Kōkua anei ka Folic Acid me ka ulu ʻana o ka lauoho?

Anter

• He aha ka hana a ka folic acid?
• He aha ka ʻōlelo a ka noiʻi?
• Ehia mau mea e lawe
• He aha e ʻai ai
• ʻO ka lawe lawe ʻana

Hōʻike Overview

Hiki i ka ulu ʻana o ka lauoho ke loaʻa maoli i nā piʻi a me nā lalo o ka wā o ke ola. I kou wā ʻōpio a i ke olakino olakino holoʻokoʻa, e ulu koke ana kou lauoho.

Ke ʻelemakule nei ʻoe, hiki i ke kaʻina ulu ke hoʻolohi no nā kumu like ʻole, e like me ka hōʻemi ʻana o ka metabolism, nā loli o ka hormonone, a me nā hoʻololi o nā lauoho lauoho nāna ke kuleana e hana i nā lauoho hou.

Eia nō naʻe, ʻo ka ʻoiaʻiʻo o ka lauoho olakino hilinaʻi nui i ka meaʻai. E like me ka loaʻa ʻana o nā mea momona kūpono e kōkua ai i ka mālama ʻana i kou ʻili a me nā mea pono o loko, hiki i nā meaola ke hoʻopili i kou ulu ʻana.

ʻO ka Folic acid (wikamina B-9), ke lawe mau ʻia e like me ka mea i ʻōlelo ʻia, ʻo ia wale nō kekahi o nā meaola e hiki ke hāpai i ka lauoho olakino holoʻokoʻa. E aʻo i nā mea hou aʻe e hiki ke kōkua i ka hoʻolauleʻa olakino, lauoho piha ke nānā aku.

He aha ka hana a ka folic acid?

ʻO ka Folic acid ke kuleana nui no ka ulu pono ʻana o ka cell. Hoʻopili kēia mau pūnaewele i nā mea i loaʻa i loko o kou ʻili ʻili a me kou lauoho a me nā kui. ʻO ia mau hopena i kou lauoho i hoʻoulu ai i ka hoihoi i ka waikawa folic ma ke ʻano he ana hoʻomalu ulu lauoho. Hoʻohui ʻia, kōkua ka acidic folic i ke olakino o nā hunaola ʻulaʻula.

ʻO Folic acid ka synthetic form o folate, kahi ʻano o ka huaola B. Ke loaʻa kūlohelohe i nā meaʻai, kapa ʻia kēia mea momona he folate. ʻO ka mana hana o kēia nutrient i nā meaʻai paʻa a me nā mea hoʻopiha i kapa ʻia ʻo folic acid. ʻOiai nā inoa like ʻole, hana ka folate a me ka folic acid i ke ala like.

He aha ka ʻōlelo a ka noiʻi?

ʻO ka noiʻi ʻana i ka hoʻokumu ʻana i ka waikawa folic ma ke ʻano he ulu lauoho ka mea liʻiliʻi. Hoʻokahi, paʻi ʻia i ka hoʻomaka o 2017, nānā i 52 mau mākua me ka hina hina. Loaʻa i nā kānaka noiʻi ma hope o ke aʻo ʻana nā hemahema i ka folic acid a me nā huaora B-7 a me B-12.

Eia nō naʻe, pono ʻia nā noiʻi hou ʻia e hoʻoholo ai inā hiki i ka folic acid wale nō ke kōkua i ka ulu ʻana o ka lauoho.

Ehia mau mea e lawe

ʻO ka mea i koi ʻia i kēlā me kēia lā o ka folic acid no nā kāne a me nā wahine makua he 400 micrograms (mcg). Inā ʻaʻole lawa kou folate mai nā meaʻai āpau i kāu papaʻai, pono paha ʻoe e noʻonoʻo i ka supplementation. Hiki i ka folate liʻiliʻi ke alakaʻi i kahi kūlana i kapa ʻia ʻo folemia-deficit anemia. ʻO kēia ke kumu o nā ʻōuli, e like me:

• ʻeha poʻo
• ukiuki
• ʻili mae
• loli ka pigmentation i kou lauoho a me nā kui
• luhi nui loa
• ʻeha ma kou waha
• lauoho lahilahi

Inā ʻaʻole ʻoe e hemahema i ka folate, ʻaʻole pono ʻoe e lawe i kahi waihona waikawa folic no ka lauoho olakino. Ma mua o 400 mcg i ka lā ʻaʻole e hoʻonui i kou lauoho i ka wikiwiki.

