Zotsatira Zoyipa Zotsata Folic acid

Zamkati

• Folic acid yochulukirapo imakula
• 1. Itha kubisa kuchepa kwa vitamini B12
• 2. Limbikitsani kuchepa kwamaganizidwe okhudzana ndi ukalamba
• 3. Zikhoza kuchepetsa kukula kwa ubongo mwa ana
• 4. Zingakulitse mwayi wakubweranso kwa khansa
• Gwiritsani ntchito, mlingo, ndi kuyanjana kotheka
• Mfundo yofunika

Folic acid ndi mtundu wa vitamini B9, vitamini B womwe umagwira ntchito yofunikira pakupanga ma cell ndi DNA. Amapezeka mu mavitamini okha ndi zakudya zina zotetezedwa.

Mosiyana ndi zimenezi, vitamini B9 amatchedwa folate pamene imapezeka mwachibadwa mu zakudya. Nyemba, malalanje, katsitsumzukwa, mphukira ku Brussels, mapeyala, ndi masamba obiriwira onse amakhala ndi folate.

Reference Daily Intake (RDI) ya vitamini iyi ndi 400 mcg kwa achikulire ambiri, ngakhale amayi apakati ndi oyamwitsa akuyenera kupeza 600 ndi 500 mcg, motsatana (1).

Kuchepetsa magazi m'magazi kumalumikizidwa ndi zokhudzana ndi thanzi, monga chiopsezo chachikulu cha kupunduka kwa kubadwa, matenda amtima, sitiroko, komanso khansa zina (,,,,).

Komabe, kupatsidwa folic acid wambiri kuchokera kuzowonjezera kumatha kuwononga thanzi lanu.

Nazi zotsatira zinayi zoyipa za folic acid.

Folic acid yochulukirapo imakula

Thupi lanu limasweka ndikumwa folate acid m'njira zosiyanasiyana.

Mwachitsanzo, pafupifupi zonse zomwe mumadya kuchokera pazakudya zimawonongeka ndikusandulika mawonekedwe ake m'matumbo anu musanalowerere m'magazi anu ().

Mosiyana ndi izi, magawo ochepa kwambiri a folic acid omwe mumalandira kuchokera kuzakudya zolimbitsa thupi kapena zowonjezera zimasandulika mawonekedwe ake m'matumbo mwanu ().

Zina zonse zimafunikira chithandizo cha chiwindi ndi ziwalo zina kuti mutembenuke pang'onopang'ono komanso moperewera ().

Mwakutero, kupatsidwa folic acid kapena zakudya zotetezedwa kumatha kupangitsa kuti folic acid (UMFA) isapezeke m'magazi anu - zomwe sizimachitika mukamadya zakudya zapamwamba (,).

Izi zikuchitika chifukwa milingo yayikulu ya UMFA imawoneka yolumikizidwa ndi zovuta zosiyanasiyana zaumoyo (1,,,,,,,,).

Thupi lanu limasweka ndikutenga folate mosavuta kuposa folic acid. Kugwiritsa ntchito folic acid mopitirira muyeso kumatha kupangitsa UMFA kumangirira m'thupi lanu, zomwe zingayambitse mavuto.

1. Itha kubisa kuchepa kwa vitamini B12

Kuchuluka kwa folic acid kumatha kubisa kuchepa kwa vitamini B12.

Thupi lanu limagwiritsa ntchito vitamini B12 popanga maselo ofiira ndikusunga mtima wanu, ubongo, ndi dongosolo lamanjenje kuti lizigwira bwino ntchito (18).

Mukasiyidwa osalandira chithandizo, kusowa kwa michere imeneyi kumatha kuchepetsa ubongo wanu kugwira ntchito bwino ndikupangitsa kuti mitsempha isawonongeke kwamuyaya. Kuwonongeka kumeneku sikungasinthike, komwe kumapangitsa kuti kuchepa kwa vitamini B12 kuzengeke kwambiri kumakhala kovuta kwambiri (18).

Thupi lanu limagwiritsa ntchito vitamini B12 chimodzimodzi, kutanthauza kuti kusowa kwa chilichonse kumatha kubweretsa zizindikilo zofananira.

