Tose takambonzwa zita rekuti "folic acid" pane imwe nzvimbo, handiti? Takanzwa vanachiremba vachiudza vanaamai vane pamuviri kana vanaamai vane pamuviri kuti vatore piritsi iri. Asi chii chaizvo chinonzi folic acid? Inokosha kuvakadzi vane pamuviri chete? Kwete... Iyi ivhitamini inokosha kwatiri tese, inokosha pakukura kwemasero mumuviri wedu. Saka ngatitaurei nezvazvo zvakadzama uye nhasi.
Kutanga, ngationei, musiyano uripo pakati pefolate nefolic acid ndeupi?
Aya ndiwo marudzi maviri evhitamini B9. Zvichitaurwa zviri nyore:
- Folate: Iyi ivhitamini B9 inowanikwa muzvikafu. Semuenzaniso, miriwo yemashizha, miriwo, nemichero zvine folate.
- Folic Acid: Iyi ndiyo mhando yevhitamini B9 inogadzirwa murabhoritari. Inowanikwa mumapiritsi emavhitamini, chikafu chakasimbiswa, uye chikafu chakaita seupfu.
Chinhu chinonyanya kukosha ndechekuti folic acid, ingave yakatorwa sepiritsi kana kuwedzerwa muchikafu, inonyudzwa zviri nani nemiviri yedu kupfuura folate inowanikwa muchikafu. Ndosaka vanachiremba vachikurudzira mapiritsi efolic acid kana zvichidikanwa.
Sei folic acid ichikosha kwatiri?
Pane mabhenefiti akawanda pane izvi. Ngatitarisei makuru acho.
Mudziviriri akakosha panguva yekuzvitakura!
Iyi ndiyo bhenefiti inonyanya kukosha uye inozivikanwa yefolic acid. Hazvisi zvemahara kuti mukadzi ari kutarisira mwana arayirwe kunwa folic acid kunyangwe asati abata pamuviri.
Folic acid inogona kuderedza njodzi yekukuvara kwakakomba pakuzvarwa (semuenzaniso, spina bifida, anencephaly) muuropi hwemwana ari kukura nemusana ne70% kana kupfuura .
Zvirwere izvi zvinowanzoonekwa mumavhiki ekutanga epamuviri, dzimwe nguva usati watomboziva kuti une pamuviri. Ndosaka vanachiremba vachikurudzira vakadzi kuti vatange kutora folic acid vasati vabata pamuviri kana vari kufunga nezvekuva nemwana.
Pamusoro pezvo, folic acid inobatsira kuderedza njodzi yeBP yakakwira (preeclampsia) uye kusununguka nguva isati yakwana (kusununguka kwekutanga) panguva yekuzvitakura.
Kune hutano hwemwoyo
Ropa redu rine amino acid inonzi homocysteine . Kuwanda kweamino acid iyi kunowedzera njodzi yezvirwere zvemwoyo. Folate nevhitamini B12 zvinoshanda pamwe chete kudzora huwandu hwehomocysteine. Saka kuwana folate yakakwana kunogona kubatsira kuchengetedza moyo wako uine hutano.
Kushanda kwehuropi uye kugara zvakanaka kwepfungwa
Ongororo dzakawana kuti huwandu hushoma hwe folate hunogona kuwedzera njodzi yekuora mwoyo. Zvakare, vanhu vane huwandu hushoma hwe folate vangasashanda zvakanaka semishonga inorwisa kuora mwoyo. Saka dzimwe nguva chiremba wako anogona kukupa folic acid supplement pamwe chete ne antidepressant yako.
Kushaya simba kweropa kunokonzerwa nekushomeka kwe folate
Kana muviri ukasawana folate yakakwana, chirwere chinonzi megaloblastic anemia chinogona kutanga. Zviratidzo zvinogona kusanganisira:
- Kuneta nguva dzose
- Kuomerwa nekuisa pfungwa pabasa
- Kurova kwemoyo nekukurumidza kana kusina kurongeka
- Kuoma kufema
Unoda folic acid yakawanda sei pazuva?
