"Yonke iileta iyadingeka, iileta zibalulekile!" - inkcazelo ebalulekileyo malunga nefuthe lamavithamini kwimpilo yabantu kunye nobomi. Phakathi kwabaninzi "abancedisi" bomzimba wethu ngegalelo elikhethekileyo ekuzalweni kobomi obutsha obunempilo kwaye kungekhona nje i-coronation, i-vitamin B9 (Vs, M) okanye i-folic acid ifanelekile. Kuye kuthi sibophelelwe yimetabolism yesiqhelo, ukwakheka kweeseli zegazi, ukubunjwa kwe-immunity kunye nokusebenza okungaphazamisekiyo kwendlela yokuxhamla isisu.
Kwaye iimpawu ezinjengekrakra, ukukhathala, ukulahlekelwa ngumdla, kwaye kungekudala ukuhlanza okuhambayo, uhudo, ukulahleka kweenwele, ukuguquka kwesikhumba, ukubonakala kwezilonda ezincinci emlonyeni, kubonisa ukungabikho kwe-vitamin emzimbeni kunye nesidingo esiphuthumayo sokuyizalisa. Isiphumo sokuntuleka kwe-folic acid yi-anemia.
I-vitamin-folic acid
Indima yale vithamini ekuphuhlisweni kwamabryonic yabantu ayinakugxininiswa. Ukwamkelwa kwe-aclic acid ngexesha lokukhulelwa kuyisitshixo ekusebenzeni ngokuphumelelayo kwe-placenta kunye ne-fetus ngaphandle kwentsholongwane yokuphuhlisa i-neural tube (i-spinal cracks), i-hydrocephalus, i-anencephaly (ukungabikho kwengqondo kunye nomgudu womgudu), i-cenibral hernias. Ukuntuleka kwe-vitamin B9 kwiiveki ezi-12 zokukhulelwa kwenza kube nzima ukwahlula iiseli zombungu, kukuvimbela ukukhula nokuphuhliswa kwezicubu kunye namalungu ayo, iinkqubo ze-hematopoiesis, kunye nokwandisa umngcipheko wokulahlwa kwengqondo kwengane. Yingakho umgangatho wemihla ngemihla ye-folic acid ekukhulelwe kufuneka ube ngowama-400 mcg.
Ingqolowa yangaphakathi yevithamini B9, eyimfuneko yokugcinwa kunye nokusebenza komzimba, idibanisa i-microstlora yesisu esiswini. Kodwa kuphela "imikhosi" yayo, ingakumbi ngexesha lokukhulelwa kunye neloctation, umzimba awanele. Ukongezelela, i-folic acid ayikwazi ukuqokelela emzimbeni, idinga ukuzaliswa kwimihla ngemihla kwaye ihlaziywa rhoqo.
Imithombo ye-folic acid
Ngaloo ndlela, kubalulekile ukwazi apho i-folic acid iqulethwe khona. Ekubeni igama levithamini lifana nesiLatini "folium" - iqela, ngokokuqala, liyinxalenye eluhlaza kumnyama:
- isipinashi;
- parsley;
- anyanisi eluhlaza;
- i lettuce.
I-acid ye-folic ikhona kwimifuno elandelayo:
- iklabishi kunye ne-broccoli;
- iikaroti;
- beet;
- utamatisi;
- iifatata.
Kwakhona kukho iziqhamo ezinjalo:
- Uninzi lwazo zonke iziqhamo zentrafri (ngenxa yezizathu ezifanayo, iisero kunye nezitsha ezivela kubo ziluncedo);
- avocado;
- peaches;
- mavambo.
Kodwa iinkokeli zemveliso yendalo equkethe i-folic acid zi-walnuts kunye nemigqabi:
- iigrafu ezihlaza;
- lentile;
- kubhontshisi.
Kwakhona imithombo ephezulu kakhulu ye vithamini B9:
- i-asparagus;
- amakhowe;
- zesoya;
- i ngqolowa;
- iimveliso ezisuka kumgubo opheleleyo;
- irayisi, i-oats, i-millet kunye ne-groats ye-buckwheat;
- imvubelo;
- ijusi yetamatato;
- imbewu yelanga.
Ukuveliswa kweemveliso zezilwanyana ezivela kwi-folic acid zi:
- isibindi sesilwanyana;
- isibindi sekhowudi;
- izintso;
- caviar;
- i-horse mackerel;
- isikhupha seqanda;
- ushizi;
- i-cottage cheese;
- kefir;
- ukhilimu.
Xa kudla ukutya okucebile kweli qela le-vitamin B, kuyimfuneko ukuqwalasela ukuba ngexesha lotyhutyhulo lokushisa liwela kwaye lilahlekelwe kwi-90% yemali kwifom eluhlaza: iqanda elibilisiweyo lilahlekelwa ngu-50% we-folic acid kunye nemveliso ye-fried-up to 95%. Kule nto, ukulondoloza amavithamini, ubuncinane imifuno kufuneka izame ukutya kwifom eluhlaza.
Kodwa nangona ukusetyenziswa rhoqo kwezityalo zemvelo kunye nemveliso yezilwanyana kunye ne-vitamin folic acid, enikwe apha ngasentla, akunako ukwanela, ingakumbi kwixesha elibandayo. Kule meko, kufuneka nje uthathe iivithamini ngendlela yamachiza: kwiipilisi okanye kwiivithamini zakhiwo. Ngokomzekelo, kwi-multivitamin ekhuthazwayo ngexesha lokukhulelwa, i-dose yokukhusela eyaneleyo ye-folic acid iqulethe: "Elevit" - 1000 μg, "I-Vitrum Prenatal" - 800 μg, "I-Multi-table table" - 400 μg, "Pregnavit" - 750 μg.