Kua rongo katoa tātou i te ingoa "waikawa folic" i tētahi wāhi, tika? Kua rongo tātou i ngā tākuta e kī ana ki ngā whaea hapū, ki ngā whaea hāpu rānei kia tangohia tēnei pire. Engari he aha rawa te waikawa folic? He mea nui anake mō ngā wāhine hāpu? Kāo... He huaora tino nui tēnei mō tātou katoa, he mea nui mō te tipu o ngā pūtau i roto i tō tātou tinana. Nō reira, me kōrero tātou mō tēnei mea i tēnei rā.
Tuatahi, kia tirohia tātou, he aha te rerekētanga i waenga i te folate me te waikawa folic?
E rua ngā momo huaora B9 o ēnei. Hei whakarāpopototanga:
- Folate: Ko te huaora B9 tēnei e kitea noatia ana i roto i ngā kai. Hei tauira, kei roto i ngā rau matomato, ngā huawhenua, me ngā hua te folate.
- Waikawa Folic: Koinei te momo huaora B9 i hangaia i te taiwhanga. Kei roto i ngā pire huaora, ngā kai whakakahangia, me ngā kai pēnei i te paraoa.
Ko te mea nui ko te waikawa folic, ahakoa he pire, he tāpiri rānei ki te kai, ka pai ake te mimiti o te waikawa folic e te tinana i te waikawa folic e kitea ana i roto i ngā kai. Koia te take e taunaki ana ngā tākuta i ngā papa waikawa folic ina hiahiatia.
He aha te hiranga o te waikawa folic ki a tātou?
He maha ngā painga o tēnei. Me titiro tātou ki ngā mea matua.
He kaitiaki tino nui i te wā e hapu ana!
Koinei te painga nui rawa atu, ā, e mōhiotia whānuitia ana hoki o te waikawa folic. Ehara i te mea kore noa iho te tohutohu i te wahine e hapu ana kia tango i te waikawa folic i mua i te haputanga.
Ka taea e te waikawa folic te whakaiti i te mōrearea o ngā koha whānau kino (hei tauira, te spina bifida, te anencephaly) i roto i te roro me te taurakira o te pēpi e whanake ana mā te 70% neke atu rānei .
He maha ngā wā ka puta ēnei hapa whānau i ngā wiki tuatahi o te hapūtanga, i ētahi wā i mua i te mōhio kei te hapū koe. Koia te take e tohutohu ai ngā tākuta i ngā wāhine kia tīmata ki te tango i te waikawa folic i mua i te hapūtanga mēnā kei te whakaaro rātou ki te whānau tamariki.
Hei tāpiri, ka āwhina te waikawa folic ki te whakaiti i te mōrearea o te toto toto tiketike (preeclampsia) me te whānautanga wawe (te whānautanga wawe) i te wā e hapū ana.
Mō te hauora o te ngākau
Kei roto i ō tātou toto he waikawa amino e kiia nei ko te homocysteine . Ka piki ake te mōrearea o te mate manawa i ngā taumata tiketike o tēnei. Ka mahi tahi te folate me te huaora B12 ki te whakahaere i ngā taumata homocysteine. Nō reira, mā te nui o te folate ka āwhina i te hauora o tō manawa.
Mō te mahi a te roro me te oranga hinengaro
Kua kitea e ngā rangahau ka taea e te iti o te taumata folate te whakanui ake i te mōrearea o te pouri. Waihoki, ko te hunga he iti te taumata folate, kāore pea i te rite te whai huatanga ki te hunga e whakaiti ana i te taumahatanga o te hinengaro. Nō reira, i ētahi wā ka tohua pea e tō tākuta he tāpiringa waikawa folic me tō rongoā whakaiti taumahatanga.
Te mate toto i puta mai i te korenga o te folate
Ki te kore e nui te folate e whiwhihia ana e te tinana, ka puta pea he āhuatanga e kiia nei ko te megaloblastic anemia. Ko ētahi o ngā tohu ko:
- Ngenge tonu
- He uaua ki te arotahi ki te mahi
- Te tere o te manawa, te koretake rānei o te manawa
- Te uaua ki te manawa
E hia te nui o te waikawa folic e hiahiatia ana e koe i ia rā?
