Zamgululi zokhala ndi kupatsidwa folic acid mu wambirimbiri (onani gome)

Mu mayendedwe lero m'tauni chifukwa cha mavuto ndi chilengedwe, nkhawa, zakudya osauka ndi zinthu zina thupi la munthu wotaya osati anataya zambiri mavitamini.

Mavitamini munali kupatsidwa folic acid - dzuwa ndi B9 - imodzi yofunika kwambiri kwa munthu chifukwa iwo ali ofunikira a m'thupi, komanso kukula kwa m'thupi. B9 ndi vitamini zofunika kwambiri akazi. Pamene thupi ali kupanda kupatsidwa folic acid, tidzapeza kutopa, kusowa chilakolako chakudya, kunyansidwa ndi kutsekula m'mimba, kupweteka m'mimba, tsitsi imfa ndi mavuto khungu. M'njira inanso lonse, chifukwa chosowa vitamini B9 kumachitika mtima kapena matenda opha ziwalo. Tsiku wamkulu amafunika za ziwiri mamiligalamu wa folic acid.

Zamgululi zokhala ndi kupatsidwa folic acid lalikulu zedi, popanda vuto angapezeke pa maalumali wa amagulako, ali mosavuta ndipo popanda kukonzekera zovuta. B9 opezeka nyemba, dzinthu, mtedza ndi masamba.

Zamgululi zokhala ndi kupatsidwa folic acid: Table

Kodi kupatsidwa folic acid overabundance zotheka?

Vitamini B9 ndi sanali poizoni, kotero N'zosatheka ambiri osokoneza. Zamgululi zokhala ndi kupatsidwa folic acid angagwiritsidwe ntchito zedi malire. Hypervitaminosis amagwiritsidwa lilibe, ngati inu thupi sangathe kudya mtedza ochuluka kapena amadyera, zomwe zingakhale zowopsa kwa chamoyo.

Theoretically, pakumwa folic acid ambiri osokoneza n'zotheka, koma pokhapokha ngati inu kutenga muyezo, ndiwo zana wamkulu kuposa zofuna za chamoyo, ndilo za 30 mapiritsi a mavitamini B9 koyera munthu wamkulu (chiwerengero zimadalira kulemera ndi moyo). Wina wa choposa lamulo tsiku anasonyeza yomweyo ndipo popanda zotsatira iliyonse. A pang'ono owonjezera pakumwa folic acid wambiri ndi otetezeka ngakhale kwa amayi apakati. Ndizachidziwikire kuti mwangozi ambiri osokoneza B9 kwathunthu inathetsedwa.

kupatsidwa folic acid ana

A thupi kukula amafunikira kumwa vitamini B Zakudya zokhala ndi kupatsidwa folic acid akuluakulu ndi ana zofanana mwamtheradi. Kusiyana Mlingo wa: Ana milligram imodzi patsiku.

Komabe, ana ambiri, makamaka Kilisitu, kukana kudya ngati Zamgululi zokhala ndi kupatsidwa folic acid ngati chiwindi, anyezi kapena burokoli. Osati kuti thanzi la ana anu, m'malo wokoma mwana vwende (100 mcg), strawberries (62 mg), mphesa (43 mg) kapena lalanje (30 mg). Kotero inu mukhoza kusunga zakudya tsiku vitamini imeneyi onsewo.

Samalani mlingo kupanga mavitamini munali folic acid. Ngati mwana amatenga nthawi zonse zedi opusa, kudzera nthawi adzaoneka kudzimbidwa, tulo kapena irritability.

Zamgululi zokhala ndi kupatsidwa folic acid ndi vitamini B12

Vitamini B12 ndiponso kupatsidwa folic acid - vitamini awiri, amene mukugwira nawo kusasitsa ndi chitukuko cha maselo magazi, komanso mapangidwe maselo a magazi. B12 mlingo tsiku la mowa ndi zochepa kwambiri kusiyana B9 Komabe, kupewa magazi m'thupi, muyenera kukumbukira za vitamini imeneyi.

Ambiri mankhwala okhala ndi kupatsidwa folic acid, ndi mu kapangidwe ndi vitamini B12 awo. Njirazi ndi monga: nyama, impso, chiwindi, mazira, mkaka, nsomba, tchizi, kanyumba tchizi, ufa, chakudya, uchi, yisiti.

Zakudya zomwe zili kupatsidwa folic acid ndi B6

Choncho, mankhwala okhala ndi kupatsidwa folic acid ndi vitamini B6, zikhoza kugawidwa m'magulu:

Zamgululi ndi gawo la kupatsidwa folic acid ndi vitamini E

Zamgululi zokhala ndi kupatsidwa folic acid ndi vitamini E: walnuts, hazelnuts, amondi, mbewu ya mpendadzuwa, mtedza, buckwheat, mpunga, Mapila, nandolo, nyemba, margarine, anyezi, udzu winawake, kaloti, sipinachi, parsley, Brussels zikumera. Koma nyama ndi mkaka, mosiyana ndi olakwika, muli zochepa kwambiri vitamini E.

Mlingo wa kupatsidwa folic acid akulimbikitsidwa pakati

Zamgululi zokhala ndi kupatsidwa folic acid kwa pakati Ndi chimodzimodzi monga kwa wamkulu yachibadwa. Kusiyana Mlingo: vitamini zambiri ponseponse - 200 micrograms patsiku, koma amadalira pakati awiri, nthawi zina ngakhale kanayi zikuluzikulu i.e. ku 400 800 micrograms.

kupatsidwa folic acid (kapena B9) ndi vitamini zofunika kwambiri kwa amayi oyembekezera:

1. vitamini Ichi ndi udindo kukula ndi chitukuko cha ziwalo moyo ndi zimakhala, ndipo ndikofunika pa siteji ya Ndisanaumbidwe lapansi. Pakumwa folic acid - ndi mbali yofunika ya ndondomeko ya kugawikana selo ndi mapangidwe DNA.

