Vatambi uye vanhu vane simba vanoshingaira vanokanda miviri yavo kumiganhu. Kunyange zvazvo kushanda kwakasimba kunowanzoita kuti tive nehutano hwakanaka uye hutano hwakanaka, zvinokonzerwa nehutano hunoenderana nehutano hwemwoyo hunogona kuwedzerwa. Zvidzidzo zvenguva yakare zvave zvichiratidza kuti kushanda zvakanaka kunogona kuisa dambudziko pamuviri wedu. Kutsvakurudza kunoratidzawo kushanda nesimba kunogona kuderedza folic acid mizinga uye kunokanganisa moyo yedu yehupenyu kwenguva.
Kuongorora maitiro e folic acid kunogona kudzivirira vatambi uye vanhu vakuru vanoshingaira nekuderedza dambudziko rematambudziko emwoyo.
Kunyanya Kudzidzira Kuita Kunokuvadza Here?
Kurovedza muviri, kazhinji, kune utano uye chikamu chinokosha chekuchengeta muviri wedu uine utano. Zvimwe zvikonzero zvemuviri zvinowanzoitika mumitambo yakadai sekudzidzira kuyerwa, bhora, uye kunyange kukwikwidzana handball ndeye nyaya yakasiyana. Muviri unosangana nekuputika, kuputsika kwemisimba, uye kuwedzerwa kuparadzanisa radicals dzisina kukonzerwa nekuita basa.
Munguva yekushanda kwakasimba sekusimudza kwekusimudza, somuenzaniso, mishonga yemaviri inokuvara. Isu tinonzwa nemigumisiro yechirwere apo patinotarisana kunonoka kunotanga kusuruvara kunetseka (DOMS). Zvimwe zviratidzo zvinotyisa uye zvishoma nezvishoma zvinoshanda. Zvimwe zvinhu zvinenge zvichiitika mumuviri wedu ndezvekusunungurwa kwemakemikoro anopisa uye homocysteine.
Homocysteine
Homocysteine is an amino acid byproduct of protein ine metabolized mumuviri wedu. Yakakura homocysteine mazinga anoratidzwa kuti awedzere njodzi yekurwisa mwoyo uye kurwara.
Kuwedzera kwehuwandu hunoonekwawo kunokonzera kuvhara kwepakiti kunokonzera kupisa masvingo.
Kuwedzera kwemitambo yemitambo inowedzera kuendesa homocysteine nekuderedza folic acid yedu mizinga. Kubatanidzwa kwehincysteine uye folic acid mazinga ari kupa zvikonzero zvinogadzirisa utano hwemwoyo. Kutsvakurudza kwakaratidza kuti maflic acid yakatarwa inofanira kuongororwa nevatambi kuti vadzivise kushayikwa kwevanhu.
Folic Acid
Folic acid imwe yemavhithamini B anozivikanwawo kuti folate. Nyaya inowanzoitika muzvokudya asi folic acid ndiyo inogadzirwa nema vitamini. Muviri wedu haugone kuita folic acid uye saka inofanira kuwanikwa kubva pakudya kana kuwedzera.
Folic acid inoshandiswa kudzivirira uye kubata zvirwere zvisingateereri zvehutano izvo zvingakanganisa utano hwedu. Zvinotarisirwa pakuvandudzwa kwakanaka uye kushanda kwemuviri womunhu. Vakadzi vane pamuviri vanowanzotarisirwa folic acid kuti vadzivirire kutadza kwekuberekwa uye kukurudzira utano hwakanaka hwekuberekwa.
Folic acid inogona kukurudzirwa kuti itarise mamiriro ezvinhu anokonzerwa nehuwandu hwehutano mumuviri wedu. Izvozvo zvinogona kusanganisira:
- Anemia (tsvuku yeropa risina simba)
- Nutrient absorption kukwana
- Matambudziko echircerative colitis
- Chiropa chechiropa
- Chirwere chepoyo
- Kunwa doro
- Mamwe makondombera (colon uye cervical)
- Chirwere chemoyo
- Stroke
- Chirwere chine chokuita nezera
- Kuderedza homocysteine mazinga (utano hwemwoyo)
Folic acid iyo inokosha inobatsira michero inobatsira kuchengetedza hutano hwakakwana. Vatambi uye vanhu vakuru vanoshingaira vanogona kunge vari pangozi yakawanda yekushayikwa kwe folic acid vachiita zvakakwirira-simba. Kutarisa folic acid yemamiriro ezvinhu nekuchengetedza hutachiona hwee homocysteine kunokosha kana uchipinda mumitambo inonetsa.
