Khoom noj muaj ntau ntawm folic acid ( rooj)

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2024-01-18 01:07

Nyob hauv lub nroog loj niaj hnub no, vim muaj teeb meem ib puag ncig, kev ntxhov siab, kev noj zaub mov tsis zoo thiab lwm yam, tib neeg lub cev tsis tsuas yog tau txais tsawg dua, tab sis kuj poob ntau cov vitamins.

Vitamins uas muaj folic acid - BC thiab B9 - yog ib qho tseem ceeb tshaj plaws rau tib neeg, vim hais tias lawv tsim nyog rau kev loj hlob ntawm cov hlab plawv, nrog rau kev loj hlob ntawm lub cev. B9 yog cov vitamin tseem ceeb tshaj plaws rau cov poj niam. Thaum tsis muaj folic acid nyob rau hauv lub cev, nws ua rau qaug zog, tsis qab los noj mov, xeev siab thiab raws plab, mob plab, plaub hau poob thiab teeb meem ntawm daim tawv nqaij. Hauv kev xav thoob ntiaj teb, vim tsis muaj vitamin B9, lub plawv nres lossis mob stroke tuaj yeem tshwm sim. Ib tug neeg laus xav tau ob milligrams ntawm folic acid ib hnub twg.

Cov zaub mov nplua nuj nyob hauv folic acid tuaj yeem pom tau yooj yim ntawm lub khw muag khoom, muaj nyob rau hauv thiab tsis tas yuav ua kom nyuaj. B9 muaj nyob rau hauv legumes, nplej, txiv ntseej thiab zaub.

khoom,muaj folic acid: rooj

khoom	Folic acid cov ntsiab lus ib 100 g, mcg
Panuts	240
Baton	28
Nyob zoo broccoli	63
Cheese	35
Brussels sprouts	31
Cep nceb	40
zaub ntsuab	12
Walnut	77
Leej	32
Almonds	40
Mis hmoov	30
Rye hmoov	55
Oatmeal	29
Pearl groats	24
	240
nqaij qaib	240
Pob siab	225
Tomato	11
Kidney	56
Nyob zoo ib tsoom niam txiv kwv tij neej tsas sawv daws	40
Salad	48
tsev cheese	35
taum	90
Hazelnuts	68
Bread	30
Fuck	37
Raj ramson	40
Champignon	30
Spinach	80
Barley grits	40

YPuas yog nws tuaj yeem ua dhau nws nrog folic acid?

Vitamin B9 tsis muaj tshuaj lom, yog li nws yuav luag tsis tuaj yeem noj ntau dhau ntawm nws. Cov zaub mov uas muaj folic acid tuaj yeem noj tsis tas li. Hypervitaminosis kuj raug txiav tawm, vim tias koj lub cev tsis tuaj yeem noj ntau cov txiv ntoo lossis zaub ntsuab uas yuav ua rau muaj kev phom sij rau lub cev.

Txoj kev xav, kev noj tshuaj ntau dhau ntawm folic acid tuaj yeem ua tau, tab sis tsuas yog tias koj noj ib koob tshuaj ib puas npaug ntau dua li qhov xav tau ntawm lub cev, uas yog kwv yees li 30 ntsiav tshuaj ntawm cov vitamin B9 dawb huv rau cov neeg laus (tus nqi nyob ntawm hnyav thiab kev ua neej). Lwm qhov ntau dhau ntawm cov qauv niaj hnub raug nthuav tawm tam sim ntawd thiab tsis muaj qhov tshwm sim. Ib me ntsis ntawm kev noj cov tshuaj folic acid muaj kev nyab xeeb txawm rau cov poj niam cev xeeb tub. Nws tuaj yeem txiav txim siab tias kev siv tshuaj ntau dhau ntawm B9 tsis suav nrogtag nrho.

Folic acid rau menyuam yaus

Lub cev loj hlob xav tau tag nrho cov vitamins B. Cov zaub mov muaj folic acid yeej zoo ib yam rau cov menyuam yaus thiab cov neeg laus. Qhov sib txawv ntawm ntau npaum li cas: ib milligram ib hnub yog txaus rau cov me nyuam.

Txawm li cas los xij, ntau tus menyuam yaus, tshwj xeeb tshaj yog thaum ntxov, tsis kam noj zaub mov uas muaj folic acid, xws li daim siab, dos lossis zaub paj. Txhawm rau kom tsis txhob ua mob rau koj tus menyuam, hloov khoom qab zib rau koj tus menyuam nrog melons (100 mcg), strawberries (62 mcg), txiv hmab txiv ntoo (43 mcg) lossis txiv kab ntxwv (30 mcg). Txoj kev no koj tuaj yeem khaws koj cov vitamin txhua hnub kom puv.

