Kua tohua pea e tō tākuta he pire kōwhai iti māu i tētahi wā, tika? He mea tino nui tēnei mō ngā whaea hāpu. Ko te waikawa folic tēnei. Engari he tokomaha te hunga e whakaaro ana ko tōna hiranga anake mō te hāpu. Engari ehara i te mea koinei te āhua. I tēnei rā, me kōrero tātou mō te waikawa folic, he aha te hiranga mō tō tātou tinana, me ngā mea hei tūpato i te wā e whakamahia ana.
He aha te waikawa folic?
He whakarāpopototanga noa iho, ko te waikawa folic he momo hangai o
te huaora B9 . He huaora tēnei e mahi ana i ngā mahi nui maha i roto i tō tātou tinana. Whakaarohia tō tātou tinana he wheketere nui. He maha ngā kaimahi rerekē e hiahiatia ana e tēnei wheketere kia pai ai te rere. Koinei te tikanga o ngā huaora. Ko te waikawa folic tētahi o ngā kaimahi nui. Ko ētahi o āna mahi matua ko:
- Te hanga pūtau toto whero : He mea nui te waikawa folic mō te hanga o ngā pūtau toto whero, e kawe ana i te hāora puta noa i ō tātou tinana. Mēnā kāore i te nui te hāora, ka pāngia pea koe e te anemia .
- Hauora o te roro: He mea tino nui hoki tēnei mō te mahi a tō tātou roro.
- Mō te hapūtanga hauora: I ngā wiki tuatahi o te hapūtanga, kei te whanake te roro me te tuaiwi o te pēpi. Mā te nui o te waikawa folic e whiwhi i tēnei wā ka āwhina i te ārai i ngā hapa whānau kino (Neural Tube Defects) i roto i te roro me te tuaiwi o te pēpi. Koia te take e tino taunaki ana ngā tākuta i tēnei mō ngā wāhine e hapu ana me ngā marama tōmua o te hapūtanga.
Ngā mea me kōrero e koe ki tō tākuta i mua i te whakamahinga o tēnei rongoā
I mua i te tīmatanga o te tango i te waikawa folic, me whakamōhio atu koe ki tō tākuta mō ngā āhuatanga e whai ake nei, nā te mea ka pā pea ēnei ki te whai huatanga o tēnei rongoā.
| Tō āhuatanga | He aha koe me whakamōhio ai? |
|---|
| Te waranga ki te waipiro, te cirrhosis ate rānei | Ka whakaitihia e te waipiro te mimiti o te waikawa folic e te tinana. |
| Te mate toto kino, te korenga rānei o te huaora B12 | (He mea tino nui) Mā te tango i te waikawa folic ka āwhina i te whakaiti i ngā tohu o te korenga o te huaora B12. Heoi, ka taea e te korenga o te B12 te whakararu i te pūnaha io. Nō reira, he mea tino nui te tautuhi tika. |
| Mate pāwera ki te waikawa folic, ki ētahi atu huaora B, ki ētahi atu rongoā, kai, ki ngā mea tiaki rānei | Hei ārai i ngā mate pāwera. |
| Mena kei te hapu koe, kei te ngana kia hapu, kei te whāngai u rānei koe | He mea nui kia mōhio te tākuta ki tēnei hei whakatau i te horopeta tika māu me tāu tamaiti. |
Me pēhea te tango tika i ngā pire waikawa folic?
- Inumia tēnei rongoā me te karāhe wai.
- Tangohia te horopeta i tohua e tō tākuta, kia rite ki te mea i tohua, me te wā tika. He mea pai kia taunga koe ki te tango i te wā kotahi i ia rā.
- Kaua e mutu te tango i tō rongoā me te kore he tohutohu a tō tākuta.
- Ki te hoatu ki ngā tamariki, me mahi i raro i te tohutohu a te tākuta anake. Ka rerekē te horopeta i runga i te tau me te hiahia.
Te nui rawa o te horomanga
Ki te nui rawa te horomia o tēnei rongoā e koe, arā, ki te nui rawa te horomia, kaua e mataku, engari me haere tonu ki te Wāhanga Maimoatanga Ohotata (ETU) o te hōhipera tata. Waea atu rānei ki te Pokapū Mōhiohio Paitini ā-Motu i te Hōhipera ā-Motu o Colombo mō ētahi tohutohu.
