Folic acid lijong

Folic acid le folate ka bobeli ke mantsoe a mofuta oa vithamine ea B (vithamine B9).

Folate ke vithamine ea B e hlahang ka tlhaho lijong tse kang meroho e makhasi a matala, litholoana tsa litholoana le linaoa.

Folic acid e entsoe ke motho. E fumanoa li-supplement mme e kenyelletsoa lijong tse nang le liqhobosheane.

Mantsoe a folic acid le folate a atisa ho sebelisoa ka tsela e sa tšoaneng.

Folic acid e qhibiliha ka metsi. Boholo ba vithamine bo tloha 'meleng ka moroto. Seo se bolela hore 'mele oa hau ha o boloke folic acid. U hloka ho fumana vithamine khafetsa lijong tseo u li jang kapa ka li-supplement.

Folate e na le mesebetsi e mengata 'meleng:

• E thusa lisele ho hola le lisele li sebetsa
• E sebetsa ka vithamine B12 le vithamine C ho thusa 'mele ho senyeha, ho o sebelisa le ho theha liprotheine tse ncha
• E thusa ho theha lisele tse khubelu tsa mali (e thusa ho thibela phokolo ea mali)
• E thusa ho hlahisa DNA, moaho oa 'mele oa motho, o nang le tlhaiso-leseling ea lefutso

Ho haella ha folate ho ka baka:

• Letšollo
• Moriri o moputsoa
• Liso tsa molomo
• Liso tsa ka maleng
• Khōlo e fokolang
• Leleme le ruruhileng (glossitis)

E kanna ea lebisa ho mefuta e meng ea anemias.

Hobane ho thata ho fumana folate e lekaneng ka lijo, basali ba nahanang ka ho ima ba hloka ho noa li-folic acid. Ho nka palo e nepahetseng ea folic acid pele le nakong ea bokhachane ho thusa ho thibela bokooa ba methapo ea methapo, ho kenyelletsa mokokotlo oa mokokotlo. Ho nka tekanyo e phahameng ea folic acid pele o ima le nakong ea trimester ea pele ho ka fokotsa menyetla ea ho senyeheloa ke mpa.

Folic acid e tlatsetsa e ka sebelisoa ho sebetsana le ho haella ha folate, mme e ka thusa ka mefuta e meng ea mathata a ho ilela khoeli le liso tsa leoto.

Folate e hlaha ka tlhaho lijong tse latelang:

• Meroho e makhasi a botala bo lefifi
• Linaoa tse omisitsoeng le lierekisi (limela)
• Litholoana tsa citrus le maro a tsona

Ho matlafatsoa ho bolela hore li-vithamine li kentsoe lijong. Lijo tse ngata joale li matlafalitsoe ka folic acid. Tse ling tsa tsona ke tsena:

• Bohobe bo ntlafalitsoeng
• Thollo
• Lipalesa
• Lijo-thollo
• Li-pasta
• Raese
• Lihlahisoa tse ling tsa lijo-thollo

Hape ho na le lihlahisoa tse ngata tse ikhethang tsa boimana 'marakeng tse matlafalitsoeng ka folic acid. Tse ling tsa tsona li maemong a fihlelang kapa a fetang RDA bakeng sa pale ea batho. Basali ba lokela ho ba hlokolosi ka ho kenyelletsa lihlahisoa tse ngata lijong tsa bona hammoho le multivitamin ea bona ea bakhachane. Ho nka ho feta ha ho hlokahale ebile ha ho fane ka molemo ofe kapa ofe o eketsehileng.

Mokhoa o ka mamelloang oa ho noa folic acid ke li-micrograms tse 1000 (mcg) ka letsatsi. Moeli ona o ipapisitse le asiti ea folic e tsoang lijong tsa tlatsetso le lijo tse matlafalitsoeng. Ha e bue ka folate e fumanoang ka tlhaho lijong.

