Ngaba une-folate encinci? Masifunde ngakumbi malunga nokungabikho kwe-folate!

Ngaba nawe uziva udiniwe kwaye udiniwe ngamaxesha onke? Ngaba ngamanye amaxesha uziva uphaphathekile kwaye unesiyezi? Nangona ezi zizinto esinokuthi singazinaki kangako, ngamanye amaxesha emva koku kunokubakho ukungabikho kwesondlo esibalulekileyo emzimbeni wethu. Yiyo loo nto ukunqongophala kwe-folate kuyiyo. Makhe sithethe ngale nto ngokweenkcukacha namhlanje, ngokungathi sithetha nomhlobo.

Yintoni i-folate? Ngaba iyafana ne-folic acid?

Ngamafutshane, i-folate sisondlo esikwiqela le-vitamin B9 kwaye sibalulekile emzimbeni wethu. Ukuchaneka, ikhona ngokwemvelo kukutya okuninzi esikutyayo. Cinga ngako, imifuno eluhlaza njengespinatshi, ikale, kunye nemifuno eluhlaza, iziqhamo ze-citrus ezifana nee-orenji kunye neetangerines, amantongomane afana ne-cashews kunye neepeanuts, iimbotyi, ii-peas, iilentils, ukutya kwaselwandle, amaqanda, iimveliso zobisi, inyama, intlanzi, iinkukhu, kunye neenkozo ezahlukeneyo... Zonke ezi ziqulathe i-folate.

Kutheni ke ngoko i-folate ibaluleke kangaka emizimbeni yethu? I-folate ibalulekile ekwenzeni iiseli ezibomvu zegazi ezintsha emizimbeni yethu nasekuveliseni izinto zemfuza kwiiseli zethu, oko kukuthi, i-DNA. Ukubaluleka kwe-folate akunakugxininiswa kakhulu, ingakumbi ngexesha lokukhulelwa. I-folate inceda kakhulu ekukhuleni komntwana esibelekweni, ngakumbi ekukhuleni kwengqondo kunye nomqolo. Ikwanceda ekuthinteleni iziphene zokuzalwa.

Ngoku ubuza, yintoni i-folic acid? I-folic acid luhlobo lwe-folate oluyilwe ngokwenziwa. Kunzima emizimbeni yethu ukugcina ubungakanani obukhulu be-folate yendalo. Nangona kunjalo, i-folic acid ifunxwa lula ngumzimba. Yiyo loo nto ezinye ukutya esikutyayo, njengerayisi, isonka, ipasta, kunye nezinye iinkozo zesidlo sakusasa, ziqiniswa nge-folic acid. I-folic acid ingathathwa njengesongezelelo sokutya.

Ziziphi iingxaki ezinokwenzeka ngenxa yokunqongophala kwe-folate?

Ukuba asifumani folate eyaneleyo, zonke iintlobo zeengxaki, oko kukuthi, iingxaki, zinokubakho.

Kuthekani ukuba i-folate ayanele ngexesha lokukhulelwa?

Ukunqongophala kwe-folate ngexesha lokukhulelwa yingxaki enkulu. Khawucinge nje, i-folate ibalulekile ekuphuhlisweni kakuhle kwengqondo kunye nomqolo womntwana ongekazalwa. Ukuba awuyifumani ngokwaneleyo, unokufumana iziphene ezinzulu zokuzalwa ezibizwa ngokuba zi-neural tube defects . Mhlawumbi ukhe weva ngeemeko ezifana ne -spina bifida kunye ne -anencephaly . Leyo yimizekelo yoku.

Ayisiyiyo loo nto kuphela, kodwa ukunqongophala kwe-folate kunokunyusa umngcipheko wokuqhawuka kwe-placenta . Oko kukuthi, i-placenta, enika umntwana ukutya, iyahlukana nesibeleko. Ngaphezu koko, umntwana unokuzalwa ngaphambi kwexesha (ukuzalwa ngaphambi kwexesha) , okanyeKukho ithuba lokuba umntwana azalwe enobunzima obuphantsi . Ezinye izifundo zibonise ukuba ukunqongophala kwe-folate ngexesha lokukhulelwa kunokukhokelela kwiimeko ezifana ne -autism kumntwana kamva ebomini.

