Une folate shoma here? Ngatidzidzei zvakawanda nezvekushomeka kwe folate!

Unonzwawo kuneta uye kuneta nguva dzese here? Dzimwe nguva unonzwa kucheneruka uye dzungu here? Kunyangwe izvi zviri zvinhu zvatisinganyatso tarisa, dzimwe nguva kuseri kweizvi kungave nekushaikwa kwechikafu chakakosha mumuviri wedu. Ndizvo zvinoreva kushomeka kwefolate . Ngatitaurei nezvazvo zvakadzama nhasi, sekunge tiri kutaura neshamwari.

Chii chinonzi folate? Yakafanana here nefolic acid?

Zvichitaurwa zviri nyore, folate chinhu chinovaka muviri chiri muboka revhitamini B9 uye chakakosha mumuviri wedu. Kutaura chokwadi, inowanikwa muzvikafu zvakawanda zvatinodya. Funga nezvazvo, miriwo yakasvibirira yakaita sespinachi, kale, uye collard greens, michero yecitrus yakaita semarangi nematangerines, nzungu dzakadai secashews nenzungu, bhinzi, pizi, lentils, hove, mazai, zvigadzirwa zvemukaka, nyama, hove, huku, uye zviyo zvakasiyana-siyana... Zvese izvi zvine folate.

Saka, sei folate ichikosha kwazvo kumuviri wedu? Folate inokosha pakugadzira masero matsvuku eropa mumiviri yedu uye pakugadzira majini mumasero edu, kureva DNA. Kukosha kwefolate hakugone kupfuudzwa zvakanyanya, kunyanya panguva yekuzvitakura. Folate inobatsira zvikuru mukukura kwemwana ari mudumbu, kunyanya mukukura kweuropi nemusana. Inobatsirawo kudzivirira matambudziko ekuzvarwa nawo.

Zvino unobvunza kuti, chii chinonzi folic acid? Folic acid imhando yefolate yakagadzirwa. Zvinonetsa kuti miviri yedu ichengetedze huwandu hwakawanda hwefolate yechisikigo. Zvisinei, folic acid inonyudzwa nyore nyore nemuviri. Ndosaka zvimwe zvekudya zvatinodya, zvakaita semupunga, chingwa, pasta, nezvimwe zviyo zvekudya zvemangwanani, zvakasimbiswa nefolic acid. Folic acid inogonawo kutorwa sekuwedzera kwekudya.

Ndezvipi zvinetso zvinogona kuitika nekuda kwekushomeka kwefolate?

Kana tikasawana folate yakakwana, matambudziko akasiyana-siyana, kureva matambudziko, anogona kuitika.

Ko kana folate isingakwani panguva yekuzvitakura?

Kushomeka kwefolate panguva yekuzvitakura idambudziko guru. Ingofungai, folate inokosha pakukura kwakanaka kweuropi nemusana wemwana asati aberekwa. Kana mukasawana zvakakwana, munogona kuva nezvikanganiso zvakakomba zvekuzvarwa nazvo zvinonzi neural tube defects . Pamwe makambonzwa nezvezvirwere zvakaita se spina bifida uye anencephaly . Idzi ndidzo mienzaniso yeizvi.

Kwete izvozvo chete, asi kushaikwa kwefolate kunogona kuwedzera njodzi yekubuda kweplacenta . Kureva kuti, placenta, iyo inopa chikafu kumwana, inoparadzana nechibereko. Uyezve, mwana anogona kuzvarwa nguva isati yakwana (kuzvarwa nguva isati yakwana) , kanaPane mukana wekuzvarwa uine huremu hushoma . Dzimwe ongororo dzakaratidza kuti kushomeka kwe folate panguva yekuzvitakura kunogona kutungamira kuzvirwere zvakaita se autism mumwana gare gare muhupenyu hwake.

Chii chinonzi Folate Deficiency Anemia?

Chimwe chirwere chikuru chinogona kukonzerwa nekushaikwa kwefolate ifolate deficiency anemia. Zvichitaurwa zviri nyore, anemia inguva apo muviri wedu usina masero matsvuku eropa akakwana. Aya masero matsvuku eropa akakosha pakutakura okisijeni kuenda kunhengo dzemuviri wedu. Kana tisina folate yakakwana, masero matsvuku eropa anogadzirwa mumuviri anogona kukura zvisina kujairika uye kusashanda zvakanaka. Izvi ndizvo zvatinodaidza kuti folate deficiency anemia.

Zvimwe zvinetso zvinogona kuitika

Pamusoro peizvi, kushomeka kwe folate kunogona kukonzera mamwe matambudziko ehutano. Izvi zvinosanganisira:

• Kusabereka.
• Mamwe marudzi egomarara.
• Chirwere chemwoyo.
• Kuora mwoyo.
• Dementia. (Kushaya pfungwa).
• Kudzikira kwebasa rekuziva.
• Chirwere cheAlzheimer.

