Masayendisiti akagumisa kuti folic acid (vitamini B9 muchimiro chekuwedzera kwezvokudya) uye folate, iyo inowanikwa mumiriwo yakasvibirira, haibatsiri chete kuvakadzi vane pamuviri, sezvaimbofungidzirwa, asi kazhinji kune vakadzi vose kuchengetedza hutano hwakanaka. Izvo zvakasimbiswa kuti folate inowanzodikanwa kumuviri wechikadzi - kunyangwe mukadzi asina kuronga kuita vana zvachose. Izvo zvakakosha zvose zvekushanda kwemaitiro ekugadzirisa uye kutaridzika - kunokanganisa mamiriro eganda nevhudzi; uye kunze, ine mhedzisiro yakanaka pakuumbwa kweropa uye inoderedza njodzi yevascular sclerosis.
Vanachiremba vaimbotenda kuti folic acid inodzivirirwa kubva kune hurema hwe fetus uye nekuda kwechikonzero ichi, vakakurudzira uye vachiri kukurudzira kuitora zuva nezuva panguva yekuzvitakura kana kana nhumbu yakarongwa muhuwandu hwe400 mg (yakajairwa kusungwa kwechikafu chekuwedzera).
Panguva imwecheteyo, kutora folic acid nenzira yekuwedzera kwekudya dzimwe nguva kunogona kutungamirira kumigumisiro yakaipa. Icho chokwadi ndechekuti iwe haufanirwe kudarika iyo yakakurudzirwa dosage: semuenzaniso, kana iwe ukatora yakakosha yekudyara yekuwedzera zvishoma, saka iwe unogona kupfuudza zviri nyore kusungirirwa kwaunoda. Kuedzwa pamakonzo kwakaratidza kuti kuwandisa kwefolic acid kunowedzera njodzi yegomarara rezamu muvakadzi! Iri dambudziko rave rakakosha muUS, uko kushandiswa kwezvekudya kunovaka muviri dzimwe nguva kunofarirwa zvakanyanya.
Asi iwe unogona - uye iwe unofanirwa! - shandisa folic acid kwete kubva kumapiritsi, asi muchimiro chefolate - kubva pakudya mbishi uye vegan, kusanganisira girinhi, zviyo, bhinzi nemichero yecitrus. Nekudaro, kana iwe ukadya zvakawanda zvezvirimwa zvekudya zvine folate, saka kudiwa kwekuwedzera kunobviswa. Panguva imwecheteyo, mikana yekuwana yakakwira isingadikanwi yefolate ishoma. Mukuwedzera, masayendisiti akawana kuti kana mukadzi asingadyi doro, ipapo njodzi yekenza, kunyange kana ichidya yakawandisa folate, inoderedzwa neimwe hafu.
Kuti ugare uine hutano uye hwakanaka, zvinobatsira kuti vakadzi vabatanidze chikafu chine folate mukudya kwavo, senge nzungu, bhinzi, sipinachi, green wild garlic, lettuce, leeks, horseradish, porcini howa uye champignons, broccoli, maarumondi uye walnuts uye hazelnuts.