Tiyenera kukumbukira kuti kuwonjezera pa chitsulo ndi mkuwa, magazi amafunikira mavitamini. Ndipotu, folic acid - wothandizira kwambiri pakupanga maselo atsopano, komanso maselo ofiira a magazi, ndipo popanda maselo a vitaminiwa akhoza kukula kwakukulu. Poonetsetsa kuti magaziwo anali apamwamba kwambiri, kuphatikizapo zinthu zonsezi, mavitamini B2, B12 ndi vitamini C amafunikanso.
Mavitamini a tsiku ndi tsiku a vitamini B9.
Kodi ndi zinthu zochuluka bwanji zomwe zimapezeka mu folic acid m'thupi?
Chizolowezi chotsimikizika cha tsiku ndi tsiku kwa munthu wamba ndi 400 μg ya folic acid, yomwe ili yofanana ndi chikwi chimodzi cha milligram. Azimayi amafunika mlingo wambiri, womwe ndi 800 mcg, ndipo mayi akuyamwitsa - 600 mcg. Anthu omwe amamwa mowa, ngakhale nthawi zina (maphwando, vinyo, mowa), mwinamwake alibe vitamini B9, vuto lachidziwitso la anthu omwe akuledzera.
Kuonjezera mlingo wa folic acid kumalimbikitsidwa pakamwa mapiritsi, komanso pogwiritsira ntchito mankhwala opatsa mavitamini ndi mabakiteriya.
Kutaya vitamini B9.
Zizindikiro za kusowa kwa vitamini B9 zikuphatikizapo: kufooka, kuiwala, kusowa tulo, kumva kutopa, kupweteka, kupanikizika, kukwiya, kutupa kwa lilime ndi ching'anga, ululu wa neuralgic kwa anthu okalamba.
Chothandizira kwambiri folic acid ndi vitamini B12, chifukwa chimathandiza kupanga maselo ofiira a magazi, komanso zimathandizira kupanga mafuta, mapuloteni ndi zakudya. Ali ndi vitamini mu impso, chiwindi, ndiwo zamasamba, zipatso, yisiti, mu mphodza zouma ndi nyemba, makamaka m'magulu a tirigu ndi tirigu wosayesedwa.
Kupanda folic acid kumakhala kofala ndipo kumayambitsa kugona, kukwiya, kuiwala komanso kuchepa kwa magazi m'thupi. Ndikofunikira kukhala ndi mavitamini B9 okwanira kwa amayi 3-4 miyezi isanakwane mimba isanakwane komanso makamaka panthawi ya mimba, izi zidzateteza kuyenda bwino.
M'kusowa, vitamini B9 kawirikawiri imachitika kwa amayi omwe ali ndi matenda monga cervical dysplasia (zolakwika m'maselo achiberekero, zikhoza kukhala zodziwika bwino), komanso amayi omwe amatenga mapiritsi oletsa kubereka. Kuwonjezera apo, kusowa kwa folic acid kumawoneka mwa anthu omwe ali ndi matenda, maganizo, zilonda zam'mimba ndi matenda a Crohn.
Matenda a vitamini B9.
Vitamini B9 imathandizira kuti coenzyme ikhale ndi njira zosiyanasiyana zowonongeka, zimakhudza kwambiri kusinthanitsa amino acid, komanso biosynthesis ya pyrimidine ndi purine, yomwe ndi nucleic acid, yomwe imatsimikizira kufunikira kwa folic acid kuti ikule komanso kukula kwa ziwalo za thupi. Folic acid ndiyenso kufunika kwa njira yoyenera ya hematopoiesis, kuphatikizapo, imapangitsa ntchito za ziwalo za m'mimba kukhala zowonjezera.
Folic acid imagwiritsidwa ntchito pofulumizitsa mapangidwe a maselo ofiira ofiira, omwe amapezeka m'matumbo a mafupa, komanso ngati magazi akumwa magazi.
Zakudya zomwe zili ndi vitamini B9.
Kodi zakudya zomwe muyenera kuzigwiritsa ntchito kuti muwonetsetse kuti vitamini B9 ili ndi mphamvu yokwanira?
Vitamini B9 imapezeka muzinthu zomwe timagwiritsa ntchito tsiku ndi tsiku. Koma, mwatsoka, nthawi zambiri timangowononga ndi kuphika kosayenera.
Dzina lakuti folic acid linachokera ku Chilatini ndipo linapangidwa kuchokera ku mawu oti "folium" - tsamba. Motero tingathe kumaliza kuti folic acid ali ndi masamba ambirimbiri, koma atsopano. Choncho, masamba obiriwira angapangidwe kulowetsedwa, ndipo amagwiritsirani ntchito masamba awa persimmon, wakuda currant, kanjedza wamtengo wapatali, rasipiberi ndi dogrose. Mankhwalawa ali ndi masamba a plantain, linden, birch, timbewu timbewu timbewu timbewu timbewu timbewu timbewu timbewu timbewu timbewu timbewu timbewu timbewu timbewu timbewu timbewu timene timatulutsa timadzi timene timayambira timadzi timene timayambira.
Zambirimbiri, vitamini B9 imakhalanso mu saladi, parsley, nkhaka, beetroot, kabichi, soya, mphodza, mu nyemba, ndi zipatso - malalanje.
Kwa mankhwala omwe ali ndi folic acid, mukhoza kuphatikizapo nyama, mazira ndi mkate wakuda kuchokera ku ufa wokwanira. Komanso, mankhwalawa akuphatikizapo chiwindi, kuphatikizapo vitamini B9, ili ndi mavitamini ena omwe amathandiza kupanga mavitamini a B2, B12, A, ndi iron.
Mwatsoka, folic acid imatha panthawi yophika. Vitamini B9 wodalirika zimadalira nthawi yokonzekera chakudya. Ndipotu, mukamaliza kuphika, mavitamini ochepa adzakhalapo. Kawirikawiri, kawirikawiri kuphika kwa zakudya kumatenga 50% ya folic acid. Choncho zimatsimikiziranso kuti chirichonse chiyenera kudyedwa chosaphika, ngati palibe chifukwa chofuna mwachangu kapena kuphika. Ngati kuphika pa chitofu ndikofunikira, ndiye kuti ziyenera kuchitidwa mofulumira, kutentha kwakukulu komanso makamaka mu chotsekera chotsekedwa.
Mkaka wosakanikirana uli ndi mapulogalamu ambiri a folic acid, koma ndibwino kuti ukhale wosakanizidwa kapena wosawilitsidwa, chifukwa zonse zopindulitsa za folic acid zimatha. Vitamini B9 ndi chinthu choyamba chimene muyenera kupita kuchipatala kuti mukaphe poizoni ndi mowa kapena poizoni. Ndi folic acid yomwe ikhoza kutulutsa poizoni m'thupi.