Folic acid ke eng le hore na e etselitsoe eng
Litaba
- Folic acid ke eng
- Lijo tse nang le asiti e ngata
- Palo e khothalletsoang ea folic acid
- Litla-morao le li-contraindications tsa tlatsetso
Folic acid, e tsejoang hape e le vithamine B9 kapa folate, ke vithamine e qhibilihang metsing eo e leng karolo ea sebopeho sa B mme e nka karolo mesebetsing e fapaneng ea 'mele, haholoholo ho thehoeng ha DNA le liphatsa tsa lefutso tsa lisele.
Ntle le moo, folic acid e bohlokoa bakeng sa ho boloka bophelo bo botle ba 'mele, methapo le sesole sa' mele. Vithamine ena e ka fumanoa lijong tse fapaneng tse kang sepinichi, linaoa, tomoso ea moetsi oa asparagase le asparagus, leha ho le joalo e ka fumanoa ka foromo ea tlatsetso e ka fumanoang li-pharmacy kapa mabenkeleng a lijo tsa bophelo.
Folic acid ke eng
Folic acid e ka sebelisoa bakeng sa merero e fapaneng 'meleng, joalo ka:
- Boloka bophelo bo botle ba boko, Ho thibela mathata a kang khatello ea maikutlo, 'dementia' le Alzheimer's, kaha folic acid e nka karolo ho tswakaneng ha dopamine le norepinephrine;
- Ntlafatsa sebopeho sa methapo ea "fetal" nakong ea bokhachane, Ho thibela bokooa ba methapo ea methapo, joalo ka mokokotlo oa mokokotlo le anencephaly;
- Thibela phokolo ea mali, kaha e hlohlelletsa ho theoa ha lisele tsa mali, ho kenyeletsoa lisele tse khubelu tsa mali, liplatelete le lisele tse tšoeu tsa mali;
- Thibela mefuta e meng ea mofets'e, joalo ka kholone, matšoafo, sefuba le manyeme, kaha folic acid e nka karolo pontsong ea liphatsa tsa lefutso le ho thehoeng ha DNA le RNA mme ka hona ts'ebeliso ea eona e ka thibela liphetoho tse mpe tsa lefutso liseleng;
- Thibela lefu la pelohobane e boloka bophelo bo botle ba methapo ea mali mme e fokotsa homocysteine, e ka susumetsang nts'etsopele ea maloetse ana.
Ntle le moo, folic acid e ka matlafatsa sesole sa 'mele kaha e nka karolo ho theheng le ho lokiseng DNA, leha ho le joalo ha ho hlokahale lithuto tse ling ho paka sena.
Lijo tse nang le asiti e ngata
Tafole e latelang e bonts'a lijo tse nang le asiti e ngata ea folic le bongata ba vithamine ena ho 100 g ea lijo ka 'ngoe.
| Lijo (100 g) | B.C. Folic (mcg) | Lijo (100 g) | B.C. Folic (mcg) |
| Sipinake se phehiloeng | 108 | Broccoli e phehiloeng | 61 |
| Sebete se phehiloeng sa Turkey | 666 | Papaya | 38 |
| Sebete sa nama ea khomo se phehiloeng | 220 | Banana | 30 |
| Sebete sa kana se phehiloeng | 770 | Tomoso ea Brewer | 3912 |
| Linate | 67 | Lentile | 180 |
| Linaoa tse ntšo tse phehiloeng | 149 | Mango | 14 |
| Hazelnut | 71 | Raese e tšoeu e phehiloeng | 61 |
| Asparagase | 140 | namunu | 31 |
| Litholoana tse phehiloeng tsa brussels | 86 | Nate ea cashew | 68 |
| Pea | 59 | kiwi | 38 |
| Peanut | 125 | Peo ea soneblomo | 138 |
| Li-beet tse phehiloeng | 80 | Avocado | 62 |
| Tofu | 45 | Lialmonde | 64 |
| Salmone e phehiloeng | 34 | Linaoa tse phehiloeng | 36 |
Palo e khothalletsoang ea folic acid
Palo ea asiti ea folic e sebelisoang ka letsatsi e ka fapana ho latela lilemo, joalo ka ha ho bontšitsoe ka tlase:
- Likhoeli tse 0 ho isa ho tse 6: 65 mcg;
- Likhoeli tse 7 ho isa ho tse 12: 80 mcg;
- Lilemo tse 1 ho isa ho tse 3: 150 mcg;
- Lilemo tse 4 ho isa ho tse 8: 200 mcg;
- Lilemo tse 9 ho isa ho tse 13: 300 mcg;
- Lilemo tse 14 ho ea holimo: 400 mcg;
- Bakhachane: 400 mcg.
Tlatsetso ea folic acid e lokela ho lula e etsoa tlasa tataiso ea bongaka, e khothaletsoa maemong a khaello ea vithamine ena, maemong a phokolo ea mali le bakeng sa bakhachane. Mona ke mokhoa oa ho nka folic acid.
Litla-morao le li-contraindications tsa tlatsetso
Folic acid ke vithamine e qhibilihang metsing 'me ka hona e feteletseng e tlosoa habonolo ka moroto. Leha ho le joalo, ho sebelisa li-folic acid ntle le boeletsi ba bongaka ho ka baka mathata a kang bohloko ba mpeng, ho nyekeloa ke pelo, letlalo le hlohlona kapa phokolo ea mali. Palo e phahameng ea vithamine ena ka letsatsi ke 5000 mcg, chelete eo hangata e sa feteng ka phepo e nepahetseng.
Tabeng ea ts'ebeliso ea lithethefatsi bakeng sa ho oa kapa rheumatism, folic acid e tlatselletsang e lokela ho jeoa feela tlasa boeletsi ba bongaka. Ithute haholoanyane ka tlatsetso ea folic acid.
E Khahla Kajeno
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