Yini aqukethe i-folic acid, futhi ziyini?

Noma ubani onendaba impilo yabo, ubophekile ukuba banakekele ukudla okunempilo. Emzimbeni wethu kufanele benze iqoqo ebanzi kakhulu izinto ezihlukahlukene, ukulandelela izakhi kanye amavithamini. Kufanele ube ngizibuza ukuthi yini equkethwe ukuqinisekisa impilo ejwayelekile folic acid. Lena elinye igama for B6 ibaluleke kakhulu impilo kanye nenhlalakahle. Le nto bahileleke hematopoiesis, futhi ukuntula yayo kungaholela izinhlobo ezihlukene igazi.

Yini aqukethe i-folic acid?

Okokuqala, sinake imikhiqizo yemifino zabo green. Kungaba:

• bell pepper elihambisana umbala;
• iklabishi;
• broccoli;
• uphizi;
• Mint;
• ulethisi;
• parsley;
• ukhukhamba;
• asparagus;
• ubhontshisi.

nezinye izithelo eziningi kanye nemifino aqukethe i-folic acid. Ziyakwazi:

• beet, u-cauliflower, izaqathe, amazambane, isitshalo seqanda, utamatisi, * nobhontshisi, nembumba, ithanga, soy;
• apula, uphayinaphu, amawolintshi, amabhilikosi, amagonandoda, ubhanana, ulamula;
• namantongomane.

Equkethe i-folic ngaphezulu acid? Rich kule ketshezi okusanhlamvu: rye, ukolweni, oats. Buckwheat futhi ifaka amazinga aphezulu B6. Yenza lokho ezikuthandayo endaweni khekhe kancane. Ngiphakathi ilungile futhi ukudla okunempilo kufanele akufanele ushiywe ngaphandle kunoma ekudleni kwakho isinkwa kubhakwa kusuka ufulawa kakolweni.

Folic acid itholakala ukudla okuvela ezahlukene: yemifino, futhi isilwane. Uma singazenzi izimiso ukudla imifino, ukudla njalo:

• ngewundlu;
• ingulube;
• isibindi;
• tuna;
• salmon;
• amaqanda (inkukhu kanye izigwaca);
• ubisi nemikhiqizo yalo.

Imibono ongoti ezahlukene mayelana lokuthi lokho imikhiqizo (isilwane noma nemifino), i-folic acid amuncwa umzimba ihlukaniswe kangcono. Ngakho-ke, njengoba ngaso sonke isikhathi, olinganiselayo kubaluleke futhi segolide kusho.

Okubalulekile, i-folic acid ivame ukuba ngivule ngesikhathi ephuza okushisa aphakeme. Ngakho-ke, izithelo nemifino ngangokunokwenzeka kungcono ukudla okuluhlaza. Njengoba for ubisi ke ukuthenga lo mkhiqizo, okuyinto ngokuvamile pasteurized, B6 neze. Kungaba kuphela ukuthola ubisi ekhaya.

Umbuzo "lokho equkethwe folic acid" kufanele usethe yilowo nalowo owesifazane osuke efuna futhi uzoba izingane. Phakathi nenkathi yokukhulelwa, kanye nangemva kwako, kubalulekile ukudla 600 micrograms ka-folic acid ngosuku. Njengomthetho, abesifazane gynecologists linqume amaphilisi ekhethekile ziqukethe acid.

Uma B6 ku okhulelwe / umama lactating akwanele, kungaholela yezinkinga nezinkinga. Ngokwesibonelo, kukhona amathuba abruption esinomhlapho, sesatshiswa yisisu. Ingane ingase ibe kombungu esizalweni. Folic acid kuyinto obambe iqhaza kwi-inqubo kumiswa ubisi lwebele, inani kuncike.

Futhi omama, nabo bonke abanye abantu kubalulekile ngezikhathi uhlolwe igazi, lo dokotela wakwazi ukunquma amazinga yalolu ketshezi ezibalulekile emzimbeni.

Manje ngoba sewuyazi ukuthi yini equkethwe i-folic acid, zama ukuhlaziya ekudleni kwakho futhi ulungise uma kudingeka.