Umboni wina umawonetsa kuti kupatsidwa folic acid kumatha kubisa kuchepa kwa magazi mu vitamini-B12, komwe kumatha kupangitsa kuti kuchepa kwa vitamini B12 kusadziwike (,).

Chifukwa chake, anthu omwe akukumana ndi zizindikilo monga kufooka, kutopa, kuvuta kuyang'ana, komanso kupuma movutikira atha kupindula chifukwa chofufuzidwa ma B12.

Kutenga kwambiri folic acid kumatha kubisa kuchepa kwa vitamini B12. Izi, zitha kuwonjezera chiopsezo chanu cha kuwonongeka kwa ubongo ndi mitsempha.

2. Limbikitsani kuchepa kwamaganizidwe okhudzana ndi ukalamba

Kuchuluka kwa folic acid kumatha kuchepa m'maganizo okalamba, makamaka mwa anthu omwe ali ndi mavitamini B12 ochepa.

Kafukufuku wina mwa anthu athanzi azaka zopitilira 60 adalumikiza milingo yayikulu pakuchepa kwamaganizidwe a iwo omwe ali ndi mavitamini B12 ochepa - koma osati mwa iwo omwe ali ndi milingo ya B12 yokhazikika ().

Omwe amatenga nawo gawo lalikulu la magazi amawapeza chifukwa chodya kwambiri folic acid ngati zakudya zolimbitsa thupi komanso zowonjezera, osati mwa kudya zakudya zolemera mwachilengedwe.

Kafukufuku wina akuwonetsa kuti anthu omwe ali ndi mavitamini B12 ochulukirapo koma ochepa amakhala ndi nthawi zopitilira 3.5 kuti athe kutayika kwa ubongo kuposa omwe ali ndimagawo abwinobwino amwazi ().

Olembawo adachenjeza kuti kuwonjezera ndi folic acid kumatha kuwononga thanzi la akulu mwa achikulire omwe ali ndi mavitamini B12 ochepa.

Kuphatikiza apo, kafukufuku wina amalumikizitsa kugwiritsa ntchito mopitilira muyeso ma folic acid othandizira pakuchepetsa m'maganizo ().

Kumbukirani kuti maphunziro ena amafunikira asanapange mayankho olimba.

Kudya kwambiri folic acid kumatha kufulumiza kuchepa kwamaganizidwe okhudzana ndi ukalamba, makamaka kwa anthu omwe ali ndi mavitamini B12 ochepa. Komabe, kufufuza kwina ndikofunikira.

3. Zikhoza kuchepetsa kukula kwa ubongo mwa ana

Zakudya zokwanira pa nthawi yapakati ndizofunikira kuti mwana wanu akule bwino ndikuchepetsa chiopsezo cha zolakwika (,, 23, 24).

Chifukwa amayi ambiri amalephera kulandira RDI kuchokera pachakudya chokha, azimayi azaka zobereka nthawi zambiri amalimbikitsidwa kumwa zowonjezera folic acid (1).

Komabe, kuwonjezera ndi folic acid wambiri kumatha kukulitsa kukana kwa insulin komanso kukula pang'onopang'ono kwa ana.

Pakafukufuku wina, azaka 4 ndi 5 azaka zomwe amayi awo amaphatikiza ndi micg yopitilira 1,000 ya folic acid patsiku ali ndi pakati - kuposa Toleable Upper Intake Level (UL) - adalemba zochepa pamayeso opititsa patsogolo ubongo kuposa ana azimayi omwe anatenga 400-999 mcg patsiku ().

Kafukufuku wina adalumikiza milingo yayikulu yamankhwala amthupi mukakhala ndi pakati kukhala pachiwopsezo chachikulu choteteza insulin kwa ana azaka za 9-13 ().

Ngakhale kufufuza kwina kuli kofunika, ndibwino kuti mupewe kumwa mopitilira muyeso wa tsiku ndi tsiku wa 600 mcg wa folic acid wowonjezera panthawi yoyembekezera pokhapokha atalangizidwa ndi akatswiri azaumoyo.

Folic acid supplements ndi njira yothandizira kupititsa patsogolo folate panthawi yapakati, koma kuchuluka kwambiri kumatha kuwonjezera kukana kwa insulin ndikuchepetsa kukula kwa ubongo mwa ana.

