Abagijimi nabadala abakhuthele baphoqa imizimba yabo emkhawulweni womzimba. Nakuba ukusebenza okunamandla kuvame kakhulu impilo yethu nokuqina, izici ezingozini ezihlobene nesifo senhliziyo zingakhula. Ucwaningo oluqhubekayo lubonise ukuthi ukusebenza okudinga ukucindezeleka kungabangela ukucindezeleka emzimbeni wethu. Ukucwaninga kubonisa ukuthi umsebenzi omzimba okhuni unganciphisa amazinga e-folic acid futhi kuthinte impilo yethu ngenhliziyo ngokuhamba kwesikhathi.
Ukuqapha isimo se-folic acid kungavikela abagijimi nabantu abadala abakhuthele ngokunciphisa ingozi yenhliziyo.
Ingabe Ukuzivocavoca Okujulile Kulimaza?
Ukuzivocavoca, ngokujwayelekile, kunempilo futhi kuyinto ebalulekile yokugcina umzimba wethu uphilile. Izidingo ezingokwenyama ezibonakalayo ezenzeka ezemidlalo ezifana nokuqeqeshwa isisindo, ibhola lezinyawo, ngisho nesandla sokuncintisana nendaba ehlukile. Umzimba uhlangabezana nokuvuvukala, ukuphazamiseka kwemisipha, nokunyuka kwama-radicals mahhala okubangelwa ukuqeqeshwa.
Ngesikhathi sokusebenza okujulile njengokuphakamisa isisindo, isibonelo, izicubu zomzimba zonakalisiwe. Sizizwa imiphumela emibi lapho sibhekene nokulibaziseka ukuqala kwe-muscle soreness (DOMS). Ezinye izinkomba zikhathala futhi zinciphisa ukusebenza komzimba. Ezinye izinto eziqhubekayo emzimbeni wethu zikhulula ama-molecule avuvukalayo ne-homocysteine.
Homocysteine
I-homocysteine iyinzuzo ye-amino acid yamaphrotheni ehlanganiswa emzimbeni wethu. Amazinga e-homocysteine aphakanyisiwe aboniswa ukwandisa ubungozi bokuhlaselwa kwenhliziyo nokushaywa yisifo sohlangothi.
Amazinga akhula nawo aboniswa ekwenzeni izindonga eziphazamisayo zendwangu yamaplaki.
Ukwanda kwezemidlalo okunamandla okunyuka kwe-homocysteine ngokunciphisa amazinga ethu e-folic acid. Ukuhlanganiswa kwe-homocysteine namazinga e-folic acid kubangele izimbangela zokuthola impilo yenhliziyo. Ucwaningo luye lwagqugquzela isimo se-folic acid ukuthi sihlolwe kubadlali ukuze kuvinjelwe ukungabi namuntu.
Folic Acid
I-folic acid ingenye yevithamini B ezaziwa nangokuthi i-folate. I-folate ngokwemvelo ivela ekudleni kanti i-folic acid iyindlela yokwenziwa kwamavithamini. Umzimba wethu awukwazi ukwenza i-folic acid ngakho-ke kufanele itholakale ekudleni kokudla noma ekwengeziwe.
I-folic acid isetshenziselwa ukuvimbela nokwelapha amazinga aphansi egazi okungahle kuthinte impilo yethu. Kudingeka ukuthuthukiswa okufanele nokusebenza komzimba womuntu. Abesifazane abakhulelwe bavame ukushiwo i-folic acid ukuvimbela ukukhubazeka kokuzalwa nokugqugquzela ukuthuthukiswa komntwana wesifazane.
I-folic acid inganconywa ukuthi iphathe izimo ezibangelwa amazinga aphansi e-folate emzimbeni wethu. Lokho kungafaka:
- I-anemia (i-red cell cell deficiency)
- Ukwehluleka kokumuncwa kwamakhemikhali
- Izinkinga ze-ulcerative colitis
- Isifo sesibindi
- Isifo sezinso
- Utshwala
- Amanyevuza (ikoloni nomlomo wesibeletho)
- Isifo senhliziyo
- Isibungu
- Ukugula okuhlobene nobudala
- Ukunciphisa amazinga e-homocysteine (impilo yenhliziyo)
I-folic acid yi-micronutrient ebalulekile ewusizo ukugcina impilo yonke. Abagijimi kanye nabantu abadala abakhuthele bangaba ingozi enkulu yokwehluleka kwe-folic acid okwenza umsebenzi ophezulu. Ukuqapha isimo se-folic acid nokugcina amazinga avamile we-homocysteine kubalulekile uma uhlanganyela emidlalweni enzima.