Kutsvakurudza uye Mamwe Mashoko
Maererano nekutsvakurudza kwakabudiswa mu Journal of the International Society of Sports Nutrition , folic acid supplementation yakagadzirisa homocysteine mazinga mumakwikwi emakwikwi evanhu. Chidzidzo chechidiki chaisanganisira 14 vakwikwidzana vari kutarisana kwevhiki gumi nemasere. Homocysteine mazinga uye mamwe makiriniki ezvinyorwa zvakanyorwa kare uye mushure mekutongwa kwenguva. Vadzidzi vacho vakaedzwa pamwe uye vasina 200 microgram ye dose ye folic acid supplementation .
Apo vatambi vacho vakatora folic acid, kuderera kukuru kwezinga ra homocysteine kwaiva nako. Tsvakurudzo yakaonawo kuti kubata kwemaitiro aisabobhi kwakanga kusina kuitika pane maitiro e homocysteine.
Basa reAerobic rinoratidzika kuderedza makemikari maererano nekudzidza. Izvi zvinoratidza kuwirirana zvakananga kumatambudziko ekudzidzira muviri uye kuwedzerwa kupararira homocysteine. Yakaratidzawo kuti folic acid yakagadzirisa iyo mazinga. Zviwanikwa zvinogumisa folic acid zvinogona kubatsira kuderedza ngozi yepfungwa yemwoyo inogona kuuya pamwe nekushanda kwakasimba.
Chimwe chidzidzo chakaongorora kuti folic acid yakagadzirisa sei vascular function muvhidhiki vevashandi vane endothelial dysfunction (mukati mimwe midziyo yemaropa). Vatambi vezvemhizha vanoratidzirwa kuti vari pangozi yakawanda yekusabatana kwehomoni, amenorrhea (hapana nguva), uye kusagadzikana kudya . Zvinoratidzika kuderedzwa isrogen uye kushaya simba kwezvinhu zvinogona kukanganisa maitiro arteri. Pakati pevhiki 4 yekuedzwa, vhizimisi makumi maviri nevasere vevashandi vakazvipira kuwedzera nemamilimita 10 e folic acid zuva rega rega. Vose vatambi vairatidza kuchinja kukuru mune vascular function ne folic acid supplementation. Zvigumisiro zvinoratidza folic acid zvinogona kuderedza dambudziko rehutano hwemwoyo, izvo zvinowanzoguma nemugumisiro wemashonga epamusoro.
Imwe tsvakurudzo yakaongorora kana folic acid yaizovandudza vascular basa mumhanyi ne amenorrhea (hapana nguva). Vatambi gumi vane nguva nguva dzose uye gumi nevatambi vemitambo vanozvipira kuti vadzidze. Kuedza kwakapedza vhiki ina uye umwe neumwe mubatanidzwa akawedzera pamwe ne 10mg ye folic acid zuva nezuva panguva yekuedzwa. Vakadzi vakanga vachiri nemakore vaionekwa seboka rinodzora uye vakanga vasina kuchinja mumashonga. Vakamhanya vechikadzi vasina kuve nekuenda kumwedzi vakaratidza kuchinja kwakanyanya mune vascular function. Zvigumisiro zvinoratidza folic acid kubatsira vakwikwidzi nevatambi vemitambo vanovandudza kuteura ropa uye kuderedza dambudziko rematambudziko emwoyo.
Ndinofanira Kutora Folic Acid?
Zvidzidzo zvenguva refu zvinoratidza vanhu vakawanda muUnited States havawani zvakakwana folic acid. Izvi zvinowanzoenderana nekudya kwedu kunoshaikwa muzvibereko zvinosanganisira folic acid. Vakadzi vane pamuviri vakanyorerwa folic acid kuwedzera sezvinoitwa tsika. Kana iwe uri mutambi kana munhu mukuru akashanda achiita basa rakasimba, folic acid supplementation inogona kuonekwa. Izvi zvinoreva kushanyira chiremba wako uye lab rinoshanda kuti uone maitiro evanhu.
