Folic acid ndi vitamini ofunika kwambiri kuti apange chitetezo chokwanira, amagwira ntchito m'thupi, amapanga maselo a magazi, amathandizira kupanga kaphatikizidwe ka DNA, imathandizira kuti mimba izigwira ntchito. Vitamini (B9) ndi yofunika kwambiri kwa amayi apakati, imateteza zolepheretsa kukula. Kuwonjezera apo, folic acid imathandizira kupanga mapangidwe a placenta.
Zakudya zomwe zili ndi folic acid
Kulephera kwa vitamini B9 kumawonekera pafupifupi anthu 100% ndipo izi nthawi zambiri zimasowa mavitamini. Ngakhale ngati palibe mawonetseredwe a zachipatala, chiopsezo cha kukwapulidwa ndi matenda a mtima kumakula, chitetezo cha m'mimba chimachepa.
Mavitamini folic acid amadzimadzimadzi ndi impso amachotsedwa mthupi mwamsanga. Chiwindi, dothi la folic acid limapangidwa pafupifupi 2 mg, koma chifukwa chosowa thupi la kusowa kwa folic acid, chakudyachi chidzawonongedwa ndi thupi kwa milungu ingapo. Choncho, zakudya zopatsa thanzi zimaphatikizapo zakudya zomwe zili ndi vitamini B9.
Ndi zakudya ziti zomwe zingakhale ndi folic acid?
Zakudya zomwe ziri ndi folic acid zimagawidwa kukhala zopangidwa kuchokera ku zomera ndi zinyama.
- Zilombo zopangidwa ndi folic acid - mkaka, mkaka, nsomba, nyama ndi chiwindi cha ng'ombe, chiwindi ndi nyama ya mwanawankhosa, chiwindi ndi nkhumba nyama.
- Zomera zomwe zili ndi folic acid: dzungu, zamasamba, masamba a masamba, masamba, malalanje, yisiti. Komanso mtedza, tirigu, nyemba, bran, kaloti ndi zina.
- Folic acid imatha kupangidwanso ndi tizilombo toyambitsa matenda (lactobacilli ndi bifidobacteria) m'matumbo akuluakulu.
Vitamini ndi folic acid
Pamene chakudya chili ndi zakudya zokhala ndi folic acid komanso pamene mukufunika kuwonjezera kuchuluka kwa folic acid mukakhala ndi mimba, muyenera kukonzekera folic acid, yomwe imagwiritsidwa ntchito mu jakisoni ndi mapiritsi, ndi mbali ya mavitamini ambiri okonzekera.
Mavitamini ndi ma folic acid okhutira:
- Duovit;
- Alvitil;
- Gerimax;
- Centrum;
- Vitrum;
- Complivit;
- Malembo.
Pamene vuto la folic acid limasowa, vitamini B9 ya thupi imayikidwa jekeseni ndi folic acid ndi jekeseni wa intramuscularly, chifukwa vitamini B9 imalowa m'matumbo aang'ono.