Ingabe udla ukudla okwanele nge-folic acid? Uma ukhathazekile ngempilo yakho, lona ngomunye wemibuzo okufanele uzibuze yona. Isizathu ukuthi lesi sakhi somzimba sithathwa njengesibalulekile ukuze umzimba usebenze ngokugcwele.
Kodwa yini i-folic acid? Yenzelwe ini? Futhi okubaluleke kakhulu: Udinga malini ngosuku futhi kutholakala kukuphi ukudla? Thola konke ngaye:
Yini i-folic acid futhi yenzelwe ini
I-Folic acid ivithamini yeqembu B. Eminye imininingwane enentshisekelo ukuthi iyancibilika emanzini nokuthi ungayithola ngamanye amagama: i-folate ne-vitamin B9. Kubalulekile ekwenzeni imisebenzi eminingi yomzimba, kufaka phakathi ukukhiqizwa kwezinto zofuzo namaseli abomvu egazi.
Ngokuya ngocwaningo, impilo yemithambo ibizoqiniswa ngenxa yalesi sakhi. Ngaphezu kwalokho, kuye kwaxhunyaniswa nokuvimbela isifo senhliziyo, eminye imidlavuza, nokuwohloka komqondo.
Ukushoda komuntu kuyinsakavukela kubantu abasebenzisa kabi utshwala. Izinkinga zokugaya ukudla kanye nokuthuthukiswa kwesifo sezinso noma sesibindi nakho kungaba ngemuva kokushoda. Ukuntuleka kwe-folate kungaholela ekushoneni kwegazi nokwehluleka kwamathumbu ukuncela izakhamzimba ngendlela efanele. Ukuthatha i-folic acid njengokwelapha kungathuthukisa lezi zinkinga.
Ngabe Udinga Ingakanani I-Folic Acid?
Lo ngumbuzo obalulekile. Ukunconywa kwansuku zonke kwe-folate (RDI) kuyinto Ama-micrograms angama-400 abantu abaphilile abaneminyaka engu-14 nangaphezulu. Kepha qaphela, ngoba leli nani lifaka zombili izinganekwane ezitholakala ekudleni nangezithasiselo. Kumele kuqashelwe ukuthi kuhlale kudingekile ukuthi uzilinganisele ku-RDI ngaphandle kokuthi udokotela abone kunesidingo sokwandisa umthamo wokwelapha ukungabi bikho komuntu.
Ukudla okuhle kakhulu nge-folic acid
Ngokungafani nalokho okwenzeka ngezinye izakhamzimba, i-folic acid kulula ukudlula ekudleni. Futhi ngenhlanhla kunezinhlobonhlobo zokudla okuqukethe.
Uma udla ukudla okwehlukahlukene futhi okulinganiselayo, kungenzeka kakhulu ukuthi umboza kahle izidingo zakho zansuku zonke ze-folic acid. Kepha uma ukhetha ukuqiniseka ukuthi ukukwenza kahle, ngezansi kwale migqa uzothola ifayili le- uhlu ngokudla okunokuqukethwe okuphezulu:
I-Asparagus
Kukhona ezinye izindlela zokupheka ezisheshayo nezilula ezizokusiza ukujabulele lokhu kudla okunenzuzo ekudleni kwakho. I-asparagus omelette ne-asparagus isuswe ngegalikhi Ziphakathi kwezindlela ezithandwa kakhulu (futhi ezimnandi) zokupheka.
Banana
Kukhona ukukhuluma okuningi ngokudla kwayo i-potassium, kepha ubhanana nawo awunikezi ezinye izakhi ezibalulekile, kufaka phakathi i-folic acid. Ucezu olulodwa luhlanganisa amaphesenti ama-6 wokudla okunconywayo kwansuku zonke, okungekubi nakancane.
I-Legumes
Leli qembu lokudla (ubhontshisi, amantongomane, udali ...) liphakathi kwalabo abanobukhona obukhulu besakhi somzimba esisikhathazayo kulo mcimbi. Isibonelo, kukho konke ukudla okususelwa e-folic acid, udaliwo yilawo aqukethe inani elikhulu kakhulu.
I-Avocado
Banempilo, bukhrim, futhi benza izinto eziningi ekhishini. Njengokungathi konke lokhu bekunganele ukubathanda, nasi esinye isizathu: ukwatapheya ucebile nge-folate. Vele, njengoba engewona ama-calories aphansi ncamashi, kuwumqondo omuhle ukuthi i-silhouette yakho ilawule ukusetshenziswa kwayo.
I-egg
Uma ungomunye wabantu abaningi abadla amaqanda kaningi, unikela, mhlawumbe ngokungazi, ekugcineni amazinga amahle omzimba emzimbeni wakho. Lokhu kudla kunikela cishe ngama-25 mcg ngeyunithi ngayinye.
Imifino enamahlamvu
Imifino enamahlamvu (isipinashi, i-broccoli, i-arugula ...) kufanele ibe yingxenye yokudla kwakho. Futhi hhayi kuphela ngenxa yokuqukethwe kwayo, kepha futhi ngoba anama-kilojoule amancane futhi ahlinzeka ngezinto ezahlukahlukene ezinenzuzo, kufaka phakathi i-fiber namavithamini namaminerali okubhekwa njengokhiye.
Icitrus
Kubandakanya izithelo ezisawolintshi (i-olintshi, ulamula, isithelo samagilebhisi ...) ekudleni kwakho kuqinisekisa umthamo omuhle we-folic acid. Isibonelo, i-orange eyodwa ngosuku isivele ikusiza ukumboza cishe u-10% wezidingo zakho zansuku zonke zalesi sakhi.
Amantongomane nembewu
Ukunikela kwayo nge-folic acid kungenye yezizathu eziningi zokuthi kungani amantongomane nembewu (ama-walnuts, ama-alimondi, amafilakisi…) kungasweleki ekudleni kwakho. Idlanzana ngosuku lisiza umzimba ukuthi wakhe imisebenzi eminingi. Ukudla kwasemini nokudla okulula kungazikhathi ezinhle zokukujabulela.
Igciwane legobela
Lokhu kudla kunomsoco omangalisayo. Idume ngokunotha kwayo ku-fiber, amaprotheni, amaminerali kanye namavithamini. Futhi yini osithandayo kakhulu: ilayishwe nge-folate.
Amakheli Avikelwe
Izinhlamvu zokudla kwasekuseni zithathwa njengomunye wemithombo emihle yalesi sakhi. Qiniseka ukuthi lokhu kunjalo ngokuhlola uhlu lwezithako kuqala. Ungasithola futhi lesi sithako kokunye ukudla okunezivikelo eziqinile. Futhi-ke kwizengezo zokudla.