Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi 15 (Folic Acid)

Zamkati

• 1. nyemba
• 2. Katsitsumzukwa
• 3. Mazira
• 4. Masamba obiriwira
• 5. Beets
• 6. Zipatso za zipatso
• 7. Zipatso za Brussels
• 8. Broccoli
• 9. Mtedza ndi mbewu
• 10. Chiwindi cha ng'ombe
• 11. Nyongolosi ya tirigu
• 12. Papaya
• 13. nthochi
• 14. Kutulutsidwa
• 15. Mbewu zolimba
• Mfundo yofunika

Folate, yomwe imadziwikanso kuti vitamini B9, ndi mavitamini osungunuka m'madzi omwe ali ndi ntchito zambiri zofunika mthupi lanu.

Makamaka, imathandizira magawano amtundu wathanzi ndipo imalimbikitsa kukula koyenera kwa mwana ndi makulidwe kuti muchepetse ziwopsezo zakubadwa ().

Vitamini B9 imapezeka mwachilengedwe mu zakudya zambiri, komanso mawonekedwe a folic acid muzakudya zolimbitsa.

Ndikulimbikitsidwa kuti achikulire athanzi azitenga osachepera 400 mcg yolemba tsiku lililonse kuti ateteze kusowa (2).

Nazi zakudya 15 zathanzi zomwe zili ndi folate kapena folic acid wambiri.

1. nyemba

Nyemba zamasamba ndi zipatso kapena mbewu ya mbeu iliyonse Zamgululi banja, kuphatikizapo:

• nyemba
• nandolo
• mphodza

Ngakhale kuchuluka kwa folate mu nyemba kumatha kusiyanasiyana, ndi gwero labwino kwambiri la folate.

Mwachitsanzo, chikho chimodzi (177 magalamu) a nyemba za impso zophika chili ndi 131 mcg ya folate, kapena pafupifupi 33% ya Daily Value (DV) ().

Pakadali pano, kapu imodzi (198 magalamu) ya mphodza yophika imakhala ndi 358 mcg ya folate, yomwe ndi 90% ya DV ().

Nyemba zam'mimba ndizopezekanso kwambiri ku protein, fiber, ndi antioxidants, komanso micronutrients yofunikira monga potaziyamu, magnesium, ndi iron ().

Nyemba zimakhala ndi zakudya zambiri komanso zakudya zina zambiri. Chikho chimodzi (198 magalamu) cha mphodza zophika chili ndi 90% ya DV, pomwe chikho chimodzi (177 magalamu) a nyemba zophika zophika chimakhala ndi 33% ya DV.

2. Katsitsumzukwa

Katsitsumzukwa kumakhala ndi mavitamini ndi mchere wambiri, kuphatikizapo folate.

M'malo mwake, kapu ya theka (90-gramu) yotumizira katsitsumzukwa kophika imakhala pafupifupi 134 mcg wa folate, kapena 34% ya DV ().

Katsitsumzukwa kamakhalanso ndi antioxidants ndipo yasonyezedwa kuti ili ndi anti-inflammatory and antibacterial properties ().

Kuphatikiza apo, ndi gwero labwino kwambiri la michere yolimbitsa mtima, yomwe imagogoda mpaka 6% yazosowa zanu za tsiku ndi tsiku muutumiki umodzi wokha ().

Katsitsumzukwa kumakhala ndi mitsempha yambiri ndipo imakhala ndi mbiri yabwino, ndi 34% ya DV pa theka la kapu yotumikira.

3. Mazira

Kuwonjezera mazira pazakudya zanu ndi njira yabwino yopititsira patsogolo kudya kwanu michere yambiri, kuphatikizapo folate.

Dzira limodzi lokha lalikulu limanyamula ma 22 mcg a folate, kapena pafupifupi 6% ya DV ().

Kuphatikiza ngakhale kusungunuka kwa mazira ochepa pazakudya zanu sabata iliyonse ndi njira yosavuta yolimbikitsira kudya kwanu ndikuthandizani kukwaniritsa zosowa zanu.

Mazira amatenganso mapuloteni, selenium, riboflavin, ndi vitamini B12 ().

Kuphatikiza apo, ali ndi lutein ndi zeaxanthin, ma antioxidants awiri omwe angathandize kuchepetsa ngozi yamavuto amaso ngati macular degeneration (,).

Mazira ndi gwero labwino, ndipo pafupifupi 6% ya DV mu dzira limodzi lalikulu.

