Takanzwa zvakawanda nezve folic acid uye kukosha kwayo pakubata pamuviri, saka nhasi tinoda kuti vhitamini B9 ive protagonist. Nokuda kweizvi ticharatidza zvikafu zvatinazvo mukati mekuwana kwedu uye zvine chikamu chepamusoro cheB9. Kunze kweizvi, tichakuudza kuti nei vitamini iyi yakakosha, huwandu hwezuva nezuva hunodiwa nemuviri wedu uye matambudziko anokonzerwa nefolic acid deficit.
Folic acid ivhitamini B9 uye yakakosha muhupenyu hwedu hwemazuva ese, ndosaka taida kuipa nguva yayo yekubwinya kuti tidzidze zvakawanda nezvayo uye, pamusoro pezvose, kuziva kuti ndezvipi zvekudya zvakapfuma muvhitamini B9 uye zvatinokwanisa. kuwedzera kana kuwedzera huwandu mukudya kwedu kwemazuva ese.
Sei folic acid yakakosha?
Vitamin B9 yakakosha, sezvakaita B12, C, E, A, D, nezvimwe. Izvi zvinodaro nekuti muviri hauugadziri, nekuti uri pamutengo wekuupa zuva nezuva nekudya kwakaringana uye kwakasiyana. Semitemo yakawanda, kana tine kudya kwakanaka, tichava nezvokudya zvakakwana, asi hazvimbokuvadzi kuziva kuti ndezvipi zvokudya zvinopa X vitamin kana mineral.
Folic acid, pamwe neB12, inobatsira pakugadzirwa kwemasero matsvuku eropa, inodzivirira kupererwa neropa, inoumba DNA yemasero ESE ari mumuviri, inobatana neB12 neC kuti iparadze, igadzire uye ishandise mapuroteni, inosimudzira mashandiro etsinga, kukura kwetishu, mabasa emasero, inobatsira kuwedzera chido, inokurudzira kuumbwa kwekudya acids, nezvimwewo.
Sezvatinoona, kune mabasa mazhinji anoitika mumuviri wedu paminiti yega yega yehupenyu hwedu. Kushaikwa kwevhitamini B9 kwakabatana nekuzvarwa malformations, kusagadzikana mumwana mudumbu, njodzi yekuva nezvirwere zvakaita seshuga, autism kana leukemia, matambudziko ekutaurirana, matambudziko etsinga, nezvimwe.
Kubva pane zvese izvi, huwandu hwakakurudzirwa hwevhitamini B9 hunodiwa neavhareji yevakuru pazuva hunoramba huchizivikanwa. Maererano nenyanzvi, muvhareji mukuru (murume kana mukadzi) anoda 400 mcg yeB9 pazuva.
Chikafu chikuru chakapfuma muB9
Mumusika wemazuva ano kune zvikafu zvakawanda zvakapfuma muB9, chokwadi, mazhinji acho atove mukudya kwedu kwezuva nezuva. Iva sezvazvingaite, isu tichaongorora chikafu chine yakanyanya chikamu chefolic acid.
Avocado
Hakuchina chikafu chakakwana kupfuura avocado. Zvinonyanya kukosha kuti uzvipe mukana wakakodzera uye uzvidye kakawanda pavhiki. Icho chimwe chezvakanakisa zvekudya kusvika kune vhitamini B9 ine chekuita uye imhaka yekuti inopa 110 mcg ye folic acid pa kapu yekotapeya.
Pakazara inogadzira 28% yehuwandu hwezuva nezuva hunodiwa nemuviri. Naizvozvo, kana tikazadzisa iyo avocado nezvimwe zvekudya pane iyi runyorwa, isu tichawana 100% kana kupfuura.
maamanda nenzungu
Nzungu isingaperi sosi yemaminerari nemavhitamini, pamwe nemafuta acids. Muchiitiko ichi, maarumondi nenzungu zvinopa vhitamini B9. Kutaura chokwadi, kapu imwe yemaarumondi inotipa 54 mcg yeB9 mune imwe chete.
