John Myers
Folic acid - tseem hu ua vitamin B9 - feem ntau tsis txaus hauv kev noj haus niaj hnub no. Txij li thaum folic acid tsis tsuas yog tiv thaiv mob stroke xwb tab sis kuj muaj ntau lwm yam txiaj ntsig kev noj qab haus huv, kev hloov hauv kev noj haus yog tsim nyog rau ntau txoj hauv kev. Ntawm no peb nthuav qhia dab tsi noj zaub mov nrog ntau cov folic acids tuaj yeem zoo li.
Folic acid (vitamin B9): Latent folic acid deficiency yog tshwm sim
Folic acid belongs rau tsev neeg B vitamin thiab qee zaum hu ua vitamin B9. Folic acid yog lub ntsiab lus rau hluavtaws folic acid uas tau noj nyob rau hauv daim ntawv ntawm kev noj haus los yog ntxiv rau qee yam khoom noj. Lub ntuj folic acid hauv zaub mov hu ua folate. Rau lub hom phiaj ntawm kev yooj yim thiab vim qhov no tau dhau los ua kev coj ua, peb yuav siv lo lus folic acid lossis vitamin B9 hauv qab no.
Lub latent tsis muaj folic acid lossis vitamin B9 yog dav - tsis yog tsawg kawg yog vim qhov poob ntawm folic acid los ntawm kev lag luam ua zaub mov tuaj yeem nce mus txog 100 feem pua thiab los ntawm kev ua noj txog li 75 feem pua. "Latent" txhais tau hais tias tsis muaj cov tsos mob tsis txaus ntseeg, yam tsawg kawg tsis meej rau tus neeg mob.
Tom qab tag nrho, leej twg tuaj yeem koom nrog lub siab hloov pauv, daj ntseg, tsis qab los noj mov, thiab tsis nco qab nrog qee cov vitamin - tshwj xeeb tshaj yog vim tag nrho cov tsos mob no tuaj yeem muaj ntau yam ua rau?
Txawm li cas los xij, txawm hais tias cov tsos mob tau hais tseem zoo li tsis muaj teeb meem, tib yam tsis tuaj yeem hais txog mob stroke. Txawm li cas los xij, qhov no tuaj yeem yog qhov tshwm sim ntawm folic acid tsis txaus.
Kev tiv thaiv kab mob stroke: Yooj yim dua li koj xav
Stroke yog qhov thib ob ua rau tuag thoob ntiaj teb. Kev mob stroke feem ntau ua raws li lwm yam kev mob hlwb - raws li tus mob stroke kuj hu ua. Vim tias mob hlab ntsha tawg ua rau muaj kev pheej hmoo loj heev ntawm kev tuag - ib ncig ntawm peb lub hlis twg ntawm cov neeg mob stroke tuag thaum mob stroke lossis tsis ntev tom qab ntawd - kev tiv thaiv zoo yog qhov tseem ceeb heev.
Hmoov tsis zoo, peb feem ntau tsis paub yuav tiv thaiv tus kab mob no li cas. Qee lub sij hawm muaj kev tiv thaiv zoo, tab sis lawv nyuaj heev thiab siv sij hawm uas tsis tshua muaj neeg nyiam nqa tawm. Thaum nws los txog rau mob stroke, txawm li cas los xij, kev tiv thaiv zoo zoo li - raws li kev tshawb fawb tshiab - yog qhov yooj yim heev, yog li txhua tus tuaj yeem siv nws tam sim ntawd.
Vitamin B9 tiv thaiv mob stroke
Ib txoj kev tshawb fawb luam tawm hauv Phau Ntawv Xov Xwm ntawm American Medical Association koom nrog 20,000 tus neeg laus. Lawv txhua tus raug kev txom nyem los ntawm ntshav siab - qhov tseem ceeb ntawm kev pheej hmoo rau mob stroke. Txawm li cas los xij, lawv yeej tsis tau ntsib mob stroke lossis plawv nres.
Cov ntshav siab yog li ntawd suav tias yog ib qho kev pheej hmoo rau mob stroke vim nws feem ntau ua rau cov hlab ntsha thiab qhov no tig mus rau qhov hu ua ischemic stroke. Circulatory teeb meem tshwm sim vim cov ntshav txhaws hauv lub hlwb. Ischemic stroke yog hom mob stroke tshaj plaws (80-85 feem pua ntawm cov hlab ntsha yog ischemic hauv xwm).
