Tonse tamvapo dzina lakuti "folic acid" kwinakwake, sichoncho? Tamva madokotala akuuza amayi oyembekezera kapena amayi oyembekezera kuti amwe piritsili. Koma kodi folic acid ndi chiyani kwenikweni? Kodi ndi yofunika kwa amayi oyembekezera okha? Ayi... Iyi ndi vitamini yomwe ndi yofunika kwambiri kwa tonsefe, yofunikira pakukula kwa maselo m'thupi lathu. Choncho tiyeni tikambirane za izi mwatsatanetsatane komanso lero.
Choyamba, tiyeni tiwone, kodi kusiyana pakati pa folate ndi folic acid ndi kotani?
Izi ndi mitundu iwiri ya vitamini B9. Mwachidule:
- Folate: Ichi ndi vitamini B9 yomwe imapezeka mwachilengedwe mu zakudya. Mwachitsanzo, masamba obiriwira, ndiwo zamasamba, ndi zipatso zimakhala ndi folate.
- Folic Acid: Iyi ndi mtundu wa vitamini B9 wopangidwa mu labotale. Imapezeka m'mapiritsi a mavitamini, zakudya zolimbitsa thupi, komanso zakudya monga ufa.
Chofunika kwambiri ndichakuti folic acid, kaya itengedwa ngati mapiritsi kapena yowonjezeredwa ku chakudya, imayamwa bwino ndi matupi athu kuposa folate yomwe imapezeka mwachibadwa mu zakudya. Ichi ndichifukwa chake madokotala amalangiza mapiritsi a folic acid ngati pakufunika kutero.
N’chifukwa chiyani folic acid ndi yofunika kwambiri kwa ife?
Pali zabwino zambiri pa izi. Tiyeni tiwone zazikulu.
Chitetezo chofunikira kwambiri panthawi ya mimba!
Uwu ndiye ubwino wofunika kwambiri komanso wodziwika bwino wa folic acid. Sizachabe kuti mayi amene akuyembekezera mwana amalangizidwa kumwa folic acid ngakhale asanakhale ndi pakati.
Folic acid ingachepetse chiopsezo cha zilema zazikulu zobadwa nazo (monga spina bifida, anencephaly) mu ubongo wa mwana yemwe akukula ndi msana ndi 70% kapena kuposerapo .
Zilema zobadwa nazo nthawi zambiri zimachitika m'masabata oyamba a mimba, nthawi zina musanadziwe kuti muli ndi pakati. Ichi ndichifukwa chake madokotala amalangiza azimayi kuti ayambe kumwa folic acid asanakhale ndi pakati ngati akuganiza zokhala ndi mwana.
Kuphatikiza apo, folic acid imathandiza kuchepetsa chiopsezo cha kuthamanga kwa magazi (preeclampsia) ndi kubadwa msanga (kubereka msanga) panthawi ya mimba.
Thanzi la mtima
Magazi athu ali ndi amino acid yotchedwa homocysteine . Kuchuluka kwa izi kumawonjezera chiopsezo cha matenda a mtima. Folate ndi vitamini B12 zimagwira ntchito limodzi kuti ziwongolere kuchuluka kwa homocysteine. Chifukwa chake kupeza folate yokwanira kungathandize kuti mtima wanu ukhale wathanzi.
Kugwira ntchito kwa ubongo ndi thanzi labwino la maganizo
Kafukufuku wapeza kuti kuchuluka kwa folate m'thupi kungapangitse kuti munthu adwale matenda a maganizo. Komanso, anthu omwe ali ndi folate yochepa sangakhale othandiza kwambiri ngati mankhwala ochepetsa nkhawa. Choncho nthawi zina dokotala wanu angakulembereni folic acid pamodzi ndi mankhwala anu ochepetsa nkhawa.
Kuchepa kwa magazi m'thupi chifukwa cha kusowa kwa folic acid
Ngati thupi sililandira folate yokwanira, matenda otchedwa megaloblastic anemia angayambe. Zizindikiro zake zingaphatikizepo:
- Kutopa kosalekeza
- Kuvuta kuyang'ana kwambiri ntchito
- Kugunda kwa mtima mwachangu kapena kosasinthasintha
- Kuvuta kupuma
Kodi mufunika folic acid yochuluka bwanji patsiku?
