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Chido chehuduku: basa rakakosha refolic acid
Folates, folic acid kana kunyange vitamini B9, ose mazwi anoratidza chinhu chimwe chete: vhitamini. Inotora zita rayo kubva muchiLatini "folium", zvinoreva shizha, nekuda kwekuvapo kwayo muhuwandu hukuru mumiriwo yemashizha akasvibira (sipinachi, lettuce yegwayana, watercress, nezvimwewo). Kana mabhenefiti ayo panguva yekuzvitakura akasimbiswa, zvinoita sekunge inewo zvinodzivirira kubva kuchirwere cheAlzheimer, chirwere chemoyo uye kunyange mamwe magomarara.
Basa re folic acid panguva yekuzvitakura
Folate inobata basa rakakosha muvakadzi vane pamuviri panguva yekutanga trimester yekuzvitakura. Ivo zvechokwadi vanobvumira kuwirirana kuvakwa kwenheyo system yemucheche uye kushanda kwayo kwakaringana nekuita pakuvharwa kweneural tube. THE'anencephalic uye spina bifida ndiwo maviri makuru ekuzvarwa akaremara anogona kuitika kana danho iri rikatadza. Maererano neongororo yakaitwa neDirectorate of Research, Studies, Evaluation and Statistics (DREES), kutora folic acid haisi zana% inoshanda asi inoderedza njodzi yekutadza kuvharika kweneural chubhu munenge zvikamu zviviri muzvitatu zvezviitiko.. Kushaikwa kwevhitamini B9 kunogona kuitawo zvimwe zvinokonzeresa, zvakaita senjodzi yekupfupfudzika kana kupererwa neropa kuna amai uye nguva isati yakwana kana kukura kwemwana. Rimwe basa rakagadzira chinongedzo pakati pekushaikwa kwefolate uye kutariswa kwemoyo usina kujairika, muromo wakatsemuka uye mukanwa (waimbonzi "cleft lip") kana kunyange kukanganisa kweurethra. Pakupedzisira, chidzidzo cheNorway chakabudiswa muna 2013 chakaratidza kuti kutora folic acid kwakaderedza ngozi ye autism ne 40%.
Folic acid: unofanira kuitora rinhi?
Inenge hafu yevakadzi vezera rekubereka havawani vhitamini B9 yakakwana. Nepo basa re folate rakakosha mumwedzi wekutanga wekuzvitakura, vakadzi vakawanda havasati vaziva kuti vane pamuviri panguva ino, uye kwete kutanga folic acid kusvikira mimba yasimbiswa yanyanya kunonoka kuva nemigumisiro inotarisirwa. Ichi ndicho chikonzero icho chinowanzorongedzerwa mwedzi miviri isati yasvika pamuviri wakarongwa, kureva kuti usati wamisa kubata pamuviri, uye zvishoma kusvika pakupera kwemwedzi wekutanga wepamuviri. Sezvo nhumbu dzese dzinenge dzisina kurongeka, dzimwe nyanzvi dzinokurudzira vakadzi vese vezera rekubereka kuti vatarise kunwa kwavo folate.
Nekudaro, kunyangwe kurudziro yevashandi, mushonga wacho hauteverwi zvakakwana. Chidzidzo cheEsteban chakaitwa muna 2014-2016 chakashuma njodzi yekushayikwa kwefolate (level <3 ng / mL) ye13,4% muvakadzi vane makore 18 kusvika 49 ezera rekubereka. Kusiyana neizvi, pakati pevasikana vane makore 15 kusvika ku17, yaingova 0,6%. Ziva kuti aya mafolate mazinga akawanikwa mu532 premenopausal vakadzi vezera rekubereka uye makumi matanhatu nemasere vasikana vechidiki.
Vitamin B9: kuwedzera kwakasimba mune vamwe vakadzi
Vamwe vakadzi vane mukana wekushaya vhitamini B9 pane vamwe. Izvi zviri pamusoro pezvese nyaya kune avo vane neural tube defect (NTD) yakatoonekwa panguva yekuzvitakura yapfuura. Vakadzi kana vakadzi vasina kudya kunovaka muviri vanonetsekanawo, pamwe chete nevakadzi vakafuta kana kuti vaya vanorapa pfari kana chirwere cheshuga. Izvi zvinoda kuwedzera kuongororwa uye dzimwe nguva yakasimba folic acid yekuwedzera.
Zvokudya zvine folic acid
Kuburikidza nechikafu ndiko kunowanikwa akawanda ematura edu efolic acid. Asi zvinosuruvarisa kuti izvi hazvina kukwana kupa zvakakwana kuti zvizadzise zvido zvepamuviri. Kuwedzera mumhando yemapiritsi saka kwakakosha. Nekudaro, izvi hazvidzivisi kuwedzera chikafu chakapfuma mufolic acid kumamenyu avo, zvakapesana. Bet pamuriwo wegreen first (Sipinachi, saladhi, pizi, bhinzi, maavocado…), asiwo pambeu (chickpizi, nyemba…) nemimwe michero (michero yemacitrus, melon, banana, kiwi…). Nekudaro, chenjera nezviropa uye offal, izvo zvakapfuma mufolate asi zvisingakurudzirwe, senzira yekuzvidzivirira, kune vakadzi vane nhumbu kana vakadzi vanoda kuita mwana.
Ziva kuti vhitamini B9 inonzwa kumhepo uye kupisa. Kuti urege kuirega ichipukunyuka kubva muchikafu, shandisa nguva pfupi yekubika kana kuidya isina kubikwa (chero yakashambidzwa zvakanaka).
Ona muvhidhiyo: Zvakakosha Kutora Zvokuwedzera Panguva Yepamuviri?