Nā meaʻai me ka waikawa folic

Nā Lalamila

Ke ʻai nei ʻoe i ka lawa o nā meaʻai me ka waikawa folic? Inā ʻoe e hopohopo e pili ana i kou olakino, ʻo kēia kekahi o nā nīnau āu e nīnau ai iā ʻoe iho. ʻO ke kumu o ia manaʻo ʻia kēia mea pono no ke kino e hana ma ka piha piha.

Akā he aha ka waikawa folic? No ke aha ia? A ʻo ka mea nui loa: Ehia mau mea e pono ai i kēlā me kēia lā a i nā meaʻai e loaʻa ai? E ʻike i nā mea āpau e pili ana iā ia ma lalo:

He aha ka waikawa folic a no ke aha ia?

Kino

ʻO ka Folic acid kahi huaola o ka hui B. ʻO nā ʻikepili ʻē aʻe o ka maʻalahi he maʻalahi ia i ka wai a hiki iā ʻoe ke loaʻa iā ia e nā inoa ʻē aʻe: folate a me ka huaʻai B9. He mea nui ia no ka hana ʻana i nā hana he nui o ke kino, e like me ka hana ʻana i nā mea kūmole a me nā hunaola ʻulaʻula

Wahi a ka noiʻi, e hoʻoikaika ʻia ke olakino o nā aʻa i ke aloha i kēia mea momona. Kahi mea hou aʻe, ua hoʻopili ʻia i ka pale ʻana i nā maʻi puʻuwai, kekahi o nā maʻi ʻaʻai, a me nā dementia.

ʻO ka hemahema Folate ka mea maʻamau i ka poʻe hōʻino i ka ʻalekohola. ʻO nā pilikia Digestive a me ka hoʻomohala ʻana i nā maʻi puʻupaʻa a i ʻole ate hiki i hope o kahi hemahema. Hiki i ka nele o ka folate ke alakaʻi i ka anemia a me ka hiki ʻole o ka ʻōpū ke loaʻa pono i nā meaʻai. Lawe i ka waikawa folic ma ke ʻano he lapaʻau hiki ke hoʻomaikaʻi i kēia mau pilikia.

Ehia mau acid Folic e pono ai?

Pā a me nā mea ʻoki

He nīnau nui kēia. ʻO ka mea i koi ʻia i kēlā me kēia lā o folate (RDI) ʻo ia 400 micrograms no ka poʻe olakino 14 mau makahiki a ʻoi paha. Akā e akahele, no ka mea, pili kēia helu i nā folate ʻelua i loaʻa mai nā meaʻai a ma o nā mea hoʻopili. Pono e hoʻomaopopo he pono mau ia e kaohi iā ʻoe iho i ka RDI inā ʻaʻole i manaʻo kahi kauka he pono e hoʻonui i ka lāʻau e mālama ai i ka nele o ka folate.

ʻO nā meaʻai maikaʻi loa me ka waikawa folic

ʻAʻole like me ka mea e hana ʻia me nā meaola ʻē aʻe, ka waikawa folic he mea maʻalahi ke hele i waena o ka meaʻai. A ʻo ia ka laki kahi nui o nā ʻano meaʻai e paʻa ai.

Inā ʻai ʻoe i ka papaʻai like ʻole a kaulike hoʻi, hiki ke uhi pono ʻoe i kāu mau pono o kēlā me kēia lā no ka waikawa folic. Akā inā makemake ʻoe e hōʻoia e hana pono ana ia, ma lalo o kēia mau laina e loaʻa iā ʻoe papa inoa o nā meaʻai me kahi ʻike kiʻekiʻe:

Pākena

Pākena

Aia kekahi mau kuhikuhi wikiwiki a maʻalahi hoʻi e kōkua iā ʻoe e leʻaleʻa i kēia meaʻai pono i kāu papaʻai. ʻO ka asparagus omelette a me ka asparagus i kāwili ʻia me ka kālika aia lākou i waena o nā ala kaulana loa (a ʻono) e kuke ai iā lākou.

Banana

Nui nā kamaʻilio e pili ana i ka lawe ʻana o ka potassium, akā ʻaʻole hāʻawi ka maiʻa i nā meaola nui ʻē aʻe, me ka waikawa folic. Uhi kahi ʻāpana i 6 pākēneka o ka lā i koi ʻia i kēlā me kēia lā, ʻaʻole maikaʻi iki.

