Ingabe untula i-folate? Ake sifunde kabanzi ngokuntuleka kwe-folate!

Ingabe nawe uzizwa ukhathele futhi ukhathele ngaso sonke isikhathi? Ingabe ngezinye izikhathi uzizwa uphaphathekile futhi unesiyezi? Nakuba lezi yizinto esingase singazinaki kakhulu, ngezinye izikhathi ngemuva kwalokhu kungase kube nokuntuleka kwezakhamzimba ezibalulekile emzimbeni wethu. Yilokho ukuntuleka kwe-folate . Ake sixoxe ngalokhu ngokuningiliziwe namuhla, njengokungathi sikhuluma nomngane.

Kuyini i-folate? Ingabe iyafana ne-folic acid?

Kalula nje, i-folate iyisakhi esiyingxenye yeqembu le-vitamin B9 futhi ibalulekile emzimbeni wethu. Ukuze sibe neqiniso, ikhona ngokwemvelo ekudleni okuningi esikudlayo. Cabanga ngakho, imifino eluhlaza njengespinashi, i-kale, kanye nemifino eluhlaza, izithelo ze-citrus ezifana nama-oranges nama-tangerines, amantongomane afana nama-cashew namakinati, ubhontshisi, uphizi, amalentili, ukudla kwasolwandle, amaqanda, imikhiqizo yobisi, inyama, inhlanzi, izinkukhu, kanye nokusanhlamvu okuhlukahlukene... Konke lokhu kuqukethe i-folate.

Ngakho-ke, kungani i-folate ibaluleke kangaka emizimbeni yethu? I-folate ibalulekile ekwenzeni amangqamuzana amasha egazi abomvu emizimbeni yethu kanye nasekukhiqizeni izakhi zofuzo emaseli ethu, okungukuthi, i-DNA. Ukubaluleka kwe-folate akunakuphikiswana ngakho, ikakhulukazi ngesikhathi sokukhulelwa. I-folate iyasiza kakhulu ekukhuleni komntwana esibelethweni, ikakhulukazi ekukhuleni kobuchopho kanye nomgogodla. Iphinde isize ekuvimbeleni ukukhubazeka kokuzalwa.

Manje usubuza, iyini i-folic acid? I-folic acid iwuhlobo lwe-folate oluyilwe. Kunzima ngemizimba yethu ukugcina inani elikhulu le-folate yemvelo. Kodwa-ke, i-folic acid imuncwa kalula ngumzimba. Yingakho okunye ukudla esikudlayo, njengelayisi, isinkwa, i-pasta, kanye nokunye okusanhlamvu kwasekuseni, kuqiniswa nge-folic acid. I-folic acid ingathathwa futhi njengesengezo sokudla.

Yiziphi izinkinga ezingaba khona ngenxa yokuntuleka kwe-folate?

Uma singatholi i-folate eyanele, zonke izinhlobo zezinkinga, okungukuthi, izinkinga, zingavela.

Kuthiwani uma i-folate inganele ngesikhathi sokukhulelwa?

Ukuntuleka kwe-folate ngesikhathi sokukhulelwa kuyinkinga enkulu. Cabanga nje, i-folate ibalulekile ekukhuleni kahle kobuchopho kanye nomgogodla wengane engakazalwa. Uma ungayitholi ngokwanele, ungaba nezinkinga ezinkulu zokuzalwa ezibizwa ngokuthi ama-neural tube defects . Cishe uke wezwa ngezimo ezifana ne -spina bifida kanye ne-anencephaly . Lezo yizibonelo zalokhu.

Akukhona lokho kuphela, kodwa ukuntuleka kwe-folate kungandisa ingozi yokuqhuma kwe-placenta . Okusho ukuthi, i-placenta, enikeza umntwana ukudla okunomsoco, iyahlukana nesibeletho. Ngaphezu kwalokho, umntwana angazalwa ngaphambi kwesikhathi (ukuzalwa ngaphambi kwesikhathi) , nomaKukhona amathuba okuzalwa unesisindo esiphansi . Ezinye izifundo zibonise ukuthi ukuntuleka kwe-folate ngesikhathi sokukhulelwa kungaholela ezimweni ezifana ne -autism enganeni kamuva ekuphileni.

Kuyini i-Folate Deficiency Anemia?

Esinye isimo esiyinhloko esingabangelwa ukuntuleka kwe-folate yi -folate deficiency anemia. Kalula nje, i-anemia yilapho umzimba wethu ungenawo amangqamuzana abomvu egazi anempilo anele. Lawa maseli abomvu egazi abalulekile ekuthwaleni umoya-mpilo ezicutshini zomzimba wethu. Uma singenayo i-folate eyanele, amangqamuzana abomvu egazi akhiqizwa emzimbeni angaba makhulu ngendlela engavamile futhi angasebenzi kahle. Yilokhu esikubiza ngokuthi i-folate deficiency anemia.

Ezinye izinkinga ezingaba khona

Ngaphezu kwalokhu, ukuntuleka kwe-folate kungabangela ezinye izinkinga zempilo. Lezi zifaka:

• Ukungazali.
• Ezinye izinhlobo zomdlavuza.
• Isifo senhliziyo.
• Ukucindezeleka.
• Isifo sokulahlekelwa yingqondo.
• Ukwehla komsebenzi wokuqonda.
• Isifo sika-Alzheimer.

Ziyini izimpawu zokuntuleka kwe-folate?

Uphawu lokuqala lokuntuleka kwe-folate ukukhathala. Ngaphezu kwalokho, kungase kube nezinye izimpawu.

Izimpawu ezihambisana ne-anemia

• Kubukeka kuphaphathekile .
• Ubunzima bokuphefumula (ukuphelelwa umoya).
• Ukucasuka, intukuthelo esheshayo.
• Isiyezi.

Izimpawu emlonyeni

• Ulimi lubomvu futhi luzwakala sengathi lubuhlungu.
• Izilonda zomlomo noma izilonda zomlomo.
• Ukuncipha komuzwa wokunambitha ekudleni.

Izici ezihlobene nesimiso sezinzwa

• Ukukhohlwa, ukulahlekelwa inkumbulo.
• Ubunzima bokugxila entweni ethile.
• Ukuzizwa udidekile.
• Ubuthakathaka ekukhetheni okulungile kokungalungile nasekuthatheni izinqumo.

Ezinye izici ezivamile

• Ukuzizwa ungenampilo futhi ungenawo amandla.
• Ubuthakathaka bemisipha.
• Ukucindezeleka.
• Ukwehlisa isisindo.
• Uhudo.

Uma uqhubeka nokuba nesinye noma ngaphezulu salezi zimpawu, kungcono ukufuna iseluleko sezokwelapha.

Yiziphi izimbangela zokuntuleka kwe-folate?

Isizathu esiyinhloko sokuntuleka kwe-folate ukungadli ukudla okunempilo nokulinganiselayo.Lokhu kusho ukuthi asidli ukudla okwanele okuqukethe i-folate ngokwemvelo, noma ukudla okune-folic acid eyengeziwe kukho. Kungase kube nezinye izizathu:

• Izifo zesistimu yokugaya ukudla: Uma unesifo esifana nesifo sikaCrohn noma isifo seCeliac , uhlelo lwakho lokugaya ukudla lungase lungakwazi ukumunca i-folic acid ngendlela efanele.
• Ukuphuza utshwala ngokweqile: Abanye abantu abanaki ukudla kwabo uma bephuza utshwala obuningi. Khona-ke umzimba awutholi i-folate oyidingayo.
• Ukupheka imifino nezithelo ngokweqile: Iningi lethu lithanda ukudla imifino nezithelo eziphekiwe kancane noma ezicoliwe. Kodwa-ke, into eyodwa okufanele uyikhumbule ukuthi ukupheka ngokweqile, okungukuthi ukuzibeka ekushiseni okuphezulu, kungabhubhisa i-folate yemvelo ekudleni. Ngakho-ke, kungcono ukupheka imifino nezithelo kancane ngangokunokwenzeka, noma ukuzidla ziluhlaza, njengakumasaladi.
• I-Hemolytic Anemia: Lesi yisifo segazi lapho amangqamuzana abomvu egazi ebhujiswa khona ngokushesha okukhulu, kodwa amasha awakwazi ukwenziwa ngokushesha.
• Imithi ethile: Eminye imithi yesifo sokuwa kanye nemithi yezifo ezifana ne- ulcerative colitis ingaphazamisa ukumuncwa kwe-folate.
• Ukuhlolwa Kwezinso: Lokhu kwelashwa kwabantu abanenkinga yezinso nakho kungabangela ukuntuleka kwe-folate.

Ungakuthola kanjani ukuntuleka kwe-folate?

Uma ubona udokotela, uzobuza ngomlando wakho wezokwelapha kanye nezimpawu. Okuwukuphela kwendlela yokwazi ngokuqinisekile ukuthi unesifo sokuntuleka kwe-folate yini ukuhlolwa kwegazi. Lokhu kuhlolwa kwegazi kulinganisa inani le-folate egazini lakho. Uma amazinga akho e-folate ephansi, kusho ukuthi unesifo sokuntuleka kwe-folate.

Ukuntuleka kwe-folate kuphathwa kanjani?

Udokotela wakho angase akunike isithasiselo se-folic acid , noma amaphilisi e-folic acid, ukwelapha ukuntuleka kwakho kwe-folate. Umuntu omdala ojwayelekile udinga cishe ama-microgram angu-400 (mcg) e-folic acid ngosuku. Kodwa-ke, udokotela wakho uzokutshela ngqo ukuthi udinga malini.

Futhi, udokotela wakho uzokweluleka ukuthi udle ukudla okunempilo nokulinganiselayo . Lokhu kusho ukudla izithelo, imifino, kanye nokudla okuningi okuqukethe i-folate ngokwemvelo noma ukudla okune-folic acid eyengeziwe.

Ungakuvimbela kanjani ukuntuleka kwe-folate?

Indlela engcono kakhulu yokuvimbela ukuntuleka kwe-folate ukudla ukudla okunempilo okuhlanganisa ukudla okuqukethe i-folate noma i-folic acid. Ukudla okuqukethe i-folate ngokwemvelo kufaka phakathi:

• Imifino efana nobhontshisi, ubhontshisi kanye ne-lentile.
• Izithelo ze-citrus ezifana nama-oranges nama-tangerine.
• Imifino eluhlaza okotshani njengespinashi, i-gotukola, kanye ne-chard.
• Isibindi.
• Ukudla kwasolwandle.
• Amaqanda nokudla kobisi.
• Inyama nenkukhu.

Ukudla okunongiwe noma okuqiniswe nge-folic acid:

• Isinkwa.
• Ufulawa.
• I-pasta.
• Ilayisi.
• Okusanhlamvu kwasekuseni.

Inani le-folate olidingayo nsuku zonke lincike eminyakeni yakho kanye nezinye izici. Iningi labantu abadala lidinga ama-microgram angu-400 (mcg) e-folate nsuku zonke. Uma ukhulelwe , kubalulekile ukuthatha isithasiselo se-folic acid ukuqinisekisa ukuthi uthola i-folate eyanele nsuku zonke.

Uma uthatha noma yimuphi umuthi ophazamisa ukumuncwa kwe-folate, khuluma nodokotela wakho mayelana nokuthatha isithasiselo se-folic acid.

Kwenzekani uma nginesifo sokuntuleka kwe-folate?

Uma wandisa ukudla kwakho i-folate, imiphumela yokuntuleka kwe-folate izoqala ukubuyela emuva. Kubalulekile ukudla ukudla okwanele okuqukethe i-folate noma ukudla okune-folic acid eyengeziwe. Ngaphezu kwalokho, thatha isithasiselo se-folic acid uma kudingeka. Uma ungatholi i-folate eyanele, izinkinga ezifana ne-anemia zingase ziqhubeke.

