Zakudya 13 zomwe zimakhala ndi folic acid komanso malingaliro ake

Zamkati

• Mndandanda wa zakudya zokhala ndi folic acid
• Zotsatira zakusowa kwa folic acid
• Reference mfundo za folic acid m'magazi

Zakudya zokhala ndi folic acid, monga sipinachi, nyemba ndi mphodza ndizabwino kwambiri kwa amayi apakati, komanso kwa iwo omwe akuyesera kutenga pakati chifukwa vitamini iyi imathandizira kupanga dongosolo lamanjenje la mwana, kupewa matenda akulu monga anencephaly, spina bifida ndi meningocele.

Folic acid, yomwe ndi vitamini B9, ndiyofunikira paumoyo wa aliyense, ndipo kusowa kwake kumatha kubweretsa zovuta kwa mayi wapakati ndi mwana wake. Chifukwa chake, kuti mupewe zovuta izi ndikulimbikitsidwa kuonjezera kudya kwa zakudya ndi folic acid ndikuthandizanso osachepera mwezi umodzi musanakhale ndi pakati kuti muwonetsetse kufunika kwa vitamini munthawi ino ya moyo. Dziwani zambiri pa: Folic acid ali ndi pakati.

Mndandanda wa zakudya zokhala ndi folic acid

Gome lotsatirali likuwonetsa zitsanzo za zakudya zina zomwe zili ndi vitamini iyi:

Palinso zakudya zopindulitsa ndi folic acid, monga oats, mpunga ndi ufa wa tirigu, womwe ungagwiritsidwe ntchito m'maphikidwe osiyanasiyana. Malinga ndi WHO, 100 g iliyonse yazogulitsayo iyenera kupereka osachepera 150 mcg wa folic acid.

Pankhani ya mimba, malangizowo ndi folic acid akuwonetsedwa ndi World Health Organisation ndi 4000 mcg patsiku.

Zotsatira zakusowa kwa folic acid

Kuperewera kwa folic acid kumayenderana ndi mavuto azaumoyo monga matenda oopsa a mimba, gulu lankhondo, kuchotsa mimba kwanthawi zonse, kubadwa msanga, kunenepa kwambiri, matenda amtima, matenda am'magazi, matenda amisala komanso kukhumudwa.

Komabe, kuwonjezera ndi kudya wathanzi kumatha kuchepetsa zoopsazi, kukulitsa mwayi wokhala ndi pakati wathanzi komanso kukula bwino kwa mwana, kupewa pafupifupi 70% ya milandu yolakwika ya neural tube.

Reference mfundo za folic acid m'magazi

Kuyeserera kwa folic acid sikufunsidwa kawirikawiri pamimba, koma kutanthauzira kwa folic acid m'magazi kuyambira 55 mpaka 1,100 ng / mL, malinga ndi labotale.

Miyezo ikakhala yochepera 55 ng / mL, munthuyo amatha kukhala ndi megaloblastic kapena hemolytic anemia, kuperewera kwa zakudya m'thupi, chiwindi chauchidakwa, hyperthyroidism, kuchepa kwa vitamini C, khansa, malungo, kapena kwa amayi, atha kukhala ndi pakati.