Vhitamini B9 (folic acid), nokuti bvudzi kukura mune mhinduro. Ndezvipi zvinhu zvine vhitamini B9?

Vhitamini B9 (kana folic acid) - iri mvura soluble vhitamini, izvo zvinokosha kuti utano yose muviri. It Anonziwo hadzi vhitamini, kunyange zviri zvakafanana zvakakodzera kuvanhu. Folic asidhi chimwe chinonyanya kukosha zvinhu zvinofanira kutorwa kumavambo pamuviri sezvo rinovatadzisa pakupona uye kunoderedza mukana nokupfupfudzika. Vhitamini B9 - ndiyo chinhu chinokosha nokuda utano uye runako ganda, bvudzi uye zvipikiri. Izvi hazvirevi kuti unofanira pakarepo kutorwa kunwa dzinodhura vhitamini zvivako uye yokuvirisa, chete zvakakwana kuti optimize zvaunodya.

Basa folic asidhi

Vhitamini B9 rinobatanidzwa hematopoiesis, KUNOTADZISA muitiro womunhu mafuta chiropa, inotsigira zvirwere, anokurudzira paumbwe uye kushanda ropa masero machena. Maererano achangopfuura data, kureva folic asidhi chinhu chinokosha nokuda inotungamirwa masero etsinga embryo mumavhiki maviri pamuviri rokutanga, apo amai vachiri haazivi kuti mukati inokudziridza upenyu hutsva.

Zviratidzo folate kukanganisika

Chero chiremba nokukurumidza zvakakwana kupemberera pamwe zviratidzo murefu zvakadai. pallor ichi uye kuneta, mukuru muutera, neuralgia, kushaya hope uye vakaderera kutapata. Pashure kuunganidza zvose zvichemo, chiremba anogona kuongorora uye yokuwedzera zviratidzo (zvakakomba yakaoma ganda, pfava bvudzi uye zvipikiri, kutya, kwindi, kusakendenga). Nokusava vhitamini ichi kutambura rokuzvidzivirira kuipa, kwete chete ikabereka masero matsvuku eropa, asiwo maplatelet uye ropa masero machena. Vakakanganisa vakawanda homeostasis uye ropa wedzerai arikunze. Uye ichi ndicho bvudzi redu, nzara uye ganda, iyo, kana kushaya okisijeni uye zvinovaka muviri kutarisa kure nenzira yakanakisisa.

Vanonyanya kupa folate

Vhitamini B9 synthesizes edu miviri, dzinova microflora womunhu ura utano. Chero chirwere of nemudumbu, mishonga uye doro yekudyidzana kunoderedza mukana dzichiri nyaya iyi inokosha. Pakururamisa akadai inoti riri basa romunhu kurapa. Uyezve, unofanira kuziva kuti mune zvakawanda vhitamini B9 (folic acid) inowanikwa wamagaka, manwiwa uye madomasi. Total 150 magiramu pakati pulp chero zvibereko izvi ane zuva dose, zvakakodzera kuti murume. A yakawanda folic asidhi mu Citrus zvibereko. Chete svikiro orenji achakupa 15% rugwaro chinodiwa. Kana iwe uri munhu bhajeti, edzai germinated mbeu yegorosi, magiramu chete 50 ichapa iwe zuva rose, kwete chete mavhitaminzi B, asiwo vamwe zvakakosha chero zvinhu. Folic asidhi yakapfuma bhinzi, nzungu, muriwo, michero, miriwo.

Mavhitaminzi kuti bvudzi

Ndosaka nhasi runako payakavakirwa inonzi vhitamini B9 uye B12. kushaya pakarepo kukanganisa rinokosha kushongedzwa mukadzi - vhudzi. Kuti folic asidhi anovadzivirira kubva zvakatipoteredza, DZEMUNHU DZINODZORA kukwegura uye graying chichiitwa, kunobatsira bvudzi kukura kunyange nzvimbo mhanza. Cyanocobalamin (B12) zvinobatsira kuvandudza chitarisiko bvudzi uye Activate kukura kwayo. Pamwe chete, izvi zvinhu zvinokosha kupa simba uye Gloss kuti bvudzi, kudzivirira chimiro zara mafuta.