Tebulo lotsatirali likuwonetsa kuchuluka komwe kumalimbikitsidwa. Komabe, kumbukirani kuti ngati muli ndi vuto la matenda, kuchuluka kumeneku kumatha kusiyana. Chifukwa chake , ndi bwino kulankhula ndi dokotala wanu musanayambe kugwiritsa ntchito mankhwala enaake .
| Kwa Ndani? | Ndalama Yovomerezeka ya Tsiku ndi Tsiku (RDA - mcg) |
|---|---|
| Akuluakulu ndi ana aang'ono | Ma microgram 400 (400 mcg) |
| Amayi oyembekezera | Osachepera ma microgram 600 (600 mcg) |
| Amayi oyamwitsa | Ma microgram 500 (500 mcg) |
Ndi zakudya ziti zomwe zili ndi folate yambiri?
Kuwonjezera pa kumwa mapiritsi a folic acid, ndi bwinonso kuphatikiza zakudya zokhala ndi folate yambiri muzakudya zathu. Nazi zitsanzo zina.
| Mtundu wa chakudya | Kufotokozera |
|---|---|
| Ndiwo zamasamba zobiriwira zakuda | Zakudya zobiriwira monga sipinachi, kale, sipinachi, ndi masamba a collard zili ndi folate yambiri. Ndibwino kwambiri kudya masamba ochepa kapena ochepa patsiku. |
| Lenti ndi mtedza | Zinthu zomwe timadya tsiku lililonse monga nyemba, nyemba, nandolo, ndi nyemba zobiriwira zimakhala ndi folate yambiri. |
| Mazira | Mazira ndi chakudya chapamwamba chomwe sichimangokhala ndi mapuloteni ambiri, komanso chili ndi michere ina yambiri, kuphatikizapo folate. |
| Burokoli | Brokoli, yomwe imapezeka kwambiri ku Sri Lanka, ndi ndiwo zamasamba zomwe zili ndi folate yambiri. |
| Zipatso za citrus | Zipatso monga malalanje, ma tangerines, ndi mandimu zili ndi vitamini C komanso folate. |
| Nthochi | Nthochi, zomwe zili ndi potaziyamu wambiri, zimakhalanso ndi folate pang'ono. |
| Zakudya zokhala ndi folic acid yowonjezera | Mikate ina, chimanga, ndi ufa tsopano zili ndi folic acid yowonjezeredwa. Mutha kuzizindikira powerenga chizindikirocho. |
Kodi pali zoopsa zilizonse pakumwa mapiritsi a folic acid?
Folic acid ndi mankhwala abwino kwambiri akamwedwa pa mlingo woyenera. Zotsatirapo zake zimakhala zochepa.
- Zotsatirapo zake: Anthu ena amatha kudzimbidwa, nseru, mpweya , komanso kusowa tulo ngati mlingo wake ndi wokwera kwambiri.
- Kugwirizana ndi mankhwala ena: Ngati mukumwa mankhwala a matenda monga khunyu, kumwa mankhwala ambiri a folic acid kungakhudze momwe mankhwalawa amagwirira ntchito. Komanso, ngati mukumwa mankhwala a matenda ena aliwonse osatha, onetsetsani kuti mwadziwitsa dokotala wanu musanayambe kumwa folic acid.
- Choopsa chachikulu: Nthawi zina, kumwa folic acid yokha kungabise zizindikiro za kusowa kwa vitamini B12 m'thupi. Kusowa kwa vitamini B12 ndi vuto lalikulu lomwe lingawononge mitsempha. Chifukwa chake, makamaka pochiza matenda monga kuchepa kwa magazi m'thupi, dokotala wanu adzayang'ananso kuchuluka kwa B12 yanu asanakupatseni chithandizo chofunikira.
Choncho, musamwe folic acid mopitirira muyeso momwe mukufunira. Nthawi zonse tsatirani malangizo a dokotala wanu.
Uthenga Wopita Nawo Kunyumba
- Folate ndi mtundu wa vitamini B9 womwe umapezeka mwachibadwa mu zakudya. Folic acid ndi mtundu womwewo womwe ungatengedwe m'mapiritsi ndi zakudya zowonjezera.
- Folic acid ndi yofunika kwambiri kwa amayi apakati ndi oyamwitsa kuti apewe mavuto aakulu obadwa nawo mwa mwana wawo wosabadwa.
- Kusowa kwa folate kungayambitse mavuto monga kuchepa kwa magazi m'thupi komanso chiopsezo chowonjezeka cha matenda a mtima.
- Mukhoza kupeza folate mwachilengedwe kuchokera ku zakudya monga ndiwo zamasamba zobiriwira, mphodza, mtedza, ndi mazira.
- Musanayambe kumwa mankhwala enaake a vitamini, makamaka folic acid, kambiranani ndi dokotala wanu za mlingo wanu ndi zosowa zanu.
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