Txawm li cas los xij, ntshav siab kuj tuaj yeem ua rau mob stroke ncaj qha, uas yog tias nws txhawb nqa cerebral hemorrhage. Hom mob stroke no hu ua hemorrhagic stroke. Nws muaj tsawg dua li ischemic stroke (20-25 feem pua ntawm cov hlab ntsha yog hemorrhagic strokes).
Ib nrab ntawm cov neeg koom nrog tam sim no tau txais cov tshuaj rau ntshav siab, ib nrab kuj tau siv cov tshuaj, tab sis qhov no ua ke nrog 0.8 mg (= 800 micrograms) ntawm folic acid lossis vitamin B9. Cov neeg sib tw tau saib xyuas kev kho mob nyob rau lub sijhawm 5 xyoos (los ntawm 2008 txog 2013).
Cov tshuaj folic acid ntxiv tau tuaj yeem txo qhov kev pheej hmoo ntawm mob stroke heev uas tsuas yog 282 tus neeg hauv pab pawg folic acid raug mob stroke hauv lub sijhawm hais, piv rau 355 hauv pawg folic acid-dawb.
Folic acid yog qhov tseem ceeb rau txhua tus neeg
Cov kws sau ntawv tshawb fawb tau piav qhia tias cov neeg koom nrog yav dhau los tsuas muaj cov qib folic acid qis mus rau nruab nrab tau txais txiaj ntsig los ntawm cov tshuaj folic acid ntxiv.
"Peb ntseeg hais tias kev kho mob folic acid yuav pab tau thiab txo qhov tshwm sim ntawm mob stroke txawm nyob rau hauv cov teb chaws uas folic acid-fortified yooj yim cov khoom noj thiab kev noj cov zaub mov noj txhua hnub yog qhov qub."
Vim hais tias yog tias ib tug neeg pom tseeb tias folic acid tsis txaus, ces qee zaus noj cov zaub mov muaj zog los yog me me ntawm folic acid nyob rau hauv ntau cov vitamin tshuaj yuav tsis ua kom pom kev txhim kho hauv folic acid.
Cov kws tshawb fawb tseem xav tias cov tshuaj folic acid ntxiv tuaj yeem tiv thaiv kev mob stroke tsis yog hauv cov neeg mob ntshav siab nkaus xwb tab sis zoo ib yam hauv txhua pawg neeg. Tab sis folic acid tiv thaiv kab mob stroke li cas? Nws ua haujlwm li cas? Thiab nws hloov li cas hauv lub cev?
Folic Acid (Vitamin B9) - Cov Khoom
Folic acid (vitamin B9) feem ntau ua haujlwm hauv cov hlwb. Piv txwv li, nws tau koom nrog hauv kev tsim cov khoom siv caj ces (DNA) thiab yog li hauv kev faib cell thiab tag nrho cov txheej txheem kev loj hlob thiab kho.
Nyob rau hauv cov ntaub ntawv ntawm ib tug loj heev folic acid deficiency, kuj muaj cov tsos mob sib txawv heev, xws li B. plaub hau poob, teeb meem ntawm daim tawv nqaij, kev nyuaj siab mus ob peb vas, anemia (anemia), thiab regression ntawm cov mucous daim nyias nyias nrog tom qab mucosal o nyob rau hauv lub plab zom mov ( mob plab, raws plab, stomatitis, thiab lwm yam) los yog nyob rau hauv lub urogenital ib ntsuj av.
Hauv cov poj niam cev xeeb tub, qhov tsis muaj folic acid tau hais tias yuav ua rau kom tus menyuam yug ntxov ntxov thiab nchuav menyuam thiab ua rau muaj qhov tsis xws luag hauv lub cev ("qhib qaum") hauv tus menyuam mos.
Txawm li cas los xij, yam uas ntseeg tau tias yog lub luag haujlwm tiv thaiv kev mob stroke (thiab tej zaum yuav mob plawv) yog vitamin B9 lub peev xwm, nrog rau cov vitamins B6 thiab B12, txhawm rau txhawm rau cov tshuaj lom amino acid homocysteine.
Homocysteine tsis yog noj nrog zaub mov tab sis yog tsim nyob rau hauv lub cev nws tus kheej ua ib feem ntawm cov protein metabolism. Vim nws toxicity, homocysteine yuav tsum tau tawg tam sim ntawd, tab sis qhov no tsis tuaj yeem tsis muaj folic acid.