4. Zingakulitse mwayi wakubweranso kwa khansa

Ntchito ya folic acid mu khansa ikuwoneka kuti ndi iwiri.

Kafukufuku akuwonetsa kuti kuonetsa maselo athanzi kuchuluka kwa folic acid kungawateteze kuti asakhale ndi khansa. Komabe, kuwonetsa maselo a khansa ku vitamini kungawathandize kukula kapena kufalikira (,,).

Izi zati, kafukufuku ndi wosakanikirana. Ngakhale kafukufuku wowerengeka akuwona kuwonjezeka kwakung'ono kwa chiopsezo cha khansa mwa anthu omwe amamwa zowonjezera folic acid, maphunziro ambiri sanena ulalo (,,,,).

Kuopsa kungadalire mtundu wa khansa, komanso mbiri yanu.

Mwachitsanzo, kafukufuku akusonyeza kuti anthu omwe kale adapezeka ndi khansa kapena prostate kapena khansa yoyipa yomwe imapatsa folic acid yoposa 1,000 mcg patsiku amakhala ndi chiopsezo chachikulu cha 1.7-6.4% cha khansa yomwe imabwereranso (,).

Komabe, kufufuza kwina kuli kofunika.

Kumbukirani kuti kudya zakudya zambiri zopatsa thanzi sikuwoneka kuti kumawonjezera chiwopsezo cha khansa - ndipo kungathandizenso kuchepetsa (,).

Mankhwala owonjezera a folic acid amathandizira kuti ma cell a khansa athe kukula ndikufalikira, ngakhale kuti kafukufuku wina amafunika. Izi zitha kukhala zowopsa kwa anthu omwe ali ndi mbiri ya khansa.

Gwiritsani ntchito, mlingo, ndi kuyanjana kotheka

Folic acid imaphatikizidwa mu ma multivitamini ambiri, zowonjezera amayi asanabadwe, ndi mavitamini ovuta a B, koma amagulitsidwanso ngati chowonjezera. M'mayiko ena, zakudya zina zimalimbikitsidwanso ndi vitamini.

Folic acid zowonjezera nthawi zambiri amagwiritsidwa ntchito popewa kapena kuchiza magazi ochepa. Kuphatikiza apo, amayi apakati kapena omwe akufuna kukhala ndi pakati nthawi zambiri amawatengera kuti achepetse vuto la kubadwa (1).

RDI ya folate ndi 400 mcg patsiku kwa akulu akulu, 600 mcg patsiku panthawi yapakati, ndi 500 mcg patsiku poyamwitsa. Mankhwala owonjezera nthawi zambiri amakhala ochokera ku 400 mpaka 800 mcg (1).

Mavitamini a folic acid amatha kugulidwa popanda mankhwala ndipo nthawi zambiri amadziwika kuti ndi otetezeka akamamwa mankhwala oyenera ().

Izi zati, amatha kulumikizana ndi mankhwala ena akuchipatala, kuphatikiza omwe amagwiritsidwa ntchito pochiza khunyu, nyamakazi, ndi matenda opatsirana. Chifukwa chake, aliyense amene amamwa mankhwala ayenera kufunsa dokotala asanamwe folic acid (1).

Mankhwala a folic acid amagwiritsidwa ntchito pochepetsa chiopsezo cha kubadwa, komanso kupewa kapena kuthana ndi vuto la folate. Nthawi zambiri amawonedwa ngati otetezeka koma amatha kulumikizana ndi mankhwala ena akuchipatala.

Mfundo yofunika

Folic acid zowonjezera nthawi zambiri zimakhala zotetezeka ndipo zimapereka njira yabwino yosungitsira magawo okwanira.

Izi zati, kumwa mopitilira muyeso wa folic acid kumatha kuyambitsa zovuta zingapo, kuphatikiza kukula pang'ono kwaubongo mwa ana ndikuchepetsa kuchepa kwamaganizidwe mwa okalamba.

Pomwe kufufuza kwina kuli kofunika, mutha kugwira ntchito ndi omwe amakuthandizani kuti mupeze magawo anu ndikuwona ngati chowonjezera chili chofunikira.