Sivile kakhulu malunga ne-folic acid kunye nokubaluleka kwayo ekukhulelweni, ngoko namhlanje sifuna ukuba i-vitamin B9 ibe yi-protagonist. Kule nto siza kubonisa ukutya esinako ukufikelela kunye nepesenti ephezulu ye-B9. Ngaphandle koku, siya kukuxelela ukuba kutheni le vitamin ibalulekile, inani lemihla ngemihla elifunwa ngumzimba wethu kunye neengxaki ezibangelwa yi-folic acid deficit.
I-Folic acid yivithamin B9 kwaye ibaluleke kakhulu kubomi bethu bemihla ngemihla, yiyo loo nto besifuna ukuyinika umzuzu wayo wozuko ukuze sifunde ngakumbi ngayo kwaye, ngaphezu kwako konke, ukwazi ukuba kukuphi ukutya okutyebileyo kwivithamin B9 kunye nento esinokuyenza. Yongeza okanye wandise izixa kukutya kwethu kwemihla ngemihla.
Kutheni i-folic acid ibaluleke kangaka?
I-Vitamin B9 ibaluleke kakhulu, njengoko kunjalo B12, C, E, A, D, njl. Oku kungenxa yokuba umzimba awuyenzi, kuba yindleko yokubonelela yonke imihla ngokutya okulinganayo kunye okwahlukeneyo. Njengomgaqo oqhelekileyo, ukuba sinokutya okulungileyo, siya kondliwa ngokugqibeleleyo, kodwa akunakuze kube buhlungu ukwazi ukuba zeziphi ukutya ezibonelela nge-X vitamin okanye imineral.
I-Folic acid, kunye ne-B12, inegalelo ekuveliseni iiseli ezibomvu zegazi, ikhusela i-anemia, yenza i-DNA YAZO ZONKE iiseli emzimbeni, isebenzisana ne-B12 kunye ne-C ukudiliza, ukudala nokusebenzisa iiprotheni, ithanda imisebenzi ye-nerve, ukukhula kwezicubu, imisebenzi yamaselula, inceda ukwandisa ukutya, ivuselela ukubunjwa kwe-acids digestive, njl.
Njengoko sibona, mininzi imisebenzi eyenzekayo emzimbeni wethu ngomzuzu ngamnye wobomi bethu. Ukusilela kwe-vitamin B9 kuhambelana nokukhubazeka kokuzalwa, ukungaqhelekanga kwi-fetus, umngcipheko wokuphuhlisa izifo ezifana nesifo sikashukela, i-autism okanye i-leukemia, iingxaki zokunxibelelana, iingxaki ze-neurological, njl.
Ngokusekwe kuko konke oku, isixa esicetyiswayo sevithamin B9 efunwa ngumntu omdala ophakathi ngosuku sisasaziwa. Ngokutsho kweengcali, umntu omdala oqhelekileyo (indoda okanye umfazi) udinga i-400 mcg ye-B9 ngosuku.
Ukutya okuphambili okutyebileyo kwi-B9
Kwimarike yangoku kukho ukutya okuninzi okutyebileyo kwi-B9, enyanisweni, uninzi lwazo sele lusekutyeni kwethu kwemihla ngemihla. Nokuba kunjalo, siza kuphonononga ukutya okunepesenti ephezulu ye-folic acid.
I-Avocado
Akukho kutya kupheleleyo kuneavokhado. Kubaluleke kakhulu ukuyinika ithuba elifanelekileyo kwaye uyitye amaxesha amaninzi ngeveki. Yenye yezona zinto zilungileyo zokutya ukuya kuthi ga kwi-vitamin B9 kwaye kungenxa yokuba inikeza 110 mcg folic acid ikomityi yeeavokhado.
Iyonke yenza i-28% yemali yemihla ngemihla efunwa ngumzimba. Ngoko ke, ukuba sincedisa i-avocado kunye nokunye ukutya kolu luhlu, siya kufezekisa i-100% okanye ngaphezulu.
iiamangile kunye namandongomane
Amantongomane ngumthombo ongapheliyo weeminerali kunye neevithamini, kunye ne-fatty acids. Kule meko, i-almonds kunye ne-peanuts zibonelela nge-vitamin B9. Ukuchaneka, enye ikomityi yee-almond isinika i-54 mcg ye-B9 ngexesha elinye.
