Dzidza kuti sei kufungidzira kuchikosha kune utano hwako
Chii chinonzi folate / folic acid?
Nyaya inogadziriswa mumvura B vitamini yakawanikwa zvakasikwa muzvokudya. Folic acid ndiyo yakagadzirwa nemafuta ekushandiswa.
Nyaya inofanirwa kunowanzosvibiswa masero ekudzivirira ropa, iyo metabolism ye nucleic acids kusanganisira DNA uye iyo yakakosha yeamino acids (proteins) inotsigira utano hwemwoyo - kungoti mazita mashoma emabasa anokosha mune hutano.
Chii chinokonzera kukwana kwevanhu?
Chikonzero chinonyanya kukosha chekushaya kukwana kwevanhu ndekudya kudya kunoshayiwa zvokudya zvakagadzirwa muhutano. Kushayikwa kwevhithamini B1, B2 uye B3 kunogonawo kutungamirira kushayikwa kwevanhu.
Vanhu vane chirwere cheCeliac, kunyanya avo vanoongororwa, vanowanzoona malabsorption yezvakakosha zvinokonzerwa nehutachiona hwemakumbo microvilli. Izvi zvinowedzera maCeliac pangozi yakakwirira yekushayikwa kwevanhu.
Muna 1998, United States Food and Drug Administration yakarayira kuti kupfuma kwegorosi kuve kwakasimbiswa ne folic acid. Nheyo yakasimbiswa ne folic acid kunyanya kudzivirira kukanganisa kwakaremara kwakanyanya kunonzi neural tube chirema chinokonzera spina bifida.
Vagadziri vehupfu yeG Gluten havakwanisi kusimbisa michina yavo ne folic acid.
Gluten-Free Zvokudya izvo zvakakwirira mu Folate
- Nyemba dzinosanganisira garbanzo, dema, lima, pinto, navy, itsvo
- Leafy mhando yemichero
- Asparagus
- Lentils
- Orange juice nemichero yemazambique
- Puroteni yezvipfuwo kusanganisira huku, inguruve, chiropa, uye shellfish
Gluten-Free Recipes High in Folate
- Gluten-Free Salad Recipes
- Nenyuchi uye Chigadziko Saladi
- Navy Bean Soup neCheed Beef Recipe
- Gluten-Free Asparagus Recipes
- Vegetarian Lentil Soup
RDAs for Folate - Dietary Folate Equivalents (DFE)
- Vana vacheche ... mwedzi 0-6 ... 65 mcg / zuva (AI)
- Vana vacheche ... mwedzi 7-12 ... 80 mcg / zuva (AI)
- Vana ... 1-3 makore ... 150 mcg / zuva
- Vana ... makore 4-8 ... 200 mcg / zuva
- Vana ... makore 9-13 ... 300 mcg / zuva
- Vana vaduku ... 14-18 makore ... 400 mcg / zuva
- Vakuru ... 19 uye vakuru ... 400 mcg / zuva
- Kuberekwa ... ose makore ... 600 mcg / zuva
- Kunwisa mazera ose ... 500 mcg / zuva
mcg = micro milligrams
AI = kudya kwakakwana
Dzidza Zvakawanda Pamusoro peHurate uye Utano
National Institute of Health - Dietary Supplement Fact Sheet: Folate