Twese twumvise izina "aside folic" ahantu runaka, si byo se? Twumvise abaganga babwira ababyeyi batwite cyangwa ababyeyi batwite gufata iki kinini. Ariko se aside folic ni iki? Ese ni ingenzi ku bagore batwite gusa? Oya... Iyi ni vitamine ifitiye akamaro kanini twese, ni ingenzi mu gukura kw'uturemangingo mu mubiri wacu. Reka tubiganireho birambuye kandi byoroshye uyu munsi.
Reka tubanze turebe itandukaniro riri hagati ya folate na aside folic ni irihe?
Mu by’ukuri ubu ni ubwoko bubiri bwa vitamine B9. Mu magambo make cyane:
- Folate: Iyi ni vitamine B9 iboneka mu biribwa mu buryo busanzwe . Urugero, imboga, n'imbuto birimo folate.
- Aside Folike: Iyi ni ubwoko bwa vitamine B9 ikorerwa muri laboratwari. Iboneka mu binini bya vitamine, ibiryo bikungahaye ku ntungamubiri, n'ibiribwa nk'ifu.
Igikuru ni uko aside folike, yaba ifashwe nk'ibinini cyangwa iyongewe mu biribwa, umubiri wacu uyinjiza neza kurusha folike iboneka mu biribwa. Niyo mpamvu abaganga basaba ibinini bya aside folike iyo bibaye ngombwa.
Kuki aside folike ari ingenzi cyane kuri twe?
Hari inyungu nyinshi kuri ibi. Reka turebe iby'ingenzi.
Urinda ntagereranywa mu gihe cyo gutwita!
Iyi ni yo nyungu y'ingenzi kandi izwi cyane ya aside folike. Si ubusa ko umugore utwite agirwa inama yo gufata aside folike mbere yo gutwita.
Aside folike ishobora kugabanya ibyago byo kuvukana ubumuga bukomeye (urugero: spina bifida, anencephaly) mu bwonko bw'umwana uri gukura no mu ruti rw'umugongo ku kigero cya 70% cyangwa kirenze .
Ubu busembwa bwo kuvuka bukunze kubaho mu byumweru bike bya mbere byo gutwita, rimwe na rimwe mbere yuko umenya ko utwite. Niyo mpamvu abaganga bagira inama abagore gutangira gufata aside folike mbere yo gutwita niba batekereza kubyara.
Byongeye kandi, aside folike ifasha kugabanya ibyago byo kurwara umuvuduko ukabije w'amaraso (preeclampsia) no kubyara igihe kitageze (kubyara hakiri kare) mu gihe cyo gutwita.
Ku buzima bw'umutima
Amaraso yacu arimo aside amine yitwa homocysteine . Ingano nyinshi y'ibi byongera ibyago byo kurwara indwara z'umutima. Folate na vitamine B12 bikorana mu kugenzura urugero rwa homocysteine. Kubona folate ihagije bishobora gufasha umutima wawe kugumana ubuzima bwiza.
Ku mikorere y'ubwonko n'imibereho myiza yo mu mutwe
Ubushakashatsi bwagaragaje ko urugero ruto rwa folate rushobora kongera ibyago byo kwiheba. Nanone, abantu bafite urugero ruto rwa folate bashobora kutagira akamaro nk'imiti igabanya ubukana bw'imitsi. Hari igihe muganga wawe ashobora kukwandikira inyunganiramirire ya aside folic hamwe n'imiti igabanya ubukana bw'imitsi.
Kubura amaraso ahagije biterwa no kubura folate
Iyo umubiri utabonye folate ihagije, indwara yitwa megaloblastic anemia ishobora kugaragara. Ibimenyetso bishobora kuba birimo:
- Umunaniro uhoraho
- Kugorwa no kwibanda ku kazi
- Umutima utera vuba cyangwa utari umeze neza
- Guhumeka bigoranye
Ukeneye aside folike ingana iki ku munsi?
