Funda ukuthi kungani ukubaluleka kubalulekile empilweni yakho
Kuyini i-folate / folic acid?
I-Folate yi-vitamin B enesisubisi samanzi etholakala ngokwemvelo ekudleni. I-folic acid iyindlela yokwenza ama-folate asetshenziselwa izithako zokudla okunomsoco.
I-folate iyadingeka ekubunjweni kwegazi elibomvu elivamile, ukuxuba umzimba kwe-nucleic acids kuhlanganise ne-DNA nokuhlanganiswa kwama-amino acids (amaprotheni) abalulekile asekela impilo ye-cardiovascular - nje ukubiza imisebenzi embalwa ye-folate ebalulekile empilweni.
Yini ebangela ukuntuleka komuntu?
Isizathu esivame kakhulu sokuntuleka komuntu ukudlala ukudla kudla ukudla okungenalo ukudla okucebile. Ukuntuleka kwamavithamini B1, B2 noB3 kungabangela nokuntuleka kokulandelana.
Abantu abanesifo se-Celiac, ikakhulukazi labo abatholakale nje, bavame ukubhekana nokuphazamiseka kwezidakamizwa ezibalulekile ngenxa yokulimala kwamathumbu emathunjini. Lokhu kubeka ama-Celiacs engozini ephezulu yokuntuleka kwe-folate.
Ngo-1998, i-United States Yokudla Nezidakamizwa Zokulawulwa Kwezimpahla zagunyaza ukuthi ukucebisa ufulawa wekolweni kwakudingeka kuqinisekiswe i-folic acid. Ukhula luqiniswe nge-folic acid ngokuyinhloko ukuvimbela ukukhubazeka okunzima kakhulu okubizwa ngokuthi i-neural tube defect ebangela isipina bifida.
Abakhiqizi be-ufulawa abange-Gluten akudingeki ukuba baqinise imikhiqizo yabo nge-folic acid.
Ukudla okungenakuGluten okuphezulu ku-Folate
- Ubhontshisi kubandakanya i-garbanzo, i-black, i-lima, i-pinto, i-navy, izinso
- Imifino eluhlaza eluhlaza
- I-asparagus
- Amalenti
- Ijusi le-Orange kanye nezithelo ze-citrus
- Amaprotheni wezilwane kuhlanganise nezinkukhu, ingulube, isibindi kanye ne-shellfish
Ama-Recipes a-Gluten-Free High in Folate
- I-Gluten-Free Salad Recipes
- Isaladi sekhanda kanye nesinkwa
- Umsizi we-Navy Bean ne-Corned Recipe Recipe
- I-Gluten-Free Asparagus Ungadliwa
- Isobho se-Vegetarian Lentil
RDAs for Folate - Dietary Folate Equivalents (DFE)
- Izinsana ... izinyanga ezingu-0-6 ... 65 mcg / usuku (AI)
- Izinsana ... izinyanga ezingu-7-12 ... 80 mcg / usuku (AI)
- Izingane ... iminyaka engu-1-3 ... 150 mcg / usuku
- Izingane ... iminyaka engu-4-8 ... 200 mcg / ngosuku
- Izingane ... iminyaka engu-9-13 ... 300 mcg / usuku
- Izinsana ... iminyaka engu-14-18 ... 400 mcg / ngosuku
- Abantu abadala ... 19 nangaphezulu ... 400 mcg / ngosuku
- Ukukhulelwa ... bonke ubudala ... 600 mcg / usuku
- Ukuncelisa ingane yonke iminyaka ... 500 mcg / usuku
mcg = ama-microgram
I-A = ukudla okuwanele
Funda kabanzi mayelana ne-Folate ne-Health
I-National Institute of Health - I-Supplement Supplement Fact Sheet: Ifolda