embeera ng’okukendeera kw’omusaayi, omusawo wo naye ajja kukebera emiwendo gya B12 nga tannakuwa bujjanjabi obwetaagisa.
N’olwekyo, tomira asidi wa folic mu ddoozi ezisukkiridde nga bw’owulira. Bulijjo goberera amagezi g’omusawo wo.
Obubaka Obutwala Awaka
- Folate kika kya vitamiini B9 nga mu butonde asangibwa mu mmere. Folic acid ye ngeri y’emu gy’osobola okumira mu ddagala n’ebirungo ebiyamba omubiri.
- Folic acid yeetaagibwa nnyo eri abakyala abali embuto n’abayonsa okutangira omwana waabwe ali mu lubuto okuzaala obulemu obw’amaanyi.
- Obutaba na folate kiyinza okuvaako obuzibu ng’okukendeeza ku musaayi n’obulabe bw’okulwala omutima okweyongera.
- Osobola okufuna folate mu butonde okuva mu mmere ng’enva endiirwa ez’amakoola aga kiragala omuddugavu, entangawuuzi, entangawuuzi, n’amagi.
- Nga tonnatandika kunywa vitamiini yonna naddala folic acid, yogerako n’omusawo wo ku ddoozi yo n’ebyetaago byo.
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