Folic acid i ka papaʻai

ʻO ka Folic acid a me ka folate nā huaʻōlelo ʻelua no kahi ʻano B huaola (wikamina B9).

ʻO Folate kahi huaʻai B e kūlohelohe i nā meaʻai e like me nā lau lau ʻōmaʻomaʻo, nā hua citrus, a me nā pī.

ʻO Folic acid kahi i hana ʻia e ke kanaka (synthetic) folate. Loaʻa ia i loko o nā mea hoʻohui a hoʻohui ʻia i nā meaʻai paʻa.

Hoʻohana pinepine ʻia nā huaʻōlelo folic a me folate.

Hiki ke hoʻoheheʻe ʻia ka wai acid Folic. ʻO nā koena i koe o ka wikamina e haʻalele i ke kino ma o ka mimi. ʻO ia ka manaʻo ʻaʻole mālama kou kino i ka waikawa folic. Pono ʻoe e loaʻa i kahi lako mau o ka wikamina ma o nā meaʻai āu e ʻai ai a ma o nā mea hoʻopiha.

He nui nā hana a Folate i ke kino:

• Kōkua i nā mākala e ulu a hana nā hunaola
• Hana me ka huaʻai B12 a me ka wikamina C e kōkua i ke kino e wāwahi, hoʻohana, a hana i nā protein hou
• Kōkua i nā ʻulaʻula koko (kōkua i ka pale ʻana i ka anemia)
• Kōkua i nā kōkua i ka hana ʻana i ka DNA, ka paukū kūkulu o ke kino o ke kanaka, nāna e lawe i ka ʻike kūpuna

Hiki i ka hemahema folate ke kumu:

• Pohā
• Lauoho hina
• Ulcer waha
• Ulcer peptic
• Piʻi maikaʻi ʻole
• Kūleʻa ke alelo (glossitis)

Hiki iā ia ke alakaʻi i kekahi mau ʻano anemias.

Ma muli o ka paʻakikī e loaʻa ka folate lawa ma o nā meaʻai, e noʻonoʻo ana nā wahine e pili ana i ka hāpai ʻana e pono e lawe i nā mea kōkua folic acid. Lawe i ka nui kūpono o ka waikawa folic ma mua a i ka wā o ka hāpai ʻana e kōkua i ka pale ʻana i nā kīnā neural tube, me ka spina bifida. Lawe i nā kiʻekiʻena ʻoi loa o ka waikawa folic ma mua o kou hāpai ʻana a i ka trimester mua e hoʻohaʻahaʻa iho i kou manawa o ka hāpai keiki ʻole.

Hiki ke hoʻohana ʻia nā mea hoʻopiha acid Folic e mālama ai i ka hemahema o ka folate, a kōkua paha me kekahi ʻano o nā pilikia menstrual a me nā ulcer wāwae.

Kūlohelohe ʻo Folate i nā meaʻai aʻe:

• Nā lau lau ʻōmaʻomaʻo ʻeleʻele
• ʻO nā pīni maloʻo a me nā pī (legume)
• Nā huaʻai citrus a me nā wai momona

ʻO ka mea i hoʻoikaika ʻia ua hoʻohui ʻia nā wikamina i ka meaʻai. Hoʻoikaika ʻia nā meaʻai he nui me ka waikawa folic. ʻO kekahi o kēia mau mea:

• Nā berena hoʻonui
• ʻAla palaoa
• Nā palaoa
• Kihi palaoa
• Pastas
• Laiki
• Nā huahana palaoa ʻē aʻe

Nui a hewahewa nā huahana kikoʻī ma ka mākeke i hoʻoikaika ʻia me ka waikawa folic. Aia kekahi o kēia i nā pae e kū a i ʻole ʻoi aku i ka RDA no folate. Pono e makaʻala nā wahine e pili ana i ka hoʻopili ʻana i kahi nui o kēia huahana i kā lākou papaʻai me kā lākou prenatal multivitamin. ʻAʻole pono ka lawe ʻana i nā mea hou aʻe a hāʻawi ʻole i kahi pōmaikaʻi i hoʻohui ʻia.

ʻO ka pae lawe kiʻekiʻe o ka folic acid he 1000 micrograms (mcg) i ka lā. Hoʻokumu ʻia kēia palena ma luna o ka waikawa folic e hele mai ana mai nā mea hoʻohui a me nā meaʻai paʻa. ʻAʻole ia e kuhikuhi i ka folate i loaʻa kūlohelohe i nā meaʻai.

ʻAʻole kumu ʻino Folic i ka hōʻino ke hoʻohana ʻia i nā pae i manaʻo ʻia. Pau ka acid Folic i ka wai. ʻO ke kumu o ka lawe pinepine ʻia ʻana mai ke kino ma o ka mimi, no laila ʻaʻole kūkulu nā nui i loko o ke kino.