Yintoni i-Folate Deficiency Anemia?

Esinye isifo esiphambili esinokubangelwa kukungabikho kwe-folate yi -folate deficiency anemia. Ngamafutshane, i-anemia iyenzeka xa umzimba wethu ungenazo iiseli ezibomvu zegazi ezaneleyo. Ezi seli zibomvu zegazi zibalulekile ekuthwaleni ioksijini kwiithishu zomzimba wethu. Xa singenayo i-folate eyaneleyo, iiseli ezibomvu zegazi eziveliswa emzimbeni zinokuba zikhulu ngendlela engaqhelekanga kwaye zingasebenzi kakuhle. Oku sikubiza ngokuba yi-folate deficiency anemia.

Ezinye iingxaki ezinokubakho

Ukongeza koku, ukunqongophala kwe-folate kunokubangela ezinye iingxaki zempilo. Ezi ziquka:

• Ukungazali.
• Ezinye iintlobo zomhlaza.
• Isifo sentliziyo.
• Uxinzelelo.
• Isifo sengqondo esixhalabisayo.
• Ukuncipha komsebenzi wokuqonda.
• Isifo sika-Alzheimer.

Ziziphi iimpawu zokungabikho kwe-folate?

Uphawu lokuqala lokungabikho kwe-folate kukudinwa kakhulu, oku kukudinwa. Ukongeza, ezinye iimpawu zinokuvela.

Iimpawu ezinxulumene ne-anemia

• Ibonakala imhlophe qhwa .
• Ubunzima bokuphefumla (ukuphelelwa ngamandla).
• Ukucaphuka, umsindo okhawulezayo.
• Isiyezi.

Iimpawu emlonyeni

• Ulwimi lubomvu kwaye luvakala ngathi lubuhlungu.
• Izilonda zomlomo okanye izilonda zomlomo.
• Ukuncipha kwemvakalelo yokungcamla ekutyeni.

Iimpawu ezinxulumene nenkqubo ye-nervous

• Ukulibala, ukulahlekelwa yinkumbulo.
• Ubunzima bokugxila kwinto ethile.
• Ndiziva ndididekile.
• Ubuthathaka ekukhetheni okulungileyo kokubi nasekuthatheni izigqibo.

Ezinye iimpawu eziqhelekileyo

• Ukuziva ungenabomi kwaye ungenawo amandla.
• Ubuthathaka bemisipha.
• Uxinzelelo.
• Ukuhla ukusinda.
• Urhudo.

Ukuba uqhubeka nokuba nenye okanye ngaphezulu kwezi mpawu, kungcono ukufuna ingcebiso kagqirha.

Zithini izizathu zokunqongophala kwe-folate?

Isizathu esiphambili sokungabikho kwe-folate kukungatyi ukutya okunesondlo nokulinganayo.Oku kuthetha ukuba asityi ukutya okwaneleyo okune-folate ngokwendalo, okanye ukutya okune-folic acid eyongeziweyo kuzo. Kusenokubakho nezinye izizathu:

• Izifo zenkqubo yokugaya ukutya: Ukuba unesifo esifana nesifo sikaCrohn okanye isifo seCeliac , inkqubo yakho yokugaya ukutya isenokungakwazi ukufunxa i-folic acid ngokufanelekileyo.
• Ukusela utywala ngokugqithisileyo: Abanye abantu abayinaki indlela abatya ngayo xa besela utywala obuninzi. Emva koko umzimba awufumani i-folate oyifunayo.
• Ukupheka imifuno neziqhamo ngokugqithisileyo: Uninzi lwethu luthanda ukutya imifuno neziqhamo eziphekiweyo kancinci okanye ezicoliweyo. Nangona kunjalo, into enye ekufuneka uyikhumbule kukuba ukupheka kakhulu, oko kukuthi, ukuzibeka kubushushu obuphezulu, kunokutshabalalisa i-folate yendalo ekutyeni. Ke ngoko, kungcono ukupheka imifuno neziqhamo kancinci kangangoko, okanye ukuzitya ziluhlaza, njengakwiisaladi.
• I-Hemolytic Anemia: Esi sisifo segazi apho iiseli ezibomvu zegazi zitshatyalaliswa ngokukhawuleza, kodwa ezintsha azinakwenziwa ngokukhawuleza.
• Amayeza athile: Amanye amayeza okuxhuzula kunye namayeza ezifo ezifana ne -ulcerative colitis anokuphazamisa ukufunxwa kwe-folate.
• I-Kidney Dialysis: Olu nyango kubantu abanengxaki yezintso lunokubangela ukungabikho kwe-folate.

