Lokhu kuyiqiniso ikakhulukazi kunomama abalindelekile, ngoba ukuntuleka kwevithamini B9 emzimbeni wabo kungabangela imiphumela embi ...
Iziphi izinzuzo umzimba eziletha ne folic acid
I-folic acid (i-vitamin B9 ) yinto edingekayo ngokuphelele empilweni yabesifazane. Yilovithamini esisiza umzimba ukuba ukhiqize amaseli amasha, kuhlanganise namaseli egazi, ukukhuthaza ukukhula kwezinwele ezinempilo nokuvuselelwa kwesikhumba, kunikeza ukuzinza kwesimiso sethu sezinzwa ekucindezelekeni, amangqamuzana omuhle obuchopho, ngcono isimo senhliziyo, isisu nesibindi, kusiza ekuthuthukiseni ukudla. Futhi, ososayensi ezindaweni eziningi baye bathola ukuthi ukusetshenziswa kwe-folic acid kunganciphisa ingozi yokuthuthukisa nokuthuthukisa ukwelashwa kwama-ovarian kanye nebele.
Ngamafuphi, i-folic acid yilokho okwamanje owesifazane ngamunye adinga ukugcina impilo nokugcina ubuhle. Ngakho-ke, kubaluleke kakhulu ukwakha ukudla kwakho ngendlela yokuthi imikhiqizo equkethe i-vitamin B9 ingena kwimenyu ngobuningi obanele. Futhi kubalulekile ukuphawula: lezi zokudla ziyi-calorie ephansi-okusho ukuthi ngisho nalabo abambelela ekudleni bangakwazi ukuqinisekisa ngokugcwele ukudla kwe-folic acid emzimbeni.
Izimpawu zokuntuleka kwe-folic acid emzimbeni
Kunezimbonakaliso eziningi ezingase zibonise ukuthi ukudla kuqukethe ukudla okunganele okucebile e-folic acid. Lokhu, ikakhulukazi, ukucindezeleka okuqhubekayo, ikhanda elibuhlungu kanye nobuthakathaka. Futhi, ukuntuleka kwevithamini B9 kungabonakaliswa yizimpawu ezifana nokukhohlwa, ukuphazamiseka kokulala noma ukuleleka, ukuphazamiseka kokugaya, ukulahlekelwa isisindo esikhulu, ukuwohloka kwekhwalithi yezinwele nokukhishwa kwangaphambili. Kungenzeka ukuthi lezi zimpawu zingabonisa ukuqala kwanoma isiphi isifo. Ungabashiyi ngaphandle kokunakekelwa, kungcono ukubonisana nochwepheshe othi, uma kunesidingo, uzobeka inkambo ye-folic acid kuma-capsules.
Folic acid ekudleni kwethu
Ukuze wenze ukudla okuzoqinisekisa ukuthi ukudla okudingekayo kwevithamini B emzimbeni, kufanele wazi ukuthi yikuphi ukudla i- folic acid equkethe inani elikhulu. Okokuqala, kuyinani lezilimo zezitshalo - isibonelo, ukolweni. Kuyaziwa ukuthi amahlumela okolweni akhiqizwa yi-storehouse yangempela yamavithamini nezakhi, ikakhulukazi ye-folic acid. Okungasetshenziswa kakhulu yi-bran, i-lentile nama-soybe, lokhu kudla nakho kuqukethe okuningi we-folic acid. I-vitamin B9 enesibindi, inyama yenkukhu, kanye nezikhupha zamaqanda. Kodwa abathandi bokudla kwemifino kufanele batusa ukufaka amantongomane amaningi, i-cauliflower, i-broccoli, isipinashi kanye ne-asparagus ekudleni kwakho. Okufanelekile, uma upheka u-steamed noma udla imikhiqizo yemifino efomini eluhlaza: ngakho ungagcina ukudla okungenani kakhulu kwamavithamini, kufaka phakathi i-folic acid.
I-folic acid ngesikhathi sokukhulelwa
I-Vitamin B9 iyadingeka kuwo wonke owesifazane, kepha owesifazane okhulelwe uyadingeka kabili. Kumele kukhunjulwe ukuthi ukungabi khona kwe-folic acid emzimbeni ngesikhathi sokukhulelwa kungabangela ukuba ingane ikhule ngendlela engafanelekile, futhi uma kunesidingo esinzima salesi vithamini, kungenzeka ukuthi ingane iveza ukungapheli kwenhliziyo, kanye nokukhubazeka okuthile kwamaphilisi noma isici esinjalo, njenge "lip lip". Ukuze uvimbele izinkinga ezinjalo, akufanele nje kuphela ukuthi wenze kahle ukudla kwakho, kodwa futhi udle i-folic acid yemvelaphi yezokwelapha, kuma-capsules. Le vithamini ingathengwa kuma-pharmacy, futhi umjozi wezinzwa ugcizelela ukuthi yiziguli eziphilile ekuthomeni kokuqala kokukhulelwa. Khumbula ukuthi umkhuba wansuku zonke walesi vithamini owesifazane okhulelwe nowesifazane okhulelwe uphindwe kabili kunalokho okudingekayo kumuntu omdala - lokhu kungaba ngu-400 mcg. Zama ukudla ngendlela elinganiselayo, uma kunesidingo uthathe amavithamini - futhi ube nempilo!