I-folic acid i-vitamin ebalulekile edingekayo ekubunjweni kwegciwane lesandulela ngculazi, iqhaza ekusetshenzisweni komzimba, ihlanganisa amangqamuzana egazi, iqhaza ekuqaliseni i-DNA, ithuthukisa ukusebenza kwesisu. Le vithamini (B9) ibaluleke kakhulu kubesifazane abakhulelwe, ivimbela ukukhubazeka kokuthuthukiswa. Ngaphezu kwalokho, i-folic acid idlala indima ekwakheni i-placenta.
Ukudla okuqukethe i-folic acid
Ukuntuleka kwevithamini B9 kubonakala ku-100% wabantu futhi lokhu kuvame ukungabi namavithamini. Ngisho noma kungekho ukubonakaliswa kwemitholampilo, ingozi yokushaywa isifo nokushaya kwenhliziyo kwanda, ukukhulelwa kwengculazi kunciphisa.
Amavithamini e-sollic acid angenashukela ngamanzi asetshenziselwa ukuphuma emzimbeni ngokushesha. Esibindi, i-depot ye-folic acid isakhiwe cishe ngo-2 mg, kodwa kunikezwa isidingo somzimba sokuntuleka kwe-folic acid ekudleni, le depot izodliwa ngumzimba amasonto amaningana. Ngakho-ke, ukudla okunomsoco kufanele kufake ukudla okuqukethe i-vitamin B9.
Yikuphi ukudla okungaqukatha i-folic acid?
Ukudla okuqukethe i-folic acid kuhlukaniswe imikhiqizo yezitshalo nezilwane.
- Imikhiqizo yezilwane equkethe i-folic acid - imikhiqizo yobisi, ubisi, i-saumoni, inyama nesibindi yenkomo, isibindi nesilwane inyama, isibindi nenyama yengulube.
- Imikhiqizo yemifino equkethe i-folic acid: ithanga, imifino yezimpande, imifino eluhlaza, ubhanana, ama-oranges, imvubelo. Futhi namantongomane, okusanhlamvu, izitshalo, i-bran, izaqathe kanye nabanye.
- I-folic acid ingabuye yenziwe ngamagciwane (i-lactobacilli ne-bifidobacteria) emathunjini amakhulu.
Amavithamini nge folic acid
Lapho ukudla okuncane kudla okuqukethe i-folic acid futhi uma udinga ukwandisa inani le-folic acid lapho ukhulelwa, kufanele uthathe ukulungiselela i-folic acid, esetshenziselwa ukujova kanye namaphilisi, yingxenye yamalungiselelo amaningi e-vitamin.
I-Vitamin complexes ne-folic acid okuqukethwe:
- Duovit;
- Alvitil;
- I-Gerimax;
- I-Centrum;
- I-Vitrum;
- Complivit;
- Ama-Alphabet.
Lapho i-folic acid iswelekile idinga ukuhlangana, i-vitamin B9 yomzimba idinga ukujozwa nge-folic acid futhi ijowe nge-intramuscularly, ngoba i-vitamin B9 ingene emathunjini amancane.