Ungayixilonga njani i-folate deficiency?

Xa ubona ugqirha, uza kukubuza ngembali yakho yezonyango kunye neempawu zakho. Eyona ndlela yokwazi ngokuqinisekileyo ukuba unesifo sokunqongophala kwe-folate kukuvavanya igazi. Olu vavanyo lwegazi lulinganisa ubungakanani be-folate egazini lakho. Ukuba amanqanaba akho e-folate aphantsi, kuthetha ukuba unesifo sokunqongophala kwe-folate.

Inyangwa njani i-folate deficiency?

Ugqirha wakho unokukunika isongezelelo se-folic acid , okanye iipilisi ze-folic acid, ukunyanga ukunqongophala kwakho kwe-folate. Umntu omdala oqhelekileyo udinga malunga ne -400 micrograms (mcg) ye-folic acid ngosuku. Nangona kunjalo, ugqirha wakho uya kukuxelela ukuba udinga malini kanye kanye.

Kwakhona, ugqirha wakho uza kukucebisa ukuba utye ukutya okunesondlo nesilinganiselayo . Oku kuthetha ukutya iziqhamo, imifuno, kunye nokutya okune-folate okanye ukutya okongeziweyo kwi-folic acid.

Ungayithintela njani i-folate deficiency?

Eyona ndlela ilungileyo yokuthintela ukunqongophala kwe-folate kukutya ukutya okunempilo okuquka ukutya okuqulethe i-folate okanye i-folic acid. Ukutya okuqulethe i-folate ngokwendalo kuquka:

• Iimbotyi ezifana neembotyi, iimbotyi kunye neelentile.
• Iziqhamo zeCitrus ezifana neeorenji kunye neetangerines.
• Imifuno eluhlaza okwesibhakabhaka efana nespinatshi, igotukola, kunye netshadi.
• Isibindi.
• Ukutya kwaselwandle.
• Amaqanda kunye nokutya kobisi.
• Inyama kunye nenkukhu.

Ukutya okutyetyiswe okanye okuqiniswe nge-folic acid:

• Isonka.
• Umgubo.
• Ipasta.
• Irayisi.
• Ingqolowa yesidlo sakusasa.

Ubungakanani be-folate oyifunayo yonke imihla buxhomekeke kwiminyaka yakho kunye nezinye izinto. Uninzi lwabantu abadala lufuna i-400 micrograms (mcg) ye-folate yonke imihla. Ukuba ukhulelwe , kubalulekile ukuthatha isongezelelo se-folic acid ukuqinisekisa ukuba ufumana i-folate eyaneleyo yonke imihla.

Ukuba uthatha naliphi na iyeza eliphazamisa ukufunxwa kwe-folate, thetha nogqirha wakho malunga nokuthatha isongezelelo se-folic acid.

Kuthekani ukuba ndine-folate deficiency?

Ukuba unyusa ukutya kwakho i-folate, iziphumo zokunqongophala kwe-folate ziya kuqala ukubuyela umva. Kubalulekile ukutya ukutya okwaneleyo okuqulethe i-folate okanye ukutya okongeziweyo kwi-folic acid. Ukongeza, thatha isongezelelo se-folic acid ukuba kuyimfuneko. Ukuba awufumani i-folate eyaneleyo, iingxaki ezifana ne-anemia zisenokuqhubeka.

