Danielle Moore
Folic acid, tseem hu ua vitamin B9 los yog folate, yog ib qho dej-soluble vitamin uas yog ib qho tseem ceeb rau kev faib cell thiab kev loj hlob ntawm lub cev. Cov poj niam cev xeeb tub thiab pub niam mis yog li ntawd kuj muaj kev xav tau ntau ntxiv. Peb qhia koj txog xya cov khoom noj folic acid saum toj kawg nkaus!
Lub cev xav tau cov khoom noj uas muaj folic acid vim lawv tsis tuaj yeem tsim cov vitamin B nws tus kheej. Lub cev xav tau folic acid rau kev khiav haujlwm ntawm cov txheej txheem metabolic. Cov neeg laus noj txog 400 micrograms ntawm cov vitamin txhua hnub. Yog hais tias cov depots nyob rau hauv lub cev tsis ntxiv, poob phaus, raws plab, anemia, thiab txawm tias muaj kev nyuaj siab tuaj yeem tshwm sim. Yog li ntawd, koj yuav tsum them koj cov kev xav tau ntawm folic acid txhua hnub los ntawm cov zaub mov - xya cov zaub mov uas muaj cov ntsiab lus folic acid siab tshaj plaws:
1. Nplooj spinach ua cov khoom folic acid
Nrog 145 micrograms ib 100 grams, zaub nplooj ntsuab yog ib qho ntawm cov khoom noj folic acid par zoo. Nws tsis yog rau tsis muaj dab tsi uas lub npe ntawm cov vitamin muab los ntawm Latin lo lus "folium", uas txhais tau tias "nplooj". Yog tias koj xav ua cov nplooj tshiab spinach thiab khaws ntau cov as-ham raws li qhov ua tau, koj yuav tsum ua kom cov spinach thiab tsuas yog sib tov nrog cov khoom xyaw ntxiv thaum kawg ntawm kev npaj. Thiab nplooj spinach tuaj yeem noj nyoos hauv zaub xam lav.
2. Wholemeal qhob cij - cov khoom noj uas muaj folate
Wholemeal qhob cij yog ib qho khoom noj muaj ntau yam folic acid thiab lub foob pob tawg tiag. Ntxiv nrog rau cov vitamin tseem ceeb, nws tseem muaj cov khoom noj muaj fiber ntau, uas ua rau koj puv sijhawm ntev thiab ua kom lub plab zom mov zoo. Plaub lub ncuav me me ntawm cov nplej tag nrho muab ib ncig ntawm 72 micrograms ntawm folic acid. Tsis tas li ntawd, nws muaj ntau ntawm calcium, potassium, thiab magnesium.
3. Peas: Loj ntawm folic acid
Cov me me, ntsuab, spherical legumes tsis yog qab xwb. Nyob rau hauv cov nqe lus ntawm cov as-ham, peas kuj yog nyob rau hauv sab saum toj pab koomtes ntawm folic acid cov khoom noj. Nrog 160 micrograms, cov zaub mov npog ntau tshaj li ib feem peb ntawm cov neeg laus cov kev xav tau niaj hnub. Ib qho kev xaiv zoo rau cov peas tshiab - uas tsis yog ib txwm muaj - yog cov peas khov. Blanched luv luv kom khaws tau feem ntau ntawm cov as-ham.
4. Broccoli, ib qho khoom noj uas muaj folate-nplua nuj
Yog tias koj xav noj tag nrho pob ntawm kev noj qab haus huv, siv nws: broccoli. Nws tsis yog rau tsis muaj dab tsi uas cov zaub mov muaj folic acid yog ib qho zoo tshaj plaws uas peb paub. 500 grams ntawm ntsuab cabbage muab ib tug whopping 200 micrograms ntawm cov vitamin, npog ib nrab ntawm ib tug neeg laus cov kev xav tau txhua hnub. Txawm hais tias ua kua zaub, maj mam steamed, los yog ua ib feem ntawm cov zaub xam lav qab, yuav luag tsis muaj kev txwv rau kev npaj broccoli.
5. Asparagus - Folic acid nyob rau hauv ntsuab thiab dawb
Ob qho tib si ntsuab thiab dawb asparagus yog cov zaub mov tseem ceeb folic acid. 400 grams ntawm asparagus dawb tshaj li niaj hnub yuav tsum tau ntawm ib tug neeg laus, lub ntsuab asparagus nyob rau hauv tsis muaj txoj kev inferior rau dawb. Thiab qhov saj ntawm asparagus yog convincing lawm. Nws qhov saj zoo yog qhov zoo tshaj plaws nrog rau ntses thiab qos yaj ywm thaum caij nplooj ntoos hlav.
6. taum dawb ua qhov chaw ntawm folic acid
Zoo li tag nrho cov legumes, lub raum taum yog me me powerhouses. Lawv ua rau koj ntev ntev thiab muab cov protein thiab cov hlau tseem ceeb. 100 grams ntawm qhuav taum qhuav muaj 200 grams ntawm folic acid. Cov zaub mov kuj muaj raws li lub kaus poom. Tus neeg twg uas siv taum dawb los ntawm lub kaus poom los yog lub thawv yog ua txhua yam zoo. Vim tias cov as-ham raug khaws cia thaum khaws cia. Thiab muaj lwm qhov ntxiv: cov taum tsis tas yuav tsum tau soaked thaum hmo ntuj, tab sis tuaj yeem noj tam sim ntawd.
7. Taum sprouts - calories tsawg, siab hauv folic acid
Lub crunchy sprouts tam sim no tsuas yog nrov nyob rau hauv lub teb chaws no raws li nyob rau hauv lawv lub teb chaws ntawm lub hauv paus chiv keeb, Is Nrias teb. Muaj coob tus neeg tsis paub: lawv muaj mung taum sprouts, tab sis lub npe soybean sprouts tseem tau tsim. Cov noob qoob loo uas muaj calorie tsawg, muaj cov zaub mov nplua nuj kuj muaj 160 micrograms ntawm folic acid hauv 100 grams. Kev tu cev tshwj xeeb yog qhov tseem ceeb thaum khaws cia thiab ua cov sprouts. Txij li thaum lawv lwj sai sai, lawv yog qhov zoo tshaj plaws yug me nyuam rau cov kab mob. Kev ntxuav kom huv lossis luv luv blanching yog qhov yuav tsum tau ua.
Txhua tus uas niaj hnub muab xya cov zaub mov folic acid rau ntawm lub rooj tsis tsuas yog noj ntau yam zaub mov xwb tab sis tseem ceeb tshaj, kuj noj qab haus huv.
