Folic acid mu zakudya

Folic acid ndi folate onsewa ndi mawu amtundu wa vitamini B (vitamini B9).

Folate ndi vitamini B yemwe amapezeka mwachilengedwe mu zakudya monga masamba obiriwira, zipatso za zipatso, ndi nyemba.

Folic acid ndi yopangidwa ndi anthu. Amapezeka muzowonjezera ndikuwonjezera pazakudya zolimbitsa.

Mawu akuti folic acid ndi folate amagwiritsidwa ntchito mosiyanasiyana.

Folic acid imasungunuka m'madzi. Mavitamini otsala amatuluka m'thupi kudzera mkodzo. Izi zikutanthauza kuti thupi lanu silisunga folic acid. Muyenera kupeza vitamini nthawi zonse kudzera muzakudya zomwe mumadya kapena zowonjezera.

Tsamba lili ndi ntchito zambiri m'thupi:

• Amathandiza minofu kukula ndipo maselo amagwira ntchito
• Imagwira ndi vitamini B12 ndi vitamini C kuthandiza thupi kuwonongeka, kugwiritsa ntchito, ndikupanga mapuloteni atsopano
• Amathandizira kupanga maselo ofiira amwazi (amathandiza kupewa magazi m'thupi)
• Zimathandizira kupanga DNA, yomanga thupi la munthu, yomwe imanyamula zamoyo

Kuperewera kwamunthu kumatha kuyambitsa:

• Kutsekula m'mimba
• Tsitsi lakuda
• Zilonda za pakamwa
• Chilonda chachikulu
• Kukula kosauka
• Lilime lotupa (glossitis)

Zingathenso kuyambitsa mitundu ina ya anemias.

Chifukwa ndizovuta kupeza folate yokwanira kudzera mu zakudya, azimayi omwe amaganiza zokhala ndi pakati amafunika kumwa zowonjezera folic acid. Kutenga folic acid woyenera musanakhale komanso nthawi yapakati kumathandiza kupewa zotupa za neural tube, kuphatikizapo msana bifida. Kutenga folic acid musanatenge mimba komanso m'nthawi ya trimester kungachepetse mwayi wopita padera.

Folic acid supplements itha kugwiritsidwanso ntchito kuthana ndi kusowa kwa chibwenzi, ndipo itha kuthandizanso pamavuto ena amsambo ndi zilonda zam'miyendo.

Tsamba limachitika mwachilengedwe pazakudya izi:

• Masamba obiriwira obiriwira
• Nyemba zouma ndi nandolo (nyemba)
• Zipatso ndi timadziti

Kulimbitsa kumatanthauza kuti mavitamini awonjezeredwa pachakudyacho. Zakudya zambiri tsopano zalimbikitsidwa ndi folic acid. Zina mwa izi ndi izi:

• Mkate wopindulitsa
• Mbewu
• Mitundu
• Chimanga
• Pasitala
• Mpunga
• Zogulitsa zina zambewu

Palinso zinthu zambiri zokhudzana ndi pakati pamsika zomwe zalimbikitsidwa ndi folic acid. Zina mwazi zili mgulu lomwe limakwaniritsa kapena kupitilira RDA pazankhani. Amayi ayenera kukhala osamala pophatikizira kuchuluka kwa mankhwalawa pazakudya zawo komanso ma multivitamin awo asanabadwe. Kutenga zambiri sikofunikira ndipo sikuperekanso phindu lina lililonse.

Mulingo wololeza wam'mwamba wa folic acid ndi ma micrograms 1000 (mcg) patsiku. Malirewa amatengera folic acid yomwe imachokera kuzowonjezera komanso zakudya zolimbitsa thupi. Sizikutanthauza folate yomwe imapezeka mwachilengedwe mu zakudya.

Folic acid siyimavulaza ikagwiritsidwa ntchito pamlingo woyenera. Folic acid imasungunuka m'madzi. Izi zikutanthauza kuti nthawi zambiri amachotsedwa mthupi kudzera mumkodzo, motero zochulukirapo sizimakhala mthupi.

