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I-folic acid okanye i-folate okanye i-vitamin B9 inendima ebaluleke kakhulu kwisondlo nakwibhayoloji yokuzala. Ibango lesi sondlo sibalulekileyo sinyuka ngexesha lokukhulelwa njengoko sinceda ekukhuleni okufanelekileyo kunye nokukhula kosana olungekazalwa (ingqondo, iDNA kunye neeseli ezibomvu zegazi) kwaye kuthintela iingxaki zokukhulelwa ezinje ngeziphene ze-neural tube Izongezo ze-folic acid zicetyiswa ziingcali zabo bonke abantu basetyhini abaneminyaka yokuzala, ngakumbi kwabo baceba ukukhulelwa.
Eyona ndlela yokufumana i-folic acid yimithombo yokutya kunokuya kokongeza ngaphandle kokuba kumiselwe. Ngokwe-US National Institutes of Health kunye ne-Institute of Medicine, isixa esinconywayo se-folic acid ngabafazi abakhulelweyo sijikeleze i-600 dailyg mihla le, sinciphise ukuya kuma-500 dailyg yonke imihla ngexesha lokuncancisa. [1]
Kule nqaku, siza kuthetha ngoluhlu lokutya okunemithombo yokutya etyebileyo ye-folic acid kwaye inokunceda ukuthintela iingxaki zokukhulelwa kunye nokugcina umntwana esempilweni ngalo lonke ixesha lokukhulelwa.
1. Iiorenji
Iiorenji kukutya okunotyebileyo okunokuba sisinekhi esinempilo esifakwe kukutya okukhulelweyo. Zinesondlo zombini kumama nakumntwana ngenxa yobukho bezondlo ezinje ngee-antioxidants, iiminerali kunye nezinye ezininzi. Ijusi ye-orenji ikwajongwa njengeyona ilungileyo ngexesha lokukhulelwa ngenxa yobomi bayo obude. [1]
Uninzi kangakanani? I-100 g yeeorenji iqulethe i-30 µg yefolate.
2. Ispinatshi
Imifuno eluhlaza enamagqabi afana nesipinatshi ipakishwe yile vithamini ibalulekileyo. Yenza ukutya okukhulelweyo okunempilo ngenxa yeekhalori ezisezantsi, iivithamini eziphambili kunye neeminerals kunye nobuninzi be folate. Khumbula ukuhambisa isipinatshi endaweni yokubilisa okuphezulu okanye ukugcada njengoko umxholo womntu unokulahleka kwimifuno. [Mbini]
Uninzi kangakanani? I-100 g yesipinatshi iqulethe i-194 µg yefolate.
3. Amaqanda
Amaqanda aphezulu kwizakhamzimba ezinjengecalcium kunye nentsimbi kunye ne-folic acid. Zityiwa kakhulu zibilisiwe njengoko amaqanda aphekiweyo okanye eluhlaza engacetyiswanga ngexesha lokutya kokukhulelwa. Amaqanda e-folic acid aqinisiweyo afumaneka kwimarike enokuthi ibonelele nge-12.5 yepesenti ye-folic acid ecetyiswayo ngomthombo wokutya. [3]
Uninzi kangakanani? I-100 g yamaqanda iqulethe i-47 µg yefolate.
4. Brokholi
I-Broccoli kukutya okutyibilikayo okunezakha mzimba kunye nokutya okunezakha mzimba okunika amandla ekuthabatheni ukutya ngexesha lokukhulelwa. Iphezulu kwi-beta carotene, ivithamin C, calcium, isinyithi kunye nefayibha yokutya. Le mifuno inamagqabi iyaziwa ukuthintela umngcipheko wokulimala kwengqondo, ukukhubazeka kobuchopho kunye nokunye ukuphazamiseka kokukhula okunxulunyaniswe nokungabikho kweplasenti. [4]
Uninzi kangakanani? I-100 g ye-broccoli ine-63 µg yefolate.
5. Iasparagus
I-Asparagus yi-veggie ecebileyo ene-folate eneevithamini kunye neeminerals. Amanqanaba aphezulu e-asparagus ayanceda ekugcineni i-homocysteine yegazi esempilweni kwaye idlala indima ebalulekileyo kulwahlulo lweseli kunye nokwenziwa kwe-DNA. Imizila ye vithamin B12, ivithamin K, iiasidi ezinamafutha kunye nevithamin E kule veggie ikwan negalelo kukutya okukhulelweyo okunempilo. Izakha-mzimba kwiasparagus zezona zifunxwayo xa zityiwe njenge mifuno etshisiweyo. [5]
Uninzi kangakanani? I-100 g ye-asparagus iqulethe i-52 µg yefolate.
6. Iinkozo eziqinisiweyo
Ngokophando, e-US, ukuqiniswa kokutya okuziinkozo nge-folic acid linyathelo elinyanzelekileyo lokunciphisa amaqondo eziphene ze-neural tube. Zisebenza njengeebhloko zokwakha ukukhula kwamasosha omzimba okhulelweyo abalulekileyo ukuwathintela kumngcipheko wezifo ezizayo. [6]
Uninzi kangakanani? I-100 g yeenkozo eziqinisiweyo ziqukethe i-139 139g ye-folic acid.
7. Iilentile
Iilensi eziphekiweyo lukhetho olufanelekileyo lokutya okunotyebileyo lokukhulelwa. Iilentile ziqulathe ezinye izondlo ezifana ne-iron, i-polyphenols, i-potassium kunye ne-fiber kunye ne-folate. Iilentile ezomileyo kulula ukuzipheka kwaye ziyanceda ukubonelela ngamandla.
Uninzi kangakanani? I-100 g yeelensi ine-479 µg yefolate.
