Kodi folic acid ndi chiyani?

Zamkati

• Kodi folic acid ndi chiyani
• Zakudya zokhala ndi folic acid
• Kuchuluka kwa folic acid
• Zotsatira zoyipa ndi zotsutsana zowonjezerapo

Folic acid, yomwe imadziwikanso kuti vitamini B9 kapena folate, ndi mavitamini osungunuka ndi madzi omwe ndi gawo la B complex ndipo amatenga nawo mbali pantchito zosiyanasiyana za thupi, makamaka pakupanga DNA ndi ma cell omwe amapezeka m'maselo.

Kuphatikiza apo, folic acid ndiyofunikira kuti ubongo ukhale wathanzi, komanso wamthupi. Vitamini uyu amatha kupezeka mu zakudya zosiyanasiyana monga sipinachi, nyemba, yisiti ya brewer ndi katsitsumzukwa, komabe amathanso kupezeka mu fomu yowonjezera yomwe imapezeka m'masitolo kapena m'malo ogulitsira zakudya.

Kodi folic acid ndi chiyani

Folic acid itha kugwiritsidwa ntchito m'njira zosiyanasiyana mthupi, monga:

• Sungani thanzi laubongo, kupewa mavuto monga kukhumudwa, matenda amisala ndi Alzheimer's, popeza folic acid imagwira nawo ntchito yophatikiza dopamine ndi norepinephrine;
• Kulimbikitsa mapangidwe fetal mantha dongosolo pa mimba, kuteteza zopindika za chubu cha neural, monga spina bifida ndi anencephaly;
• Pewani kuchepa kwa magazi m'thupi, chifukwa zimathandizira kupangika kwa maselo amwazi, kuphatikiza maselo ofiira, ma platelet ndi maselo oyera;
• Pewani mitundu ina ya khansa, monga m'matumbo, m'mapapo, m'mawere ndi kapamba, popeza folic acid amatenga nawo mbali pofotokozera majini ndikupanga DNA ndi RNA ndipo chifukwa chake, kumwa kwake kumatha kuletsa kusintha kwa majini m'maselo;
• Pewani matenda amtimachifukwa imasunga thanzi la mitsempha yamagazi ndikuchepetsa homocysteine, yomwe ingakhudze kukula kwa matendawa.

Kuphatikiza apo, folic acid imathandizanso kulimbitsa chitetezo chamthupi chifukwa chimatenga nawo gawo pakupanga ndikukonzanso DNA, komabe palibe maphunziro ena omwe amafunikira kutsimikizira izi.

Zakudya zokhala ndi folic acid

Tebulo lotsatirali likuwonetsa zakudya zokhala ndi folic acid komanso kuchuluka kwa mavitaminiwa mu 100 g pachakudya chilichonse.

Kuchuluka kwa folic acid

Kuchuluka kwa folic acid komwe kumadya patsiku kumatha kusiyanasiyana kutengera zaka, monga pansipa:

• Miyezi 0 mpaka 6: 65 magalamu;
• Miyezi 7 mpaka 12: 80 magalamu;
• Zaka 1 mpaka 3: 150 magalamu;
• Zaka 4 mpaka 8: 200 magalamu;
• Zaka 9 mpaka 13: 300 magalamu;
• Zaka 14 ndi kupitirira: 400 magalamu;
• Amayi apakati: 400 magalamu.

Zowonjezera ndi folic acid ziyenera kuchitika nthawi zonse motsogozedwa ndi azachipatala, ndikulimbikitsidwa vuto la mavitaminiwa, vuto la kuchepa kwa magazi komanso azimayi apakati. Umu ndi momwe mungatengere folic acid.

Zotsatira zoyipa ndi zotsutsana zowonjezerapo

Folic acid ndi mavitamini osungunuka m'madzi chifukwa chake kuchuluka kwake kumathetsedwa mosavuta kudzera mumkodzo. Komabe, kugwiritsa ntchito folic acid zowonjezera popanda upangiri wa zamankhwala kumatha kuyambitsa mavuto monga kupweteka m'mimba, nseru, khungu loyabwa kapena kuchepa kwa magazi. Kuchuluka kwa mavitaminiwa patsiku ndi 5000 mcg, kuchuluka komwe nthawi zambiri sikumapitilira chakudya chamagulu.

Pankhani yogwiritsira ntchito mankhwala osokoneza bongo kapena rheumatism, folic acid yowonjezerapo iyenera kugwiritsidwa ntchito pothandizidwa ndi azachipatala. Phunzirani zambiri za zowonjezera za folic acid.