Kei te ripanga e whai ake nei ngā rahinga e taunakitia whānuitia ana. Heoi, kia maumahara mēnā he mate hauora tōu, ka rerekē pea ēnei rahinga. Nō reira , he pai ake te kōrero ki tō tākuta i mua i te tīmatanga o tētahi tāpiringa .
| Mō wai? | Te Tahua e Manakohia ana mō ia Rā (RDA - mcg) |
|---|---|
| Ngā pakeke me ngā tamariki nohinohi | 400 maikirokaramu (400 maikirokaramu) |
| Ngā wāhine hapu | Neke atu i te 600 maikirokaramu (600 maikirokaramu) |
| Ngā whaea e whāngai u ana | 500 maikirokaramu (500 maikirokaramu) |
He aha ngā kai he nui te folate?
Haunga te tango i ngā pire waikawa folic, he mea pai anō hoki te whakauru i ngā kai whai kiko o te folate ki roto i ā tātou kai. Anei ētahi tauira.
| Momo kai | Whakaahuatanga |
|---|---|
| Ngā huawhenua matomato pouri | He nui te waikawa folic i roto i ngā kākano matomato pēnei i te pīnihi, te kāreti, te pīnihi, me te kāreti. He tino pai te kai i tētahi ringa, i ētahi rānei o ngā kākano matomato i te rā. |
| Ngā pīni me ngā nati | He nui te waikawa folic i roto i ngā kai e kainga ana e tātou i ia rā, pērā i te rēneti, te pīni pīni, te pīni me te pīni kakariki. |
| Ngā hua manu | He kai tino pai ngā hua manu, ehara i te mea he nui te pūmua anake, engari he maha atu anō hoki ngā matūkai kei roto, tae atu ki te folate. |
| Pūrokoro | Ko te broccoli, e kitea whānuitia ana i Sri Lanka i ēnei rā, he huawhenua anō hoki e nui ana te folate. |
| Ngā hua citrus | Kei roto i ngā hua pērā i te karaka, te tānerini, me te raima te nui o te huaora C me te folate. |
| Panana | He nui te pāhare pāporo i roto i ngā panana, ā, kei roto hoki i ēnei ētahi waikawa folic. |
| Ngā kai kei roto te waikawa folic tāpiri | Kei ētahi taro, witi, me ngā paraoa he waikawa folic kua tāpirihia inaianei. Ka taea e koe te tautuhi i ēnei mā te pānui i te tapanga. |
He mōrearea kei te tango i ngā pire waikawa folic?
He tino haumaru te waikawa folic ina tangohia i te horopeta kua tohua. He onge ngā pānga taha.
- Ngā pānga taha: Tērā pea ka pāngia ētahi tāngata e te pupuhi, te whakapairuaki, te hau , me te kore moe mēnā ka nui rawa te horopeta.
- Ngā taunekeneke ki ētahi atu rongoā: Mena kei te tango koe i ngā rongoā mō ngā āhuatanga pēnei i te mate haurangi, ka pā pea te nui o te waikawa folic ki te whai huatanga o aua rongoā i te tango i ngā horopeta nui. Waihoki, ki te tango koe i ngā rongoā mō tētahi atu mate mau tonu, kia mōhio koe ki te whakamōhio atu ki tō tākuta i mua i te tīmatanga o te tango i te waikawa folic.
- Ko te mōrearea nui rawa atu: I ētahi wā, mā te tango i te waikawa folic anake ka huna i ngā tohu o te ngoikore o te huaora B12 i roto i te tinana. He mate kino te ngoikore o te huaora B12 ka kino pea te pūnaha io. Nō reira, ina koa ka rongoatia he mate pēnei i te anemia, ka tirohia hoki e tō tākuta ō taumata B12 i mua i te tohu i te maimoatanga e tika ana.
Nō reira, kaua rawa e tango i te waikawa folic i te nui rawa o te horopeta e hiahiatia ana e koe. Me whai tonu i ngā tohutohu a tō tākuta.
Karere Tangohia ki te Kāinga
- Ko te Folate he momo huaora B9 e kitea noatia ana i roto i ngā kai. Ko te waikawa folic te momo kotahi e taea te tango i roto i ngā pire me ngā tāpiringa.
- He mea nui te waikawa folic mō ngā wāhine hāpu me ngā wāhine whāngai u hei ārai i ngā mate whānau kino o ā rātou pēpi kāore anō kia whānau.
- Ka pā mai pea ngā raruraru pēnei i te anemia me te nui haere o te mōrearea o te mate ngakau i te korenga o te folate.
- Ka taea e koe te tiki folate mā te taiao mai i ngā kai pēnei i ngā huawhenua rau kakariki pouri, ngā pīni, ngā nati, me ngā hua manu.
- I mua i te tīmatanga o tētahi tāpiringa huaora, inā koa ko te waikawa folic, kōrero ki tō tākuta mō tō horopeta me ō hiahia.
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