I-folate iyinvithamini e-B eyinkimbinkimbi etholakala ngokwezithelo ezitshalweni nezitshalo. Igama elithi folate lisuselwa egameni lesiLatini elithi "folium," okusho ukuthi amaqabunga, ngakho-ke, njengoba ungalindela egameni, i-folate itholakala emifinini emifino efana nesipinashi. Amabhontshisi owomile, isilimo se-asparagusi, i-avocado, ama-strawberries, i-papaya, ummbila, i-broccoli, nezithelo ze-citrus nazo zinemithombo emihle.
I-folic acid iyindlela yokwenza izinto.
Itholakala ekufakeni izithako zokudla, futhi isetshenziselwa ukucebisa noma ukuqinisa ukudla okucutshungulwa okufana nesinkwa, okusanhlamvu nezinye izinhlobo zejusi le-orange. I-folate ne-folic acid zifana nesakhiwo, kepha umzimba wakho uthatha i-folic acid engcono kune-folate.
Okwenza umzimba wakho udinga i-folate noma i-folic acid
Umzimba wakho ungasebenzisa i-folic acid noma i-folate ukwenza i-deoxyribonucleic acid (i-DNA) ne-ribonucleic acid (i-RNA), equkethe amaphuzu akho wonke amaseli wakho. Ngakho-ke, i-folate noma i-folic acid iyadingeka ukuhlukaniswa kweseli nokukhula.
Abesifazane abangenayo i-folate eyanele noma i-folic acid ngesikhathi sokuqala kokukhulelwa basengcupheni yokubeletha izingane ezinesiphambeko se-neural tube, kuhlanganise ne-spina bifida ne-anencephaly, ngakho-ke i-United States Food and Drug Administration idinga imikhiqizo yokusanhlamvu ukuze kusetshenziswe i-folic acid. Ngenxa yalokhu kucebisa, izinga leziphambeko ze-neural tube liye lahla kakhulu.
I-Folate, i-Folic Acid, Nempilo Yakho
I-Folate ne-folic acid yokudla yayihlotshaniswa nomdlavuza kanye nenhliziyo yezempilo ocwaningweni locwaningi lapho ososayensi babheka izifundo eziningi zabantu futhi bathola abantu abadla ukudla okwe-folate-abacebile futhi babe nezingozi ezincane zamanye khansa nesifo senhliziyo. Lokhu kutholakala kuholele ekusetshenzisweni okukhulu kwamafutha e-folic acid ngoba abathengi benethemba lokuthi banganciphisa amathuba abo okugula ngalezo zimo.
Umqondo we-folic acid oyisivikelo wenza umqondo ngoba ukulandelana kubalulekile ukuhlukaniswa kwamangqamuzana nokulimala ku-DNA kungaholela emdlalweni, futhi i-folic acid ihlisa amaprotheni egazi okuthiwa i-homocysteine (amazinga aphakanyisiwe we-homocysteine nawo ahlobene nengozi ephezulu ye-cardiovascular izifo).
Kodwa-ke, uma kuziwa emndenini wokudla, izithako zokudla, kanye nezingozi zempilo, izibalo zabantu zivame ukuthola ukuxhumana kodwa ngokuvamile akuzona izimbangela eziqondile, futhi izifundo zokulandelela azitholanga ukuthi ukuthatha folic acid kunciphisa noma iyiphi ingozi yomdlavuza noma isifo senhliziyo. Ngakho-ke ngenkathi uthatha i-folic acid nsuku zonke kungalungisa ukungabi namuntu, ukuthatha ama-micrograms angaphezu kuka-400 ngosuku ngeke kusize inhliziyo yakho noma kuvimbele umdlavuza.
Ukusebenzisa ama-Folic Acid Supplements Ngokuphepha
Ukuphuza utshwala, abantu abanesifo sesibindi, kanye nabantu abathile abaphuza imithi ethile noma abanesifo se-kidney dialysis cishe bangenalutho emzimbeni futhi bangase bazuze ku-folic acid ukudla okunamandla noma ama-supplements.
I-Institute of Medicine ibeka umkhawulo ophezulu onokwethenjelwa (izinga eliphakeme eliyaziwa ukuthi liphephile) le-folic acid njengama-micrograms angu-1,000 ngosuku, kodwa akukho mkhawulo ongaphezulu owenziwe noma ukudlala kwemvelo okuvela ekudleni - ungadla ngendlela ongathanda ngayo .
Nakuba izithako ze-folic acid ziphephile, ukuthatha imali eningi kungabamba ukusileleka kwe-vitamin B-12, okungabangela ukulimala kwemvelo uma ukulahlekelwa kwe-B-12 kungalungiswa, ngakho-ke uma kufanele ukhulume nomhlinzeki wakho wezempilo ngaphambi kokuthatha i-folic acid ukondla ngaphezu kwalokho okutholakala ekudleni okuqinile.
Imithombo:
I-American Cancer Society. "Folic Acid."
I-Harvard School of Health Public, Umthombo Wokudla. "Amathamini amathathu B" i-Folate, i-Vitamin B6 ne-Vitamin B12. "
Ihhovisi Lokudla Kwezondlo, Izikhungo Zikazwelonke Zempilo. "Isitifiketi Sokufaka Isondlo Sokudla: I-Folate." Http://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
Zhou YH, Tang JY, Wu MJ, Lu J, Wei X, Qin YY, Wang C, Xu JF, He J. "Umphumela we-folic acid ukwesekwa emiphumeleni yezinhliziyo: ukubuyekezwa okuhlelekile nokuhlaziywa kwemeta." PLoS One. 2011; 6 (9): e25142.