Ua tib zoo noj cov vitamins hluavtaws uas muaj folic acid. Yog hais tias tus me nyuam noj lawv tsis tu ncua nyob rau hauv tsis tsim nyog npaum li cas, ces tom qab ib pliag nws yuav tsim indigestion, pw tsaug zog los yog muaj zog excitability.

Khoom noj muaj folic acid thiab vitamin B12

Vitamin B12 thiab folic acid yog ob cov vitamins uas koom nrog hauv kev loj hlob thiab kev loj hlob ntawm cov qe ntshav, nrog rau kev tsim cov qe ntshav liab. Kev noj txhua hnub ntawm B12 tsawg dua B9, txawm li cas los xij, txhawm rau kom tsis txhob muaj ntshav qab zib, koj yuav tsum nco ntsoov cov vitamin no.

Feem ntau cov khoom noj uas muaj folic acid kuj muaj vitamin B12. Cov no suav nrog: nqaij, raum, siab, qe, khoom noj siv mis, ntses, cheese, tsev cheese, wholemeal hmoov, zib ntab, poov xab.

Khoom noj uas muaj folicacid thiab B6

Yog li, cov khoom noj uas muaj folic acid thiab vitamin B6 tuaj yeem muab faib ua pawg:

	zaub	Fruit	Nuts	Ntaus
Nyob zoo ib tsoom niam txiv kwv tij neej tsa phooj ywg sawv daws.			Hazelnuts, almonds, txiv laum huab xeeb, walnuts.	Kefir, mis nyuj, cheese, tsev cheese.

Khoom noj muaj folic acid thiab vitamin E

Khoom noj muaj folic acid thiab vitamin E: walnuts, hazelnuts, almonds, noob, txiv laum huab xeeb, buckwheat, mov, oatmeal, peas, taum, margarine, dos, celery, carrots, spinach, parsley, Brussels sprouts. Tab sis nqaij thiab mis nyuj, tsis sib xws rau stereotypes, muaj tsawg heev vitamin E.

Folic acid pom zoo rau cov poj niam cev xeeb tub

Cov khoom muaj folic acid rau cov poj niam cev xeeb tub yog ib yam nkaus li cov neeg laus nruab nrab. Qhov sib txawv ntawm ntau npaum li cas: feem ntau cov qauv ntawm cov vitamin yog 200 mcg ib hnub twg, tab sis cov poj niam cev xeeb tub yuav tsum muaj ob, thiab qee zaum txawm tias 4 zaug ntxiv, uas yog, los ntawm 400 txog 800 mcg.

Folic acid (los yog B9) yog vitamin tseem ceeb tshaj plaws rau cov poj niam cev xeeb tub:

1. Cov vitamin no yog lub luag haujlwm rau kev loj hlob thiab kev loj hlob ntawm kev nyobkab mob thiab cov ntaub so ntswg, thiab qhov no yog ib qho tseem ceeb nyob rau theem ntawm embryo tsim. Folic acid kuj yog ib feem tseem ceeb ntawm cov txheej txheem ntawm kev faib cell thiab tsim DNA.
2. Cov vitamin no koom nrog hauv kev tsim ntawm tag nrho cov ntshav cov ntsiab lus: leukocytes, erythrocytes thiab platelets, thiab nws kuj tseem ceeb rau cov txheej txheem ntawm hematopoiesis.
3. Folic acid pab tsim lub hlwb thiab neural tube ntawm fetus.
4. B9 koom nrog hauv kev tsim cov nucleic acids, uas dhau los kis cov yam ntxwv ntawm tus menyuam.

Tsis xav tsis thoob vitamin B9 yog suav tias yog "poj niam" vitamin, nws yog tus uas pab tiv nrog toxicosis, kev nyuaj siab, thiab malaise thaum cev xeeb tub. Qhov tsim nyog ntawm cov vitamin no tsis tsuas yog txhim kho kev noj qab haus huv ntawm leej niam, tab sis kuj cuam tshuam rau kev loj hlob ntawm nws tus menyuam thiab nws txoj kev noj qab haus huv yav tom ntej.

Ntev ntev ntawm cov vitamin B9 (ntau tshaj 800 mcg ib hnub) thaum cev xeeb tub tuaj yeem ua rau niam thiab menyuam: vim qhov no, cov vitamin B12 txo qis, thiab qhov no tuaj yeem ua rau mob plab hnyuv, hloov hauv lub raum ua haujlwm., thiab nce nervous excitability. Qhov no tuaj yeem tshwm sim yog tias koj noj 10-20 mg ntawm cov tshuaj hauv nws daim ntawv ntshiab txhua hnub rau ntau tshaj peb lub hlis. Tab sis qhov tsis muaj B9 thaum cev xeeb tub tuaj yeem ua rau muaj qhov tsis zoo ntawm fetus.

YYuav ua li cas thiaj tau txais ntau tshaj ntawm folic acid?

