Folate ndi vitamini B yovuta kwambiri yomwe imapezeka mwachibadwa zipatso ndi ndiwo zamasamba. Mawu amtunduwu amachokera ku liwu lachilatini lakuti "folium," lomwe limatanthauza tsamba, kotero, monga momwe mungaganizire pa dzina, zowoneka mumapezeka masamba omwe amawoneka ngati sipinachi. Nyemba zouma, katsitsumzukwa, avocado, strawberries, papaya, chimanga, broccoli, ndi zipatso za citrus komanso zabwino.
Folic acid ndi mtundu wopanga.
Amapezeka mu zakudya zowonjezera zakudya, ndipo amagwiritsidwa ntchito kulimbikitsa kapena kulimbikitsa zakudya zina zopangidwa monga mkate, tirigu ndi zina za madzi a lalanje. Manyowa ndi folic acid ndi ofanana ndi maonekedwe, koma thupi lanu limatenga ma folic acid kusiyana ndi msuzi.
Chifukwa Chake Thupi Lanu Likusowa Folate kapena Folic Acid
Thupi lanu lingagwiritse ntchito folic acid kapena folate kupanga deoxyribonucleic acid (DNA) ndi ribonucleic acid (RNA), yomwe ili ndi mapangidwe a maselo anu onse. Choncho, mtundu wa folate kapena folic acid ndi wofunika kuti magawano ndi kukula zikule.
Azimayi omwe sapeza maswiti okwanira kapena folic acid m'zaka zitatu zoyambirira za mimba ali pachiopsezo chobereka ana omwe ali ndi vuto la neural tube, kuphatikizapo spina bifida ndi anencephaly, choncho United States Chakudya ndi Drug Administration amafuna mbewu ndi tirigu kuti apindule ndi folic acid. Chifukwa cha kupindulitsa uku, mlingo wa zotupa za neural tube zagwa kwambiri.
Folate, Folic Acid, ndi Thanzi Lanu
Fodya ndi folic acid kudya zimagwirizanitsidwa ndi khansa komanso moyo wa moyo mu maphunziro a kafukufuku pamene asayansi anayang'ana maphunziro ambiri a anthu ndipo anapeza kuti anthu omwe adya zakudya zabwino kwambiri anali ndi ngozi zochepa za khansa ndi matenda a mtima. Zotsatirazi zinachititsa kuti ntchito yowonjezera ya folic acid iwonjezedwe chifukwa ogwiritsira ntchito akuyembekeza kuti akhoza kuchepetsa mwayi wawo wodwala ndizovuta.
Lingaliro la folic acid limakhala lothandiza chifukwa chochita mwambo ndilofunika kuti maselo aphatikizidwe ndi kuwonongeka kwa DNA angapangitse khansa, ndipo folic acid imatulutsa mapuloteni a magazi otchedwa homocysteine (otsika kwambiri a homocysteine amakhalanso ndi chiopsezo chachikulu cha mtima matenda).
Komabe, pankhani yokhudzana ndi zakudya, zakudya zowonjezera, komanso chiwopsezo cha umoyo, maphunziro a anthu ambiri amapeza zogwirizana koma kawirikawiri sizifukwa zomveka, ndipo maphunziro otsatira sapeza kuti kumwa folic acid kumachepetsa chiopsezo chilichonse cha khansa kapena matenda a mtima. Choncho pamene mutenga tsamba la folic tsiku ndi tsiku mukhoza kuchepetsa kusowa kwachinyengo, kutenga makina oposa 400 pa tsiku sikuthandiza mtima wanu kapena kupewa khansa.
Kugwiritsira ntchito Zowonjezera za Folic Acid Mwachinsinsi
Oledzera, anthu omwe ali ndi matenda a chiwindi, ndi anthu omwe amamwa mankhwala enaake kapena akudwala matenda a impso, amakhala osowa kwambiri ndipo angapindule ndi folic acid zowonjezera zakudya kapena zowonjezera.
Institute of Medicine imapangitsa malire apamwamba omwe amadziwika kuti ali otetezeka) a folic acid monga 1,000 micrograms patsiku, koma palibe malire apamwamba omwe amadya kapena zakudya zachilengedwe kuchokera ku zakudya - mukhoza kudya monga momwe mumafunira .
Ngakhale kuti folic acid zowonjezerapo zimakhala zotetezeka, kuzigwiritsa ntchito zambiri zimatha kusokoneza kuchepa kwa vitamini B-12, komwe kungayambitse matenda a ubongo ngati vuto la B-12 silinakonzedwe, choncho ngati mungalankhule ndi wothandizira zaumoyo musanatenge folic acid Amapereka zakudya zowonjezera zomwe zimapezeka mu zakudya zokhala ndi mipanda yolimba.
Zotsatira:
American Cancer Society. "Folic Acid."
Sukulu ya Harvard ya Anthu Ambiri, Source Of Nutrition Source. "Vitamini Zitatu B" Folate, Vitamini B6, ndi Vitamini B12. "
Office of Food Supplements, National Institutes of Health. "Chakudya Chakudya Chakudya: Zolemba." Http://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
Zhou YH, Tang JY, Wu MJ, Lu J, Wei X, Qin YY, Wang C, Xu JF, J. J. "Zotsatira za folic acid supplementation pa zotsatira za mtima: kuwonongeka mwatsatanetsatane ndi kufufuza meta." PLoS One. 2011; 6 (9): e25142.