"Tsamba dzose dzinodiwa, tsamba dzose dzinokosha!" - chirevo chakanaka pamusoro pemigumisiro yevhitamisi pane hutano hwevanhu uye hupenyu. Pakati pevamwe "vabatsiri" vemuviri wedu kuti zvive neropafadzo inokosha pakuberekwa kwehupenyu hutsva hwakanaka uye kwete kungogadziriswa, vitamini B9 (Vs, M) kana folic acid inokodzera. Izvo kwaari kuti isu tinosungirwa nehutachiona hwemasabolism, kuumbwa kwemasero eropa, kuumbwa kwehutachiona uye kushandiswa kusina kushandiswa kwemashoko emimba.
Uye zviratidzo zvakadai sekutsamwa, kuneta, kurasikirwa kwechido, uye munguva pfupi kusangana nemarutsiro, chirwere, kurara kwemvere, kuputika kweganda, kuratidzika kwezviduku zviduku mumuromo, kuratidza kusashaiwa kwevhitamini mumuviri uye kudiwa kwakanyanya kuidzorera. Mhedzisiro yekushayikwa kwe folic acid is anemia.
Super-vitamin-folic acid
Basa re vitamini iyi muhupenyu hwemumishinari haigoni kusimbiswa. Kubvuma kwe folic acid panguva yekuzvitakura ndicho chinhu chinokosha pakugadzirisa maitiro e-placenta uye fetus pasina hutachiona hwekuvandudzwa kwe-neural tube (spinal cracks), hydrocephalus, anencephaly (kusabatwa kweuropi nemutsipa weropa), cerebral hernias. Kushayikwa kwevhitamini B9 mumavhiki 12 ekutanga ekuzvitakura kunoita kuti zvive zvakaoma kugovana masero embryo, inhibisa kukura uye kukura kwezviviri uye nhengo dzaro, nzira dze hematopoiesis, uye kunowedzera dambudziko rekucheka mupfungwa kwemwana. Ndicho chikonzero chimiro chezuva nezuva che folic acid mukuzvitakura chinofanira kuva kubva 400 mcg.
Iyo yega yevhitamini B9, yakakosha pakugadzirisa uye kushanda kwemuviri, inogadzirisa yakakwana yemukati microflora. Asi chete ma "mapenzi" ayo, kunyanya panguva yekuzvitakura uye lactation, muviri hauna kukwana. Mukuwedzera, folic acid haikwanisi kuunganidza mumuviri, inoda zuva nezuva uye nguva dzose kugadziriswa kwezviwanikwa zvayo kubva kunze.
Sources ye folic acid
Pachikonzero ichi, zvakakosha zvikuru kuziva kuti folic acid iripi. Sezvo zita revhitamini richifananidza nechiLatini "folium" - shizha, saka, pakutanga, rinonyanya kusvibira mashizha:
- sipinashi;
- parsley;
- bhuruu eiii;
- lettuce.
Folic acid iripo mumiriwo inotevera:
- kabichi uye broccoli;
- karoti;
- beet;
- tomato;
- mbatata.
Uyewo pane mune zvibereko zvakadaro:
- zvizhinji zvese mumichero yemitrus (nokuda kwechikonzero chimwechete, maji uye matsva kubva kwavari anobatsira);
- avocado;
- peaches;
- watermelons.
Asi vatungamiri pakati pezvinhu zvakasikwa zvine folic acid ndivo walnuts uye legumes:
- bhinzi bhinzi;
- lentils;
- nyemba.
Uyewo maitiro akanaka kwazvo e vitamini B9:
- Asparagus;
- mushroom;
- soya;
- gorosi germ;
- michero kubva kuupfu hwakakwana;
- rice, oats, marlet uye groats-buckwheat;
- mbiriso;
- tomato juice;
- sunflower mbeu.
Kune zvigadzirwa zvemhuka zvinobva kune folic acid ndezvi:
- beef chiver;
- chiropa chekodhi;
- itsvo;
- caviar;
- horse mackerel;
- evha yolk;
- cheese;
- cottage cheese;
- kefir;
- kirimu.
Pakudya zvokudya zvakapfuma muboka rino reVitamini B, zvinokosha kufunga nezvekuti panguva yekurapa kwekupisa inogumburwa uye inorasikirwa kusvika 90% yehuwandu muhuwandu hwakasvibirira: jira rakabikwa rinorasikirwa ne50% ye folic acid, uye zvakagadzirwa nemafuta zvakabikwa - kusvika 95%. Panyaya iyi, kuchengetedza mavitamini, zvishoma miriwo inofanira kuedza kudya mavara.
Asi kunyange kushandiswa nguva dzose kwemiti yemasikirwo nemhuka yemhuka pamwe ne vitamini folic acid, yakapiwa pamusoro apa, inogona kunge isina kukwana, kunyanya munguva yechando. Mune mamiriro ezvinhu, iwe unongoda kutora vitamini nenzira yemishonga: mune mahwendefa ari oga kana mu vitamini complexes. Semuenzaniso, mune yakakurudzirwa multivitamin panguva yekuzvitakura, chiitiko chakakwana chekudzivirira chiyero che folic acid chinowanikwa: "Elevit" - 1000 μg, "Vitrum Prenatal" - 800 μg, "Multi-table perinatal" - 400 μg, "Pregnavit" - 750 μg.