4. Masamba obiriwira

Zomera zobiriwira zobiriwira monga sipinachi, kale, ndi arugula ndizochepa kwambiri koma zimakhala ndi mavitamini ndi michere yambiri, kuphatikizapo folate.

Chikho chimodzi (30 magalamu) sipinachi yaiwisi chimapereka 58.2 mcg, kapena 15% ya DV ().

Ma masamba obiriwira amakhalanso ndi michere yambiri ndi mavitamini K ndi A. Amalumikizidwa ndi zabwino zambiri zathanzi.

Kafukufuku akuwonetsa kuti kudya masamba ambiri obiriwira, monga masamba obiriwira, atha kuphatikizidwa ndi kuchepa kwa kutupa, chiwopsezo chochepa cha khansa, komanso kuchepa thupi (,,).

Masamba obiriwira obiriwira amakhala ndi michere yambiri, kuphatikizapo folate. Chikho chimodzi (magalamu 30) cha sipinachi yaiwisi chimakhala ndi 15% ya DV.

5. Beets

Kuphatikiza pa kupatsa utoto wambiri pazakudya zazikulu ndi ndiwo zochuluka mchere mofanana, beets ali ndi zakudya zambiri zofunika.

Amakhala ndi manganese, potaziyamu, ndi vitamini C ambiri omwe mumafunikira tsiku lonse.

Amakhalanso gwero lalikulu, wokhala ndi chikho chimodzi (136 magalamu) a beets yaiwisi okhala ndi 148 mcg ya folate, kapena pafupifupi 37% ya DV ().

Kuphatikiza pa michere yawo, beet amakhala ndi nitrate yambiri, mtundu wazomera womwe umalumikizidwa ndi maubwino ambiri azaumoyo.

Kafukufuku wina wocheperako adawonetsa kuti kumwa madzi a beetroot kwakanthawi kumachepetsa kuthamanga kwa magazi ndi 4-5 mmHg mwa achikulire athanzi ().

Beets ali ndi nitrate yambiri. Chikho chimodzi (136 magalamu) a beets yaiwisi ali ndi 37% ya DV yothandizira.

6. Zipatso za zipatso

Kuphatikiza pa kukhala wokoma komanso wodzaza ndi zipatso, zipatso za zipatso monga malalanje, zipatso za mandimu, mandimu, ndi mandimu ndizolemera.

Lalanje imodzi yokha yayikulu imakhala ndi 55 mcg yolemba, kapena pafupifupi 14% ya DV ().

Zipatso za citrus zimadzaza ndi vitamini C, micronutrient yofunikira yomwe ingathandize kulimbikitsa chitetezo chamthupi ndikuthandizira kupewa matenda ().

M'malo mwake, kafukufuku wowonera apeza kuti kudya zipatso zazitona kumatha kukhala ndi chiopsezo chochepa cha khansa ya m'mawere, m'mimba, ndi kapamba (,,).

Zipatso za zipatso zimakhala ndi vitamini C wambiri. Lalanje lalikulu lili ndi 14% ya DV.

7. Zipatso za Brussels

Masamba opatsa thanzi awa ndi a banja lopanda masamba ndipo limagwirizana kwambiri ndi masamba ena monga kale, broccoli, kabichi, ndi kohlrabi.

Zipatso za Brussels zili ndi mavitamini ndi michere yambiri ndipo makamaka ndizambiri.

Chikho cha theka (78-gramu) chotulutsa zokometsera zophikidwa ku Brussels chitha kupereka 47 mcg ya folate, kapena 12% ya DV ().

Amakhalanso gwero lalikulu la kaempferol, antioxidant yokhudzana ndi zabwino zambiri zathanzi.

Kafukufuku wa zinyama akuwonetsa kuti kaempferol itha kuthandiza kuchepetsa kutupa komanso kupewa kuwonongeka kwa okosijeni (,).

Zipatso za Brussels zili ndi ma antioxidants ambiri komanso micronutrients. Chikho chimodzi cha theka (78 magalamu) a mphukira zophikidwa ku Brussels chimapereka pafupifupi 12% ya DV yantchito.

8. Broccoli

Kudziwika bwino chifukwa cha kuchuluka kwa zinthu zolimbikitsa thanzi, kuwonjezera broccoli pazakudya zanu kumatha kukupatsani mavitamini ndi michere yambiri.

Pankhani yolembedwa, kapu imodzi (91 magalamu) ya broccoli yaiwisi imakhala ndi 57 mcg ya folate, kapena pafupifupi 14% ya DV ().

