Sonke silivile igama elithi "folic acid" ndaweni ithile, akunjalo? Sivile oogqirha bexelela oomama abakhulelweyo okanye oomama abakhulelweyo ukuba basele le pilisi. Kodwa yintoni kanye kanye i-folic acid? Ingaba ibalulekile kubafazi abakhulelweyo kuphela? Hayi... Le yivithamini ebaluleke kakhulu kuthi sonke, ibalulekile ekukhuleni kweeseli emizimbeni yethu. Ngoko masithethe ngayo ngokweenkcukacha nangokulula namhlanje.
Okokuqala, masibone, yintoni umahluko phakathi kwe-folate kunye ne-folic acid?
Ezi ziintlobo ezimbini zevithamini B9. Ngamafutshane:
- I-Folate: Le yivithamini B9 efumaneka ngokwemvelo ekutyeni. Umzekelo, imifuno enamagqabi, imifuno, kunye neziqhamo ziqulethe i-folate.
- I-Folic Acid: Olu luhlobo lwevithamini B9 olwenziwe elebhu. Ifumaneka kwiipilisi zevithamini, ukutya okuqinisiweyo, kunye nokutya okufana nomgubo.
Eyona nto ibalulekileyo kukuba i-folic acid, nokuba ithathwa njengepilisi okanye yongezwa ekutyeni, ifunxwa ngcono yimizimba yethu kune-folate efumaneka ngokwendalo ekutyeni. Yiyo loo nto oogqirha becebisa iipilisi ze-folic acid xa kuyimfuneko.
Kutheni i-folic acid ibaluleke kangaka kuthi?
Zininzi iingenelo zoku. Makhe sijonge ezona ziphambili.
Umkhuseli ongenakuthintelwa ngexesha lokukhulelwa!
Le yeyona nzuzo ibalulekileyo neyaziwayo ye-folic acid. Akuyonto ingenamsebenzi ukuba umfazi okhulelweyo acetyiswe ukuba athathe i-folic acid nangaphambi kokuba akhulelwe.
I-folic acid inokunciphisa umngcipheko weziphene ezinzulu zokuzalwa (umz., i-spina bifida, i-anencephaly) engqondweni yomntwana osakhulayo kunye nomqolo nge-70% nangaphezulu .
Ezi ziphene zokuzalwa zihlala zenzeka kwiiveki zokuqala zokukhulelwa, ngamanye amaxesha ngaphambi kokuba wazi nokuba ukhulelwe. Yiyo loo nto oogqirha becebisa abafazi ukuba baqale ukuthatha i-folic acid ngaphambi kokuba bakhulelwe ukuba bacinga ngokuba nomntwana.
Ukongeza, i-folic acid inceda ekunciphiseni umngcipheko woxinzelelo lwegazi oluphezulu (i-preeclampsia) kunye nokuzalwa ngaphambi kwexesha (ukubeletha kwangethuba) ngexesha lokukhulelwa.
Impilo yentliziyo
Igazi lethu line-amino acid ebizwa ngokuba yi-homocysteine . Amanqanaba aphezulu ale nto anyusa umngcipheko wesifo sentliziyo. I-folate kunye ne-vitamin B12 zisebenza kunye ukulawula amanqanaba e-homocysteine. Ngoko ke ukufumana i-folate eyaneleyo kunokunceda ukugcina intliziyo yakho isempilweni.
Ukusebenza kwengqondo kunye nempilo-ntle yengqondo
Izifundo zifumanise ukuba amanqanaba aphantsi e-folate anokunyusa umngcipheko wokudakumba. Kwakhona, abantu abanamanqanaba aphantsi e-folate basenokungasebenzi kakuhle njenge-antidepressants. Ngoko ke ngamanye amaxesha ugqirha wakho unokukunika isongezelelo se-folic acid kunye ne-antidepressant yakho.
I-anemia ebangelwa kukungabikho kwe-folate
Ukuba umzimba awufumani folate eyaneleyo, imeko ebizwa ngokuba yi-megaloblastic anemia inokukhula. Iimpawu zingabandakanya:
- Ukudinwa rhoqo
- Ubunzima bokugxila emsebenzini
- Ukubetha kwentliziyo okukhawulezayo okanye okungaqhelekanga
- Ubunzima bokuphefumla
Ingakanani i-folic acid oyifunayo ngosuku?