2. vitamini Izi zimafunika mapangidwe maselo magazi: maselo oyera, maselo ofiira ndi maselo othandiza magazi kuundana, komanso ndikofunika kuti ndondomeko hematopoiesis.

3. kupatsidwa folic acid kumathandiza kuti mapangidwe ubongo ndi chubu ubongo.

4. B9 kumatanthauza chilengedwe cha asidi mkati womwe kupatsira mwana anatengera makhalidwe.

Nzosadabwitsa vitamini B9 imatengedwa ndi "mkazi" vitamini, iye ndiye amathandiza kulimbana ndi toxemia, maganizo, matenda pa mimba. Kuchuluka kwa vitamini izi si bwino thanzi la mayi woyembekezera, komanso zimakhudza kakulidwe ka mwana wake ndi thanzi lake m'tsogolo.

Yaitali vitamini B9 (zoposa 800 micrograms patsiku) pa mimba angasokoneze mayi ndi mwana, chifukwa amachepetsa chiwerengero cha vitamini B12, ndipo ungathe kusokoneza matenda m'mimba, kusintha ntchito aimpso, kuchuluka mantha excitability. Izi angayambe ngati miyezi itatu kutenga 10-20 mg wa mankhwala mu maonekedwe ake angwiro tsiku ndi tsiku. Koma kupanda B9 pa mimba angachititse chitukuko cha aakulu kuvutika yoopsa.

Kodi kukwaniritsa phindu pazipita ku kupatsidwa folic acid?

Munthu aliyense kuyambira ubwana pazifukwa zosiyanasiyana, anatenga mankhwala. Chifukwa, ili adzakhala zowawa matumbo microflora, choncho vitamini B9 anasiya izo apanga. Pofuna kupewa izi, muyenera kumwa moyo yogurt ndi kudya mankhwala ena mkaka munali bifidobacteria. Iwo mbali yofunika kwambiri mu kukonzanso microflora ndi matumbo.

kupatsidwa folic acid anawononga kutentha mankhwala, kotero muyenera kuphika pansi pa chivindikiro kutsekedwa, ndipo mwamsanga (mwachitsanzo, masamba kapena chiwindi). Masamba ndi zipatso, yesani kudya zosaphika, kotero inu kupulumutsa katundu onse katundu vitamini. Sudziphunzitsa wekha mbale zonse mukuphika m'malo condiments kuwonjezera atsopano zitsamba ndi sipinachi, akhoza kuwonjezeredwa, ndi ochepa mtedza.

Kodi chimayambitsa kupanda kupatsidwa folic acid?

Kukhulupirira, koma maganizo ndi khalidwe lokonda mavuto munthu aliyense zambiri zimadalira mmene thupi lake lili folic acid.

Ndi kusowa B9 munthu nthawi zonse mu maganizo oipa, kusonyeza mphwayi zimene zikuchitika, ndipo nthawizina lotseguka mokwiya. Masewera akukuwerengerani ntchito chikachitika bwino, ngati munthu wakonda mtundu wa Sofa ndi kumidzi TV kuposa tchuthi yogwira ndi achibale komanso anzake.

Ndipotu ina chidwi ndi pafupifupi hafu ya anthu onse wadwala matenda okhudza ubongo, kapena anthu amene amafuna thandizo la azamisala, kuvutika kuwononga lalikulu la a folic acid. Pamene odwala amenewa ayamba kutenga vitamini B9 monga zowonjezera chakudya (zina ndi mavitamini zovuta), matenda amatenga pa khalidwe ndi osiyana, ndipo nthawizina kwathunthu.

Ndi yaitali komanso woopsa folate akusowa mofulumira ndipo mofulumira akufotokozera matenda oopsa - megaloblastic magazi m'thupi, zimene ziyenera kuchitika mwachangu ankachitira pokhazikitsa chipatala, monga mwinamwake pali chiopsezo cha imfa. Choncho Sitinganyalanyaze ngakhale zizindikiro pang'ono kupanda B9 mu thupi lanu.

Zamasamba kapena vegans Sikuti nthawi zambiri amadwala ndi vuto losowa vitamini B9, monga iwo zoperewerazo kupanda zambiri nyama zamasamba, amadyera, soya ndi mtedza, potero kutenga zakudya zokhala ndi kupatsidwa folic acid ndi vitamini B12. Koma anthu amene amakonda kudya kukonzedwa, zakudya woyengeka kapena ambiri mchere; kutetezera ayenera kuganizira pa chakudya chanu. Iwo anapitiriza kuchitapo mavitamini munali kupatsidwa folic acid (kapena kuipidwa mavitamini ndi mchere) ngati mankhwala mankhwala, koma pa kuwapempha dokotala.

Khalani osamala kuti adatengedwa ndi kutsatira mowa vitamini chifukwa Mlingo muyeso komanso angapo mavuto:

• khungu likuyabwa;

• totupa;

• a m'mimba;

• excitability ya ubongo;

• kusintha zinchito mu impso ndi,

• ndi kusaiwala za thupi lawo siligwirizana.

Pakumwa folic acid - mbali yofunika ya vitamini bwino. Ndi udindo njira zofunika kwambiri. Muziona zakudya mosamala, komanso mwapadera ana anu boma. Pakuti kukula chamoyo n'chofunika kwambiri kuti chakudya chabwino vitamini B9.