Imbonerahamwe ikurikira igaragaza ingano rusange isabwa. Ariko, ibuka ko niba ufite ikibazo cy'uburwayi, izi ngano zishobora gutandukana. Kubwibyo , ni byiza kuvugana na muganga wawe mbere yo gutangira inyongeramusaruro iyo ari yo yose .
| Kuri bande? | Amafaranga asabwa buri munsi (RDA - mcg) |
|---|---|
| Abantu bakuru n'abana bato | mikorogarama 400 (mcg 400) |
| Abagore batwite | Nibura mikorogarama 600 (mcg 600) |
| Ababyeyi bonsa | mikorogarama 500 (mcg 500) |
Ni ibihe biribwa birimo folate nyinshi?
Uretse gufata ibinini bya aside folike, ni byiza gushyira mu mirire yacu ibiryo bikungahaye kuri folike. Dore ingero zimwe na zimwe.
| Ubwoko bw'ibiribwa | Ibisobanuro |
|---|---|
| Imboga z'icyatsi kibisi | Imboga nk'imboga zo mu bwoko bwa epinari, kale, epinari, n'imboga zo mu bwoko bwa collard bikungahaye kuri folate. Ni byiza cyane kurya imboga zo mu bwoko bwa folate ku munsi. |
| Ibishyimbo n'imbuto | Ibintu turya buri munsi nk'amashu, ibishyimbo, amashaza n'ibishyimbo bibisi bikungahaye kuri folate. |
| Amagi | Amagi ni ifunguro ryiza cyane ridafite poroteyine nyinshi gusa, ahubwo rinakubiyemo izindi ntungamubiri nyinshi, harimo na folate. |
| Brokoli | Brokoli, ubu ikunze kuboneka muri Sri Lanka, nayo ni imboga zikungahaye kuri folate. |
| Imbuto z'imitobe | Imbuto nk'amacunga, tangerines, na limes zirimo ingano ya vitamine C ndetse na folate. |
| Igitoki | Imineke, ikungahaye kuri potasiyumu, na yo irimo folate. |
| Ibyokurya birimo aside folike yongewemo | Imigati imwe, ibinyampeke, n'ifu ubu byongewemo aside folike. Ushobora kubimenya usomye icyapa cyabyo. |
Ese hari ingaruka zishobora guterwa no gufata ibinini bya aside folike?
Aside folike ni inyongeramusaruro yizewe cyane iyo uyifashe ku gipimo cyagenwe. Ingaruka mbi ni nke cyane.
- Ingaruka mbi: Hari abantu bashobora kugira ikibazo cyo kubyimba, isesemi, umwuka , no kudasinzira iyo ingano y'ibinini irenze urugero.
- Uburyo imiti ikoreshwa n'indi: Niba ufata imiti ivura indwara nk'igicuri, gufata aside folike nyinshi bishobora kugira ingaruka ku mikorere y'iyo miti. Nanone, niba ufata imiti y'indi ndwara idakira, banza ubibwire muganga wawe mbere yo gutangira gufata aside folike.
- Ingaruka zikomeye: Hari igihe gufata aside folike byonyine bishobora guhisha ibimenyetso by'ibura rya vitamine B12 mu mubiri. Ibura rya vitamine B12 ni indwara ikomeye ishobora kwangiza uturemangingo tw'imitsi. Kubwibyo, cyane cyane iyo uvura indwara nko kubura amaraso, muganga wawe azasuzuma urugero rwa B12 yawe mbere yo kuguha ubuvuzi bukenewe.
Kubwibyo rero, ntuzigere ufata aside folike ku rugero rurenze urugero uko ubyifuza. Buri gihe kurikiza inama za muganga wawe.
Ubutumwa bwo kujyana mu rugo
- Folate ni ubwoko bwa vitamine B9 iboneka mu biribwa mu buryo busanzwe. Aside folike ni ubwoko bumwe bushobora gufatwa mu binini no mu nyongeramusaruro.
- Aside folike ni ingenzi ku bagore batwite n'abonsa kugira ngo birinde ibibazo bikomeye ku mwana utwite.
- Kubura folate bishobora gutera ibibazo nko kubura amaraso mu mubiri no kwiyongera k'ibyago byo kurwara indwara z'umutima.
- Ushobora kubona folate mu buryo busanzwe ukoresheje ibiryo nk'imboga z'icyatsi kibisi, lentile, imbuto z'ubunyobwa n'amagi.
- Mbere yo gutangira inyunganiramirire iyo ari yo yose ya vitamine, cyane cyane aside folike, ganira na muganga wawe ku gipimo cyawe n'ibyo ukeneye.
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