Folic acid ha e bake kotsi ha e sebelisoa maemong a khothalletsoang. Folic acid e qhibiliha ka metsing. Sena se bolela hore e tlosoa khafetsa 'meleng ka moroto, ka hona bongata bo fetelletseng ha bo hahe' meleng.

Ha ua lokela ho fumana mcg e fetang 1000 ka letsatsi ea folic acid. Ho sebelisa maemo a phahameng a folic acid ho ka koahela khaello ea vithamine B12.

Mokhoa o motle oa ho fumana tlhoko ea letsatsi le letsatsi ea livithamini tsa bohlokoa ke ho ja lijo tse fapaneng. Batho ba bangata United States ba fumana folic acid e lekaneng lijong tsa bona hobane ho na le e ngata phepelong ea lijo.

Folic acid e ka thusa ho fokotsa kotsi ea bofokoli bo itseng ba tsoalo, joalo ka spina bifida le anencephaly.

• Basali ba lilemong tsa ho ba le bana ba lokela ho nka bonyane li-micrograms tse 400 (mcg) tsa folic acid e tlatsetsang letsatsi le leng le le leng ho tlatselletsa le tse fumanoang lijong tse nang le liqhobosheane.
• Bakhachane ba lokela ho nka li-micrograms tse 600 ka letsatsi, kapa li-micrograms tse 1000 ka letsatsi haeba ba lebelletse mafahla.
  

Recommended Dietary Allowance (RDA) bakeng sa livithamini e bonts'a hore na vithamine e 'ngoe le e' ngoe eo batho ba bangata ba lokelang ho e fumana letsatsi ka leng e kae.

• RDA ea livithamini e ka sebelisoa e le lipheo tsa motho ka mong.
• Hore na o hloka vithamine e kae ho latela lilemo tsa hau le thobalano. Lintho tse ling, joalo ka ho ima le mafu, le tsona li bohlokoa.

Boto ea Lijo le Phepo e Ntle ea Setsi sa Bongaka e Amohela Likamohelo Bakeng sa Motho ka Mong - Daily Reference Intakes (DRIs) bakeng sa batho ba bang:

Masea

• Likhoeli tse 0 ho isa ho tse 6: 65 mcg / letsatsi *
• Likhoeli tse 7 ho isa ho tse 12: 80 mcg / letsatsi *

Bakeng sa masea ho tloha ho tsoalo ho isa likhoeling tse 12, Boto ea Lijo le Phepo e thehile Sejo se Amohelehang (AI) bakeng sa folate e lekanang le phallo e tloaelehileng ea bana ba nang le bophelo bo botle, ba anyesitsoeng United States.

Bana

• Lilemo tse 1 ho isa ho tse 3: 150 mcg / letsatsi
• Lilemo tse 4 ho isa ho tse 8: 200 mcg / letsatsi
• Lilemo tse 9 ho isa ho tse 13: 300 mcg / ka letsatsi

Bacha le batho ba baholo

• Banna, ba lilemo li 14 ho ea holimo: 400 mcg / ka letsatsi
• Basali, ba lilemo li 14 ho ea holimo: 400 mcg / ka letsatsi
• Basali ba baimana ba lilemo tsohle: 600 mcg / ka letsatsi
• Ho anyesa basali ba lilemo tsohle: 500 mcg / ka letsatsi

Asiti ea folic; Letlapa la polyglutamyl; Pteroylmonoglutamate; Folate

• Melemo ea vithamine B9
• Mohloli oa vithamine B9

Komiti ea Ts'ebetso ea Setsi sa Bongaka (US) mabapi le Tlhatlhobo ea Saense ea Litekanyetso tsa Lijo le Karolo ea eona ea Folate, Li-Vitamin tse ling tsa B le Choline. Litekanyetso tsa lijo li kenyelletsa thiamin, riboflavin, niacin, vithamine B6, folate, vithamine B12, acid ea pantothenic, biotin le choline. Makasine ea Naha ea Liithuti. Washington, DC, 1998. PMID: 23193625 www.ncbi.nlm.nih.gov/pubmed/23193625.

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