Rutivi rwakaipa nderekuti hazvina kunaka kudya maarumondi akawanda muzuva rimwe, saka unotofanira kubhadhara nezvimwe zvekudya. Nekuda kwavo, nzungu, ine chikamu chechina chemukombe, yatotipa 88 mcg yevhitamini B9.
Zvakakosha kuti tisashandisa zvisina kunaka nzungu zuva nezuva, sezvo tichigona kutambura nemigumisiro yakaipa yakadai semanyoka. Chinhu chake ndechekuita musanganiswa wenzungu dzatinonyanya kufarira uye kudya anenge 40 kana 50 magiramu zuva rega rega seizvi.
Melon, orenji, banana, karoti uye beetroot
Kune akati wandei michero nemiriwo ine vhitamini B9 kunze kwemamwe mavhitamini nemaminerari, akadai sevhitamini A, K, E, C, potassium, magnesium, calcium, manganese, nezvimwewo.
Chinhu chakakosha kuve nekudya kwakaringana uye kwakasiyana-siyana, nenzira iyoyo tinoita shuwa kuti tasangana nezvinovaka muviri zvese zvinodiwa nemuviri kuti ushande nemazvo.
Pakati pemichero nemiriwo ine yakanyanya folic acid index isu tine broccoli ine 104 mcg pamukombe, nhanga ine 41 mcg pamukombe, kabichi inopa 25% yehuwandu hwezuva nezuva hweB9, cauliflower ndeye 14%, asparagus inopa zvinopfuura 260 mcg pamukombe wezvokudya izvi, sipinashi inopa 63% , kudya 200 gramu yemastrawberries kaviri mari yezuva nezuva. ye folic acid, lettuce inopa inenge 140 mcg pamukombe, melon inenge 30 mcg, orenji ine 50 mcg, papaya inovhara zvinenge zvese zvezuva nezuva B9, banana 22 mcg , mazambiringa anenge 30 mcg pamukombe, beet 148 mcg, tomato 48 mcg, uye karoti inenge 20 mcg.
Legumes nemupunga webrown
Legumes uye mupunga webrown zvakare sosi yevhitamini B9 mukati mekusvikwa nemunhu wese, zvakachipa, zvine hutano, zviri nyore kubika uye zvakasiyana-siyana, sezvo zvichishandiswa kunopisa kana kutonhora ndiro.
Kuti zvive zvakanyatsojeka, nyemba dzakaita sebhinzi dzinopa kusvika 390 mcg yeB9 pa100 gramu, uye zvinoshatirisa. Kune chikamu chavo, nyemba dzinopa 180 mcg, inova inenge 45% yehuwandu hwezuva nezuva hunodiwa nemuviri.
Zvakare, soya inopa nezve 240 mcg pa100 magiramu ezvigadzirwa. Kapu yepizi inotipa 101 mcg yevhitamini iyi, uye chickpeas anopfuura 280 mcg pamukombe wega wega watinodya.
Mbeu nezviyo
Pakati pembeu dzese dziri pamusika, isu tinoda kuratidza mbiri dzakanyanya kune yavo yakakwira folic acid yemukati.
Semuenzaniso, quinoa ine huwandu hwakanaka hweB9, zvekuti magiramu makumi matanhatu chete atopa iyo 60% inodiwa nemuviri. Icho chikafu chakakwana, kunyanya kuvakadzi nekuda kwehuwandu hweamino acids anokosha, mapuroteni, fiber, minerals, nezvimwewo.
Mbeu dzeSesame dzakawanda kwazvo uye kunze kwekuva necalcium, zinc, selenium, silicon, boron, mavhitaminzi eboka B, E, uye K. Kutipa pfungwa, chidimbu chimwe chechingwa chine sesame chinototipa 60mcg yeB9.