"Yonke incwadi iyadingeka, zonke izincwadi zibalulekile!" - isitatimende esihle kakhulu ngomphumela wamavithamini empilweni yabantu nasekuphileni. Phakathi kwabaningi "abasizi" bomzimba wethu ukuze kube nomnikelo okhethekile ekuzalweni kwempilo enempilo enhle hhayi nje ukugonywa, i-vitamin B9 (Vs, M) noma folic acid kufanelekile. Kungenxa yakhe ukuthi sibophekile ngokwemvelo, ukubunjwa kwamangqamuzana egazi, ukwakheka kwegciwane lesandulela ngculaza kanye nokusebenza okungaphazanyiswa kwendlela yokugoma kwamathumbu.
Futhi izimpawu ezinjengokucasula, ukukhathala, ukuphelelwa yisifiso, futhi ngokushesha ukuhlanza okuhambisanayo, ukuhudola, ukulahleka kwezinwele, ukukhishwa kwesikhumba, ukubukeka kwezilonda ezincane emlonyeni, kubonisa ukuntuleka kwamavithamini emzimbeni kanye nesidingo esiphuthumayo sokuwugcwalisa. Umphumela wokuntuleka kwe-folic acid yi-anemia.
I-Super-vitamin-folic acid
Indima yale vithamini ekuthuthukiseni komzimba wabantu ayikwazi ukugcizelela kakhulu. Ukwamukelwa kwe-folic acid ngesikhathi sokukhulelwa kuyisihluthulelo sokwakheka okuphumelelayo kwe-placenta ne-fetus ngaphandle kwe-pathology yokuthuthukiswa kwe-tube ye-neural (imifantu yomgogodla), i-hydrocephalus, i-anencephaly (ukungabikho kobuchopho nomgogodla), i-cerebral hernias. Ukuntuleka kwevithamini B9 emasontweni okuqala angu-12 okukhulelwa kwenza kube nzima ukwahlukanisa amaseli embryo, kuvimbela ukukhula nokuthuthukiswa kwezicubu nezitho zalo, izinqubo ze-hematopoiesis, futhi kwandisa ingozi yengqondo yengane. Yingakho isimiso nsuku zonke se-folic acid ekukhulelweni kufanele sibe kusuka ku-400 mcg.
Ingqolobane yangaphakathi ka vithamini B9, edingekayo ekugcinweni nasekusebenzeni komzimba, ihlanganisa i-microflora emathunjini evamile. Kodwa kuphela amandla ayo "ama-folic", ikakhulukazi ngesikhathi sokukhulelwa nokulahlwa, umzimba awwanele. Ngaphezu kwalokho, i-folic acid ayinakho ikhono lokuqoqa emzimbeni, idinga ukugcwaliswa kwansukuzonke nokuphindaphindiwe kwezinqolobane zayo ngaphandle.
Imithombo ye-folic acid
Ngalesi sizathu, kubalulekile ukwazi ukuthi i-folic acid iqukethe kuphi. Njengoba igama levithamini lifana neLatin "folium" - iqabunga, ke, okokuqala, lingamahlamvu aluhlaza okomnyama:
- isipinashi;
- i-parsley;
- anyanisi oluhlaza;
- ulethisi.
I-folic acid ikhona kulezi zitshalo ezilandelayo:
- iklabishi ne-broccoli;
- izaqathe;
- amabhontshisi;
- utamatisi;
- amazambane.
Futhi kukhona ezinjalo izithelo:
- iningi lazo zonke izithelo ze-citrus (ngenxa yesizathu esifanayo, ama-juice kanye nesiphuzo esivela kuzo ziyasiza);
- i-avocado;
- ama-peaches;
- amakhabe.
Kodwa abaholi phakathi kwemikhiqizo yemvelo equkethe i-folic acid yi-walnuts ne-legumes:
- i-peas eluhlaza;
- lentile;
- ubhontshisi.
Imithombo enhle kakhulu yevithamini B9:
- i-asparagus;
- amakhowe;
- i-soybean;
- ukolweni wegorosi;
- imikhiqizo evela kufulawa ophelele;
- irayisi, i-oats, i-millet kanye ne-groat-groats;
- imvubelo;
- i-tomato juice;
- imbewu ye-sunflower.
Kumikhiqizo yemvelaphi yezilwane nge folic acid yilezi:
- isibindi sesilwane;
- isibindi se-cod;
- izinso;
- i-caviar;
- i-horse mackerel;
- i-egg yolk;
- ushizi;
- i-cottage shizi;
- i-kefir;
- ukhilimu.
Uma kudla ukudla okucebile kuleli qembu le-vitamin B, kubalulekile ukucabangela iqiniso lokuthi ngesikhathi sokushisa ukushisa liwela futhi lilahlekelwe ku-90% lemali kwifomu eluhlaza: iqanda elibilisiwe lilahlekelwa yi-50% ye-folic acid, nemikhiqizo yenyama ethosiwe - kuze kube ngu-95%. Kulokhu, ukulondoloza amavithamini, okungenani imifino kumele izame ukudla ngendlela eluhlaza.
Kodwa ngisho nokusetshenziswa njalo kwezitshalo zemvelo nezitshalo zemvelo ngevithamini folic acid, okunikezwe ngenhla, kungase kungabi ngokwanele, ikakhulukazi ngenkathi ebandayo. Kulesi simo, udinga nje ukuthatha i-vitamin ngendlela yemithi: amaphilisi ngamanye noma ku-vitamin complexes. Isibonelo, ku-multivitamin ekhuthazwayo ngesikhathi sokukhulelwa, umthamo owanele wokuvimbela i-folic acid uqukethe: "Elevit" - 1000 μg, "Vitrum Prenatal" - 800 μg, "Multi-table table perinatal" - 400 μg, "Pregnavit" - 750 μg.