Nā maiʻa

Nā mea kanu

ʻO kēia pūʻulu meaʻai (nā pī, nā pīpī, nā meli ...) i waena o ka poʻe me ke kū nui o ka nutrient e pili ana iā mākou i kēia hanana. ʻO kahi laʻana, o nā meaʻai a pau i ka mea kanu me ka folic acid, ʻo nā līlū ka mea i nui ka nui.

Avocado

He olakino lākou, momona, a maʻalahi hoʻi i ka lumi kuke. Me he mea lā ʻaʻole lawa kēia mau mea āpau e aloha ai iā lākou, eia kekahi kumu: waiwai ka avocado i ka folate. ʻOiai, no ka mea ʻaʻole haʻahaʻa loa lākou i nā calorie, he mea maikaʻi no kāu silhouette e kaohi i kā lākou hoʻohana ʻana.

Avocado

Pāʻina

Inā ʻo ʻoe kekahi o nā poʻe he nui e ʻai pinepine i nā hua, ke hāʻawi nei ʻoe, me ka ʻike ʻole paha, i ka mālama ʻana i nā pae folate maikaʻi i kou kino. Hāʻawi kēia meaʻai i kahi 25 mcg ma ke anakahi.

Kaulua nā lau ʻai

ʻO nā lau lau (spinach, broccoli, arugula ...) he ʻāpana o kāu papaʻai. A ʻaʻole wale ma muli o kāna folate ʻike, akā no ka mea hoʻi haʻahaʻa i nā calorie a hāʻawi i nā ʻano mea pono like ʻole, me ke fiber a me nā huaora a me nā minelala i manaʻo ʻia he kī.

Kīwaha

Kuhi

Me nā hua citrus (ʻalani, lemona, grapefruit ...) i kāu papaʻai e hōʻoia ai i kahi mahele lāʻau maikaʻi o ka folic acid. ʻO kahi laʻana, kōkua kahi ʻalani hoʻokahi i kahi lā iā ʻoe e uhi ma kahi o 10% o kāu mau pono i kēlā me kēia lā no kēia mea momona.

Nā hua a me nā hua

ʻO kāna hāʻawi o ka folic acid kekahi o nā kumu he nui e hiki ʻole ai i nā nati a me nā ʻanoʻano (walnuts, almonds, flaxseed ...) mai ka ʻai ʻana. Kōkua ka lima i ka lā i ke kino e hoʻomohala i nā hana he nui. ʻO ka ʻaina awakea a me ka meaʻai māmā nā manawa maikaʻi e leʻaleʻa ai iā lākou.

Nā Walnuts

Whem germ

Kupaianaha ka momona o kēia meaʻai. Kaulana ia no ka momona i ka fiber, protein, minerals, a me nā huaora. A ʻo ka mea makemake nui iā mākou: ukana ia me ka folate.

ʻĀpana palaoa paʻa

Manaʻo ʻia nā cereala ʻaina kakahiaka i kekahi o nā kumu waiwai maikaʻi loa o kēia nutrient. E hōʻoia ʻo kēia ka hihia ma ka nānā ʻana i ka papa inoa mea hoʻohui. Hiki iā ʻoe ke loaʻa i kēia meaʻai i nā meaʻai paʻa aʻe. A ʻoiaʻiʻo i nā mea hoʻopiha meaʻai.


Hoʻopili ka ʻike o ka ʻatikala i kā mākou kumumanaʻo o ka hoʻoponopono hoʻoponopono. E hōʻike i kahi kaomi hemahema ʻaneʻi.

E lilo i mea mua e wehewehe

E waiho i kāu manaʻo

Kāu leka uila aae? E,ʻaʻole e paʻiʻia. i hāliu aku i koi 'ia kula *

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  1. He kuleana no ka ʻikepili: Miguel Ángel Gatón
  2. Ke kumu o ka ʻikepili: kaohi SPAM, hoʻokele ʻōlelo.
  3. Legitimation: Kou ʻae
  4. Ka kamaʻilio ʻana o ka ʻikepili: ʻaʻole e hōʻike ʻia ka ʻikepili i nā ʻaoʻao ʻekolu koe ka mana o ke kānāwai.
  5. Pūnaewele mālama: Pūnaewele i mālama ʻia e Occentus Networks (EU)
  6. Nā Kuleana: I kēlā me kēia manawa hiki iā ʻoe ke palena, hoʻōla a kāpae i kāu ʻike.