Homocysteine tau hu ua "cov roj cholesterol tshiab". Nws ntseeg tau tias cov qib homocysteine siab yog qhov txaus ntshai tshaj li cov roj cholesterol siab, thiab cov kab mob uas tshwm sim los ntawm cov qib homocysteine siab kuj tseem nyob deb dua.
Homocysteine yog suav tias yog cov tshuaj lom ntawm tes, uas tuaj yeem tua cov hlab ntsha phab ntsa, ua rau kom nrawm nrawm ntawm oxidized LDL cov roj cholesterol nyob ntawd thiab yog li ua rau cov hlab ntsha thiab cov hlab ntsha hauv lub sijhawm ntev - qhov yuav tsum tau ua ua ntej rau kev mob plawv thiab mob stroke.
Nyob rau hauv cov ntaub ntawv ntawm folic acid deficiency (thiab kuj nyob rau hauv cov ntaub ntawv ntawm ib tug vitamin B6 los yog vitamin B12 deficiency), homocysteine qib hauv cov ntshav nce vim tias homocysteine tsis tuaj yeem tawg mus rau hauv cov khoom tsis zoo.
Txawm li cas los xij, folic acid tsis txaus tsis tsuas yog tshwm sim vim tias koj noj folic acid tsawg dhau nrog zaub mov. Lwm yam tseem ceeb kuj tuaj yeem ua rau folic acid tsis txaus.
Folic acid deficiency vim noj tshuaj
Yog tias koj xav tias folic acid tsis txaus thiab tab tom noj tshuaj rau qhov mob ntev, ces nco ntsoov xyuas koj cov tshuaj, vim tias ntau ntawm cov no tuaj yeem ua rau lossis ua rau cov folic acid tsis txaus.
Cov tshuaj uas inhibit qhov nqus ntawm folic acid los yog nullify nws cov nyhuv (folic acid antagonists) yog cov hauv qab no:
- Tshuaj rau qaug dab peg
- ASA (xws li tshuaj aspirin)
- Diuretics (cov ntsiav tshuaj dej)
- Kev kho mob ntshav qab zib mellitus (metformin)
- Sulfasalazine (ib qho tshuaj rau Crohn tus kab mob, mob plab ulcerative, thiab polyarthritis)
- MTX (methotrexate rau chemotherapy lossis - hauv koob tshuaj qis - rau rheumatism)
- Co-trimoxazole (ib qho tshuaj tua kab mob, piv txwv li rau cov kab mob urinary lossis kab mob ua pa) Thiab lwm yam ... (Txawm li cas los xij, kawm cov ntaub ntawv nplooj ntawv uas tuaj nrog koj cov tshuaj).
Cov kab mob feem ntau tshwm sim thaum tsis muaj cov khoom tseem ceeb. Txawm li cas los xij, es tsis txhob kuaj xyuas tus neeg mob cov vitamin thiab ntxhia ua ntej, lawv tau muab cov tshuaj uas txo lawv cov vitamin thiab ntxhia ntau ntxiv. Qhov no tsis tsuas yog tsis suav nrog kev kho mob. Lwm cov kab mob thiab cov kev mob tshwm sim hnyav dua kuj tshwm sim.
Yog li ntawd, yog tias koj noj ib qho ntawm cov tshuaj tau hais, koj qhov kev xav tau ntawm folic acid (thiab feem ntau kuj xav tau lwm yam tseem ceeb) ntau dua rau cov neeg uas tsis noj tshuaj. Nyob rau tib lub sijhawm, koj yuav tsum sib tham txog cov tshuaj folic acid nrog koj tus kws kho mob, vim tias folic acid tuaj yeem txo cov txiaj ntsig ntawm qee cov tshuaj (xws li tshuaj tiv thaiv kab mob lossis MTX).
Cov tshuaj tiv thaiv kev yug me nyuam txo cov qib folic acid
Txawm tias cov tshuaj tiv thaiv kev yug me nyuam ua rau cov qib folic acid tsawg nyob rau lub sijhawm ntev (hauv 30 feem pua ntawm txhua tus poj niam uas noj tshuaj).
Yog tias tus poj niam xav xeeb tub sai sai tom qab tso tseg cov tshuaj, nws yuav tsum tau kuaj xyuas nws qib folic acid ua ntej, tsa nws yog tias tsim nyog, thiab tsuas yog cev xeeb tub tam sim no!