Ucwaningo nolunye ulwazi
Ngokusho kocwaningo olwanyatheliswa kuyi- Journal of the International Society of Sports Nutrition , i-folic acid supplementation ithuthukise amazinga ka-homocysteine emidlalweni ye-handball yokuncintisana. Ucwaningo oluncane lwaluhlanganisa nabadlali abayishumi nambili abancintisanayo abaqashwe amasonto angu-16. Amazinga akwa-Homocysteine kanye neminye imininingwane yomtholampilo yabhalwa ngaphambi nangemva kwesikhathi sesilingo. Abahlanganyeli bahlolwe kanye ngaphandle kwe-micro micro dose ye-folic acid supplementation .
Lapho abagijimi bethatha i-folic acid, ukwehla okukhulu kwamazinga ka-homocysteine kwaba nakho. Ucwaningo lubuye lwabona ukuthi ukuvivinya umzimba kwe-aerobic kwakungenalo ithonya kumazinga e-homocysteine.
Ukuzivocavoca kwe-aerobic kubonakala kwehlisa amakhemikhali ngokusho kocwaningo. Lokhu kubonisa ukuhlangana okuqondile nokuqeqeshwa okunamandla ngokomzimba nokwandisa i-homocysteine. Kubuye kubonise ukuthi i-folic acid yithuthukise lawo mazinga. Okutholakele kuphetha i-folic acid kungasiza ukunciphisa ingozi yesifo senhliziyo esingase ifike ngokuzivocavoca okukhulu.
Olunye ucwaningo luhlolisise indlela i-folic acid eyenza ngayo umsebenzi wamasosha kubadansi abaqeqeshiwe abanezinkinga zokuphela kokuphela (imithwalo yangaphakathi yemithambo yegazi). Abadansi abaqeqeshiwe baboniswa ukuthi bangengozini yokungalingani kwe-hormone, i-amenorrhea (ayikho isikhathi), nokudla okungavamile . Kubonakala sengathi ukunciphisa i-estrogen ne-nutrient deficiencies kungathinta kakhulu indlela umthambo osebenza ngayo. Ngesikhathi sesilingo sesonto eli-4, abalingisi abangama-ballet abangu-22 abasebenza ngokuzithandela bazinikele ngokufaka ama-milligram ayi-10 e-folic acid nsuku zonke. Bonke abadansi babonisa ukuthuthukiswa okuphawulekayo ekusebenzeni kwe-vascular nge-folic acid supplementation. Imiphumela ibonisa ukuthi i-folic acid inganciphisa ingozi yesifo senhliziyo, ngokuvamile ngenxa yomsebenzi we-vascular.
Olunye ucwaningo luhlolisise ukuthi i-folic acid ingayithuthukisa umsebenzi wezinsizwa kumgijimi nge-amenorrhea (ayikho isikhathi). Abagijimi abayishumi ababenenkathi evamile futhi abayishumi abane-amenorrhea yezemidlalo bazinikela ekufundeni. Ukuvivinya kwadlula amasonto amane kanti umhlanganyeli ngamunye wenezela nge-10mg ye-folic acid nsuku zonke ngesikhathi sovivinyo. Abesifazane abasenesikhathi babhekwa njengeqembu lokulawula futhi babengenalo ushintsho kumsebenzi wamascular. Abagijimi besifazane abangenawo umjikelezo wesinye isikhathi babonisa ukuthuthukiswa okuphawulekayo ekusebenzeni kwamascular. Imiphumela ibonisa i-folic acid ukusiza abagijimi abane-amorrhea yezemidlalo ekuthuthukiseni ukugeleza kwegazi nokunciphisa ingozi yezinkinga zenhliziyo.
Kufanele Ngithathe I-Folic Acid?
Ucwaningo oluqhubekayo lubonisa ukuthi abantu abaningi e-United States abawutholi ngokwanele i-folic acid. Lokhu kubangelwa ukudla kwethu okungenamsoco ezakhiweni ezibandakanya i-folic acid. Abesifazane abakhulelwe banqunywa amafutha e-folic acid njengendlela evamile. Uma ungumdlali noma umuntu omdala osebenzayo ehlanganyela ekuzivocavoca okunamandla, i-folic acid supplementation ingacatshangwa. Lokhu kusho ukuthi uvakashele udokotela wakho kanye nelebhu ukusebenza ukuze uhlole amazinga omuntu.
