Nyaya yevhitamini yeB yakagadziriswa yakawanikwa muzvibereko nemiriwo. Izwi rokuti folate rinobva pashoko rechiLatini rokuti "folium," rinoreva mashizha, saka, sezvaunotarisira kubva kune zita racho, mhando inowanikwa mumashizha mashizha seminopinashi. Dry nyeredzi, asparagus, avocado, strawberries, papaya, gorosi, broccoli, uye michero yemicrorus zvakare zvakanaka.
Folic acid iyo yakagadzirirwa maitiro evanhu.
Inowanikwa muzvokudya zvinowedzera, uye inoshandiswa kugadzirisa kana kusimbisa zvimwe zvakagadzirwa zvakagadzirwa zvakadai sechingwa, cereal uye mamwe marandi ejisi rearangi. Nyaya uye folic acid zvakafanana mukugadzirisa, asi muviri wako unobata folic acid zviri nani kupfuura folate.
Chikonzero Nei Muviri Wako Unoda Zvinyorwa kana Folic Acid
Mumuviri wako unogona kushandisa folic acid kana kuti folate kuti uite deoxyribonucleic acid (DNA) uye ribonucleic acid (RNA), ine zvigadziro zvemasero ako ose. Saka, iyo folate kana folic acid inofanirwa kupatsanurwa kwema cell uye kukura.
Vakadzi vasina kuwana zvakakwana zvemafuro kana folic acid munguva yekutanga yekutora pamuviri vari pangozi yekubereka vana vane neural tube kasingadi, kusanganisira spina bifida uye anencephaly, saka United States Chakudya neDrug Administration inoda zviyo uye zviyo zvekudya kuve nekugadzirwa ne folic acid. Nemhaka yekudzidzira uku, chiyero chemapapiro emakumbo akaregerera zvakanyanya.
Folate, Folic Acid, uye Utano Hwako
Zvinyorwa uye folic acid kudya zvakabatanidzwa nekenza uye utano hwemwoyo mune zvidzidzo zvekutsvakurudza apo masayendisiti akatarisa zvidzidzo zvevanhu vakawanda uye akawana vanhu vaidya zvokudya zvefate-richinewo panjodzi dzakaderera dzevamwe kanzira uye nehutano hwehutano. Izvi zvakawana kuwedzera kushandiswa kwe folic acid kuwedzera nokuti vatengi vaitarisira kuti vanogona kuderedza mikana yavo yokurwara nemamiriro iwayo.
Iko pfungwa ye folic acid iyo yekudzivirira yakagadzirisa pfungwa nokuti hupenzi hunokosha kuti kupatsanurwa kwemasero uye kukuvadza kuDNA kunogona kutungamirira kukenza, uye folic acid inoderedza ropa reprotini inonzi homocysteine (yakakwirira ye homocysteine inosanganiswawo nehuwandu hwehutano hwemwoyo chirwere).
Zvisinei, kana zvinosvika pakugadzirisa kudya, kudya kwezvokudya, uye hutano hwehutano, zvidzidzo zvevanhu zvinowanzowana kuwirirana asi kazhinji zvisingaiti zvakakonzera, uye zvidzidzo zvinotevera hazvina kuwana kuti kutora folic acid kunoderedza ngozi ipi neipi yekenza kana yehutano hwehutano. Saka kana uchitora folic acid zuva rega rega kunogona kukonzera kukwana kwehutatu, kutora microgramita dzinopfuura 400 pazuva hazvizobatsiri mwoyo wako kana kudzivirira kenza.
Kushandisa Folic Acid Zvimwe Zvokuchengetedza Zvakachengeteka
Zvinodhaka, vanhu vane chirwere chechiropa, uye vanhu vanoita mimwe mishonga kana kuti vane chirwere chinonzi dialysis vanowanzove vasina kukwana muhutano uye vanogona kubatsirwa nemafuta e folic acid akachengetedzwa kana kuwedzera.
The Institute of Medicine inogadzirisa chikamu chepamusoro chinoregererwa (chepamusoro-soro chinonyatsozivikanwa kuti chakachengeteka) che folic acid se1000 micrograms pazuva, asi hapana mhedziso yepamusoro yakagadzirirwa kana kuti yemhuka inodya kudya kubva kune zvokudya - unogona kudya zvakanyanya sezvaunoda .
Kunyange zvazvo folic acid zvigadziriswa zvakachengeteka, kuitora zvakakwana kunogona kuvhara kushayikwa kwevhitamini B-12, izvo zvingaguma nekukuvadza kwepfungwa kana kushaya B-12 kusina kugadziriswa, naizvozvo kana iwe uchifanira kutaura nemutarisiri wako wehutano usati watora folic acid kuwedzera kune izvo zvinowanikwa muzvokudya zvakavakirirwa.
Sources:
American Cancer Society. "Folic Acid."
Chikoro cheHarvard yeHuzhinji Hwehutano, The Nutrition Source. "Zvitatu zveB Vitamines" Folate, Vitamin B6, uye Vitamin B12. "
Office of Dietary Supplements, National Institutes of Health. "Dietary Supplement Fact Sheet: Folate." Http://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
Zhou YH, TJ J, Wu MJ, Lu J, Wei X, Qin YY, Wang C, Xu JF, He J. "Chiitiko che folic acid kuwedzera pamigumisiro yemwoyo: kuongorora nekugadzirisa uye meta-analysis." PLoS One. 2011; 6 (9): e25142.