Le theyibhile ilandelayo idwelisa izixa ezicetyiswayo ngokubanzi. Nangona kunjalo, khumbula ukuba ukuba unesifo esithile, ezi zixa zinokwahluka. Ke ngoko , kungcono ukuthetha nogqirha wakho ngaphambi kokuba uqale nayiphi na isongezelelo .
| Yekabani? | Isibonelelo Semihla ngemihla Esicetyiswayo (RDA - mcg) |
|---|---|
| Abantu abadala nabantwana abancinci | Iimayikrogram ezingama-400 (400 mcg) |
| Abafazi abakhulelweyo | Ubuncinane ii-microgram ezingama-600 (600 mcg) |
| Oomama abancancisayo | Iimayikrogram ezingama-500 (500 mcg) |
Ziziphi ukutya ezine-folate eninzi?
Ukongeza ekuthatheni iipilisi ze-folic acid, kukwangumbono olungileyo ukufaka ukutya okune-folate eninzi ekutyeni kwethu. Nazi ezinye zemizekelo.
| Uhlobo lokutya | Inkcazo |
|---|---|
| Imifuno eluhlaza okomnyama | Imifuno eluhlaza efana nespinatshi, ikale, ispinatshi, kunye ne-collard greens zityebile kwi-folate. Kulungile kakhulu ukutya iqhekeza elincinci okanye iqhekeza elincinci lemifuno ngosuku. |
| Iilentile kunye namantongomane | Izinto esizityayo yonke imihla njengeelentile, iitshizi, iimbotyi eziluhlaza zityebile kwi-folate. |
| Amaqanda | Amaqanda ayindlela yokutya ephezulu engenazo iiproteni ezininzi kuphela, kodwa ikwanazo nezinye izondlo ezininzi, kuquka ne-folate. |
| Ibrokholi | I-broccoli, efumaneka kakhulu eSri Lanka ngoku, ikwayimifuno etyebileyo kwi-folate. |
| Iziqhamo zeCitrus | Iziqhamo ezifana neeorenji, iitangerines kunye neelayimu ziqulethe ubungakanani obuthile bevithamini C kunye ne-folate. |
| Ibhanana | Iibhanana, ezityebileyo kwi-potassium, nazo ziqulethe i-folate. |
| Ukutya okune-folic acid eyongezelelweyo | Ezinye izonka, iinkozo, kunye neeflawa ngoku zongezwa kwi-folic acid. Ungazibona ezi ngokufunda ilebheli. |
Ngaba kukho iingozi zokusebenzisa iipilisi ze-folic acid?
I-folic acid sisongezelelo esikhuselekileyo xa sithathwa ngedosi ecetyiswayo. Iziphumo ebezingalindelekanga azifumaneki rhoqo.
- Iziphumo ebezingalindelekanga: Abanye abantu banokuba nokudumba, isicaphucaphu, igesi , kunye nokungalali ukuba idosi iphezulu kakhulu.
- Ukusebenzisana namanye amayeza: Ukuba usebenzisa amayeza eemeko ezifana nesifo sokuwa, ukuthatha iidosi eziphezulu ze-folic acid kunokuchaphazela ukusebenza kakuhle kwala mayeza. Kwakhona, ukuba usebenzisa amayeza esinye isifo esingapheliyo, qiniseka ukuba wazise ugqirha wakho ngaphambi kokuba uqale ukusebenzisa i-folic acid.
- Eyona ngozi ibalulekileyo: Ngamanye amaxesha, ukuthatha i-folic acid yodwa kunokufihla iimpawu zokunqongophala kwe-vitamin B12 emzimbeni. Ukunqongophala kwe-Vitamin B12 yimeko enzima enokonakalisa inkqubo yemithambo-luvo. Ke ngoko, ngakumbi xa unyanga imeko efana ne-anemia, ugqirha wakho uya kujonga namanqanaba akho e-B12 ngaphambi kokuba akunike unyango olufunekayo.
Ngoko ke, ungaze uyithathe i-folic acid ngeedosi ezininzi ngendlela ofuna ngayo. Hlala ulandela icebiso likagqirha wakho.
Umyalezo Wokuya Ekhaya
- I-Folate luhlobo lwe-vitamin B9 olufumaneka ngokwemvelo ekutyeni. I-Folic acid ifana neyo ingasetyenziswa kwiipilisi nakwizongezo.
- I-folic acid ibalulekile kubasetyhini abakhulelweyo nabancancisayo ukuthintela iziphene ezinzulu zokuzalwa komntwana wabo ongekazalwa.
- Ukunqongophala kwe-folate kunokubangela iingxaki ezifana ne-anemia kunye nomngcipheko ophezulu wesifo sentliziyo.
- Ungayifumana i-folate ngokwendalo ngokutya okufana nemifuno eluhlaza okwesibhakabhaka, iilentili, amantongomane kunye namaqanda.
- Ngaphambi kokuba uqale nayiphi na isongezelelo seevithamini, ingakumbi i-folic acid, thetha nogqirha wakho malunga nomthamo kunye neemfuno zakho.
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho