Sonke sizwile igama elithi "folic acid" ndawana thize, akunjalo? Sizwile odokotela betshela omama abakhulelwe noma omama abakhulelwe ukuthi baphuze leli philisi. Kodwa liyini ngempela i-folic acid? Ingabe libalulekile kwabesifazane abakhulelwe kuphela? Cha... Leli yivithamini elibaluleke kakhulu kithi sonke, elibalulekile ekukhuleni kwamaseli emizimbeni yethu. Ngakho-ke ake sixoxe ngalo ngokuningiliziwe futhi namuhla.
Okokuqala, ake sibone, uyini umehluko phakathi kwe-folate ne-folic acid?
Empeleni lezi yizinhlobo ezimbili zevithamini B9. Kalula nje:
- I-Folate: Lena yi-vitamin B9 etholakala ngokwemvelo ekudleni. Isibonelo, imifino enamaqabunga, imifino, nezithelo kuqukethe i-folate.
- I-Folic Acid: Lolu uhlobo lwe-vitamin B9 olwenziwe elebhu. Itholakala kumaphilisi e-vitamin, ekudleni okuqinisiwe, kanye nokudla okufana nofulawa.
Into ebaluleke kakhulu ukuthi i-folic acid, kungakhathaliseki ukuthi ithathwa njengephilisi noma ifakwe ekudleni, imuncwa kangcono yimizimba yethu kune-folate etholakala ngokwemvelo ekudleni. Yingakho odokotela batusa amaphilisi e-folic acid uma kudingeka.
Kungani i-folic acid ibaluleke kangaka kithi?
Kunezinzuzo eziningi kulokhu. Ake sibheke eziyinhloko.
Isivikelo esibalulekile ngesikhathi sokukhulelwa!
Lena inzuzo ebaluleke kakhulu neyaziwa kakhulu ye-folic acid. Akusikho ize ukuthi owesifazane okhulelwe ingane welulekwa ukuthi athathe i-folic acid ngisho nangaphambi kokukhulelwa.
I-folic acid inganciphisa ingozi yokukhubazeka okukhulu kokuzalwa (isb., i-spina bifida, i-anencephaly) ebuchosheni bomntwana okhulayo kanye nomgogodla ngo-70% noma ngaphezulu .
Lezi ziphazamiso zokuzalwa zivame ukwenzeka emasontweni ambalwa okuqala okukhulelwa, ngezinye izikhathi ngaphambi kokuthi wazi nokuthi ukhulelwe. Yingakho odokotela beluleka abesifazane ukuthi baqale ukuthatha i-folic acid ngaphambi kokuba bakhulelwe uma becabanga ngokuba nomntwana.
Ngaphezu kwalokho, i-folic acid isiza ekunciphiseni ingozi yomfutho wegazi ophakeme (i-preeclampsia) kanye nokuzalwa ngaphambi kwesikhathi (ukubeletha kwangaphambi kwesikhathi) ngesikhathi sokukhulelwa.
Ngempilo yenhliziyo
Igazi lethu liqukethe i-amino acid ebizwa ngokuthi i-homocysteine . Amazinga aphezulu alokhu andisa ingozi yesifo senhliziyo. I-Folate ne-vitamin B12 zisebenza ndawonye ukulawula amazinga e-homocysteine. Ngakho ukuthola i-folate eyanele kungasiza ukugcina inhliziyo yakho iphilile.
Ukusebenza kobuchopho kanye nenhlalakahle yengqondo
Izifundo zithole ukuthi amazinga aphansi e-folate angandisa ingozi yokucindezeleka. Futhi, abantu abanamazinga aphansi e-folate bangase bangasebenzi kahle njengemithi yokucindezeleka. Ngakho-ke ngezinye izikhathi udokotela wakho angase akunike isithasiselo se-folic acid kanye nemithi yakho yokucindezeleka.
I-anemia ebangelwa ukuntuleka kwe-folate
Uma umzimba ungatholi i-folate eyanele, kungavela isimo esibizwa ngokuthi i-megaloblastic anemia. Izimpawu zingafaka:
- Ukukhathala okuqhubekayo
- Ubunzima bokugxila emsebenzini
- Ukushaya kwenhliziyo okusheshayo noma okungajwayelekile
- Ubunzima bokuphefumula
Ingakanani i-folic acid oyidingayo ngosuku?
Ithebula elilandelayo libala amanani anconywayo ngokuvamile. Kodwa-ke, khumbula ukuthi uma unesifo esithile, la manani angahluka. Ngakho-ke , kungcono ukukhuluma nodokotela wakho ngaphambi kokuqala noma yisiphi isithasiselo .
| Ngobani? | Isibonelelo Sansuku Zonke Esinconyiwe (RDA - mcg) |
|---|---|
| Abantu abadala nezingane ezincane | Ama-microgram angu-400 (400 mcg) |
| Abesifazane abakhulelwe | Okungenani ama-microgram angu-600 (600 mcg) |
| Omama abancelisayo | Ama-microgram angu-500 (500 mcg) |
Yikuphi ukudla okune-folate ephezulu?
Ngaphezu kokuthatha amaphilisi e-folic acid, kungumqondo omuhle futhi ukufaka ukudla okune-folate eningi ekudleni kwethu. Nazi ezinye izibonelo.
| Uhlobo lokudla | Incazelo |
|---|---|
| Imifino eluhlaza okotshani | Imifino eluhlaza njengespinashi, i-kale, isipinashi, kanye nemifino eluhlaza ye-collard icebile nge-folate. Kuhle kakhulu ukudla imifino embalwa noma embalwa ngosuku. |
| Ama-lentile namantongomane | Izinto esizidla nsuku zonke njenge-lentile, ama-chickpeas, uphizi, nobhontshisi oluhlaza zicebile nge-folate. |
| Amaqanda | Amaqanda ayisidlo esimnandi esingagcini nje ngokuba namaprotheni amaningi, kodwa futhi aqukethe nezinye izakhamzimba eziningi, okuhlanganisa ne-folate. |
| I-broccoli | I-broccoli, etholakala kakhulu eSri Lanka manje, nayo iyimifino ecebile nge-folate. |
| Izithelo ze-citrus | Izithelo ezinjengamawolintshi, ama-tangerine, nama-lime ziqukethe inani elithile levithamini C kanye ne-folate. |
| Ibhanana | Ubhanana, ocebile nge-potassium, nawo uqukethe i-folate ethile. |
| Ukudla okune-folic acid eyengeziwe | Ezinye izinkwa, okusanhlamvu, kanye nofulawa manje zine-folic acid eyengeziwe. Ungazibona ngokufunda ilebula. |
Ingabe zikhona izingozi zokuthatha amaphilisi e-folic acid?
I-Folic acid iyisengezo esiphephile kakhulu uma ithathwa ngesilinganiso esinconywayo. Imiphumela emibi ayivamile.
- Imiphumela emibi: Abanye abantu bangase babe nokuqunjelwa, isicanucanu, igesi , kanye nokungalali uma umthamo uphezulu kakhulu.
- Ukusebenzisana neminye imithi: Uma uthatha imithi yezimo ezifana nesifo sokuwa, ukuthatha imithamo ephezulu ye-folic acid kungathinta ukusebenza kahle kwaleyo mithi. Futhi, uma uthatha imithi yanoma yisiphi esinye isifo esingamahlalakhona, qiniseka ukuthi wazisa udokotela wakho ngaphambi kokuqala i-folic acid.
- Ingozi ebaluleke kakhulu: Ngezinye izikhathi, ukuthatha i-folic acid kuphela kungafihla izimpawu zokuntuleka kwe-vitamin B12 emzimbeni. Ukuntuleka kwe-Vitamin B12 kuyisimo esibi esingalimaza isimiso sezinzwa. Ngakho-ke, ikakhulukazi lapho welapha isimo esifana ne-anemia, udokotela wakho uzohlola namazinga akho e-B12 ngaphambi kokukunikeza ukwelashwa okudingekayo.
Ngakho-ke, ungalokothi uthathe i-folic acid ngemithamo eminingi njengoba uzizwa. Landela njalo iseluleko sikadokotela wakho.
Umlayezo Wokuya Nawe Ekhaya
- I-Folate uhlobo lwevithamini B9 olutholakala ngokwemvelo ekudleni. I-Folic acid uhlobo olufanayo olungathathwa kumaphilisi kanye nezithasiselo.
- I-folic acid ibalulekile kwabesifazane abakhulelwe nabancelisayo ukuze kuvinjelwe ukukhubazeka okukhulu kokuzalwa komntwana ongakazalwa.
- Ukuntuleka kwe-folate kungabangela izinkinga ezifana ne-anemia kanye nengozi eyengeziwe yesifo senhliziyo.
- Ungathola i-folate ngokwemvelo ekudleni okufana nemifino eluhlaza okotshani, amalentili, amantongomane namaqanda.
- Ngaphambi kokuqala noma yisiphi isithasiselo samavithamini, ikakhulukazi i-folic acid, khuluma nodokotela wakho mayelana nomthamo nezidingo zakho.
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