"Ana buƙatar kowane wasiƙa, haruffa duk suna da mahimmanci!" - Magana mai kyau game da tasirin bitamin kan lafiyar mutum da rayuwa. Daga cikin "masu taimako" masu yawa na jikinmu don gudunmawa ta musamman ga haihuwar sabuwar rayuwa mai lafiya ba kawai gwaninta ba, bitamin B9 (Vs, M) ko kuma acid acid. Yana da ita cewa an tilasta mu ta hanyar maganin ƙwayar jini, da samuwa da jini, da samin rigakafi da kuma aiki marar katsewa na gastrointestinal tract.
Kuma irin wadannan cututtuka kamar rashin jin daɗi, gajiya, rashin ciwon abinci, da kuma jimawa tare, zubar da ciki, hasara gashi, ganowar fata, bayyanar ƙananan ƙwayar cuta a cikin bakin, ya nuna rashin ciwon bitamin a cikin jiki da kuma bukatar gaggawa don sake cika shi. Sakamakon rashin rashin amfani da folic acid shine anemia.
Super-bitamin-folic acid
Halin wannan bitamin a cikin ci gaban hawan mahaifa ba zai iya cikawa sosai ba. Samun folic acid a lokacin daukar ciki shine mabuɗin samun nasarar ci gaba da ciwon ƙwayar cuta da tayin ba tare da maganin ci gaban ƙananan ƙwayoyin ba (spinal cracks), hydrocephalus, anencephaly (rashin kwakwalwa da kashin baya), hernias. Raunin bitamin B9 a cikin makonni 12 na farko na ciki yana da wuya a rarraba sel na amfrayo, ya hana ci gaban da ci gaba da kyallen jikinsa da gabobinsa, tafiyar matakai na hematopoiesis, kuma yana kara haɗarin ƙyamar ɗan kwakwalwa. Wannan shine dalilin da ya sa yawan yau da kullum na folic acid a cikin ciki ya kamata daga 400 mcg.
Tsarin ciki na Bamin bitamin B9, wajibi ne don kulawa da aiki na jiki, ya hada da microflora na tsakiya na al'ada. Amma kawai 'yan tawayen' 'folic' '' ', musamman ma a lokacin haihuwa da kuma lactation, jiki bai isa ba. Bugu da ƙari, acidic acid ba shi da ikon haɗuwa cikin jiki, yana buƙatar yau da kullum da sake tanadin kayan ajiyarsa daga waje.
Sources na folic acid
A kan wannan dalili, yana da mahimmanci a san inda ake kunshe da acid acid. Tun da sunan bitamin yayi kama da Latin "folium" - wani ganye, sa'an nan, a farkon, shi ne mafi yawa duhu leaf leafy:
- alayyafo;
- faski;
- albasarta kore;
- letas.
Folic acid ne a cikin kayan lambu masu zuwa:
- kabeji da broccoli;
- karas;
- beets;
- tumatir;
- dankali.
Haka kuma akwai irin wadannan 'ya'yan itatuwa:
- mafi yawancin a cikin 'ya'yan Citrus (saboda wannan dalili, juices da sabo daga gare su suna da amfani);
- Alamar bayanai;
- peaches;
- watermelons.
Amma shugabannin dake cikin kayayyakin da ke dauke da folic acid suna walnuts da legumes:
- kore Peas;
- lebur.
- wake.
Har ila yau, kyakkyawan tushen tushen bitamin B9:
- bishiyar asparagus;
- namomin kaza;
- waken soya;
- alkama;
- kayayyakin daga allmeal flour;
- shinkafa, hatsi, gero da buckwheat groats;
- yisti.
- ruwan tumatir;
- sunflower tsaba.
Don samfurori na asali daga dabba da folic acid sune:
- ƙudan zuma hanta;
- hanta na kwasfa;
- koda;
- caviar;
- doki mackerel;
- kwai gwaiduwa;
- cuku;
- gida cuku;
- kefir;
- cream.
Lokacin cinye abinci mai yawa a wannan rukunin bitamin B, yana da muhimmanci muyi la'akari da cewa a yayin da ake yin zafi sai ya fadi kuma ya rasa kashi 90% na adadin a cikin nau'i mai kyau: ƙwai mai yayyafa ya rasa kashi 50% na acid folic acid, da kuma kayan naman alade - har zuwa 95%. A wannan batun, don adana bitamin, akalla kayan lambu suyi kokarin cin abinci a madaidaicin tsari.
Amma har ma da amfani da amfanin gona na zamani da dabba tare da bitamin folic acid, wanda aka ba a sama, bazai isa ba, musamman a lokacin sanyi. A wannan yanayin, kawai kuna buƙatar ɗaukar bitamin a madadin magunguna: a cikin takardun mutum ko a cikin magunguna bitamin. Alal misali, a cikin shawarar da aka samar a yayin da aka haifa, kashi mai karfi na folic acid yana dauke da shi: "Elevit" - 1000 μg, "Girasar Vitrum" - 800 μg, "Multi-table perinatal" - 400 μg, "Pregnavit" - 750 μg.