Izi ndi zoona makamaka kwa amayi oyembekezera, popeza kusowa kwa vitamini B9 mu thupi lawo kungabweretse mavuto aakulu ...
Kodi thupi limapindula bwanji ndi folic acid?
Folic acid (vitamini B9 ) ndi chinthu chofunikira kwambiri pa umoyo wa amayi. Ndi vitamini amene amathandiza thupi kutulutsa maselo atsopano, kuphatikizapo maselo a magazi, amalimbikitsa kukula kwa tsitsi ndi khungu, kumapangitsa kuti kukhazikika kwa dongosolo la mitsempha kuwonongeke, maselo abwino a ubongo, kumathandiza mtima, m'mimba komanso chiwindi, kumathandizira kukonza chakudya. Komanso, asayansi ambiri akupeza kuti kugwiritsa ntchito folic acid kungachepetse chiopsezo chokhalira ndi kukhazikitsa mazira ndi mawere a m'mawere.
Mwachidule, folic acid ndi chimodzimodzi chimene mkazi aliyense ayenera kusunga thanzi ndi kusunga kukongola. Choncho, ndikofunikira kupanga zakudya zanu kuti zakudya zomwe zili ndi vitamini B9 zilowe mumasamba okwanira. Ndipo ndi bwino kudziwa kuti zakudya izi ndizochepa kwambiri - zomwe zikutanthauza kuti ngakhale omwe amatsatira zakudya angathe kutsimikizira kuti kudya kwa folic acid m'thupi.
Zizindikiro za kusowa kwa folic acid m'thupi
Pali zizindikiro zambiri zomwe zingasonyeze kuti zakudyazo zilibe chakudya chokwanira chokhala ndi folic acid. Izi, makamaka, kuvutika maganizo nthawi zonse, kupweteka kwa mutu komanso kufooka. Komanso, kusowa kwa vitamini B9 kungasonyezedwe ndi zizindikilo monga kukumbukira, kusokonezeka kugona kapena kusowa tulo, matenda osokoneza ubongo, kutaya kwambiri, kuwonongeka kwa ubweya wa tsitsi ndi kumayambiriro koyambirira. N'zotheka kuti zizindikirozi zikhoza kuwonetsa kuti matenda aliwonse ayamba bwanji. Musati muwasiye popanda chidwi, ndibwino kuti mufunsane ndi katswiri yemwe, ngati kuli koyenera, adzapereka njira ya folic acid mu makapisozi.
Folic acid mu zakudya zathu
Pofuna kudya zakudya zomwe zimayambitsa vitamini B m'thupi, muyenera kudziwa kuti zakudya zopangidwa ndi folic acid zili ndi zochuluka bwanji. Choyamba, ndi mbewu zambiri za tirigu - mwachitsanzo, tirigu. Zikudziwika kuti zinamera tirigu ndi tirigu weniweni wa mavitamini ndi zakudya, makamaka za folic acid. Zopanda phindu ndi bran, mphodza ndi soya, zakudya izi zimakhala ndi folic acid ambiri. Ali ndi vitamini B9 chiwindi, nkhuku nyama, komanso mazira a dzira. Koma okonda zakudya zamasamba ayenera kulangiza kuphatikizapo mtedza, kolifulawa, broccoli, sipinachi ndi katsitsumzukwa mu zakudya zanu. Ndibwino kuti, ngati mukuphika steamed kapena kudya zakudya zamasamba mu mawonekedwe opaka: kotero mutha kusunga chakudya mu mavitamini ambiri, kuphatikizapo folic acid.
Folic acid panthawi yoyembekezera
Vitamini B9 ndi yofunikira kwa amayi onse, koma amayi omwe ali ndi pakati amafunikira kawiri. Tiyenera kukumbukira kuti kusowa kwa folic acid m'thupi nthawi ya mimba kungayambitse mwanayo kuti asapangidwe bwino, ndipo ngati pali vuto lochepa la vitamini, zimakhala zotheka kuti mwanayo apange zofooka za mtima, monga "milomo ya kalulu." Pofuna kupewa zovuta zoterezi, musamadye zakudya zanu zokha, komanso kudya folic acid ya mankhwala, m'mapisozi. Mavitaminiwa angagulidwe pa pharmacies, ndipo azimayi amawalembera odwala ake onse omwe ali m'miyezi itatu yoyamba ya mimba. Kumbukirani kuti chizoloŵezi cha vitamini ichi kwa amayi omwe ali ndi pakati ndi ochepetsera ndi kawiri kuposa zomwe zimafunikira kwa munthu wamkulu - izi ndi pafupifupi 400 mcg. Yesetsani kudya mwanjira yoyenera, ngati kuli koyenera kutenga vitamini - ndikhale wathanzi!