Yintoni iCerebral Folate Deficiency?

Ukunqongophala kwe-cerebral folate yimeko engaqhelekanga. Kwenzeka xa ingqondo yemveku ingenayo i-folate. Iintsana ezizalwa zinesifo se-cerebral folate zikhula ngokuqhelekileyo ngexesha lobuntwana. Emva koko, malunga neminyaka emi-2 ubudala, izakhono zazo zengqondo nezentshukumo ziqala ukwehla. Ukukhubazeka kwengqondo, ubunzima bokuthetha, isifo sokuwa, kunye nobunzima bokulungelelanisa iintshukumo (ataxia) zinokuba nzima kakhulu. Le meko ibangelwa kukuguquka kwemfuza .

Yintoni umahluko phakathi kokunqongophala kwevithamini B12 kunye nokunqongophala kwe-folate?

Zombini i-vitamin B12 kunye ne-folate zibalulekile ekuvelisweni kweeseli zakho ezibomvu zegazi kunye ne-DNA. Ukunqongophala kuzo zombini kunokubangela ukudinwa, ubuthathaka, kunye ne-anemia. Nangona kunjalo, ngokungafaniyo ne-folate, i-vitamin B12 ayifumaneki ekutyeni kwezityalo. I-B12 ifumaneka kakhulu kwinyama, amaqanda, kunye neemveliso zobisi. Ngenxa yoko, abantu abatya imifuno kunye nabantu abangatyi imifuno basengozini enkulu yokunqongophala kwe-vitamin B12. Ukunqongophala okukhulu kwe-vitamin B12 kunokubangela iingxaki ezifana nokudakumba, ukudideka kwengqondo, ukulahlekelwa yinkumbulo, ukungakwazi ukuzibamba komchamo, kunye nokulahlekelwa yincasa nevumba.

Yintoni i-MTHFR polymorphism?

Yintoni i-MTHFR?I-enzyme ebizwa ngokuba yi-methylenetetrahydrofolate reductase. Abanye abantu bane -mutation , okanye utshintsho, kwi-gene ebizwa ngokuba yi-MTHFR. Ukuba unale nguqu, umzimba wakho awukwazi ukuguqula i-folate ibe yimo yayo esebenzayo, i-5-MTHF (5-methyltetrahydrofolate) . Olu tshintsho luchaphazela malunga ne-25% yamaHispanics, malunga ne-10% yabamhlophe, malunga ne-10% yama-Asia, kunye malunga ne-1% yabamnyama. Ukuba unale nguqu, ungazuza ngokuthatha isongezelelo se-folate esine-5-MTHF, uhlobo olusebenzayo lwe-folic acid.

Masikhumbule ngokufutshane (Umyalezo Wokubuyela Ekhaya)

Kulungile, ngoku uyazi ukuba i-folate yivithamini ebalulekileyo emizimbeni yethu, ingakumbi ekwenzeni iiseli ezibomvu zegazi kunye ne-DNA, akunjalo? Ingakumbi ukuba ukhulelwe, i-folate ibalulekile ekukhuleni komntwana wakho. Ukunqongophala kwe-folate kunqabile, kodwa kunokubangela iingxaki ezinkulu ezifana neziphene zokuzalwa kunye ne-anemia.

Ngoko ke, kubaluleke kakhulu ukutya ukutya okutyebileyo kwiziqhamo, imifuno (ingakumbi imifuno eluhlaza), kunye nokunye ukutya okuqulethe i-folate okanye i-folic acid. Ukuba kuyimfuneko, ungathatha isongezelelo se-folic acid ngokwengcebiso kagqirha. Kungcono ukuthetha nogqirha wakho malunga nokuba ufuna i-folate engakanani ngosuku. Masizinyamekele ezi zinto zincinci ukuze uhlale usempilweni!

I- Folate, i-folic acid, i-vitamin B9, i-anemia, ukukhulelwa, iziphene zokuzalwa, ukutya okunesondlo, ukunqongophala