Kufuneka kukhunjulwe ukuba ngaphezu kwentsimbi nobhedu, igazi lifuna iivithamini. Emva kwakho konke, i-folic acid - uncedo oluyimfuneko ekwakheni iiseli ezintsha, kunye neeseli ezibomvu zegazi, kwaye ngaphandle kokuba iiseli ze-vitamin zingakhula ngokungaqhelekanga. Ukuqinisekisa ukuba igazi lalingumgangatho ophezulu, ngaphezu kwezinto zonke ezingentla apha, ii-vithamini B2, B12 kunye ne-vitamin C nazo ziyafuneka.
Umgangatho wemihla ngemihla ye vithamini B9.
Ngakanani na umxholo we-folic acid kumzimba ofanelekileyo?
Umgangatho wemihla ngemihla ophakanyisiweyo kumntu oqhelekileyo ngu-400 μg we-folic acid, elinganayo newaka le-milligram. Abafazi abakhulelweyo badinga i-dose ephindwe kabili, eyi-800 mcg, kunye nomama osondezayo-600 mcg. Abantu abaphuza utywala, ngamanye amaxesha (i-cocktail, iwayini, ubhiya), mhlawumbi ayenaso i-vitamin B9, ilahleko ekhethekileyo ifunyanwa ngabantu abaphethwe ngotywala.
Ukwandisa umthamo we-aclic acid kuphakanyiswa xa uthatha iipilisi zokulawula ukuzalwa, kunye nokusetyenziswa okusebenzayo kwezidumbu ze-diuretics kunye ne-bactericides.
Ukungabi ne-vitamin B9.
Izibonakaliso zokunqongophala kwe-vitamin B9 zibandakanya: ubuthathaka, ukulibala, ukusila, ukuva, ukuxinezeleka, ukucaphuka, ukuvutha kolwimi kunye neentlobo, ubuhlungu be-neuralgic kubantu abadala.
I-aclic acid efunekayo eyimfuneko nayo i-vitamin B12, njengoko inceda ukuvelisa iiseli ezibomvu zegazi, kwaye isinceda ekusebenzeni kwamafutha, amaprotheni kunye ne-carbohydrate. Iqukethe iivithamini ezintso, isibindi, imifuno eluhlaza, iziqhamo, imvubelo, kwi-lentils eyomileyo kunye neembotyi, ngakumbi ingqolowa yegleyi kunye nengqolowa engapheliyo.
Ukungabikho kwe-acid ye-folic kuyinto eqhelekileyo kwaye kubangela ukungabikho, ukukhubeka, ukulibala kunye negazi. Kubalulekile ukuba nomxholo ophezulu we-vitamin B9 kubasetyhini 3-4 inyanga ngaphambi kokukhulelwa kwaye ngokukodwa ngexesha lokukhulelwa, oku kuya kuqinisekisa ukukhupha kwayo.
Ngenxa yokuntuleka, i-vitamin B9 idla ngokuphindaphindiweyo kubasetyhini abaneesifo ezifana ne-dysplasia yomlomo wesibeleko (ukungabikho kwimizimba yeseli, kungabonakala ngokukhawuleza), kunye nabasetyhini abaphethe iipilisi zokulawula. Ukongezelela, ukusilela kwe-aclic acid kubonakala kubantu abaneengxaki zengqondo, ukuxinezeleka, isifo se-ulcerative kunye nesifo sikaCrohn.
I-vitamin B9.
I-Vitamin B9 ithatha inxaxheba kwendima ye-coenzyme kwiimpendulo ezahlukeneyo ze-enzyme, inempembelelo enkulu ekutshintshisweni kwama-amino acids, kunye ne-biosynthesis ye-pyrimidine kunye ne-purine bases, oko kukuthi, i-nucleic acid, ebonisa ukubaluleka kwe-folic acid ekuphuhliseni nasekukhuleni kwezicubu emzimbeni. I-acid ye-folic nayo iyimfuneko kwinkqubo efanelekileyo ye-hematopoiesis, ngaphezu koko, iphakamisa umsebenzi wezitho zokutya.
I-acid ye-folic isetyenziselwa ukukhawulezisa ukubunjwa kweeseli ezibomvu zegazi, ezenzeka kwiimpawu zesifo somnxeba we-bone, kunye neemeko ze-hematopoiesis.
Ukutya okuqulethe i-vitamin B9.
Ziziphi ukutya ofuna ukuzisebenzisa ukuqinisekisa ukuba i-vitamin B9 inomlinganiselo okwaneleyo?
I-Vitamin B9 ifumaneka kwimveliso esisebenzisa ngayo imihla ngemihla. Kodwa, ngelishwa, ngokuqhelekileyo sisisichitha ngokupheka ngokungafanelekanga.
Igama le-aclic acid livela kwisiLatini kwaye lwakhiwa kwigama elithi "folium" - iqabunga. Ngako oko kungagqitywa ukuba i-folic acid inemali efanelekileyo iqulethwe ngamagqabi aluhlaza, kodwa kwiindawo ezintsha. Ngoko ke, amaqabunga aluhlaza angenziwa ukufakelwa kwamanzi, kwaye usebenzise la maqabunga e-persimmon, i-currant emnyama, isundu somthi, i-raspberry kunye ne-dogrose. Iipropati zonyango zilawulwa ngamagqabi endlein, i-linden, i-birch, i-mint, i-dandelion, i-yarrow, inaliti, i-hinge, i-nettle, njl.
Ngokubanzi, i-vitamin B9 nayo iqulethwe kwi-saladi, iparsley, ikhukhamba, i-beetroot, iklabishi, inyosi, i-lentils, kwimigqomo, kunye neziqhamo - ii-oranges.
Kuzo iimveliso eziqukethe i-folic acid, ungabandakanya inyama, amaqanda kunye nesonka esimnyama esisuka kumgubo opheleleyo. Kwakhona, ezi mveliso ziquka isibindi, ngaphezu kwe-vitamin B9, iqukethe ezinye iivithamini ezinceda ukudala igazi elimnandi - iivithamini B2, B12, A, kunye nentsimbi.
Ngelishwa, i-folic acid iyancipha ngexesha lokupheka. Isiqulatho esipheleleyo sevithamini B9 sincike ngexesha lokulungiselela ukutya. Emva kwakho konke, xa usupheka ixesha elide, amavithamini ambalwa aya kuhlala. Ngokuqhelekileyo, ngokupheka okuqhelekileyo kokutya kuthatha ngaphezu kwe-50% ye-folic acid. Ngenxa yoko kugqitywa ukuba yonke into kufuneka idliwe eluhlaza, ukuba akukho mfuneko yokutya okanye ukupheka. Ukuba ukupheka kwisitofu kuyimfuneko, ngoko kufuneka kwenziwe ngokukhawuleza kunokwenzeka, ngokushisa okuphezulu kwaye mhlawumbi kwisitya esivaliweyo.
Ubisi olubiniweyo olungenakubumba luqulethe i-folic acid eninzi, kodwa kulungele ukuba ibe yintlajiki okanye inzalo, njengoko zonke izakhiwo ezinobungakanani ze-folic acid ziyabonakala. I-Vitamin B9 yinto yokuqala ofuna ukuyifumana kwikhemistri ukuba utyhefu nge-methyl alcohol okanye ngesetyhefu esivamile. I-aclic acid ekwazi ukukhupha i-poisons emzimbeni.