Uri kudya chikafu chakaringana nefolic acid here? Kana iwe uine hanya nezve hutano hwako, uyu ndeimwe yemibvunzo yaunofanira kuzvibvunza. Chikonzero ndechekuti chikafu ichi chinoonekwa chakakosha kuti muviri ushande zvizere.
Asi chii chinonzi folic acid? Chii ichochi? Uye chakanyanya kukosha. Zvakawanda sei zvinodiwa pazuva uye mune zvekudya zvipi zvinowanikwa? Tsvaga zvese nezvake pazasi:
Chii chinonzi folic acid uye ndeyei
Folic acid vhitamini yeboka B. Imwe dhata yekufarira ndeyekuti inosungunuka mumvura uye kuti iwe unogona zvakare kuiwana nemamwe mazita ayo: folate uye vhitamini B9. Izvo zvakakosha pakuitwa kwemazhinji mabasa emuviri, kusanganisira kugadzirwa kwemajini zvinhu uye matsvuku eropa maseru.
Maererano nekutsvaga, hutano hwetsinga hwaizosimbiswa neichi chikafu. Pamusoro pe, yave ichibatanidzwa nekudzivirira chirwere chemwoyo, mamwe kanzira, uye kuora mwoyo.
Kushomeka kwemurume kunoitika kune vanhu vanoshandisa doro zvisina kufanira. Dambudziko rekugaya uye kukura kweitsvo kana chirwere chechiropa kunogona zvakare kuve kushure kwekushomeka. Kushaya folate kunogona kukonzera kupererwa neropa uye kutadza kwetumbo kunotora zvinovaka muviri. Kutora folic acid sekurapa kunogona kugadzirisa matambudziko aya.
Yakawanda Sei Folic Acid Iwe yaunoda?
Uyu mubvunzo wakakosha. Izvo zvinokurudzirwa kudya kwezuva nezuva kwe folate (RDI) iri Makirogiramu mazana mana evanhu vane hutano vane makore gumi nemana ekuberekwa zvichikwira. Asi chenjera, nekuti chimiro ichi chinosanganisira zvese folate yakawanikwa kubva muchikafu uye kuburikidza nezvokuwedzera. Izvo zvinofanirwa kucherechedzwa kuti zvakakosha kuti ugare uchingozvimisikidza iwe kune iyo RDI kunze kwekunge chiremba aona zvakakodzera kuwedzera dosi yekurapa kushomeka kwechimiro.
Zvikafu zvakanakisa zvine folic acid
Kusiyana nezvinoitika nezvimwe zvinovaka muviri, folic acid zviri nyore kupfuura nechikafu. Uye ndeyekuti nerombo rakanaka pane chikafu chakasiyana siyana chirimo.
Kana iwe uchidya chikafu chakasiyana uye chakaringana, zvine mukana wekuti uri kunyatso kufukidza zvaunoda zvezuva nezuva zve folic acid. Asi kana iwe uchida kuve nechokwadi chekuti uri kuzviita nemazvo, pazasi pemitsara iyi iwe unowana a nyora nezvikafu zvine yakakwira zvemukati:
Asparagus
Kune mamwe anokurumidza uye akareruka mapikicha ayo anozokubatsira iwe kunakirwa nechikafu chinobatsira mune chako chikafu. Asparagus omelette uye asparagus yakakwenenzverwa negariki Iwo ari pakati peanonyanya kufarirwa (uye anonaka) nzira dzekuabika.
Banana
Kune zvakawanda zvekutaura pamusoro payo potassium kudya, asi bhanana zvakare haipe zvimwe zvakakosha zvinovaka muviri, kusanganisira folic acid. Chidimbu chimwe chete chinofukidza 6 muzana yezvakakurudzirwa kudya kwezuva nezuva, izvo zvisina kushata zvachose.
Muriwo
Iri boka rekudya (bhinzi, nyemba, nyemba ...) iri pakati peavo vane huvepo hwakawanda hwechikafu chinotinetsa panguva ino. Semuenzaniso, pane ese emiti-akavakirwa folic acid chikafu, nyemba ndidzo dzine huwandu hukuru.
Avocado
Ivo vane hutano, vakasviba, uye vane hunyanzvi mukicheni. Senge sekunge zvese izvi zvaisakwanira kuvada, heino chimwe chikonzero: avocado yakafuma mune folate. Ehezve, sezvo iwo asiri iwo akadzika chaizvo mumacalorie, iri zano rakanaka kune yako silhouette kudzora mashandisiro avo.
Egg
Kana iwe uri mumwe wevanhu vazhinji vanodya mazai kazhinji, urikupa, pamwe nekusaziva, kuti uchengetedze mafodhi akanaka mumuviri wako. Ichi chikafu chinopa kwakatenderedza 25 mcg pauniti.
Leafy miriwo
Miti yemashizha (sipinashi, broccoli, arugula ...) inofanira kunge iri chikamu chekudya kwako. Uye kwete chete nekuda kweiyo folate zvemukati, asi zvakare nekuti yakaderera macalorie uye inopa akasiyana siyana zvinhu zvinobatsira, kusanganisira fiber uye mavitamini uye mamineral anoonekwa sekiyi.
Citrus
Kusanganisira michero yemuchero (orenji, ndimu, grapefruit ...) mune kwako kudya kunovimbisa yakanaka muyero we folic acid. Semuenzaniso, orenji rimwe chete pazuva rinotobatsira iwe kuvhara zvingangoita gumi muzana yezvaunoda zuva nezuva zvemuviri uyu.
Nuts uye mbeu
Mupiro waro we folic acid ndechimwe chezvikonzero zvakawanda nei nzungu nembeu (walnuts, maamondi, flaxseed…) zvisingakwanise kushayikwa pane zvaunodya. Chishoma pazuva chinobatsira muviri kukudziridza mabasa mazhinji. Kudya uye kudya kunonaka inguva dzakanaka kuti ufare nazvo.
Gorosi utachiona
Chikafu ichi chine hutano hunoshamisa. Iyo inozivikanwa nekufuma kwayo mune fiber, mapuroteni, zvicherwa, uye mavitamini. Uye chii chinotifadza zvakanyanya: yakazara ne folate.
Zviyo zvakasimbiswa
Zviyo zvekudya kwemangwanani zvinoonekwa seimwe yezvakanakisa sosi yeino chikafu. Ita shuwa kuti iyi ndiyo kesi nekutarisa chinongedzo chinyorwa kutanga. Iwe unogona zvakare kuwana ichi chikafu mune zvimwe zvakasimbiswa chikafu. Uye zvechokwadi mune zvekuwedzera zvekudya.