Broccoli yophika imakhala ndi mbiri yabwino kwambiri, ndipo theka-chikho chilichonse (78-gramu) imapereka 84 mcg, kapena 21% ya DV ().

Broccoli imakhalanso ndi manganese ndi mavitamini C, K, ndi A.

Ilinso ndi mitundu ingapo yazomera zopindulitsa, kuphatikiza sulforaphane, yomwe yaphunziridwa kwambiri chifukwa champhamvu zake zotsutsana ndi khansa ().

Broccoli, makamaka akamaphika, imakhala yolemera kwambiri. Chikho chimodzi (91 magalamu) a broccoli yaiwisi chimapatsa 14% ya DV, pomwe theka chikho (78 magalamu) a broccoli wophika amatha kupereka 21% ya zosowa zanu za tsiku ndi tsiku.

9. Mtedza ndi mbewu

Pali zifukwa zambiri zoganizira zakudya kwanu mtedza ndi mbewu.

Kuphatikiza pa kukhala ndi kuchuluka kwamapuloteni, ali ndi fiber komanso mavitamini ndi michere yambiri yomwe thupi lanu limafunikira.

Kuphatikiza mtedza ndi mbewu zambiri muzakudya zanu kumathandizanso kukumana ndi zosowa za tsiku ndi tsiku.

Kuchuluka kwa ma folate mumitundu ingapo ya mtedza ndi mbewu zimatha kusiyanasiyana pang'ono.

Phala limodzi (28 magalamu) a walnuts amakhala ndi 28 mcg ya folate, kapena pafupifupi 7% ya DV, pomwe kutumikiridwa komweko kwa nthanga za fulakesi kumakhala pafupifupi 24 mcg wa folate, kapena 6% ya DV (,).

Mtedza ndi mbewu zimapereka mwayi wokwanira pakatumikira aliyense. Mafuta amodzi (28 magalamu) a maamondi ndi nthomba zimapereka 7% ndi 6% ya DV, motsatana.

10. Chiwindi cha ng'ombe

Chiwindi cha ng'ombe ndichimodzi mwazinthu zoyambira kwambiri zomwe zimapezeka.

Mafuta atatu (85-gramu) omwe amapereka nyama yophika ya chiwindi ya nyama 212 mcg yolemba, kapena pafupifupi 54% ya DV ().

Kuphatikiza pa zochitika, chiwindi chimodzi chokha cha chiwindi chitha kuthana ndi mavitamini A, vitamini B12, ndi mkuwa ().

Imadzazidwanso ndi mapuloteni, opatsa ma 24 magalamu pa 85-gramu (85-gramu) yotumikirapo.

Mapuloteni amafunikira kukonza minofu ndikupanga michere yofunikira ndi mahomoni.

Chiwindi cha ng'ombe chimakhala ndi mapuloteni ambiri, ndipo pafupifupi 54% ya DV ya folate mu 3-ounce imodzi (85-gramu) imodzi.

11. Nyongolosi ya tirigu

Tizilombo ta tirigu ndi mluza wa nyemba za tirigu.

Ngakhale kuti nthawi zambiri amachotsedwa panthawi yopera, imapereka mavitamini, michere, ndi ma antioxidants.

Pafupifupi 28 g imodzi ya nyongolosi ya tirigu imapereka 78.7 mcg ya folate, yomwe ndi pafupifupi 20% ya zosowa zanu za tsiku ndi tsiku ().

Ilinso ndi chipika chabwino cha fiber, yopatsa 16% ya fiber yomwe mumafunikira patsiku limodzi (28 magalamu) ().

CHIKWANGWANI chimayenda pang'onopang'ono kudzera m'mimba mwanu, ndikuwonjezera chopondapo chanu kuti chikuthandizireni pafupipafupi, kupewa kudzimbidwa, komanso kuti shuga wamagazi azikhala okhazikika (,).

Tizilombo toyambitsa matenda timakhala ndi fiber, antioxidants, ndi micronutrients. Vuto limodzi (28 magalamu) la nyongolosi ya tirigu lili ndi 20% ya DV yantchito.

12. Papaya

Papaya ndi chipatso chodzaza ndi chakudya chochuluka kum'mwera kwa Mexico ndi Central America.

Kuphatikiza pa kukhala wokoma komanso wokoma kwambiri, papaya ili ndi anthu ambiri.

Chikho chimodzi (140 magalamu) a papaya yaiwisi amakhala ndi 53 mcg ya folate, yomwe ili pafupifupi 13% ya DV ().

