Chii chinonzi folic acid, uye chii icho?

Munhu wose asina hanya nehutano hwavo anosungirwa kutarisira kudya kwakakwana. Mumuviri wedu, sarudzo yakawanda yezvinhu zvakasiyana-siyana, microelements uye mavitamini zvinofanira kusvika. Kuita kuti hupenyu hune hunodikanwa hunodikanwa kubvunza pamusoro pezvinhu zvine folic acid. Ndiyo zita rinoshandiswa kune vitamini B6, iro rinokosha zvikuru kune utano uye hupenyu. Ichi chinhu chinoshingaira mu hematopoiesis, uye kushayikwa kwayo kunogona kutungamirira kumarudzi akasiyana-siyana ekushaya ropa.

Chii chinonzi folic acid?

Chokutanga pane zvose, teerera kumiti yemichero yevaravara. Inogona kuva:

• Bulgarian pepper yemuvara wakafanana;
• White cabbage;
• Broccoli;
• Peas;
• Mint;
• Leaf salad;
• Parsley;
• Makuchu;
• Asparagus;
• Green bean.

Mamwe mimwe miriwo nemichero inewo folic acid. Izvi ndezvi:

• Beet, cauliflower, karoti, mbatatisi, eggplants, tomate, nyemba, lentils, dzungu, soya;
• Apulo, mapaaples, oranges, apricots, pears, bhanana, mandimu;
• Nuts.

Ndekupi folic asiri? Vafumi mune izvi ndeyezviyo: rye, gorosi, oats. Buckwheat inewo uwandu hwakawanda hwe vitamini B6. Usazviramba iwe zvishoma zvigadzirwa zveupfu. Hapana kudya kwakanaka uye kwakagadzikana kunofanira kusabvisa kubva pane zvokudya zvako zvakabikwa kubva muupfu hwakakwana.

Folic acid inowanikwa muzvokudya zvakasiyana-siyana: zvose zvirimwa nemhuka. Kana iwe usingatevedzeri mitemo yezvokudya zvezvirimwa, nguva dzose idya:

• Gwayana;
• Nguruve;
• Chiropa;
• Tuna;
• Sarimoni;
• Mazai (huku uye zvihuta);
• Misi uye zvigadzirwa zvemisi.

Maonero evanhu vakasiyana-siyana nezvezvokudya (mhuka kana yemiriwo) folic acid inogadzirwa zvakanaka, yakaparadzaniswa. Nokudaro pano, sezvinogara nguva dzose, chikero uye goridhe zvinoreva zvakakosha.

Zvakakosha kuziva kuti folic acid ine nzvimbo yekuputsa pasi pakatarisana kwenguva yakareba nekupisa kukuru. Saka, kana zvichibvira, michero nemiriwo zviri nani kudya mbishi. Kana iri mukaka, mumutengo wakatengwa, uyo unowanzotarisirwa pasi, hapana vitamini B6 zvachose. Iwe unogona kuzviwana chete mumukaka wemusha.

Mubvunzo "chii chinonzi folic acid" chinofanira kubvunzwa nemukadzi wese anoda uye achazova nevana. Panguva yekuzvitakura, uye mberi uye shure kwazvo, zvinokosha kudya anenge 600 μg ye folic acid pazuva. Sezvo mutemo, gynecologists inyorera vakadzi kune mahwendefa akakwirira ane acid ari mukati mavo.

Kana vitamini B6 mumuviri wemangwana / amai vanoyamwisa hazvina kukwana, zvinogona kutungamirira kumatambudziko nematambudziko. Semuenzaniso, kune chiitiko chekuchengetedza kwepa placenta, kutyisidzira kwekuparara kwepamuviri. Mwana anogona kunge ane hutano husina kunaka. Folic acid inobatanidzwa mukugadzirwa kwemukaka wemvere, nhamba yacho inobva pane iyo.

Uye vanaamai vamangwana, uye vamwe vanhu vose zvinokosha kuti nguva nenguva vape ropa kuti vaongorore, kuitira kuti chiremba awane chisarudzo chemuti wezvinhu izvi zvakakosha mumuviri.

Iye zvino zvaunoziva kuti folic acid ndeyei, edza kuongorora kudya kwako uye, kana zvichidikanwa, kuigadzirisa.