A, mēnā ka ngaro i ahau tētahi horopeta rongoā?
Whakaarohia kei te tango koe i tētahi pire i te 8 i te ata. Ki te wareware koe ki te tango, ā, ka mahara koe i te 12 i te poutumarotanga, tangohia te pire i ngaro i taua wā, kātahi ka tango anō i te 8 i te ata i te aonga ake. Engari ki te mahara koe i te 7 i te ahiahi, arā, kua tata ki tō wā 8 i te ata, pekehia te horopeta i ngaro, ka tango i te pire i te 8 i te ata i te aonga ake.
Kaua rawa e tango i ngā pire e rua i te wā kotahi. Ngā Pānga Taha Pea
He huaora haumaru te waikawa folic i te nuinga o te wā. He onge ngā pānga taha. Heoi, he mea pai kia mōhio ki ngā pānga taha i ētahi wā.
| Pānga taha | Me aha? |
|---|
| Āhea te rapu tohutohu hauora tonu |
|---|
| Ngā urupare mate pāwera: te kiri mākūkū, te mākūkū, te pupuhi o ngā ngutu, te mata, te arero, te korokoro rānei. | Kati tonu te tango i te rongoā ka toro atu ki te tākuta. |
| Te uaua ki te manawa. | Haere tonu ki te hōhipera tata. |
| Te mamae, te ngoikore, te ngaro rānei o te kare ā-roto o ngā peka. | Whakamōhio atu ki te tākuta. |
| Ngā mea hei kōrero ki tō tākuta mēnā ka mau tonu |
|---|
| Ngā panonitanga o te reka, te hau, te kore hiahia kai, te whakapairuaki, te mamae whānui, me te ngenge. | Ka memeha haere ēnei i roto i ētahi rā, engari ki te mau tonu, ki te whakarihariha rānei, kōrero ki tō tākuta. |
Ētahi atu kōrero nui
Ngā taunekeneke rongoā
Ka taea e te waikawa folic te taunekeneke me ētahi atu rongoā. Hei tauira, ko ētahi rongoā haurangi, methotrexate, me te nitrofurantoin.
Nō reira, he mea nui kia kōrero koe ki tō tākuta mō ngā rongoā katoa e tangohia ana e koe (tae atu ki ngā huaora, ngā rongoā otaota, me ngā tāpiringa). Te hiranga o te kai
Kia maumahara, ehara te tango i tēnei pire huaora i te whakakapi i te kai i tētahi kai pai, kai totika.
He mea nui anō hoki te kai i tētahi kai taurite. Ko ngā kai pēnei i ngā huawhenua rau matomato (pīnihi, kāre), ngā pīni, ngā rēneti, me ngā karaka kei roto i te waikawa folic.
Te rokiroki rongoā
- Puritia kia kore e taea e ngā tamariki te toro atu.
- Penapena ki te pāmahana rūma (i waenga i te 15-30 Celsius).
- Ka tere te pirau o tēnei rongoā, ā, ka kore e mahi mēnā ka pāngia e te mārama me te wera. Nō reira, me pupuri kia matara atu i te rā tika me te wera.
- Maka atu i muri i te rā paunga.
Karere Tangohia ki te Kāinga
- He huaora nui te waikawa folic (huaora B9) ehara i te mea mō ngā whaea hapū anake, engari mō te hanganga o ngā toto whero me te hauora o te roro.
- I mua i te tīmatanga o tēnei rongoā, kia mōhio koe ki te kōrero ki tō tākuta mō ētahi atu mate hauora kei a koe me ngā rongoā katoa e tangohia ana e koe.
- Tangohia tō rongoā kia rite ki te whakahaunga a tō tākuta, i te wā tika. Ki te ngaro koe i tētahi horopeta, kaua rawa e tangohia kia rua ngā horopeta i te wā kotahi.
- Kia maumahara ehara te tango pire waikawa folic i te whakakapi mō te kai taurite, kai totika.
- Rapua tonutia te awhina hauora mēnā ka pāngia koe e ngā tohu o te mate pāwera nui, pērā i te pupuhi o te mata, te korokoro , te uaua rānei ki te manawa.
- Ki te nui rawa te rongoā i tangohia e koe, haere ki te tari urupare o te hōhipera tata (ETU) me te whakapā atu rānei ki te National Poisons Information Centre .
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