ʻO ka ʻoiaʻiʻo, ʻo ka lawe ʻana i nā waikawa folic he nui hiki ʻole ke palekana. Hiki i kahi overdosis waikawa folic ke hana ke lawe nui ʻoe i nā mea hoʻopili a ʻai i kahi nui o nā meaʻai paʻa, akā ʻaʻole inā ʻai ʻoe i ka folate i nā meaʻai kūlohelohe. Lawe ʻoi aku ma mua o 1,000 mcg i kēlā me kēia lā hiki ke hūnā i nā hōʻailona o ka hemahema o ka wikamina B-12, e alakaʻi ai i nā ʻāʻī nerve, e like me ka.

Hoʻokomo pinepine ʻia ʻo Folic acid i loko o nā huaora B paʻakikī. Loaʻa pū ia i loko o nā multivitamins a kūʻai aku ʻia ma ke ʻano he hoʻokaʻawale kaʻawale. Hoʻololi nā pākuʻi āpau, no laila e nānā he 100 pākēneka o ka waiwai o kēlā me kēia lā āu e pono ai. E kamaʻilio i kāu kauka e pili ana i ka lawe kūpono ʻana no kāu mau pono a ʻo nā mea hoʻopihapiha paha e ʻoi aku ka maikaʻi iā ʻoe.

Paipai pū ka mea i nā wahine e lawe i 400 mcg o folic acid i ka lā ke hāpai. Kuhi lākou e hoʻomaka i hoʻokahi mahina ma mua o ka hapai ʻana, inā hiki.

Ua ʻike paha ʻoe i ka nui o nā wahine hāpai e ʻike i ka ulu ʻana o ka lauoho olakino. Loaʻa paha kēia ma muli o ka waikawa folic a me ka hāpai ʻole.

ʻO ka mea nui aku naʻe, kōkua ka folic acid i ka mālama pono ʻana o ka makuahine a me ka pēpē, ʻoiai ke pale nei hoʻi i nā hemahema hānau neurological hiki. E ʻōlelo paha kāu kauka i kahi huakō prenatal i kēlā me kēia lā e pili pū me ka waikawa folic.

He aha e ʻai ai

Loaʻa ka hoʻopili inā loaʻa ʻole ʻoe i ka wikamina B-9. Eia nō naʻe, no ka hapanui o ka poʻe, maʻalahi ka lawa ʻana o kēia wikamina ma o ka papaʻai olakino, kaulike.

ʻO kekahi mau meaʻai āpau kahi kumu kūlohelohe o folate, e like me:

• pīni
• broccoli
• hua hua citrus
• lau lau ʻōmaʻomaʻo
• ʻiʻo
• hua kukui
• manu moa
• germ germ

E hoʻomanaʻo i ka nui o ka hana ʻia ʻana o kahi meaʻai, ka liʻiliʻi o ka folate a me nā meaola ʻē aʻe e loaʻa ana paha.

Eia nō naʻe, inā ʻoe e ʻimi ana e kiʻi i ka waikawa folic i loko o kāu papaʻai, hiki iā ʻoe ke nānā no kekahi mau meaʻai paʻa i loaʻa he 100 pākēneka o ka waiwai o kēlā me kēia lā a me nā mea hou aʻe. Hoʻopili nā koho i nā cereal paʻa, nā laiki keʻokeʻo, a me nā berena.

ʻO ka wai ʻalani kekahi kumu maikaʻi o ka folate, akā piha pū kekahi i ke kō maoli.

ʻO ka lawe lawe ʻana

ʻOiai ʻo ka folic acid kahi ʻāpana hoʻohui o nā meaola a kou kino e pono ai e hana i nā hunaola hou, ʻaʻole hiki i kēia mea momona ke mālama i ka ulu ʻana o ka lauoho wale nō. Ma kahi o, e nānā pono i ka ʻike ʻana ua lawa ʻoe i ka waikawa folic no kou olakino holoʻokoʻa. Ma ka hopena, e pōmaikaʻi hoʻi kou lauoho.

E ʻike i kāu kauka inā he hopohopo kāu me ka ulu ʻana o ka lauoho. Inā ʻoe e hāʻule koke i ka nui o ka lauoho a loaʻa i nā wahi ʻōhule, hiki i kēia ke hōʻike i kahi pilikia olakino e like me ka alopecia a i ʻole ke kaulike hormonal. ʻAʻole hiki ke mālama ʻia ia ʻano me ka waikawa folic.