Ripa yokushomeka mavhitamini B rubatsiro siyana bota (wholegrain, musoro). Richava chimwezve tsime mbeu, wholemeal chingwa, itsvo uye chiropa remhuka, mazai, doro uye mbiriso.

Vhitamini B9 mu mhinduro

Usakanganwa kuti dhefisiti akaratidza chaizvo fuma uye kupa yakakodzera kunokwanisa chiremba chete. Folic asidhi anogadzirwa chimiro mahwendefa uye injectable mhinduro. Panguva iyoyowo kuzvishandisa kwete chete nokuda chinangwa chavo inozoshandisirwa. Nhasi, beauticians uye nevezvimwewo kupa akawandisa bvudzi zvifukidziro, izvo zvinosanganisira chaiyo injectable mhinduro. Vari hwakakanyiwa siyana anonhuwirira (apirikoti, womuarumondi, burdock, wheatgerm, grapeseed) uye rinoshandisirwa musoro sezvo asingazivikanwi. Kune muviri nani kupinda kuburikidza unodzivirira ganda mhinganidzo, mishonga chaizvo dzinoshandiswa se "Dimexidum". Nokudaro vhitamini B9 anoenda zvakananga bvudzi follicles.

Kana chiremba wako haawani contraindications, ipapo nguva nenguva zvinoita kuti totsvaka kurapwa pamwe mavhitaminzi kuti boka B. iyi kuchaita bvudzi rako kugara utano uye nokukurumidza kukura.

Zvinhu unhu folic asidhi

Takatodzidza akabata pamusoro mubvunzo wokuti, mune zvinogadzirwa vane vhitamini B9. Izvi wamagaka, madomasi uye Citrus zvibereko, pasina anosara. Delicious muchero uye voschi anopa kwazvo kuwira: maapuro, Pears, mazambiringa, apricots, currants, maonde, manhanga uye vamwe vazhinji - ane huru kwazvo uwandu mavhitaminzi B, shandisa navo kakawanda sezvinobvira. Wose-tsanga zviyo ndivo vatungamiriri gorosi uye manyoro Buckwheat, uyewo kuteerera bhinzi: Sou, bhinzi, pizi kana nenyemba. Available manyuko vhitamini vari muriwo anonhuwirira uye zvakasiyana-siyana nzungu.

Kana iwe udye zvakanaka, siyana uye yakakwana kwazvo, matambudziko folic acid, uyewo nevamwe mavhitamini, harimuki. Yeuka kuti folic asidhi unokurumidza kuparadzwa muchiedza uye nzvimbo tembiricha, saka siya manatsi uye mafuta muriwo patafura hakusi zvakakodzera.

Asi kunyange kudya zvakanaka, ungave kushayikwa vhitamini B9. Zvinoparadza dzose kudyiwa tii uye kofi, doro uye mishonga, pamuviri mapiritsi. Kusvuta zvakare kunoita kuti kushayikwa chinokosha ichi. Usakanganwa pamusoro runako rwavo uye utano, B9 vhitamini nokuti bvudzi kukura kunokosha, asi hazvina kukosha kuti ganda uye metabolic dzinotsanagura zvomukati.

Ndezvipi zvinhu anonyanya kudiwa bvudzi kukura

Havasi mabhuku ose folic asidhi zvinosanganisira zvakafanana nayo. Kuti vanokura tobva tamarukira kuti bhandi, unofanira kusanganisira zuva kudya makarotsi, bhinzi uye Sou, mazai, bran, gorosi utachiona uye nzungu. Kana mamiriro ezvinhu anosiririsa, edza kumwa kure nzira mbiriso Brewer wacho, ichi zvinoreva vakatodya vanambuya vedu. Rine folic asidhi uye mapuroteni zvokudya, pasina iro zvakaoma kuramba uduku uye runako.

Nhasi vakawanda tora mavhitaminzi yakaoma, vakawanda nezvehurukuro uye ndakarumbidzwa varapi. Usakanganwa kuti chakaita zvokugadzirwa mavhitaminzi vari rakasiyana dzinongoitika, vari kupfuura ozeyewa, asi kusiyana dzinongoitika kutsamwisa nyore kugadzira zviratidzo ane ovhadhozi. Nounyanzvi akanyora zvinodyiwa nani kugutsa zvinodiwa nemuviri vakawanda kunoshamisa chikafu chinamatidzwa.