Vim tias folic acid yuav tsum muaj peev xwm txo tau qhov kev pheej hmoo ntawm cov lus hais saum toj no ua tau neural raj tsis xws luag hauv lub embryo (qhib qaum = spina bifida). Vim li no, cov poj niam uas muaj lub siab xav muaj menyuam feem ntau noj cov zaub mov ntxiv nrog folic acid. Tsawg tus poj niam paub tias qhov khoom noj zoo ntawm folic acid tuaj yeem txo tus menyuam txoj kev pheej hmoo ntawm autism.
Vitamin B9 txo qhov kev pheej hmoo ntawm autism
Ntau cov kev tshawb fawb tam sim no qhia tau hais tias leej niam uas tau txais cov vitamin B9 zoo yuav muaj kev pheej hmoo tsawg ntawm kev muaj menyuam autistic dua li cov niam uas haus cov tshuaj folic acid tsawg. Cov hauv qab no tau nthuav tshwj xeeb:
Nws paub tias leej niam raug tshuaj tua kab thaum cev xeeb tub tuaj yeem ua rau tus menyuam muaj kev pheej hmoo ntawm autism. Txawm li cas los xij, hauv kev tshawb fawb lub Cuaj Hlis 2017, folic acid ua tau tawm tsam qhov tsis zoo ntawm cov tshuaj tua kab ntawm kev pheej hmoo autism.
Cov neeg uas xav tau ntau ntxiv rau folic acid
Folic acid tsis yog ib qho tseem ceeb thaum cev xeeb tub, tab sis kuj thaum pub niam mis. Qhov kev xav tau ntawm folic acid kuj nce ntxiv rau cov neeg laus.
Cov neeg haus luam yeeb thiab cov neeg uas nyiam haus dej cawv nrog rau txhua tus neeg uas feem ntau noj cov zaub mov uas tsis muaj folic acid, piv txwv li cov uas tsis nyiam noj zaub ntsuab, tshuaj ntsuab, legumes, thiab zaub qhwv, feem ntau kuj raug kev txom nyem los ntawm folic acid deficiency. .
Tsis tas li ntawd, ib qho tsis muaj hlau, vitamin C tsis txaus, vitamin B12 tsis muaj peev xwm, thiab zinc tsis muaj peev xwm ua kom lub cev tsis muaj folic acid. Yog tias koj muaj folic acid tsis txaus, koj yuav tsum tsis txhob xav txog folic acid nkaus xwb tab sis kuj hais txog cov khoom tseem ceeb thiab cov zaub mov hais.
Ntau cov vitamin B9 tshwj xeeb tshaj yog rau cov pab pawg muaj kev pheej hmoo
Kev noj zaub mov ntxiv nrog cov vitamin B9 yuav tsum tau siv zog me ntsis thiab pheej yig, yog li ib tus yuav tsum tsis txhob hnov qab txog qhov muaj peev xwm tiv thaiv kev noj qab haus huv - tshwj xeeb tshaj yog tsis yog tias koj koom nrog pab pawg muaj kev pheej hmoo mob stroke, xws li B. raug kev txom nyem los ntawm ntshav siab lossis ntshav qab zib, rog dhau, tej zaum. twb qhia thawj cov tsos mob ntawm arteriosclerosis los yog muaj ntshav lipid siab.
Tau kawg, qib folic acid tuaj yeem tsis tsuas yog nce nrog kev noj zaub mov ntxiv, tab sis kuj nrog kev noj zaub mov nplua nuj folic acid.
Cov zaub mov muaj folic acid lossis vitamin B9
Txawm hais tias nws tsis yooj yim heev - yog tias koj tau noj "ib txwm ua tiav" txog tam sim no - kom haus ntau cov folic acid nrog zaub mov, nws tsis yooj yim sua. Txawm li cas los xij, nws yog ntiaj teb kev noj qab haus huv dua li tsuas yog nqos cov ntsiav tshuaj folic acid xwb. Qhov zoo tshaj plaws ntawm folic acid muaj xws li:
- Tsaus ntsuab nplooj zaub thiab tshuaj ntsuab (xws li spinach, lettuce, parsley, chard, thiab lwm yam); Lo lus "folic acid" yog muab los ntawm lo lus Latin "folium" rau "nplooj" thiab qhia tias pawg zaub mov twg yog qhov zoo tshaj plaws ntawm folic acid.
