Danielle Moore
I-Folic acid, ekwabizwa ngokuba yi-vitamin B9 okanye i-folate, yivithamin enyibilikayo emanzini ebaluleke kakhulu kulwahlulo lweeseli kunye nokukhula komzimba. Abasetyhini abakhulelweyo nabancancisayo ke ngoko banemfuno eyongeziweyo. Sinazisa ngokutya okusixhenxe okuphezulu kwe-folic acid!
Umzimba udinga ukutya okune-folic acid kuba awukwazi ukuvelisa i-vitamin B ngokwayo. Umzimba ufuna i-folic acid ukuze iqhube kakuhle iinkqubo zemetabolism. Abantu abadala badla malunga ne-400 micrograms ye-vitamin yonke imihla. Ukuba i-depot emzimbeni ayizaliswanga, ukwehla kobunzima, urhudo, i-anemia, kunye nokudandatheka kunokwenzeka. Ngoko ke kufuneka uhlawule imfuno yakho yemihla ngemihla ye-folic acid ngokutya-ukutya okusixhenxe okunomxholo ophezulu we-folic acid:
1. Isipinatshi segqabi njengomthengisi we-folic acid
Nge-145 micrograms nge-100 grams, imifuno enamagqabi aluhlaza yenye ye-folic acid yokutya ngokugqwesileyo. Akunjalo ukuba igama levithamini livela kwigama lesiLatini elithi "folium", elithetha "iqabunga". Ukuba ufuna ukucubungula amagqabi amatsha wesipinatshi kunye nokugcina izondlo ezininzi ngangokunokwenzeka, kufuneka uqhube isipinashi kwaye udibanise kuphela kunye nezithako eziseleyo ekupheleni kwamalungiselelo. Kwaye isipinatshi samagqabi sinokutyiwa sikrwada kwisaladi.
2. Isonka se-Wholemeal - ukutya kwe-folate yokuzalisa
Isonka se-Wholemeal kukutya okuguquguqukayo ngokukodwa kwe-folic acid kunye nebhombu yezondlo zokwenyani. Ukongeza kwi-vitamin ebalulekileyo, iqulethe i-fiber yokutya, egcina ugcwele ixesha elide kwaye iqinisekisa ukugaya okulungileyo. Izilayi ezine zesonka esipheleleyo zibonelela malunga ne-72 micrograms ye-folic acid. Ukongeza, iqulethe eninzi calcium, potassium, kunye magnesium.
3. Ii-ertyisi: Zinkulu kwi-folic acid
Iimbotyi ezincinci, eziluhlaza, ezingqukuva azimnandi nje kuphela. Ngokuphathelele izondlo, ii-peas zikwakho kwinqanaba eliphezulu lokutya kwe-folic acid. Ngee<em>microgram ezili-160, ukutya kugubungela ngaphezu kwesithathu sento efunekayo yemihla ngemihla yomntu omdala. Enye indlela efanelekileyo kwii-peas ezitsha - ezingahlali zifumaneka - ii-peas ezikhenkcezisiweyo. I-Blanched ngokufutshane ukugcina uninzi lwezondlo.
4. I-Brokholi, ukutya okune-folate edumileyo
Ukuba ufuna ukutya iphakheji epheleleyo yempilo, sebenzisa: i-broccoli. Ayisiyonto into yokuba ukutya okune-folic acid yenye yezona zinto zisempilweni esizaziyo. I-500 grams yeklabishi eluhlaza inika i-200 micrograms yevithamini, egubungela isiqingatha semfuno yemihla ngemihla yomntu omdala. Ingaba njengesobho, i-steamed lighted, okanye njengenxalenye yesaladi emnandi, akukho phantse imida yokulungiswa kwe-broccoli.
5. I-Asparagus - i-Folic acid eluhlaza kunye nomhlophe
Zombini i-asparagus eluhlaza kunye nemhlophe kukutya okuphambili kwe-folic acid. I-400 grams ye-asparagus emhlophe idlula imfuno yemihla ngemihla yomntu omdala, i-asparagus eluhlaza ayikho indlela engaphantsi komhlophe. Kwaye incasa ye-asparagus iyakholisa nakanjani na. Incasa yayo entle yindlela efanelekileyo yokukhapha iintlanzi kunye neetapile entwasahlobo.
6. Iimbotyi ezimhlophe njengomthombo we-folic acid
Njengazo zonke iimbotyi, iimbotyi zezintso zinamandla amancinci. Bakuzalisa ixesha elide kwaye banike iprotheyini ebalulekileyo kunye nentsimbi ebalulekileyo. I-100 grams yeembotyi ezimhlophe ezomileyo ziqukethe i-200 grams ye-folic acid. Ukutya kukwafumaneka njengetoti. Nabani na osebenzisa iimbotyi ezimhlophe kwitoti okanye ijagi wenza yonke into ngokufanelekileyo. Ngenxa yokuba izondlo zigcinwa ngexesha lokulondolozwa. Kwaye kukho enye ingongoma yokudibanisa: iimbotyi akufuneki zifakwe ubusuku bonke, kodwa zinokudliwa ngokukhawuleza.
7. Iibhontshisi ezihlumayo - iikhalori eziphantsi, eziphezulu kwi-folic acid
Izihluma ezikrunekileyo ngoku zithandwa kakhulu kweli lizwe njengoko kwilizwe labo imvelaphi, iIndiya. Into abangayaziyo abantu abaninzi: banamahlumelo embotyi yeembotyi, kodwa igama leembotyi zesoya liyaziwa nangona kunjalo. I-calorie ephantsi, ihlumela ezinomsoco nazo ziqulethe i-160 micrograms ye-folic acid kwi-100 grams. Ucoceko olukhethekileyo lubalulekile xa ugcina kwaye ulungisa izihluma. Ekubeni zisonakala ngokukhawuleza, ziyindawo efanelekileyo yokuzalela iintsholongwane. Ukuhlamba ngokucokisekileyo okanye i-blanching emfutshane kunyanzelekile.
Nabani na osoloko ebeka ezi sixhenxe zefolic acid zokutya etafileni akatyi nje iintlobo ezahlukeneyo zokutya kodwa ngaphezu kwako konke, ukwatya okunempilo.
