Folic acid, chimiro chekugadzira chevhitamini B9, chinozivikanwa nebasa rayo rakakosha mumabasa akasiyana emuviri, kusanganisira kupatsanurwa kwesero uye kuumbwa kweDNA. Nepo folic acid yakakosha kuhutano hwese, mibvunzo inomuka nezve kuchengetedzeka uye kukodzera kwekuitora zuva nezuva. Muchinyorwa chino, tinoongorora kufunga uye mabhenefiti ane hukama nekugara uchitora folic acid.
1. Kukosha kweFolic Acid
Folic acid ivhitamini B inonyungudika mumvura inoita basa rakakosha mune akati wandei maitiro emuviri mukati memuviri. Zvinonyanya kukosha pakuumbwa kwemasero matsvuku eropa, kuumbwa kweDNA neRNA, uye kudzivirira neural tube defects panguva yekutanga pamuviri. Sezvo muviri usingachengete folic acid muhuwandu hwakawanda, kudya nguva dzose kuburikidza nekudya kana kuwedzera kunodiwa kuchengetedza mazinga akakwana.
2. Daily Recommended Intake
Iyo inokurudzirwa kudya kwemazuva ese folic acid inosiyana zvichienderana nezvinhu zvakaita sezera, murume kana mukadzi, uye mamiriro ehutano chaiwo. Kune vanhu vakuru vazhinji, iyo yakakurudzirwa kudya inobvumirwa (RDA) ndeye 400 micrograms (mcg) pazuva. Vakadzi vane pamuviri kana avo vari kuronga kubata pamuviri vangangoda madosi epamusoro, anowanzo kurairwa nenyanzvi dzehutano.
3. Zvakanakira Daily Folic Acid
Kutora folic acid zuva nezuva kunopa hutano hwakati wandei. Inobatsira kudzivirira neural tube defects mumwana ari kukura mudumbu panguva yekuzvitakura, zvichiita kuti ive chikafu chakakosha kune vanaamai vane pamuviri. Pamusoro pezvo, folic acid inotsigira hutano hwemoyo nekubatsira kudzikisira mazinga ehomocysteine, kuderedza njodzi yechirwere chemoyo. Yakakwana folic acid kudya inobatanidzwawo nekuvandudzwa kwekuziva uye mafungiro.
4. Folic Acid Supplementation
Apo folic acid inongowanikwa mune zvimwe zvekudya, zvinosanganisira mashizha mashizha emiriwo, maruva, uye zviyo zvakasimbiswa, kuwedzera kunowanikwa kuti kuve nechokwadi chekudya kwakakwana uye kwakakwana. Vanhu vazhinji vanosarudza kutora folic acid supplements, kunyanya kana zvikafu zvingave zvisina kukwana. Nekudaro, zvakakosha kubvunzana nevashandi vehutano usati watanga chero yekuwedzera regimen.
5. Njodzi Dzinogona Kuitika uye Kufunga
Nepo folic acid inowanzonzi yakachengeteka, kudyisa zvakanyanya kunogona kutungamirira kune njodzi dzinogona kuitika. Huwandu hwefolic acid hunogona kuvhara zviratidzo zvekushaikwa kwevhitamini B12, izvo zvinogona kukonzera kukuvara kwetsinga kana kushaikwa kweB12 kwakasagadziriswa. Izvo zvakakosha kuti utore chiyero uye kudzivirira zvisina kufanira madosi epamusoro kunze kwekunge zvakurudzirwa nenyanzvi yezvehutano.
6. Kufunga Kwakakosha Kune Mamwe Mapoka
Mamwe mapoka anogona kunge aine pfungwa dzakananga maererano nefolic acid kudya. Vakadzi vane pamuviri, vanhu vane malabsorption nyaya, uye avo vane mamwe mamiriro ehutano vangada yakagadzirirwa folic acid supplementation. Kubvunzana nevashandi vehutano kunovimbisa kuti folic acid yekudya kwakakodzera kune zvinodiwa nemunhu uye mamiriro.
Mhedziso
Mukupedzisa, kutora folic acid zuva rega rega kunogona kubatsira kune vanhu vazhinji, kunyanya tichifunga nezve basa rayo rakakosha mumabasa akasiyana emuviri. Kudya kwezuva nezuva kunokurudzirwa kunowanzo kubvumidzwa uye kwakachengeteka kune vanhu vazhinji. Nekudaro, zvakakosha kuti uswedere folic acid yekuwedzera nekurangarira uye kuziva nezvehutano hwega hwega.
Kana uri kufunga nezvekutora folic acid mazuva ese, zvinokurudzirwa kubvunzana nevarapi vehutano kuti vatarise dosi yakakodzera yemamiriro ako chaiwo. Vanogona kupa nhungamiro yemunhu zvichienderana nezvinhu zvakaita sezera, murume kana mukadzi, mamiriro ehutano, uye maitiro ekudya.
Kuti uwane rumwe ruzivo nezve folic acid kana kubvunza nezve chaiwo ekuwedzera, ndapota usazeza taura nesu. Semupi wako akazvitsaurira wekudya kunovaka muviri, tiri pano kuti tikubatsire nemibvunzo chero ipi kana zvaunoda zvaungave nazvo.
Nguva yekutumira: Nov-29-2023