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.
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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
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Check Availability →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.
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