Kunyanya kudya zvakasiyana-siyana zvehupfumi-soro kunoonekwa seyo nzira yakanakisisa yekuwana zvigadziriswe zvatinopiwa zuva rega rega (RDA). Zvokudya zvakawanda sechingwa uye zviyo zvinosimbiswa ne folic acid. Kutsvakurudza hakuna kuratidza humwe hutano huripo hunowedzera pamwe ne folic acid kana munhu asina kukwana. Zvimwe zvidzidzo zvakaratidza kutora zvakanyanya folic acid zvingakanganisa utano hwedu. Kushamwaridzana kwezvipingamupinyi zvinowedzera zvevamwe kanzira uye kupindira nemishonga yekenza zvakataurwa nehupamhi hwehutano.
Saka, kana iwe usiri pamuviri kana mutambi wepamusoro-soro, zvinoonekwa se folic acid zvinotarisirwa kuti zvinosangana kuburikidza nekudya kwakakodzera . Zvisinei, pangava nemamiriro apo folic acid supplementation inobatsira. Folic acid inoda ichasiyana-siyana zvichienderana nezera, zvepabonde, uye mararamiro. Zvichava zvakakosha kukurukura folic acid supplementation nachiremba wako kuti asarudze kana kutora zvakakosha iwe.
Maererano neNational Institutes of Health, chirongwa chemazuva ose chinorayirwa (RDA) che folic acid chinotevera:
| Age | Murume | Mukadzi | Wakaberekwa | Kubatana |
|---|---|---|---|---|
| Kuberekwa kusvika kumwedzi 6 | 65 mcg | 65 mcg | ||
| Mwedzi 7 - 12 | 80 mcg | 80 mcg | ||
| 1 - 3 makore | 150 mcg | 150 mcg | ||
| 4 - 8 makore | 200 mcg | 200 mcg | ||
| 9 - 13 makore | 300 mcg | 300 mcg | ||
| 14 - 18 makore | 400 mcg | 400 mcg | 600 mcg | 500 mcg |
| 19 + makore | 400 mcg | 400 mcg | 600 mcg | 500 mcg |
Zvokudya Zvakakwirira mu Folate
Kushanda zvakaoma kunoda zvokudya zvakakwana-zvokudya zvakakomba kusanganisira kudya kwakawanda muhutano. Asi usanetseka-zvinowanzosati zvisiri kukwikwidzana zvirongwa zvekugadzirira zvinogona kusangana nema folic acid zvinoda kuburikidza nekudya kwakanaka kwekudya. Izvo zvinotevera zvakanyorwa zvine zvokudya zvinowanzokwira mumatare:
• Mvura yakaoma
• Sipinachi
• Broccoli
• Nhokwe dzemaziso matsvuku
• Asparagus
• Okra
• Romaine lettuce
• Nyuchi
• Mazai egorosi
• Mushroom
• Bhanana
• Makemoni
• Mavhinga
• Nyuchi Chiropa
• Iropi
> Sources:
> Anne Z. Hoch et al., Folic Acid Supplementation Inovandudza Basa reVascular In Professional Dancers ne Endothelial Dysfunction, PM R: The Journal of Injury, Function and Rehabilitation, 2011.
> Jorge Molina-López et al., Chiitiko che folic acid supplementation pane homocysteine mafungiro uye kushamwaridzana nekudzidziswa muine handball players, Journal of the International Society of Sports Nutrition, 2013.
> Hoch AZ et al., Folic acid supplementation inovandudza vascular function mu amenorrheic runners, Clinical Journal of Sports Medicine, 2010.
> Leyre Gravina et al., Simba rekudya zvine utachiona hwehutachiona hunokonzerwa nehutachiona, utachiona hwemisipundu uye tsvuku dzeropa rekuyera mumudzimai wechikwata chechikwata, Journal of the International Society of Sports Nutrition, 2012.