Kuyini Ukuntuleka Kwe-Cerebral Folate?

Ukuntuleka kwe-folate yobuchopho kuyisimo esingavamile. Kwenzeka lapho ubuchopho bomntwana bungenayo i-folate. Izingane ezizalwa zinesifo se-folate yobuchopho zikhula ngokujwayelekile ngesikhathi sezinsana. Bese kuthi, cishe eminyakeni emi-2 ubudala, amakhono azo engqondo nawokunyakaza aqale ukwehla. Ukukhubazeka kwengqondo, ubunzima bokukhuluma, isithuthwane, kanye nobunzima bokuxhumana kokunyakaza (i-ataxia) kungaba nzima kakhulu. Lesi simo sibangelwa ukuguquka kwezakhi zofuzo .

Uyini umehluko phakathi kokuntuleka kwe-vitamin B12 kanye nokuntuleka kwe-folate?

Kokubili i-vitamin B12 kanye ne-folate kubalulekile ekukhiqizweni kwamangqamuzana akho abomvu egazi kanye ne-DNA. Ukuntuleka kokubili kungaholela ekukhathaleni, ebuthakathakeni, kanye ne-anemia. Kodwa-ke, ngokungafani ne-folate, i-vitamin B12 ayitholakali ekudleni kwezitshalo. I-B12 itholakala kakhulu enyameni, emaqandeni, nasemikhiqizweni yobisi. Ngakho-ke, abantu abadla imifino kanye nabadla imifino kuphela basengozini enkulu yokuntuleka kwe-vitamin B12. Ukuntuleka okukhulu kwe-vitamin B12 kungabangela izinkinga ezifana nokucindezeleka, ukudideka kwengqondo, ukulahlekelwa yinkumbulo, ukungakwazi ukuzibamba, kanye nokulahlekelwa ukunambitheka nephunga.

Kuyini i-MTHFR polymorphism?

Kuyini i-MTHFR?I-enzyme ebizwa ngokuthi i-methylenetetrahydrofolate reductase. Abanye abantu bane -mutation , noma ushintsho, ku-gene ebizwa ngokuthi i-MTHFR. Uma unalolu shintsho, umzimba wakho awukwazi ukuguqula i-folate ibe yifomu yayo esebenzayo, i-5-MTHF (5-methyltetrahydrofolate) . Lolu shintsho luthinta cishe ama-25% ama-Hispanic, cishe ama-10% abamhlophe, cishe ama-10% ama-Asia, kanye cishe ama-1% abamnyama. Uma unalolu shintsho, ungase uzuze ngokuthatha isithasiselo se-folate esiqukethe i-5-MTHF, uhlobo olusebenzayo lwe-folic acid.

Masikhumbule ngamafuphi (Umyalezo Wokuya Ekhaya)

Kulungile, manje usuyazi ukuthi i-folate iyivithamini ebalulekile emizimbeni yethu, ikakhulukazi ekwenzeni amangqamuzana abomvu egazi kanye ne-DNA, akunjalo? Ikakhulukazi uma ukhulelwe, i-folate ibalulekile ekukhuleni komntwana wakho. Ukuntuleka kwe-folate akuvamile, kodwa kungabangela izinkinga ezinkulu njengokukhubazeka kokuzalwa kanye ne-anemia.

Ngakho-ke, kubaluleke kakhulu ukudla ukudla okucebile ngezithelo, imifino (ikakhulukazi imifino eluhlaza okotshani), kanye nokunye ukudla okuqukethe i-folate noma i-folic acid. Uma kudingeka, ungathatha futhi isithasiselo se-folic acid ngeseluleko sezokwelapha. Kungcono ukukhuluma nodokotela wakho ngokuthi udinga i-folate engakanani ngosuku. Masinakekele lezi zinto ezincane ukuze uhlale uphilile!

I- Folate, i-folic acid, i-vitamin B9, i-anemia, ukukhulelwa, ukukhubazeka kokuzalwa, ukudla okunomsoco, ukuntuleka