Ngaba utya ukutya okwaneleyo nge-folic acid? Ukuba ukhathazekile ngempilo yakho, le yenye yeemibuzo ekufuneka uzibuze yona. Isizathu kukuba esi sondlo sithathwa njengesibalulekileyo ukuze umzimba usebenze ngokupheleleyo.
Kodwa yintoni i-folic acid? Yenzelwe ntoni? Kwaye okubaluleke kakhulu: Yimalini efunekayo ngemini kwaye kukutya kukuphi okufumanekayo? Fumana yonke into malunga naye apha ngezantsi:
Yintoni i-folic acid kwaye yenzelwe ntoni
I-folic acid yivithamini yeqela B. Enye idatha enomdla kukuba inyibilika emanzini kwaye ungayifumana ngamanye amagama: i-folate kunye nevithamini B9. Kubalulekile ekusebenzeni kwemisebenzi emininzi yomzimba, kubandakanya ukuveliswa kwezinto zemvelo kunye neeseli ezibomvu zegazi.
Ngokophando, impilo yemithambo iya komelezwa enkosi kwesi sondlo. Ukwengeza, iye yanxulunyaniswa nokuthintela isifo sentliziyo, eminye imihlaza, kunye nesifo sengqondo esixhalabisayo.
Ukunqongophala komntu oqhelekileyo kubantu abaxhaphaza utywala. Iingxaki zokugaya kunye nokukhula kwesifo sezintso okanye sesibindi nako kunokubangela ukusilela. Ukungabikho kwe-folate kunokukhokelela kwi-anemia kunye nokungakwazi kwamathumbu ukufunxa izondlo ngokufanelekileyo. Ukuthatha i-folic acid njengonyango kunokuziphucula ezi ngxaki.
Ufuna kangakanani i-Folic Acid?
Lo ngumbuzo obalulekileyo. Ukuthathwa kwansuku zonke kwe-folate (RDI) Ii-micrograms ezingama-400 zabantu abasempilweni abaneminyaka eli-14 ubudala nangaphezulu. Kodwa lumka, kuba eli nani libandakanya zombini ifolthi efunyenwe kukutya nangezongezo. Kufuneka kuqatshelwe ukuba kuhlala kufanelekile ukuba uzilinganisele kwi-RDI ngaphandle kokuba ugqirha ubona kufanelekile ukunyusa idosi ukunyanga ukungabikho kwetyala.
Ukutya okuneyona folic acid
Ngokungafaniyo nento eyenzekayo nezinye izondlo, i-folic acid kulula ukufumana ukutya. Kwaye ngethamsanqa kukho iintlobo ngeentlobo zokutya okuqulathileyo.
Ukuba utya ukutya okwahlukeneyo kunye nokulinganayo, kunokwenzeka kakhulu ukuba ugubungela ngokuchanekileyo iimfuno zakho zemihla ngemihla ze-folic acid. Kodwa ukuba ukhetha ukuqinisekisa ukuba uyenza ngokuchanekileyo, ngezantsi kwale migca uyakufumana uluhlu ngokutya okunomxholo ophezulu:
I-asparagus
Kukho iindlela zokupheka ezikhawulezayo nezilula eziza kukunceda ukonwabele oku kutya kuluncedo ekutyeni kwakho. I-asparagus omelette kunye ne-asparagus isuswe ngegalikhi Ziphakathi kweyona ndlela idumileyo (kwaye imnandi) yokupheka.
Banana
Kukho intetho eninzi malunga nokutya kwayo i-potassium, kodwa ibhanana nayo ayinikezeli ezinye izondlo ezibalulekileyo, kubandakanya i-folic acid. Isiqwenga esinye sigubungela iipesenti ezi-6 zokutya okucetyiswayo kwemihla ngemihla, okungalunganga kwaphela.
Imifuno
Eli qela lokutya (iimbotyi, iichickpeas, iilenti ...) liphakathi kwabo banobukho obuninzi besondlo esisichaphazelayo kulo msitho. Umzekelo, kuko konke ukutya okusekwe kwizityalo ze-folic acid, Iilentile zezona ziqulethe isixa esikhulu.
I-Avocado
Ziphilile, zicocekile kwaye zisebenza ngeendlela ezininzi ekhitshini. Njengokuba konke oku akwanelanga ukubathanda, nasi esinye isizathu: I-avokhado ityebile kwi-folate. Ewe kunjalo, kuba azikho phantsi kakhulu kweekhalori, licebo elilungileyo ukuba isilhouette yakho ilawule ukusetyenziswa kwayo.
Egg
Ukuba ungomnye wabantu abaninzi abadla amaqanda rhoqo, unegalelo, mhlawumbi ngokungazi, ukugcina amanqanaba amnandi emzimbeni wakho. Ukutya kubonelela nge-25 mcg kwiyunithi nganye.
Imifuno enamagqabi
Imifuno enegqabi (isipinatshi, ibroccoli, iarugula ...) kufuneka ibeyinxalenye yokutya kwakho. Kwaye ayisiyiyo kuphela ngenxa yomxholo wayo, kodwa nangenxa yokuba zineekhalori eziphantsi kwaye zibonelela ngeendlela ezahlukeneyo zokuba luncedo, kubandakanya ifayibha kunye neevithamini kunye neeminerals ezibonwa njengezitshixo.
Isitrasi
Kuquka iziqhamo zesitrasi (iorenji, ilamuni, iidiliya ...) kwisidlo sakho kuqinisekisa idosi elungileyo ye-folic acid. Umzekelo, iorenji enye ngemini sele ikunceda ekugubungeleni malunga neepesenti ezili-10 zeemfuno zakho zemihla ngemihla kwesi sondlo.
Amandongomane nembewu
Igalelo lalo le-folic acid sesinye sezizathu ezininzi zokuba kutheni amandongomane nembewu (ii-walnuts, iiamangile, iflakisi…) zingaphoswa kukutya okutyayo. Isandla ngosuku sinceda umzimba ukuba uphuhlise imisebenzi emininzi. Isidlo sasemini kunye namaqebengwana ngamaxesha afanelekileyo okuzonwabisa.
Imbotyi yengqolowa
Oku kutya kunesondlo ngokumangalisayo. Idume ngobutyebi bayo kwifayibha, iiprotein, iiminerali kunye neevithamini. Kwaye yintoni enomdla kuthi: ilayishwe ngumntu.
Isiriyeli esiqinisiweyo
Izidudu zesidlo sakusasa zithathwa njengomnye wemithombo efanelekileyo yesi sondlo. Qinisekisa ukuba le yimeko ngokujonga uluhlu lwezithako kuqala. Unokuyifumana le sondlo kwezinye ukutya okuqinileyo. Kwaye ngokuqinisekileyo kwizongezo zokutya.