- Kale zaub ntsuab (xws li Brussels sprouts, kale, savoy cabbage, thiab broccoli)
- Tag nrho lwm yam zaub, tshwj xeeb tshaj yog eggplant
- Qee cov txiv hmab txiv ntoo thiab kua txiv hmab txiv ntoo (ntau cov txiv hmab txiv ntoo tsuas yog muab cov folic acid me ntsis xwb. Cov kua txiv hmab txiv ntoo tsuas yog muab cov folic acid yog tias lawv tau qhuav qhuav tam sim ntawd ua ntej noj. Txiv nkhaus taw, txiv nkhaus taw, txiv hmab txiv ntoo qhuav muaj folic acid tsawg vim tias cov folic acid tawg hauv cov txheej txheem ziab.)
- Txiv ntseej (xws li hazelnuts thiab walnuts)
- Legumes (nrog rau txiv laum huab xeeb)
Vitamin B9: Qhov xav tau
Qhov xav tau ntawm cov vitamin B9 rau cov poj niam noj qab haus huv thiab tsis cev xeeb tub yog muab li 300 txog 400 micrograms. Txawm li cas los xij, cov koob tshuaj kho mob hauv txoj kev tshawb fawb mob stroke saum toj no yog 800 micrograms, zoo li cov ntaub ntawv hauv kev tshawb fawb txog kev tiv thaiv autism tau hais. Thiab qee zaum - nyob rau hauv cov ntaub ntawv ntawm cov pov thawj folic acid tsis txaus thiab nce qib homocysteine ntau - txhua hnub koob tshuaj 1000 micrograms tau siv (qee zaum koob tshuaj txog 5000 micrograms), tab sis qhov no yuav tsum tau tham nrog tus kws kho mob.
Khoom noj khoom haus ib txwm ua rau folic acid tsis txaus
Txij li cov khoom noj uas tau hais los saum toj no tsuas yog noj tsawg heev los ntawm ntau tus neeg thiab folic acid kuj tseem ceeb heev, piv txwv li folic acid poob siab (txog 75 lossis 100 feem pua) yuav tsum tau xav tias thaum ua noj thiab kib nrog rau lub sijhawm cia ntev dua. lub sij hawm, nws ntog Nws tsis yooj yim rau cov neeg feem coob los npog qhov tsawg kawg nkaus folic acid yuav tsum tau. Yog li ntawd, folic acid deficiency yog inevitable nrog ib txwm noj.
Yuav ua li cas thiaj li kho cov koob tshuaj ntawm 800 micrograms kom tiav nrog kev noj haus ib leeg? Nws yog qhov ua tau, tab sis tsis yog nrog kev noj zaub mov "ib txwm" - raws li koj tuaj yeem pom hauv peb qhov piv txwv ntawm kev noj zaub mov nplua nuj folic acid hauv qab no.
Rau cov neeg feem coob, txawm li cas los xij, nws yooj yim dua yog tias kev noj zaub mov muab, piv txwv li, 400 micrograms ntawm folic acid thiab lwm 400 mus rau 600 micrograms ntawm folic acid muab nrog cov vitamin B complex ntxiv (ua ke nrog lwm cov vitamins B). .
Yuav ua li cas koj yeej xav ua nws yog ntawm koj. Koj tuaj yeem ua rau koj cov txheej txheem ntxiv nyob ntawm seb koj tus kheej folic acid li cas. Yog li cia qhov no txiav txim siab ua ntej thiab tom qab ntawd txiav txim siab npaum li cas vitamin B9 koj xav tau thiab koj xav muab nws li cas.
Muaj folic acid ntsuas
Qib folic acid yog ntsuas hauv cov ntshav tag nrho, tsis yog hauv ntshav lossis ntshav ntshav. Txawm li cas los xij, kev txiav txim siab qib homocysteine ntau dua.
Homocysteine yog ib qho cim
Hauv cov neeg noj qab haus huv, qib homocysteine yuav tsum tsis txhob siab dua 15 μmol / l. Txawm li cas los xij, tus nqi zoo tshaj yog qis dua 10 µmol / l. Yog tias qib homocysteine tau siab dhau lawm, koj paub tias folic acid thiab cov vitamins B6 thiab B12 ploj lawm (los yog ib qho ntawm peb yam).
Txhawm rau kom muaj kev nyab xeeb, tag nrho peb cov vitamins raug kho kom zoo - los ntawm kev noj zaub mov lossis kev noj zaub mov kom tsim nyog. Yog tias koj xaiv rau tom kawg, hmoov tsis tsis muaj qhov sib xyaw kom haum. Ntau cov kev tshawb fawb tau ua tiav ntawm kev txo qis homocysteine - thiab txhua qhov kev tshawb fawb tau sim ntau yam koob tshuaj rau lub sijhawm sib txawv (xws li 4 lub lis piam mus rau 6 xyoo, nrog rau kev tshawb fawb feem ntau nyob nruab nrab ntawm 6 thiab 24 lub hlis).
