Kodi Folic Acid Amathandizira Kukula Kwa Tsitsi?

Zamkati

• Kodi folic acid imatani?
• Kodi kafukufukuyu akuti chiyani?
• Zotenga zingati
• Chakudya
• Kutenga

Chidule

Kukula kwa tsitsi kumatha kukhala ndi zotsika ndi zotsika m'moyo wonse. Mukakhala wachinyamata komanso muli ndi thanzi labwino, tsitsi lanu limawoneka kuti likukula msanga.

Mukamakula, kukula kumatha kuchepa pazifukwa zosiyanasiyana, kuphatikizapo kuchepa kwa kagayidwe kake, kusintha kwa mahomoni, komanso kusintha kwa maubweya azitsitsi omwe ali ndi udindo wopanga tsitsi latsopano.

Komabe, chowonadi ndichakuti tsitsi labwino limadalira kwambiri chakudya. Monga momwe kupeza michere yoyenera kumathandizira kuti khungu lanu komanso ziwalo zamkati zikhale zathanzi, michere imathandizanso kuti tsitsi lanu likule.

Folic acid (vitamini B-9), akamwedwa pafupipafupi monga momwe akulimbikitsira, ndi chimodzi mwazinthu zomwe zimalimbikitsa tsitsi labwino. Dziwani zambiri zomwe zingathandize kulimbikitsa thanzi, tsitsi lowoneka bwino.

Kodi folic acid imatani?

Folic acid imathandizira makamaka kukula kwama cell. Maselowa amaphatikizapo omwe amapezeka mkati mwa khungu lanu komanso tsitsi lanu ndi misomali. Zotsatira zakutsitsi lanu zalimbikitsa chidwi cha folic acid ngati njira yothetsera kukula kwa tsitsi. Kuphatikiza apo, folic acid imathandiza kuti maselo ofiira azikhala athanzi.

Folic acid ndi mtundu wa folate, mtundu wa vitamini B. Mukapezeka mwachilengedwe mu zakudya, michere imeneyi imatchedwa folate. Mtundu wopangidwa ndi michere imeneyi muzakudya zolimbitsa thupi ndi zowonjezera umatchedwa folic acid. Ngakhale mayina osiyanasiyana, folate acid ndi folic acid imagwiranso ntchito chimodzimodzi.

Kodi kafukufukuyu akuti chiyani?

Kafukufuku wokhazikitsa folic acid ngati njira yokulitsira tsitsi ndi yocheperako. Imodzi, yofalitsidwa koyambirira kwa 2017, idayang'ana achikulire 52 omwe ali ndi imvi asanakwane. Ofufuza omwe adachita kafukufukuyu adapeza zoperewera mu folic acid ndi mavitamini B-7 ndi B-12.

Komabe, maphunziro owongoleredwa amafunikira kuti adziwe ngati folic acid yokha ingathandize pakukula kwa tsitsi.

Zotenga zingati

Mlingo woyenera wa tsiku ndi tsiku wa folic acid kwa amuna ndi akazi achikulire ndi ma micrograms 400 (mcg). Ngati simukupeza chakudya chokwanira pazakudya zanu zonse, mungafunikire kulingalira zowonjezera. Kuperewera pang'ono kumatha kubweretsa vuto lotchedwa kuchepa kwa magazi m'thupi. Izi zitha kuyambitsa zizindikilo, monga:

• kupweteka mutu
• kupsa mtima
• khungu lotumbululuka
• pigmentation kusintha kwa tsitsi lanu ndi misomali
• kutopa kwambiri
• kupweteka m'kamwa mwako
• tsitsi lochepera

Ngati mulibe vuto la folate, simuyenera kutenga folic acid yowonjezerapo tsitsi labwino. Zoposa 400 mcg patsiku sizipangitsa tsitsi lanu kukula msanga.

M'malo mwake, kumwa folic acid wambiri kungakhale kosatetezeka. Folic acid overdose imatha kuchitika mukamamwa zowonjezerapo kapena mumadya zakudya zolimba kwambiri, koma osadya nyama. Kutenga ma mcg opitilira 1,000 patsiku kumatha kubisa zizindikilo za kuchepa kwa vitamini B-12, zomwe zimapangitsa kuti mitsempha iwonongeke, malinga ndi.

Folic acid nthawi zambiri imaphatikizidwa ndi vitamini B zovuta zowonjezera. Amapezekanso mu ma multivitamini ndikugulitsidwa ngati chowonjezera chosiyana. Zowonjezera zonse zimasiyanasiyana, onetsetsani kuti pali 100 peresenti ya mtengo watsiku ndi tsiku womwe mukufuna kuphatikizidwa. Lankhulani ndi omwe amakuthandizani pa zaumoyo pazakudya zoyenera ndi zomwe zingakuthandizeni.

Awa amalimbikitsanso kuti azimayi azitenga 400 mg ya folic acid patsiku ali ndi pakati. Amanena kuti ayambe mwezi umodzi asanakhale ndi pakati, ngati zingatheke.

Mwinamwake mwazindikira kuti amayi ambiri omwe ali ndi pakati amakhala ndi thanzi labwino pakukula kwa tsitsi. Izi mwina chifukwa cha folic acid osati mimba yomwe.

Chofunika kwambiri, folic acid imathandiza kuti mayi ndi mwana azikhala athanzi, komanso kupewa zolepheretsa kubadwa kwamitsempha. Dokotala wanu angakuuzeni za vitamini woberekera tsiku lililonse wophatikizapo folic acid.

Chakudya

Zowonjezera zimapezeka ngati mulibe vitamini B-9. Komabe, kwa anthu ambiri, ndizosavuta kupeza vitamini yokwanira kudzera mu chakudya chopatsa thanzi.

Zakudya zina zonse ndi magwero achilengedwe, monga:

• nyemba
• burokoli
• zipatso za citrus
• masamba obiriwira obiriwira
• nyama
• mtedza
• nkhuku
• nyongolosi ya tirigu

Kumbukirani kuti pamene chakudya chimakonzedwa kwambiri, kuchuluka kwa folate ndi zakudya zina zomwe zimakhala nazo.

Komabe, ngati mukuyang'ana kuti mupeze folic acid yambiri pazakudya zanu, mutha kuyang'ana zakudya zina zotetezedwa zomwe zili ndi 100% ya mtengo watsiku ndi tsiku wa michere iyi ndi zina zambiri. Zosankha zimaphatikizapo tirigu wolimba, mpunga woyera, ndi buledi.

Madzi a lalanje ndi gwero lina labwino, koma mulinso shuga wambiri wachilengedwe.

Kutenga

Ngakhale folic acid ndi gawo limodzi lazakudya zomwe thupi lanu limafunikira kupanga ma cell atsopano, michere iyi singateteze kukula kwa tsitsi lokha. M'malo mwake, yang'anani kuwonetsetsa kuti mwapeza folic acid wokwanira paumoyo wanu wonse. Komanso, tsitsi lanu lipindulanso.

Onani dokotala wanu ngati muli ndi nkhawa ndi kukula kwa tsitsi. Ngati mwadzidzidzi mukutaya tsitsi lalikulu ndikukhala ndi madazi, izi zitha kuwonetsa vuto lazachipatala monga alopecia kapena kusamvana kwama mahomoni. Zinthu zotere sizingachiritsidwe ndi folic acid.