1 - Isizathu Sokuba Udinga Ukulandelana
I-folate iyi-vitamin e-B eyinkimbinkimbi ebalulekile ekukhiqizeni i-DNA ne-RNA, ngakho-ke kuyadingeka ukuphindaphinda nokuhlukaniswa kwamaseli avamile. Ukuntuleka komuntu kungabangela uhlobo lwe-anemia olubizwa ngokuthi i-megaloblastic anemia, lapho amangqamuzana egazi lakho ekhulu futhi akakwazi ukuthwala oksijini ngokwanele emaqenjini emzimbeni wakho. Kanti futhi, abesifazane abakhona, noma ababa khona, abakhulelwe, badinga uhlamvu ukuze kuncishiswe ingozi yokukhubazeka okuzalwa okuthiwa i-spina bifida.
Umphakathi omdala udinga ama-micrograms angu-400 folate nsuku zonke (abesifazane abakhulelwe badinga cishe ama-micrograms angu-600 ngosuku).
Ukudla okunye, njengokudla kwasekuseni, irayisi elimhlophe, amanye ama-juice e-orange, nemikhiqizo eyenziwe ngopuphu omhlophe, kuhloswe ngamavithamini namaminerali amaningana, kufaka phakathi i-folate, futhi ungayithatha njengesithako sokudla. Kodwa kunezinto eziningi zokudla ezivame ngokwemvelo. Flip ngokusebenzisa umbukiso wesilayidi ukuze ufunde kabanzi mayelana nemithombo yethu eyishumi eyintandokazi ye-folate.
2 - I-Chicken LIver
Ukudla inkukhu yezinkukhu kuzokunika inqwaba ye-vitamin A kanye nezinye vithamini eziyinkimbinkimbi B. Inkukhu ngayinye inamaqanda angu-47, ama-gram angu-7 amaprotheni futhi izokunikeza cishe amaphesenti angu-38 wesidingo sakho sansuku zonke.
3 - Imbewu ye-Sunflower
Imbewu ye-sunflower iphezulu emaminerali amaningi kanye ne-vitamin E kanye ne-folate. Enye isipuni sembewu izokunika cishe amaphesenti angu-5 esidingo sakho sansuku zonke sokudla, amaphesenti angu-21 esidingo sakho sansuku zonke se-vitamin E, namaphesenti angu-9 we-magnesium yakho.
4 - I-Asparagus
I-Asparagus iphansi khalori kodwa ilayishwe amavithamini namaminerali. Enye indebe ye-asparagus ephekwe ine-2/3 yenkomba yakho yansuku zonke ye-folate futhi engaphezulu kuka-vitamin K enamhlanje, ngamakhilomitha angama-40 kuphela.
5 - Ama-Chickpeas
Ama-chickpeas aphezulu amaprotheni, ama-fibre, nama-mineral ukuthi umzimba wakho udinga ukuhlala unempilo. Babuye baphakeme kakhulu. Inkomishi yama-chickpeas okuphekwe unamaphesenti angu-39 esidingo sakho sansuku zonke esihlanganisiwe. Awukho amakholori aphansi - leyo indebe nayo ine-calories angu-295, kodwa iphelele njengomthombo wesiprotheni esinesitshalo sokudla okunempilo.
6 - Imifino Yokuguqula
Imifino ye-Turnip iphezulu kakhulu futhi i-fibre kanye nezakhi eziningana ezibalulekile kuhlanganise ne-calcium, i-magnesium, i-vithamini A, ne-vitamin C. Ziningi kakhulu amakholori angama-29 kilojoule indebe ngayinye yemifino ephekwe. Futhi mayelana nalokho kulandela? Enye indebe izothola amaphesenti angu-42 wesidingo sakho sansuku zonke.
7 - isipinashi
Isipinashi singenye yemifino eluhlaza okwesibhakabhaka ephezulu kakhulu, kufaka phakathi insimbi, i-calcium, ne-potassium, i-vitamin, A, C, ne-K, ne-fibre. Enye indebe yesikhumba sesipinashi esiluhlaza amaphesenti angu-15 ezidingo zakho zansuku zonke, futhi iphinde ikholori - amakhilogremu ayisikhombisa kuphela. Enye indebe yesipinashi esiphekiwe izohlangana namaphesenti angama-65 wemfuneko yakho ye-folate futhi inama-calories angu-40 kuphela.
8 - Amantongomane
Nansi isiphuzo enempilo esiphezulu ku-folate, i-vitamin E, amafutha anempilo e-monounsaturated, i-vitamin E, namaminerali amaningi. I-one ounce (cishe ngamapulangwe angu-32 ase-shelled) izokunika amaphesenti angu-9 okunconywa kwakho okunconywa nsuku zonke ukuze uthole i-folate. Ibuye ibe nama-kilojoule angama-165, ngakho-ke iphelele njenge-snack ntambama.
9 - amahlumela aseBrussels
Amahlumela aseBrussels aphezulu kumavithamini amaningi kanye namaminerali ambalwa, futhi aphezulu e-fibre yokudla. Enye indebe ikunika cishe ingxenye yesine yokudla kwakho okunconywa nsuku zonke ngama-khalori angu-56 kuphela.
10 - Endive
Kukhona umkhuba lapha onamaqabunga aluhlaza okwesibhakabhaka, futhi ngisho nalawo engingawakhulumi (njengama-kale namakhollards) yimithombo enhle. Nakhu okuluhlaza obumnandi okuzokunika amaphesenti ayisishiyagalolunye wesidingo sakho samalanga nsuku zonke ngamakhilomitha ayisithupha kuphela. Uzothola amavithamini amaningi A no-K kanye nokunambitheka okuningi ngenkezo ye-endive.
11 - Ama-Black Eyed Peas
Ama-peas anamehlo amnyama alayishwa amaprotheni kanye ne-fibre, kanye nama-mineral amaningi. Kufana nokuthi baphelele futhi abaphakeme kakhulu ngamakhalori ku-223 indebe ngayinye. Futhi uzothola amaphesenti angu-60 okudinga isidingo sakho ngekhobe eyodwa.
Umthombo:
I-United States uMnyango wezoLimo lwezoLimo lwezoLimo lwezoLimo.