Kufanele kukhunjulwe ukuthi ngaphezu kwe-iron nethusi, igazi lidinga amavithamini. Phela, i-folic acid - umsizi obalulekile ekubunjisweni kwamaseli amasha, kanye namaseli abomvu egazi, futhi ngaphandle kwalawo maseli amavithamini angakhula ngendlela engavamile. Ukuze kuqinisekiswe ukuthi igazi lalingumgangatho ophezulu, ngaphezu kwazo zonke izinto ezingenhla, amavithamini B2, B12 no-vitamin C nazo ziyadingeka.
Umkhuba wansuku zonke we-vitamin B9.
Ngakanani okuqukethwe okuqukethwe kwe-folic acid emzimbeni okudingekayo?
Isimiso sezinsuku eziphakanyisiwe somuntu ojwayelekile singama 400 μg we-folic acid, elilingana nenkulungwane eyi-milligram. Abesifazane abakhulelwe badinga umthamo ophindwe kabili, okungu-800 mcg, nomama wokubeletha - 600 mcg. Abantu abaphuza utshwala, ngisho nangezinye izikhathi (i-cocktail, iwayini, ubhiya), cishe abanalo i-vitamin B9, ukulahlekelwa okuyisipesheli abantu abahlukunyezwa ngokweqile.
Ukwandisa umthamo we folic acid kunconywa uma uthatha amaphilisi okulawula ukubeletha, kanye nokusetshenziswa okusebenzayo kwama-diuretics nama-bactericides.
Ukungabi nevithamini B9.
Izimpawu zokuntuleka kwe-vitamin B9 zihlanganisa: ubuthakathaka, ukukhohlwa, ukuleleka, umuzwa wokukhathala, ukuphazamiseka, ukucindezeleka, ukucasula, ukuvuvukala kolimi nezinsini, ubuhlungu be-neuralgic kubantu abadala.
Umsizi we-folic acid obaluleke kakhulu futhi ukhona ne-vitamin B12, njengoba kusiza ukukhiqiza kahle amangqamuzana egazi abomvu, futhi kusiza ekwenzeni amafutha, amaprotheni nama-carbohydrate. Iqukethe le vithamini ezinso, isibindi, imifino eluhlaza, izithelo, imvubelo, ngama-lentile owomile nobhontshisi, ikakhulukazi ngamagciwane okukakolweni kanye nokusanhlamvu okungapheli.
Ukuntuleka kwe-folic acid kujwayelekile futhi kuholela ekusweleni, ukucasula, ukukhohlwa kanye nokuphazamiseka kwemvelo. Kuyadingeka ukuba ube nokuqukethwe okuphezulu kwe-vitamin B9 kwabesifazane ezinyangeni ezingu-3-4 ngaphambi kokukhulelwa futhi ikakhulukazi ngesikhathi sokukhulelwa, lokhu kuzoqinisekisa ukugeleza okuphephile.
Ngokuntuleka, i-vitamin B9 ivame ukuvela kubantu besifazane abanesifo ezifana ne-dysplasia yomlomo wesibeletho (ukungasebenzi kwamangqamuzana omlomo wesibeletho, kungase kube okungaqondakali), kanye nabesifazane abaphethe amaphilisi okulawula ukubeletha. Ngaphezu kwalokho, ukuntuleka kwe-folic acid kubonakala kubantu abanezinkinga ezingqondweni, ukucindezeleka, isifo sofuba nesifo soCrohn.
I-vitamin B9 ye-bovine.
I-Vitamin B9 iyingxenye ye-coenzyme ekusebenziseni nge-enzyme ehlukahlukene, inomthelela omkhulu ekushintsheni kwama-amino acids, kanye nase-biosynthesis ye-pyrimidine ne-purine bases, okungukuthi, i-nucleic acid, ebeka ukubaluleka kwe-folic acid ekuthuthukiseni nasekukhuleni kwamathisini emzimbeni. I-folic acid nayo iyadingeka ukuze inqubo efanele ye-hematopoiesis, ngaphezu kwalokho, ithuthukisa umsebenzi wezitho zokugaya.
I-folic acid isetshenziselwa ukusheshisa ukwakhiwa kwamangqamuzana egazi abomvu, okwenzeka emthonjeni we-hematopoietic we-bone lomthambo, kanye nangokwe-anemia yokulawulwa kwe-hematopoiesis.
Ukudla okuqukethe i-vitamin B9.
Yiziphi ukudla okudingayo ozisebenzisayo ukuqinisekisa ukuthi i-vitamin B9 inomsindo okwanele?
I-Vitamin B9 itholakala kwimikhiqizo esisebenzisa nsuku zonke. Kodwa, ngeshwa, ngokuvamile sivele sikubhubhise ngokupheka okungalungile.
Igama le-folic acid lavela ngolimi lwesiLatini futhi lwakhiwa kusukela ngegama elithi "folium" - iqabunga. Ngakho-ke kungaphetha ngokuthi i-folic acid enemali eningi iqukethe amaqabunga aluhlaza, kodwa emahlathini amasha. Ngakho-ke, amaqabunga aluhlaza angenziwa ukufakelwa kwamanzi, futhi asebenzise lawa maqabunga ama-persimmon, ama-black currant, isundu sesundu, ama-raspberry kanye nezinsiza. Izakhi zokwelapha zineziqabunga zezitshalo, i-linden, i-birch, i-mint, i-dandelion, i-yarrow, izinaliti, i-hinge, i-nettle, njll.
Ngamanani amaningi, i-vitamin B9 nayo iqukethe isaladi, i-parsley, ikhukhamba, i-beetroot, iklabishi, isobho, i-lentile, emagqumeni, nasezithelo - ngama-oranges.
Kumikhiqizo equkethe i-folic acid, ungafaka inyama, amaqanda nesinkwa esimnyama kusuka kufulawa ophelele. Futhi, le mikhiqizo ifaka isibindi, ngaphezu kwe-vitamin B9, iqukethe amanye amavithamini asisiza ukudala igazi elimangalisayo - amavithamini B2, B12, A, nensimbi.
Ngeshwa, i-folic acid idilika ngesikhathi sokupheka. Okuqukethwe okuphelele kwevithamini B9 kuncike esikhathini sokulungiselela ukudla. Phela, uma usupheka isikhathi eside, amavithamini ambalwa azosala. Ngokuvamile, ngokupheka okuvamile okudla kuthatha okungaphezu kuka-50% we-folic acid. Ngakho-ke kuphetha ngokuthi konke kufanele kudliwe okuluhlaza, uma kungekho sidingo sokuba gazinga noma upheke. Uma ukupheka kwisitofu kuyadingeka, kufanele kwenziwe ngokushesha ngangokunokwenzeka, ngokushisa okuphezulu futhi mhlawumbe emkhunjini ovaliwe.
Ubisi oluhlanganisiwe obunamakhemikhali luqukethe inani elikhulu le-folic acid, kodwa kufanelekile ukuba liguliswe noma inzalo, ngoba zonke izindawo eziwusizo ze-folic acid ziyanyamalala. I-Vitamin B9 yinto yokuqala okudingeka uhambe ngayo ekhemisi ukuze ubuthi nge-methyl utshwala noma nge-poisoning evamile yotshwala. Kuyinto folic acid engakwazi ukuxosha ubuthi emzimbeni.