Ndezvipi zviratidzo zvekushaya folate?

Chiratidzo chekutanga chekushaya folate kuneta kwakanyanya, kunova kuneta. Pamusoro pezvo, zvimwe zviratidzo zvinogona kuoneka.

Zviratidzo zvinosanganiswa neanemia

• Kuonekwa kwakachenuruka .
• Kutadza kufema zvakanaka (dyspnea).
• Kutsamwa, hasha dzinokurumidza.
• Dzungu.

Zviratidzo mumuromo

• Rurimi rwatsvuka uye rwunonzwa sekunge rwuri kurwadza.
• Maronda emuromo kana maronda emuromo.
• Kunzwa kuravira kwechikafu kwakaderera.

Hunhu hune chekuita nehurongwa hwetsinga

• Kukanganwa, kurasikirwa nendangariro.
• Kuomerwa nekutarisa pane chimwe chinhu.
• Kunzwa kuvhiringidzika.
• Kusasimba pakusarudza zvakanaka kubva pane zvakaipa uye kuita zvisarudzo.

Zvimwe zvinhu zvakajairika

• Kunzwa seusina hupenyu uye usina simba.
• Kushaya simba kwetsandanyama.
• Kuora mwoyo.
• Kuderedza huremu.
• Manyoka.

Kana ukaramba uine chimwe chezviratidzo izvi kana kupfuura, zvakanaka kutsvaga rubatsiro kubva kuna chiremba.

Ndezvipi zvikonzero zvekushomeka kwe folate mumuviri?

Chikonzero chikuru chekushaikwa kwefolate kusadya chikafu chine hutano uye chakakwana.Izvi zvinoreva kuti hatidyi chikafu chakakwana chine folate, kana chikafu chine folic acid yakawedzerwa machiri. Panogona kunge paine zvimwe zvikonzero:

• Zvirwere zvemudumbu: Kana uine chirwere chakadai sechirwere cheCrohn kana chirwere cheCeliac , dumbu rako ringasakwanisa kupinza folic acid zvakanaka.
• Kunwa doro zvakanyanya: Vamwe vanhu havanyatsoteerera kudya kwavo kana vakanwa doro rakawandisa. Ipapo muviri hauzowani folate yaunoda.
• Kubika miriwo nemichero zvakanyanya: Vazhinji vedu tinoda kudya miriwo nemichero zvakabikwa zvishoma kana kupwanywa. Zvisinei, chinhu chimwe chekurangarira ndechekuti kubika zvakanyanya, kureva kuzviisa pamoto wakanyanya, kunogona kuparadza folate yechisikigo iri muchikafu. Saka, zviri nani kubika miriwo nemichero zvishoma sezvinobvira, kana kuidya isina kubikwa, senge mumasaladhi.
• Hemolytic Anemia: Ichi chirwere cheropa umo masero matsvuku eropa anoparadzwa nekukurumidza, asi matsva haagone kugadzirwa nekukurumidza.
• Mimwe mishonga: Mimwe mishonga yepfari uye mishonga yezvirwere zvakaita seulcerative colitis inogona kukanganisa kunyudzwa kwefolate mumuviri.
• Kuongororwa kweitsvo: Kurapa uku kwevanhu vane dambudziko reitsvo kunogonawo kukonzera kushomeka kwefolate.

Nzira yekuziva sei kushomeka kwe folate?

Kana ukaona chiremba, achakubvunza nezvenhoroondo yako yezvekurapa uye zviratidzo. Nzira chete yekuziva zvechokwadi kana uine dambudziko rekushaya folate ndeyekuongororwa ropa. Kuongororwa kweropa uku kunoyera huwandu hwefolate muropa rako. Kana huwandu hwefolate yako hwakaderera, zvinoreva kuti une dambudziko refolate.

Kushomeka kwe folate kunorapwa sei?

Chiremba wako anogona kukupa mushonga wekuwedzera we folic acid , kana mapiritsi e folic acid, kurapa kushomeka kwe folate mumuviri wako. Munhu mukuru anoda ma micrograms 400 (mcg) e folic acid pazuva. Zvisinei, chiremba wako achakuudza chaizvo kuti unoda zvakawanda sei.

Zvakare, chiremba wako achakupa zano rekuti udye chikafu chine hutano uye chakaringana . Izvi zvinoreva kudya michero yakawanda, miriwo, uye chikafu chine folate kana chikafu chine folic acid yakawedzerwa.

Nzira yekudzivirira kushomeka kwe folate?

Nzira yakanakisisa yekudzivirira kushomeka kwefolate ndeyekudya chikafu chine hutano chinosanganisira chikafu chine folate kana folic acid. Chikafu chine folate zvinosanganisira:

• Nyemba dzakadai sepizi, bhinzi, nenyemba.
• Michero yeCitrus yakaita semarangi nematangerines.
• Muriwo wakasvibira wakaita sespinachi, gotukola, uye chard.
• Chiropa.
• Zvokudya zvegungwa.
• Mazai nezvikafu zvemukaka.
• Nyama nehuku.