Ukusebenzisa ukudla okungafani nokudla okubonakalayo kuyindlela engcono yokuhlangabezana nesabelo sethu samanje nsuku zonke (RDA). Ukudla okuningi njengokudla nesinkwa nakho kuqinisekiswa nge-folic acid. Ucwaningo alukhombisi izinzuzo ezengeziwe zezempilo ezihambisana ne-folic acid uma umuntu engakwazi. Ucwaningo olwengeziwe oluye lwabonisa ukuthi ukuthatha i-folic acid kakhulu lungathinta impilo yethu. Izixhumanisi zezingozi ezingaphezulu zegciwane lesandulela ngculaza kanye nokuphazamiseka kwemithi yomdlavuza ziye zabikwa ngamazinga aphezulu e-folate.
Ngakho-ke, uma ungakhulelwe noma umdlali ophezulu, kubonakala sengathi izidingo ze-folic acid ziyanconywa ukuba zihlangabezane nokudla okunempilo . Kodwa-ke, kungase kube khona izimo lapho i-folic acid isongezwa khona. Izidingo ze-Folic acid zizohlukahluka kuye ngobudala, ubulili, nokuphila. Kubalulekile ukuxoxa nge-folic acid supplementation nodokotela wakho ukunquma ukuthi ukuthatha okuningi kulungile kuwe.
Ngokusho kweNational Institutes of Health, isabelo sezinsuku eziphakanyisiwe (RDA) se-folic acid singalokhu:
| Ubudala | Owesilisa | Owesifazane | Ukukhulelwa | Ukusebenzisana |
|---|---|---|---|---|
| Ukuzalwa kuya ezinyangeni ezingu-6 | 65 mcg | 65 mcg | ||
| Izinyanga ezingu-7 - 12 | 80 mcg | 80 mcg | ||
| Iminyaka engu-1 - 3 | 150 mcg | 150 mcg | ||
| Iminyaka engu-4 - 8 | 200 mcg | 200 mcg | ||
| Iminyaka engu-9 - 13 | 300 mcg | 300 mcg | ||
| Iminyaka engu-14 kuya kwangu-18 | 400 mcg | 400 mcg | 600 mcg | 500 mcg |
| Iminyaka engu-19 + | 400 mcg | 400 mcg | 600 mcg | 500 mcg |
Ukudla okuphezulu ku-Folate
Ukusebenza okunzima kudinga ukudla okunomsoco-okunomsoco okuhlanganisa ukudla okucebile. Kodwa ungakhathazeki-izinhlelo ezingavamile zokuncintisana zingabhekana nezidingo ze-folic acid ngokudla okunempilo okunempilo. Uhlu olulandelayo luqukethe ukudla ngokwemvelo oluphezulu:
• Imifino eluhlaza
• Isipinashi
• I-broccoli
• I-peas ezinama-black eyed
• I-asparagus
• Okra
• i-Romaine ulethisi
• Ubhontshisi
• Ama-peas ahlaza
• Amakhowe
• Ubhanana
• Amamemu
• Amanoni
• Inkomo yesilwane
• Izinso
> Imithombo:
> Anne Z. Hoch et al., Folic Acid Supplementation Ithuthukisa Umsebenzi Wase-Vascular kuDancers Professional nge Endothelial Dysfunction, PM R: The Journal of Injury, Function and Rehabilitation, 2011.
> Jorge Molina-López et al., Imiphumela ye-folic acid yokuxhaswa kokuxilongwa kwe-homocysteine nokuhlangana nokuqeqeshwa kwabadlali be-handball, i-Journal of the International Society of Sports Nutrition, 2013.
> I-Hoch AZ et al., I-Folic acid supplementation ithuthukisa umsebenzi we-vascular kuma-runorrheic abagijimi, i-Clinical Journal of Sports Medicine, ngo-2010.
> Leyre Gravina et al., Umthelela wokudla okunomsoco onamandla okulwa ne-antioxidant, umonakalo wemisipha kanye nokubalwa kwamangqamuzana egazi emdlalweni wabadlali bebhola lezinsikazi, Journal of the International Society of Sports Nutrition, 2012.