Sizwile okuningi nge-folic acid nokubaluleka kwayo ekukhulelweni, ngakho-ke namuhla sifuna i-vitamin B9 ibe i-protagonist. Kulokhu sizokhombisa ukudla esinakho esikufinyelela futhi okunephesenti eliphezulu le-B9. Ngaphandle kwalokhu, sizokutshela ukuthi kungani le vithamini ibalulekile, inani lansuku zonke elidingwa umzimba wethu kanye nezinkinga ezibangelwa ukushoda kwe-folic acid.
I-folic acid inguvithamini B9 futhi ibaluleke kakhulu ezimpilweni zethu zansuku zonke, yingakho besifuna ukuyinika umzuzu wayo wenkazimulo ukuze sifunde kabanzi ngayo futhi, ngaphezu kwakho konke, ukwazi ukuthi yikuphi ukudla okunothe ngovithamini B9 nokuthi yini esingayenza. engeza noma wandise amanani ekudleni kwethu kwansuku zonke.
Kungani i-folic acid ibaluleke kangaka?
I-Vitamin B9 ibaluleke kakhulu, njengo-B12, C, E, A, D, njll. Lokhu kungenxa yokuthi umzimba awuwakhiqizi, ngoba kuyizindleko zokuwuhlinzeka nsuku zonke ngokudla okunomsoco nokuhlukahlukene. Njengomthetho ojwayelekile, uma sinokudla okuhle, sizokondleka ngokuphelele, kodwa akulimazi neze ukwazi ukuthi yikuphi ukudla okuhlinzeka nge-X vitamin noma amaminerali.
i-folic acid, kanye ne-B12, kunomthelela ekukhiqizeni amangqamuzana abomvu egazi, ivimbela i-anemia, yakha i-DNA YAWO WONKE amangqamuzana emzimbeni, isebenzisana ne-B12 no-C ukuze iphule, idale futhi isebenzise amaprotheni, ithanda ukusebenza kwezinzwa, ukukhula kwezicubu, imisebenzi yamaselula, isiza ukwandisa isifiso sokudla, ivuselela ukwakheka kwama-acids okugaya ukudla, njll.
Njengoba sibona, kunemisebenzi eminingi eyenzekayo emzimbeni wethu ngawo wonke umzuzu wokuphila kwethu. Ukuntuleka kwevithamini B9 kuhlotshaniswa nokukhubazeka kokuzalwa, ukungahambi kahle kwengane, ingozi yokuthola izifo ezifana nesifo sikashukela, i-autism noma i-leukemia, izinkinga zokuxhumana, izinkinga zemizwa, njll.
Ngokusekelwe kukho konke lokhu, inani elinconyiwe likavithamini B9 elidingwa umuntu omdala ovamile ngosuku lisazokwaziwa. Ngokusho kochwepheshe, umuntu omdala ojwayelekile (owesilisa noma owesifazane) udinga i-400 mcg ye-B9 ngosuku.
Ukudla okuyinhloko okucebile nge-B9
Emakethe yamanje kukhona ukudla okuningi okucebile ku-B9, empeleni, okuningi kwakho sekuvele ekudleni kwethu kwansuku zonke. Noma ngabe kunjalo, sizobuyekeza ukudla okunephesenti eliphakeme kakhulu le-folic acid.
I-Avocado
Akukho ukudla okuphelele njengokwatapheya. Kubaluleke kakhulu ukuyinika ithuba elifanele futhi uyidle izikhathi eziningana ngesonto. Kungenye yokudla okungcono kakhulu mayelana ne-vitamin B9 futhi kungenxa yokuthi inikeza u-110 mcg we-folic acid inkomishi ngayinye kakotapheya.
Sekukonke kwenza ama-28% yenani lansuku zonke elidingwa ngumzimba. Ngakho-ke, uma sigcwalisa i-avocado nokunye ukudla kulolu hlu, sizozuza i-100% noma ngaphezulu.
ama-alimondi namantongomane
Amantongomane awumthombo ongapheli wamaminerali namavithamini, kanye nama-fatty acids. Kulokhu, ama-alimondi namantongomane ahlinzeka nge-vitamin B9. Ukukhuluma ngqo, inkomishi eyodwa yama-alimondi isinika u-54 mcg we-B9 ngesikhathi esisodwa.