Icala elibi lelokuba akulunganga ukutya iialmond ezininzi kangaka ngosuku olunye, ngoko kuya kufuneka uhlawule nokunye ukutya. Ngokwenxalenye yabo, amantongomane, anekota kuphela yekomityi, sele esinika i-88 mcg ye-vitamin B9.
Kubalulekile ukungawasebenzisi kakubi amandongomane yonke imihla, kuba sinokuba neziphumo ezibi ezifana norhudo. Into yakhe kukwenza umxube wamandongomane esiwathanda kakhulu kwaye sitye malunga ne-40 okanye i-50 grams yonke imihla ngolu hlobo.
Imelon, iorenji, ibhanana, iminqathe kunye nebeetroot
Kukho inani leziqhamo kunye nemifuno enevithamin B9 ngaphandle kwezinye iivithamini kunye neeminerali, ezinje ngevithamin A, K, E, C, potassium, magnesium, calcium, manganese, njl.
Into ebalulekileyo kukuba sibe nokutya okunokulinganisela kunye okwahlukeneyo, ngaloo ndlela siqinisekisa ukuba sihlangabezana nazo zonke izondlo ezifunwa ngumzimba ukuze usebenze ngokufanelekileyo.
Phakathi kweziqhamo kunye nemifuno enesalathisi esiphezulu se-folic acid esinayo broccoli kunye 104 mcg indebe nganye, ithanga kunye ne-41 mcg ngekomityi nganye, iklabishi inikezela nge-25% yemali yemihla ngemihla ye-B9, i-cauliflower yi-14%, i-asparagus inikezela ngaphezu kwe-260 mcg ngekomityi yokutya, isipinashi sibonelela nge-63% , ukutya i-200 grams ye-strawberries iphinda kabini inani lemihla ngemihla. ye folic acid, lettuce ibonelela phantse 140 mcg ikomityi nganye, ivatala phantse 30 mcg, iorenji ine 50 mcg, ipapaya igubungela phantse yonke imihla B9, banana 22 mcg , grapefruit phantse 30 mcg indebe, beet 148 mcg, tomato 48 mcg, kunye neminqathe phantse 20 mcg.
Iimbotyi kunye nerayisi emdaka
Iimbotyi kunye nerayisi emdaka zikwangumthombo wevithamin B9 ekufikeleleni kumntu wonke, zixabiso eliphantsi, zinesondlo, kulula ukuzipheka kwaye ziguquguquka, kuba zisetyenziselwa izitya ezishushu okanye ezibandayo.
Ukucacisa ngakumbi, iimbotyi ezifana neembotyi zibonelela ukuya kuthi ga kwi-390 mcg ye-B9 nge-100 grams, kwaye oko kuyacaphukisa. Ngokwenxalenye yabo, iilenti zibonelela nge-180 mcg, eyiyo malunga ne-45% yemali yemihla ngemihla efunwa ngumzimba.
Kwakhona, i-soy inikeza malunga ne-240 mcg nge-100 grams yeemveliso. Ikomityi yee-ertyisi isinika i-101 mcg yale vitamin, kunye nee-chickert ezingaphezu kwe-280 mcg ngekomityi nganye esiyityayo.
Imbewu kunye neesiriyeli
Kuzo zonke iimbewu ezithengiswayo, sifuna ukuqaqambisa ezimbini ngokukodwa kumxholo wazo we-folic acid ephezulu.
Ngokomzekelo, i-quinoa inomlinganiselo omhle we-B9, kangangokuba kuphela i-60 grams sele ibonelela nge-15% efunwa ngumzimba. Kukutya okupheleleyo kakhulu, ngakumbi kubasetyhini ngenxa yesixa se-amino acids ezibalulekileyo, iiprotheni, i-fiber, iiminerali, njl.
Imbewu yeSesame ixhaphake kakhulu kwaye ngaphandle kokuba ne-calcium, i-zinc, i-selenium, i-silicon, i-boron, iivithamini zeqela B, E, kunye ne-K. Ukusinika ingcamango, isiqwenga esinye sesonka esinembewu yeesame sele sisinika i-60mcg ye-B9.