Danielle Moore
Folic acid, yomwe imadziwikanso kuti vitamini B9 kapena folate, ndi vitamini yosungunuka m'madzi yomwe ndiyofunikira kwambiri pakugawikana kwa ma cell ndikukula m'thupi. Amayi oyembekezera ndi oyamwitsa amafunikiranso kuchuluka. Tikukudziwitsani za zakudya zisanu ndi ziwiri zapamwamba za folic acid!
Thupi limafunikira zakudya zomwe zili ndi folic acid chifukwa sizingathe kupanga vitamini B yokha. Chamoyocho chimafunikira kupatsidwa folic acid kuti kagayidwe kachakudya aziyenda bwino. Akuluakulu amadya pafupifupi ma micrograms 400 a vitamini tsiku lililonse. Ngati malo osungira m'thupi salinso, kuchepa thupi, kutsekula m'mimba, kuchepa kwa magazi m'thupi, komanso ngakhale kukhumudwa kumatha kuchitika. Chifukwa chake muyenera kubisa zomwe mumafunikira tsiku lililonse za folic acid kudzera muzakudya - zakudya zisanu ndi ziwiri zomwe zili ndi folic acid wambiri:
1. Sipinachi ya masamba ngati katundu wa folic acid
Ndi 145 micrograms pa 100 magalamu, masamba obiriwira ndi amodzi mwazakudya za folic acid pamlingo wopambana. Palibe kanthu kuti dzina la vitamini limachokera ku liwu lachilatini "folium", lomwe limatanthauza "tsamba". Ngati mukufuna kukonza masamba atsopano a sipinachi ndikusunga zakudya zambiri momwe mungathere, muyenera kutenthetsa sipinachi ndikusakaniza ndi zotsalazo kumapeto kwa kukonzekera. Ndipo sipinachi yamasamba imathanso kudyedwa yaiwisi mu saladi.
2. Mkate wa Wholemeal - chakudya chodzaza ndi folate
Mkate wa Wholemeal ndi chakudya chosinthika kwambiri cha folic acid komanso bomba lenileni lazakudya. Kuphatikiza pa vitamini wofunikira, ilinso ndi michere yazakudya, yomwe imapangitsa kuti mukhale odzaza kwa nthawi yayitali komanso kuti chimbudzi chizikhala bwino. Magawo anayi ang'onoang'ono a mkate wathunthu amapereka pafupifupi ma microgram 72 a folic acid. Kuphatikiza apo, imakhala ndi calcium, potaziyamu, ndi magnesium yambiri.
3. Nandolo: Zambiri pa folic acid
Zomera zazing'ono, zobiriwira, zozungulira sizokoma zokha. Pankhani ya zakudya, nandolo zilinso m'gulu lazakudya za folic acid. Pokhala ndi ma microgram 160, chakudyacho chimakwanira kupitirira gawo limodzi mwa magawo atatu a zofunika za tsiku ndi tsiku za munthu wamkulu. Njira yabwino kwa nandolo zatsopano - zomwe sizipezeka nthawi zonse - ndi nandolo zozizira. Blanched mwachidule kusunga zambiri zakudya.
4. Broccoli, chakudya chodziwika bwino chokhala ndi folate
Ngati mukufuna kudya phukusi lonse la thanzi, gwiritsani ntchito: broccoli. Sizopanda pake kuti chakudya chokhala ndi folic acid ndi chimodzi mwazabwino kwambiri zomwe timadziwa. 500 magalamu a kabichi wobiriwira amapereka 200 micrograms ya vitamini, kuphimba theka la zofunikira za tsiku ndi tsiku za munthu wamkulu. Kaya ndi supu, yowotcha pang'ono, kapena ngati gawo la saladi yokoma, palibe malire pakukonzekera broccoli.
5. Katsitsumzukwa - Folic acid mu zobiriwira ndi zoyera
Katsitsumzukwa kobiriwira ndi koyera ndi zakudya za folic acid. 400 magalamu a katsitsumzukwa koyera amaposa zofunikira za tsiku ndi tsiku za munthu wamkulu, katsitsumzukwa kobiriwira sikutsika konse koyera. Ndipo kukoma kwa katsitsumzukwa kumakhutiritsa mulimonse. Kukoma kwake ndikoyenera kutsagana ndi nsomba ndi mbatata mu masika.
6. Nyemba zoyera ngati gwero la folic acid
Mofanana ndi nyemba zonse, nyemba za impso ndizochepa mphamvu. Amakudzazani kwa nthawi yayitali ndikupereka mapuloteni ofunikira komanso chitsulo chofunikira. 100 magalamu a nyemba zouma zouma zimakhala ndi 200 magalamu a folic acid. Chakudyacho chimapezekanso ngati chitini. Aliyense amene amagwiritsa ntchito nyemba zoyera kuchokera mumtsuko kapena mtsuko akuchita zonse bwino. Chifukwa zakudyazo zimasungidwa panthawi yosungidwa. Ndipo palinso mfundo ina yowonjezera: nyemba siziyenera kunyowa usiku wonse, koma zimatha kudyedwa nthawi yomweyo.
7. Ziphuphu za nyemba - zopatsa mphamvu zochepa, zowonjezera mu folic acid
Mphukira zowawitsazi tsopano zatchuka kwambiri m'dziko lino monga momwe anabadwira ku India. Zomwe anthu ambiri sadziwa: ali ndi mphukira za mung, koma dzina la kuphukira kwa soya lakhazikika. Mphukira zotsika kwambiri, zokhala ndi michere yambiri zimakhalanso ndi ma microgram 160 a folic acid mu 100 magalamu. Ukhondo makamaka ndi wofunika posunga ndi kukonza mphukira. Popeza zimaonongeka msanga, ndi malo abwino oberekera majeremusi. Kutsuka bwino kapena kupukuta pang'ono ndikofunikira.
Aliyense amene nthawi zonse amaika zakudya zisanu ndi ziwiri za folic acid patebulo samangodya zakudya zosiyanasiyana koma koposa zonse, amadyanso zathanzi.