Txhua tus tau noj tshuaj tua kab mob los ntawm ib qho laj thawj lossis lwm qhov txij li thaum yau. ATRaws li qhov tshwm sim ntawm qhov no, cov hnyuv microflora yeej raug kev txom nyem, thiab yog li ntawd vitamin B9 ceased mus rau synthesized nyob rau hauv nws. Txhawm rau tiv thaiv qhov no, nws yog ib qho tsim nyog yuav tsum haus dej yogurts thiab noj lwm yam fermented mis nyuj cov khoom uas muaj bifidobacteria. Lawv ua lub luag haujlwm tseem ceeb hauv kev kho cov hnyuv microflora.

Folic acid raug rhuav tshem thaum kho cua sov, yog li koj yuav tsum tau noj cov tais diav hauv qab lub hau kaw thiab kom sai li sai tau (piv txwv li, zaub lossis daim siab). Sim noj zaub thiab txiv hmab txiv ntoo nyoos, yog li koj txuag tag nrho cov vitamin khoom ntawm cov khoom. Qhia koj tus kheej hauv txhua yam tais diav uas koj ua noj, es tsis txhob seasonings, ntxiv cov tshuaj ntsuab tshiab thiab spinach, koj tuaj yeem ntxiv ib txhais tes ntawm txiv ntseej.

tsis muaj folic acid ua rau dab tsi?

Nws nyuaj rau ntseeg, tab sis txhua tus neeg lub siab xav thiab tus cwj pwm rau cov xwm txheej ntxhov siab feem ntau nyob ntawm seb cov folic acid nyob hauv lawv lub cev ntau npaum li cas.

Nrog rau qhov tsis muaj B9, ib tug neeg pheej nyob rau hauv lub siab phem, qhia indifference rau txhua yam uas tshwm sim, thiab tej zaum qhib kev aggression. Kev ua haujlwm tsis nco qab, ua haujlwm tsis zoo, tus neeg zoo li no nyiam lub tuam txhab ntawm lub rooj zaum thiab TV chaw taws teeb tswj tsis yog kev ua si nrog tsev neeg lossis phooj ywg.

Lwm qhov tseeb nthuav: kwv yees li ib feem peb ntawm tag nrho cov neeg mob hlwb lossis cov neeg nrhiav kev pab los ntawm cov kws kho hlwb raug kev txom nyem los ntawm folic acid tsis txaus. Thaum cov neeg mob zoo li no pib noj cov vitamin B9 raws li kev noj haus ntxiv (qee zaum tag nrho cov vitamins), cov kab mob coj mus rau tus cwj pwm txawv, thiab qee zaum lawv ploj tag nrho.

Nrog rau qhov tsis txaus ntawm folic acid ntev thiab hnyav, kab mob txaus ntshai sai thiab sai sai - megaloblastic anemia, uas yuav tsum tau kho sai sai hauv tsev kho mob, txwv tsis pub muaj kev pheej hmoo ntawm kev tuag. Yog li ntawd, txawm tias cov cim qhia me ntsis ntawm B9 tsis txaus hauv koj lub cev tsis tuaj yeem tsis quav ntsej.

Cov neeg tsis noj nqaij lossis cov vegans feem ntau tsis muaj vitamin B9, vim lawv them nyiaj rau qhov tsis muaj nqaij nrog ntau cov zaub, tshuaj ntsuab, taum pauv thiab txiv ntoo, yog li noj cov zaub mov uas muaj folic acid thiab vitamin B12. Tab sis cov neeg uas feem ntau noj cov zaub mov ua tiav, ua kom zoo dua qub lossis ntau cov khoom noj khoom haus yuav tsum rov xav txog lawv cov zaub mov. Lawv kuj yuav tsum tau noj cov vitamins uas muaj folic acid (los yog complex ntawm cov vitamins thiab minerals) nyob rau hauv daim ntawv ntawm kev npaj kho mob, tab sis tsuas yog raws li kev pom zoo los ntawm kws kho mob.

Ceev faj, tsis txhob nqa mus thiab saib xyuas cov vitamin ntau npaum li cas, vim tias kev noj ntau dhau kuj ua rau muaj kev phiv ntau:

• tawv nqaij khaus;
• rash;
• kab mob plab;
• excitability ntawm lub paj hlwb;
• kev hloov pauv hauv lub raum,
• thiab paub txog kev ua xua.

Folicacid yog ib feem tseem ceeb ntawm cov vitamin tshuav nyiaj li cas. Nws yog lub luag haujlwm rau lub neej tseem ceeb tshaj plaws. Saib xyuas koj cov zaub mov kom zoo, thiab ua tib zoo saib xyuas koj cov menyuam txoj kev noj qab haus huv. Nws yog ib qho tseem ceeb heev rau cov kab mob loj hlob kom muaj cov vitamin B9 zoo.