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I-Folic acid noma i-folate noma i-vitamin B9 inendima ebalulekile kwezondlamzimba nakwizinto eziphilayo zokuzala. Isidingo salesi sakhi somzimba esibalulekile siyakhula ngesikhathi sokukhulelwa njengoba sisiza ekukhuleni okufanelekile nasekukhuleni kombungu (ubuchopho, i-DNA namaseli abomvu egazi) futhi kuvimbela ukukhulelwa njengokukhubazeka kwamathambo we-neural. Izengezo ze-Folic acid ziphakamiswa ngochwepheshe babo bonke abesifazane abaneminyaka yobudala bokubeletha, ikakhulukazi kulabo abahlela ukukhulelwa.
Indlela engcono yokuthola i-folic acid ngemithombo yokudla kunokuya ekwengezelweni kwayo ngaphandle uma kunqunyiwe. Ngokusho kwe-US National Institutes of Health and Institute of Medicine, inani elinconywayo le-folic acid ngabesifazane abakhulelwe lilinganiselwa kuma-600 µg nsuku zonke, lehliswe laya ku-500 µg nsuku zonke ngesikhathi sokuncelisa. [1]
Kulesi sihloko, sizoxoxa ngohlu lokudla okuyimithombo yokudla ecebile ye-folic acid futhi engasiza ekuvimbeleni izinkinga zokukhulelwa nokugcina ingane iphilile phakathi nokukhulelwa.
1. Amawolintshi
Amawolintshi angukudla okunothe kakhulu okungaba yisidlwana esinempilo esifakwe ekudleni kokukhulelwa. Zinomsoco kokubili kumama nasenganeni ngenxa yokuba khona kwezakhamzimba ezinjenge-antioxidants, amaminerali nezinye eziningi. Ijusi le-orenji nalo libhekwa njengelikahle ngesikhathi sokukhulelwa ngenxa yempilo yalo eshalofini ende. [1]
Kungakanani okungajwayelekile: I-100 g yamawolintshi iqukethe i-30 µg yefolate.
2. Isipinashi
Imifino eluhlaza engafakwanga isipinashi igcwele le vithamini ebalulekile. Kwenzela ukudla okunempilo kokukhulelwa ngenxa yamakhalori aphansi, amavithamini ayisihluthulelo namaminerali kanye nenala yefolate. Khumbula ukufuthisa isipinashi esikhundleni sokubilisa okuphezulu noma ukuthosa njengoba okuqukethwe okungamakhompiyutha kungalahleka kwimifino. [okubili]
Kungakanani okungajwayelekile: I-100 g yesipinashi iqukethe i-194 µg yefolate.
3. Amaqanda
Amaqanda anezakhamzimba ezinjenge calcium ne iron kanye ne folic acid. Adliwa kakhulu abilisiwe njengoba amaqanda angaphekiwe noma aluhlaza anganconywa ngesikhathi sokudla kokukhulelwa. Amaqanda aqinisiwe e-folic acid ayatholakala emakethe anganikeza cishe amaphesenti ayi-12.5 e-folic acid enconyiwe ngomthombo wokudla. [3]
Kungakanani okungajwayelekile: I-100 g yamaqanda iqukethe i-47 µg yefolate.
4. Broccoli
I-Broccoli iyi-superfood ecekethekileyo necebile enomsoco enikeza umfutho ekudleni kwe-folate ngesikhathi sokukhulelwa. Iphezulu ku-beta carotene, uvithamini C, i-calcium, i-iron ne-fiber yokudla. Le mifino enamaqabunga yaziwa ngokuvikela ubungozi bokulimala ebuchosheni, ukukhubazeka kobuchopho nokunye ukuphazamiseka kokuthuthuka okuxhunyaniswe nokuntuleka kweplasenti. [4]
Kungakanani okungajwayelekile: I-100 g ye-broccoli iqukethe ama-63 µg we-folate.
5. I-Asparagus
I-Asparagus iyi-veggie ecebile kakhulu enamavithamini namaminerali. Amazinga aphezulu we-folate ku-asparagus asiza ekugcineni i-homocysteine yegazi enempilo futhi idlala indima ebalulekile ekuhlukanisweni kwamaseli nokwakheka kwe-DNA. Imikhondo kavithamini B12, uvithamini K, okunamafutha acid kanye novithamini E kule veggie nakho kunomthelela ekudleni okunempilo kokukhulelwa. Izakhamzimba ze-asparagus zimuncwa kangcono lapho zidliwa njengemifino eshubile. [5]
Kungakanani okungajwayelekile: I-100 g ye-asparagus iqukethe ama-52 µg we-folate.
6. Izinhlamvu eziqinisiwe
Ngokuya ngocwaningo, e-US, ukuqiniswa kokusanhlamvu okusanhlamvu nge-folic acid kuyisinyathelo esiphoqelekile sokwehliswa kwamazinga we-neural tube defects rates. Zisebenza njengezakhi zokwakha amasosha omzimba wombungu okubalulekile ukuwavikela engozini yezifo ezizayo. [6]
Kungakanani okungajwayelekile: I-100 g yamabele okusanhlamvu aqukethe i-139 µg ye-folic acid.
7. Ama-lentili
Ama-lentile aphekiwe angakhetha kahle ekudleni okucebile okukhulelwe. Ama-lentile aqukethe ezinye izakhi zomzimba ezinjenge-iron, i-polyphenols, i-potassium ne-fiber kanye ne-folate. Ama-lentile omisiwe kulula ukupheka futhi kusiza nokuhlinzeka ngamandla njalo.
Kungakanani okungajwayelekile: I-100 g yamalenti iqukethe ama-479 µg we-folate.