Zvekudya zvine folic acid yakawanda kana kuti yakasimbiswa:

• Chingwa.
• Hupfu.
• Pasta.
• Mupunga.
• Zviyo zvekudya zvemangwanani.

Huwandu hwefolate hwaunoda zuva rega rega hunoenderana nezera rako nezvimwe zvinhu. Vanhu vakuru vazhinji vanoda 400 micrograms (mcg) yefolate zuva rega rega. Kana uine pamuviri , zvakakosha kutora folic acid supplement kuti uve nechokwadi chekuti uri kuwana folate yakakwana zuva rega rega.

Kana uri kutora chero mushonga unokanganisa kunyudzwa kwefolate mumuviri, taura nachiremba wako nezvekutora folic acid supplement.

Chii chinoitika kana ndiine kushaya folate?

Kana ukawedzera kudya kwako folate, migumisiro yekushaikwa kwefolate inotanga kudzokera shure. Zvakakosha kudya chikafu chakakwana chine folate kana chikafu chine folic acid yakawedzerwa. Pamusoro pezvo, tora folic acid supplement kana zvichidikanwa. Kana usina folate yakakwana, matambudziko akadai seanemia anogona kuramba aripo.

Chii chinonzi Cerebral Folate Deficiency?

Kushaikwa kwefolate muuropi chinhu chisingawanzoitiki. Chinoitika kana uropi hwemwana ari mudumbu husina folate. Vana vanozvarwa vaine cerebral folate deficiency vanokura zvakanaka vachiri vacheche. Zvadaro, pavanenge vava nemakore maviri, hunyanzvi hwavo hwepfungwa nehwekufamba kwemuviri hunotanga kudzikira. Kuremara kwepfungwa, matambudziko ekutaura, pfari, uye kuoma kwekufamba zvakanaka (ataxia) zvinogona kuoma. Dambudziko iri rinokonzerwa nekuchinja kwemajini .

Ndeupi musiyano uripo pakati pekushaikwa kwevhitamini B12 nekushaikwa kwefolate?

Vhitamini B12 nefolate zvakakosha pakugadzirwa kwemasero matsvuku eropa neDNA. Kushaikwa kwemasero ese maviri kunogona kukonzera kuneta, kushaya simba, uye anemia. Zvisinei, kusiyana nefolate, vhitamini B12 haiwanikwe muzvikafu zvemiti. B12 inonyanya kuwanikwa munyama, mazai, nezvigadzirwa zvemukaka. Nokudaro, vanodya miriwo chete nevasingadyi nyama chete vari panjodzi huru yekushaikwa kwevhitamini B12. Kushaikwa kwakanyanya kwevhitamini B12 kunogona kukonzera matambudziko akadai sekuora mwoyo, kuvhiringidzika kwepfungwa, kurasikirwa nekurangarira, kusagona kudzora weti, uye kurasikirwa nekuravira nekunhuhwirira.

Chii chinonzi MTHFR polymorphism?

Chii chinonzi MTHFR?Imwe enzyme inonzi methylenetetrahydrofolate reductase. Vamwe vanhu vane shanduko , kana shanduko, mujini inonzi MTHFR. Kana uine shanduko iyi, muviri wako haugone kushandura folate kuita chimiro chayo chinoshanda, 5-MTHF (5-methyltetrahydrofolate) . Kuchinja uku kunokanganisa vanhu vanosvika 25% vekuHispanics, vanenge 10% yevachena, vanenge 10% vekuAsia, uye vanenge 1% yevatema. Kana uine shanduko iyi, unogona kubatsirwa nekutora folate supplement ine 5-MTHF, iyo inoshanda yefolic acid.

Ngatirangarirei muchidimbu (Mharidzo Yekuenda Kumba)

Zvakanaka, saka ikozvino wava kuziva kuti folate ivhitamini inokosha kumiviri yedu, kunyanya pakugadzira masero matsvuku eropa neDNA, handiti? Kunyanya kana uri nepamuviri, folate inokosha pakukura kwemwana wako. Kushomeka kwefolate hakuwanzoitiki, asi kunogona kukonzera matambudziko akakomba akadai sekutadza kuberekwa uye anemia.

Saka, zvakakosha zvikuru kudya chikafu chine michero yakawanda, miriwo (kunyanya miriwo yegirini yakasviba), nezvimwe zvekudya zvine folate kana folic acid. Kana zvichidikanwa, unogona zvakare kutora folic acid supplement kana wapihwa zano nachiremba. Zvakanaka kutaura nachiremba wako nezvehuwandu hwefolate yaunoda pazuva. Ngatitarisirei zvinhu zvidiki izvi kuti tirambe tiine hutano hwakanaka!

Folate , folic acid, vhitamini B9, kupererwa neropa, pamuviri, kuremara kwekuzvarwa, kudya kunovaka muviri, kushomeka kwezvikafu