- Cov koob tshuaj ntawm 25 mus rau 2000 micrograms ntawm vitamin B12 tau siv.
- Cov koob tshuaj ntawm 20 mus rau 300 mg ntawm vitamin B6 tau siv.
- Cov koob tshuaj ntawm 400 mus rau 30,000 micrograms ntawm folic acid tau siv
Txawm li cas los xij, cov kev npaj ib txwm ua rau txo qis homocysteine muaj 8 - 100 mg ntawm vitamin B6 (txawm tias nws paub tias koob tshuaj qis dua 10 mg tsis muaj kev cuam tshuam rau qib homocysteine thiab tsis zoo dua li folic acid ib leeg), 600 - 1000 μg folic acid thiab 500 mus rau 2000 μg vitamin B12. Yog tias koj xav ua qhov kev npaj no, thov tham nrog koj tus kws kho mob.
Nyob rau lub sijhawm no, qhov txo qis ntawm homocysteine yog qhov tsis sib haum xeeb vim tias tsis pom muaj txiaj ntsig zoo rau kev pheej hmoo ntawm cov hlab plawv. Tab sis peb tsab xov xwm tsis yog hais txog homocysteine , tab sis hais txog kev ua kom zoo ntawm folic acid theem - thiab homocysteine yog ib qho txiaj ntsig zoo kom txo qis folic acid tsis txaus.
Kev npaj zaub mov - noj zaub mov nrog ntau cov folic acids
Hauv qab no yog ib qho piv txwv ntawm kev npaj pluas noj rau ib hnub nrog kev noj zaub mov uas muaj ntau ntawm folic acids thiab tseem yog cov nroj tsuag nkaus xwb (hauv kab lus kwv yees cov ntsiab lus folic acid hauv micrograms).
Sawv ntxov: Oatmeal ua los ntawm 50 g oat flakes (50) nrog 1 kua (5), ½ txiv tsawb (6), thiab 10 g walnut kernels (9) - tag nrho cov folic acid: 70 micrograms
Ib nrab sawv ntxov: Ntsuab smoothie ua los ntawm 1 txiv tsawb (12), 200ml OJ (freshly squeezed, 80), thiab 80g spinach (120) - Tag nrho cov folic acid: 212 micrograms
Noj su: Zaub xam lav ua los ntawm 100 grams ntawm yaj lub lettuce (145), 100 grams ntawm carrots (25), 50 grams peppers (30), 1 avocado (20), 10 grams parsley (15), thiab 10 grams hazelnuts - tag nrho cov folic. acid: 242 μg
Hmo ntuj: 200 grams zaub, xws li B. cauliflower, broccoli, los yog zoo sib xws (200) nrog ib sab phaj - tag nrho cov folic acid: 100 micrograms - uas yog qhov poob (kwv yees li 50 feem pua) los ntawm steaming twb muab coj mus rau hauv tus account ntawm no.
Kev noj zaub mov zoo muab 600 µg ntawm folic acid ib hnub
Nrog rau cov khoom noj no ib leeg koj tau txais ib qho zoo 600 micrograms ntawm folic acid - txawm hais tias cov tais diav thiab khoom noj txom ncauj tseem tsis tau teev thiab suav nrog, xws li B. pasta, qos yaj ywm, pseudocereals, almond mis nyuj, legumes, taum paj, txiv hmab txiv ntoo qhuav, txiv hmab txiv ntoo, txoj kev sib xyaw. , thiab lwm yam, tag nrho cov uas muab cov folic acid ntxiv, yog li koj tuaj yeem noj ntau tshaj 600 micrograms ntawm folic acid nrog kev noj qab haus huv.
Vitamin C txhim kho kev siv folic acid
Tsis tas li ntawd, ib yam li hlau, vitamin C tuaj yeem ua rau kev siv cov folic acid. Txawm li cas los xij, raws li koj tuaj yeem pom hauv txoj kev npaj khoom noj khoom haus, tag nrho cov pluas noj tsis yog tsuas yog muab folic acid xwb tab sis kuj tau txais ntau cov vitamin C, vim qhov zoo tshaj plaws ntawm cov vitamin C paub tias yog txiv hmab txiv ntoo, tshuaj ntsuab, thiab zaub.