Simuyenera kulandira oposa 1000 mcg patsiku la folic acid. Kugwiritsa ntchito milingo yambiri ya folic acid kumatha kubisa kuchepa kwa vitamini B12.

Njira yabwino yopezera mavitamini ofunikira tsiku ndi tsiku ndikudya zakudya zosiyanasiyana. Anthu ambiri ku United States amatenga folic acid wokwanira pazakudya zawo chifukwa mumakhala chakudya chambiri.

Folic acid ingathandize kuchepetsa chiopsezo cha zofooka zina zobadwa, monga msana bifida ndi anencephaly.

• Amayi omwe ali azaka zobereka ayenera kutenga ma micrograms (mcg) osachepera 400 a folic acid othandizira tsiku lililonse kuphatikiza pazomwe zimapezeka muzakudya zolimba.
• Amayi apakati amayenera kutenga ma micrograms 600 patsiku, kapena ma micrograms 1000 patsiku ngati akuyembekezera mapasa.
  

Recommended Dietary Allowance (RDA) yama mavitamini imawonetsera kuchuluka kwa mavitamini omwe anthu ambiri amafunikira tsiku lililonse.

• RDA ya mavitamini itha kugwiritsidwa ntchito ngati zolinga za munthu aliyense.
• Momwe mavitamini ambiri amafunikira amatengera zaka zanu komanso kugonana. Zinthu zina, monga kutenga pakati ndi matenda, ndizofunikanso.

Food and Nutrition Board of the Institute of Medicine Yalimbikitsa Kutenga Kwa Anthu Kwawo - Daily Reference Intakes (DRIs) yolemba:

Makanda

• Miyezi 0 mpaka 6: 65 mcg / tsiku *
• Miyezi 7 mpaka 12: 80 mcg / tsiku *

* Kwa makanda kuyambira kubadwa mpaka miyezi 12, Board ya Food and Nutrition Board idakhazikitsa chovomerezeka chovomerezeka (AI) chazakudya zomwe zikufanana ndi kudya kwa ana athanzi, oyamwitsa ku United States.

Ana

• Zaka 1 mpaka 3: 150 mcg / tsiku
• Zaka 4 mpaka 8: 200 mcg / tsiku
• Zaka 9 mpaka 13: 300 mcg / tsiku

Achinyamata ndi achikulire

• Amuna, azaka 14 kapena kupitirira: 400 mcg / tsiku
• Amayi, azaka 14 kapena kupitirira: 400 mcg / tsiku
• Amayi apakati azaka zonse: 600 mcg / tsiku
• Amayi oyamwitsa azaka zonse: 500 mcg / tsiku

Kupatsidwa folic acid; Tsamba la Polyglutamyl; Pteroylmonoglutamate; Amuna

• Vitamini B9 maubwino
• Gwero la Vitamini B9

Komiti Yoyimira Institute of Medicine (US) Yofufuza Sayansi Yokhudza Zakudya Zakudya Zakudya ndi Gulu Lake pa Folate, Mavitamini Ena B, ndi Choline. Zakudya zokhudzana ndi zakudya zimapatsa thiamin, riboflavin, niacin, vitamini B6, folate, vitamini B12, asidi ya pantothenic, biotin, ndi choline. Nyuzipepala ya National Academies. Washington, DC, 1998. PMID: 23193625 www.ncbi.nlm.nih.gov/pubmed/23193625.

Mason JB. Mavitamini, kufufuza mchere, ndi micronutrients ena. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. Wolemba 25. Philadelphia, PA: Elsevier Saunders; 2016: chap 218.

Mesiano S, Jones EE. Feteleza, mimba, ndi mkaka wa m'mawere. Mu: Boron WF, Boulpaep EL, olemba. Physiology Yachipatala. Wachitatu ed. Philadelphia, PA: Elsevier; 2017: mutu 56.

Salwen MJ. Mavitamini ndi kufufuza zinthu. Mu: McPherson RA, Pincus MR, olemba., Eds. Henry's Clinical Diagnosis and Management by Laboratory Methods. Wachitatu. St Louis, MO: Elsevier; 2017: mutu 26.