ʻAʻole pono ʻoe e loaʻa ma mua o 1000 mcg i kēlā me kēia lā o ka folic acid. Hiki i ka hoʻohana ʻana i nā pae kiʻekiʻe o ka folic acid ke uhi i ka hemahema o ka wikamina B12.

ʻO ke ala ʻoi loa e loaʻa ai ka koi o kēlā me kēia lā o nā wikamina koʻikoʻi e ʻai i nā ʻano meaʻai like ʻole. Loaʻa ka hapa nui o ka poʻe maʻAmelika Hui Pū ʻIa i kā lākou papaʻaiʻai no ka mea aia ka nui i ka lako o ka meaʻai.

Hiki i ka Folic acid ke kōkua i ka hōʻemi ʻana i ka pilikia no kekahi mau hānau hānau, e like me ka spina bifida a me ka anencephaly.

• Pono nā wahine i hānau keiki he 400 mau mikrogram (mcg) o kahi folic acid supplement i kēlā me kēia lā me ka hoʻohui i ka mea i loaʻa i nā meaʻai paʻa.
• Pono nā wahine hāpai e lawe i 600 micrograms i ka lā, a i ʻole 1000 microgram i kēlā me kēia lā inā e manaʻo ana he māhoe.
  

Hāʻawi ka ʻAi ʻAi Manaʻo Kūkā (RDA) no nā wikamina i ka nui o kēlā me kēia vitamina e loaʻa i ka hapa nui o ka poʻe i kēlā me kēia lā.

• Hiki ke hoʻohana ʻia ka RDA no nā wikamina i mau pahuhopu no kēlā me kēia kanaka.
• Ehia mau huaʻai āu e pono ai i kāu makahiki a me ka wahine. ʻO nā kumu ʻē aʻe, e like me ka hāpai ʻana a me nā maʻi, he mea nui kekahi.

ʻO ka papaʻai a me nā meaʻai kūpono o ka Institute of Medicine Recommended Intakes for Individuals - Daily Reference Intakes (DRIs) no folate:

Nā pēpē

• 0 i 6 mau mahina: 65 mcg / lā *
• 7 a 12 mau mahina: 80 mcg / lā *

* No nā pēpē mai ka hānau ʻana a hiki i nā mahina 12, ua hoʻokumu ka Papa Meaʻai a me Nānā i kahi Acakeable Intake (AI) no ka folate e like me ka lawe ʻana o ka folate i nā pēpē pēpē i United States.

Nā keiki

• 1 a 3 mau makahiki: 150 mcg / lā
• 4 a 8 mau makahiki: 200 mcg / lā
• 9 a 13 mau makahiki: 300 mcg / lā

Nā ʻōpio a me nā mākua

• Nā kāne, 14 mau makahiki a ʻoi aku: 400 mcg / lā
• Nā Wahine, nā makahiki 14 a ʻoi aku: 400 mcg / lā
• Nā wahine hāpai wahine o nā makahiki āpau: 600 mcg / lā
• Nā wahine hānai hānai o nā makahiki āpau: 500 mcg / lā

ʻAkika Folic; Polyglutamyl folacin; Pteroylmonoglutamate; Folate

• Nā pono ʻo Vitamin B9
• Kumu Vitamin B9

Ke Keʻena Kūlana Institute of Medicine (US) ma ke ʻano ʻepekema loiloi o nā papa kuhikuhi kuhikuhi papaʻai a me kāna panela no Folate, nā huaʻai B ʻē aʻe, a me Choline. Nā ʻai kuhikuhi papaʻai no thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, pantothenic acid, biotin, a me choline. Hale Paʻi Kula ʻAilana. Wakinekona, DC, 1998. PMID: 23193625 www.ncbi.nlm.nih.gov/pubmed/23193625.

ʻO Mason JB. ʻO nā wikamina, nā minela ukali, a me nā micronutrients ʻē aʻe. I: Goldman L, Schafer AI, eds. ʻO ka lāʻau lapaʻau Goldman-Cecil. 25th hua. Piladelapia, PA: Elsevier Saunders; 2016: chap 218.

ʻO Mesiano S, ʻo Jones EE. Fertilization, hāpai keiki, a me ka lactation. I: Boron WF, Boulpaep EL, eds. Lapaʻau Physiology. ʻEkolu huaʻōlelo. Piladelapia, PA: Elsevier; 2017: chap 56.

ʻO Salwen MJ. Nā wikamina a me nā kumuwaiwai kuhi. I: McPherson RA, Pincus MR, hua. ʻO kā Henry's Clinical Diagnosis a me Management e nā Laboratory Methods. 23rd Ed. St Louis, MO: Elsevier; 2017: chap 26.