Uhlangothi olubi ukuthi akulungile ukudla ama-alimondi amaningi kangaka ngosuku olulodwa, ngakho-ke kuzodingeka unxephezele ngokunye ukudla. Ngakolunye uhlangothi, amantongomane, anengxenye yesine kuphela yenkomishi, asevele esinikeza i-88 mcg ye-vitamin B9.
Kubalulekile ukuthi singawasebenzisi kabi amantongomane nsuku zonke, ngoba singase sibe nemiphumela emibi efana nesifo sohudo. Into yakhe wukwenza ingxube yamantongomane esiwathanda kakhulu futhi sidle cishe amagremu angama-40 noma angama-50 nsuku zonke kanje.
Ikhabe, iwolintshi, ubhanana, isanqante kanye nobeetroot
Kunenqwaba yezithelo nemifino enovithamini B9 ngaphandle kwamanye amavithamini namaminerali, afana namavithamini A, K, E, C, potassium, magnesium, calcium, manganese, njll.
Okubalulekile ukuthi sibe nokudla okunomsoco futhi okuhlukahlukene, ngaleyo ndlela siqinisekisa ukuthi sihlangabezana nazo zonke izakhamzimba ezidingwa wumzimba ukuze usebenze ngendlela efanele.
Phakathi kwezithelo nemifino ene-folic acid index ephezulu kakhulu esinayo i-broccoli eno-104 mcg inkomishi ngayinye, ithanga elino-41 mcg indebe ngayinye, iklabishi inikeza i-25% yenani lansuku zonke le-B9, i-cauliflower yi-14%, i-asparagus inikeza okungaphezu kuka-260 mcg indebe ngayinye yalokhu kudla, isipinashi sihlinzeka ngo-63% , ukudla amagremu angu-200 ama-strawberries aphindwe kabili inani lansuku zonke. ye-folic acid, ulethisi uhlinzeka cishe ngo-140 mcg inkomishi ngayinye, ikhabe cishe i-30 mcg, i-orange inama-50 mcg, i-papaya ihlanganisa cishe zonke izinsuku ze-B9, ubhanana 22 mcg, i-grapefruit cishe i-30 mcg inkomishi ngayinye, ama-beet 148 mcg, utamatisi 48 mcg, futhi izaqathe cishe 20 mcg.
Imifino nelayisi elinsundu
Imidumba nelayisi elinsundu nakho kungumthombo kavithamini B9 okufinyeleleka kuwo wonke umuntu, kushibhile, kunomsoco, kulula ukuphekwa futhi kuguquguquka, njengoba kusetshenziselwa izitsha ezishisayo noma ezibandayo.
Ukucacisa kabanzi, imifino efana nobhontshisi ihlinzeka ngokufika ku-390 mcg we-B9 ngamagremu angu-100, futhi lokho kuyacasula. Ngokwengxenye yabo, i-lentils inikeza i-180 mcg, okungukuthi cishe ama-45% yenani lansuku zonke elidingwa umzimba.
Futhi, i-soy inikeza cishe i-240 mcg ngamagremu angu-100 wemikhiqizo. Inkomishi kaphizi isinika u-101 mcg wale vithamini, futhi amatshwele angaphezu kuka-280 mcg ngenkomishi ngayinye esiyidlayo.
Imbewu nokusanhlamvu
Kuzo zonke izimbewu ezisemakethe, sifuna ukugqamisa ezimbili ikakhulukazi ngokuqukethwe kwazo okuphezulu kwe-folic acid.
Isibonelo, i-quinoa inenani elihle le-B9, kangangokuthi amagremu angu-60 kuphela asevele enikeza u-15% odingwa umzimba. Kuwukudla okuphelele kakhulu, ikakhulukazi kwabesifazane ngenxa yenani lama-amino acid abalulekile, amaprotheni, i-fiber, amaminerali, njll.
Imbewu yeSesame ivame kakhulu futhi ngaphandle kokuba ne-calcium, i-zinc, i-selenium, i-silicon, i-boron, amavithamini eqembu B, E, kanye no-K. Ukuze sinikeze umbono, ucezu olulodwa lwesinkwa esinembewu yesesame kakade lusinika u-60mcg we-B9.