Kuphatikiza apo, papaya imakhala ndi vitamini C wambiri, potaziyamu, komanso ma antioxidants ngati carotenoids ().

Amayi oyembekezera ayenera kupewa kupewa kudya papaya wosapsa.

Ofufuza akuganiza kuti kudya kwambiri papaya wosakhwima kumatha kuyambitsa mavutidwe oyambirira kwa amayi apakati, koma umboniwo ndi wofooka ().

Papaya ili ndi ma antioxidants ambiri. Chikho chimodzi (140 gramu) cha papaya yaiwisi chimapereka pafupifupi 13% ya DV yantchito.

13. nthochi

Olemera ndi mavitamini ndi michere yambiri, nthochi ndizopatsa mphamvu.

Amakhala ovuta kwambiri ndipo amatha kukuthandizani kuti mukwaniritse zosowa zanu za tsiku ndi tsiku mukaphatikizana ndi zakudya zina zonenepa.

Nthochi sing'anga imatha kupereka 23.6 mcg ya folate, kapena 6% ya DV ().

Nthochi zilinso ndi michere yambiri, kuphatikizapo potaziyamu, vitamini B6, ndi manganese ().

Nthochi zimakhala ndi mbiri yabwino. Nthochi imodzi yamkati imakhala ndi 6% ya DV.

14. Kutulutsidwa

Ma avocado ndi otchuka modabwitsa chifukwa cha kapangidwe kake kokoma komanso kamvekedwe kabotolo.

Kuphatikiza pa kukoma kwawo kwapadera, ma avocado ndi gwero labwino kwambiri lazakudya zambiri, kuphatikizapo folate.

Hafu imodzi ya avocado yaiwisi imakhala ndi 82 mcg ya folate, kapena pafupifupi 21% yazomwe mukufuna tsiku lonse ().

Komanso, ma avocado ali ndi potaziyamu wambiri ndi mavitamini K, C, ndi B6 ().

Amakhalanso ndi mafuta amtundu wa monounsaturated athanzi, omwe amatha kuteteza matenda amtima ().

Ma avocado ali ndi mafuta athanzi amtima wathanzi, ndipo theka la avocado yaiwisi yopatsa 21% ya DV ya folate.

15. Mbewu zolimba

Mitundu yambiri yambewu, monga mkate ndi pasitala, alimbikitsidwa kuti apititse folic acid.

Ndalamazo zimatha kusiyanasiyana pakati pazinthu zosiyanasiyana, koma kapu imodzi (140 magalamu) ya spaghetti yophika imapereka pafupifupi 102 mcg wa folic acid, kapena 25% ya DV ().

Chosangalatsa ndichakuti, kafukufuku wina wasonyeza kuti folic acid muzakudya zolimbitsa thupi imatha kuyamwa mosavuta kuposa folate yomwe imapezeka mwachilengedwe.

Mwachitsanzo, kafukufuku wina adazindikira kuti gawo la zakudya monga zipatso ndi ndiwo zamasamba ndi 78% zokha zomwe sizimapezeka monga folic acid muzakudya zolimbitsa thupi ().

Mosiyana ndi izi, kafukufuku wina akuwonetsa kuti enzyme yomwe thupi limagwiritsa ntchito kuwononga folic acid muzakudya zolimbitsa thupi siyothandiza kwenikweni, zomwe zitha kupangitsa kuchuluka kwa folic acid ().

Chakudya chopatsa thanzi chomwe chimakhala ndi zinthu zambiri zachilengedwe ndipo chimakhala ndi zakudya zolimbitsa thupi zitha kutsimikizira kuti mukukumana ndi zosowa zanu, ndikuchepetsa zovuta zomwe zingakhalepo chifukwa chazaumoyo.

Mbewu zotetezedwa zili ndi kuchuluka kwa folic acid. Chikho chimodzi (140 magalamu) cha spaghetti yophika chimakhala ndi 26% ya DV.

Mfundo yofunika

Folate ndi micronutrient yofunika yomwe imapezeka mu zakudya zanu zonse.

Kudya zakudya zosiyanasiyana zathanzi, monga zipatso, ndiwo zamasamba, mtedza, ndi njere, komanso zakudya zotetezedwa, ndi njira yosavuta yowonjezeretsa kudya kwanu.

Zakudya izi sizongolemera zokha komanso zimakhala ndi michere yambiri yomwe ingapangitse mbali zina za thanzi lanu.