Tafura inotevera inoratidza huwandu hunokurudzirwa. Zvisinei, yeuka kuti kana uine chirwere, huwandu uhwu hunogona kusiyana. Saka , zvakanaka kutaura nachiremba wako usati watanga chero mushonga wekuwedzera .
| Kwaani? | Chinodiwa Zuva Nezuva (RDA - mcg) |
|---|---|
| Vakuru nevana vadiki | Makirogiramu mazana mana (400 mcg) |
| Vakadzi vane pamuviri | Zvinenge 600 micrograms (600 mcg) |
| Vanaamai vanoyamwisa | Makirogiramu mazana mashanu (500 mcg) |
Ndezvipi zvekudya zvine folate yakawanda?
Pamusoro pekutora mapiritsi efolic acid, zvakanakawo kuisa chikafu chine folate yakawanda mukudya kwedu. Heano mimwe mienzaniso.
| Rudzi rwechikafu | Tsananguro |
|---|---|
| Muriwo wegirini yakasviba | Miti yakaita sespinachi, kale, sipinachi, uye collard greens ine folate yakawanda. Zvakanaka kudya miriwo mishoma kana mishoma pazuva. |
| Nyemba nenzungu | Zvinhu zvatinodya zuva nezuva zvakaita senyemba, nyemba, nyemba, nebhinzi zvakapfuma mufolate. |
| Mazai | Mazai chikafu chinotapira chine mapuroteni akawanda chete, asiwo chine zvimwe zvinovaka muviri zvakawanda, kusanganisira folate. |
| Brokoli | Broccoli, iyo yava kuwanikwa muSri Lanka, imuriwo wakapfuma mu folate. |
| Michero yeCitrus | Michero yakaita semarangi, tangerines, uye marimu ine huwandu hwakati wandei hwevhitamini C pamwe nefolate. |
| Bhanana | Mabhanana, ane potassium yakawanda, anewo folate. |
| Zvokudya zvine folic acid yakawedzerwa | Zvimwe zvingwa, zviyo, uye hupfu zvino zvawedzerwa folic acid. Unogona kuzviona nekuverenga zviri papepa. |
Pane njodzi here pakutora mapiritsi e folic acid?
Folic acid chinhu chinobatsira zvikuru kana ikatorwa nemushonga unokurudzirwa. Migumisiro yacho haiwanzoitiki.
- Migumisiro: Vamwe vanhu vanogona kuzvimba, kuda kurutsa, kugasirwa nemhepo , uye kushaya hope kana mushonga wacho wakanyanya.
- Kudyidzana kwemimwe mishonga: Kana uri kutora mishonga yezvirwere zvakaita sepfari, kutora folic acid yakawanda kunogona kukanganisa kushanda kwemishonga iyoyo. Uyewo, kana uri kutora mushonga wechimwe chirwere chisingaperi, iva nechokwadi chekuzivisa chiremba wako usati watanga kushandisa folic acid.
- Njodzi huru: Dzimwe nguva, kutora folic acid chete kunogona kuvharira zviratidzo zvekushaikwa kwevhitamini B12 mumuviri. Kushaikwa kwevhitamini B12 chirwere chakakomba chinogona kukuvadza tsinga. Saka, kunyanya pakurapa chirwere chakadai seanemia, chiremba wako achaongororawo huwandu hweB12 yako asati akupa mushonga unodiwa.
Saka, usambofa wakatora folic acid yakawandisa sezvaunoda. Gara uchitevera zano rachiremba wako.
Mharidzo Yekuenda Nayo Kumba
- Folate imhando yevhitamini B9 inowanikwa muchikafu. Folic acid imhando imwecheteyo inogona kutorwa mumapiritsi nekuwedzera.
- Folic acid inokosha kumadzimai ane pamuviri uye anoyamwisa kudzivirira matambudziko akakomba ekuzvarwa kwemwana asati aberekwa.
- Kushomeka kwe folate kunogona kukonzera matambudziko akadai sekushaya ropa uye njodzi yakakura yechirwere chemwoyo.
- Unogona kuwana folate kubva muzvikafu zvakaita semiriwo ine mashizha matema, nyemba, nzungu, nemazai.
- Usati watanga kushandisa chero vitamini, kunyanya folic acid, taura nachiremba wako nezvemupimo wako uye zvaunoda.
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