He aha ka waikawa folic a he aha ia

Anter

• No ke aha ka folic acid
• ʻO nā meaʻai e waiwai i ka waikawa folic
• Hōʻoia ʻia ka nui o ka waikawa folic
• Nā hopena a me nā contraindications o ka supplementation

ʻO ka Folic acid, i ʻike ʻia he wikamina B9 a i ʻole folate, kahi wikamina hiki ke hoʻoheheʻe ʻia i ka wai he ʻāpana ia o ka paʻakikī B a komo pū i nā hana like ʻole o ke kino, ka hapanui i ka hoʻokumu ʻana o DNA a me nā ʻike genetics o nā hunaola.

Eia kekahi, he mea nui ka waikawa folic no ka mālama ʻana i ka olakino, vascular a me ke olakino immune system. Hiki ke loaʻa i kēia wikamina i nā meaʻai like ʻole e like me ka milo, nā pīni, ka hū a me ka asparagus, akā hiki ke kiʻi ʻia i loko o kahi palapala hoʻopihapiha i hiki ke loaʻa ma nā hale kūʻai lāʻau lapaʻau a i ʻole nā ​​hale kūʻai meaʻai olakino.

No ke aha ka folic acid

Hiki ke hoʻohana ʻia ʻo Folic acid no nā kumu like ʻole i ke kino, e like me:

• Mālama i ka olakino lolo, pale ʻana i nā pilikia e like me ke kaumaha, dementia a me Alzheimer, ʻoiai ke komo nei ka folic acid i ka synthesis o dopamine a me norepinephrine;
• Paipai i ka hoʻokumu ʻia o ka ʻōnaehana ʻōpū o ka fetal i ka wā hāpai, ka pale ʻana i nā kīnā neural tube, e like me spina bifida a me anencephaly;
• Pale anemia, i ka mea e hoʻonāukiuki ai i ke kūkulu ʻia ʻana o nā hunaola koko, e like me nā hunaola ʻulaʻula, nā platelet a me nā aʻa koko keʻokeʻo;
• Kāohi i kekahi ʻano maʻi ʻaʻai, e like me ka kolone, ka māmā, ka umauma a me ka pancreas, ʻoiai ke komo nei ka folic acid i ka hōʻike o nā genes a me ka hoʻokumu ʻana o DNA a me RNA a, no laila, hiki i kāna ʻai ʻana ke pale i nā hoʻololi kūlohelohe i loko o nā hunaola.
• Kāohi i ka maʻi maʻi ʻōpūno ka mea mālama ia i ke olakino o nā kīʻaha koko a hoʻoliʻiliʻi i ka homocysteine, hiki ke hoʻohuli i ka ulu ʻana o kēia mau maʻi.

Hoʻohui ʻia, hiki i ka folic acid ke hoʻoikaika pū i ka ʻōnaehana paleʻea ke komo pū i ka hoʻokumu a me ka hoʻoponopono ʻana o DNA, akā ʻaʻole pono nā noiʻi hou e hōʻoia i kēia hopena.

ʻO nā meaʻai e waiwai i ka waikawa folic

Hōʻike ka papa aʻe i nā meaʻai waiwai i ka folic acid a me ka nui o kēia wikamina i 100 g o kēlā me kēia meaʻai.

Hōʻoia ʻia ka nui o ka waikawa folic

ʻO ka nui o ka waikawa folic i hoʻopau ʻia i kēlā me kēia lā e loli paha e like me ka makahiki, e like me ka mea i hōʻike ʻia ma lalo:

• 0 i 6 mau mahina: 65 mcg;
• 7 a 12 mau mahina: 80 mcg;
• 1 a 3 mau makahiki: 150 mcg;
• 4 a 8 mau makahiki: 200 mcg;
• 9 a 13 mau makahiki: 300 mcg;
• 14 mau makahiki a ʻoi paha: 400 mcg;
• Nā wahine hāpai: 400 mcg.

Pono e hoʻokō ʻia nā mea hoʻohui me ka waikawa folic ma lalo o ke alakaʻi olakino, e paipai ʻia i nā hihia o ka hemahema o kēia wikamina, i nā hihia o ka anemia a no nā wahine hāpai. Eia pehea e lawe ai i ka waikawa folic.

Nā hopena a me nā contraindications o ka supplementation

ʻO ka Folic acid kahi wikamina hiki ke hoʻoheheʻe ʻia i ka wai a no laila e hoʻopau maʻalahi ʻia kāna ʻoi aku ma o ka mimi. Eia nō naʻe, hiki i ka hoʻohana ʻana i nā mea kōkua folic acid me ka ʻōlelo aʻoaʻo ʻole olakino ke kumu o nā pilikia e like me ka ʻeha o ka ʻōpū, nausea, ʻili ʻili a anemia paha. ʻO ka nui loa o kēia wikamina i kēlā me kēia lā ʻo 5000 mcg, kahi nui i hoʻonui ʻole ʻia me kaʻai kaulike.

I ke kumu o ka hoʻohana ʻana i nā lāʻau no ka hopu ʻana a i ʻole ka rumatika, pono e hoʻopau wale ʻia ka waihona folic acid ma lalo o ka ʻōlelo aʻoaʻo a ka lāʻau. E aʻo hou aʻe e pili ana i ka folic acid supplement.