4 Nā hopena ʻē aʻe o ka acidic Folic he nui loa

Anter

• Pehea e ulu ai ka waikawa folic nui
• 1. Hiki i ka mask ke pale i ka lawa ʻole B12
• 2. Hiki e hōʻeleu i ka hoʻoliʻiliʻi noʻonoʻo e pili ana i ka makahiki
• 3. Hiki ke lohi i ka ulu ʻana o ka lolo i nā keiki
• 4. Hiki ke hoʻonui i ka likelihood o ke ala hou ʻana o ka maʻi ʻaʻai
• Paipai ʻia ka hoʻohana, nā ana, a me nā launa pū hiki
• Ke laina lalo

ʻO ka Folic acid ka synthetic form o ka wikamina B9, kahi huaola B e hana nui i ka hana o ka cell a me ka DNA. ʻIke wale ia i nā wikamina a me kekahi mau meaʻai paʻa.

ʻO ka mea ʻē aʻe, kāhea ʻia ka huaʻai B9 ʻo folate ke kū maʻamau i nā meaʻai. ʻO nā pī, nā ʻalani, ka asparagus, ka ulu ʻana o Brussels, nā avocados, a me nā lau lau lau i loko o ka folate.

ʻO ka Reference Daily Intake (RDI) no kēia wikamina he 400 mcg no ka hapanui o nā mākua, ʻoiai ʻo nā wahine hāpai a me nā wahine hānai wahine e loaʻa iā 600 a me 500 mcg, (1).

Ua pili nā pae koko haʻahaʻa o folate i nā pilikia olakino, e like me ka nui o ka pilikia o ka hānau ʻana, nā maʻi puʻuwai, ka hahau ʻana, a me kekahi mau maʻi maʻi maʻi (,,,).

Eia naʻe, ʻo ka nui o ka waikawa folic mai nā mea hoʻopili e hoʻopōʻino paha i kou olakino.

Eia nā hopena ʻē aʻe he 4 o ka waikawa folic.

Pehea e ulu ai ka waikawa folic nui

Wāwahi kou kino a omo i ka folate a me ka folic acid i nā ʻano ʻokoʻa iki.

ʻO kahi laʻana, ʻaneʻane ʻo nā folate āu e ʻai ai mai nā meaʻai e haki a hoʻohuli ʻia i loko o kāna ʻano hana i loko o kou ʻōpū ma mua o ke komo ʻana i loko o kou kahe koko ().

I ka hoʻohālikelike ʻana, ʻo ka pākēneka ʻoi aku ka liʻiliʻi o ka waikawa folic āu e loaʻa ai mai nā meaʻai paʻa a i ʻole nā ​​mea hoʻopili i lilo i ʻano hana i kou ʻōpū ().

Pono ke koena i ke kōkua o kou ake a me nā ʻano ʻē aʻe e hoʻohuli ʻia ma o kahi kaʻina lohi a maikaʻi ʻole ().

E like me ia, hiki i nā mea hoʻopili folic acid a i ʻole nā ​​meaʻai paʻa i mea e hōʻiliʻili i kāu folic acid (UMFA) unmetabolised i loko o kou koko - kahi mea e hiki ʻole ke ʻai ʻoe i nā meaʻai folate kiʻekiʻe (,).

Pili kēia no ka mea pili nā pae kiʻekiʻe o UMFA i nā ʻano olakino like ʻole (1,,,,,,).

Uha kou kino a omo i ka folate maʻalahi ma mua o ka folic acid. Hiki i ka lawe ʻana i ka waikawa folic nui ke hana i ka UMFA e kūkulu i loko o kou kino, kahi e alakaʻi ai i nā hopena olakino maikaʻi.

1. Hiki i ka mask ke pale i ka lawa ʻole B12

Hiki paha i ka lawe ʻana o ka waikawa folic kiʻekiʻe ke uhi i ka hemahema o ka wikamina B12.

Hoʻohana kou kino i ka wikamina B12 e hana i nā hunaola ʻulaʻula a mālama i kou puʻuwai, lolo, a me nā ʻōnaehana hopohopo e holo pono (18).

Ke waiho a mālama ʻole ʻia, hiki i kahi hemahema o kēia nutrient ke hoʻēmi i ka hiki i kou lolo ke hana maʻamau a alakaʻi i ka ʻino nerve mau. ʻAʻole hiki ke hoʻihoʻi ʻia kēia ʻino, kahi e lohi ai ka loiloi ʻana o ka hemahema ʻo ka huaora B12 ʻoi loa worrisome (18).

Hoʻohana like kou kino i ka folate a me ka huaʻai B12 like loa, ʻo ia hoʻi ka hemahema o kekahi a i ʻole hiki ke hopena i nā ʻōuli like.

Hōʻike kekahi mau hōʻike e hiki i nā mea hoʻopili folic acid ke uhi i ka anemia megaloblastic-i hoʻokomo ʻia i loko o ka vitamina-B12, a he kumu ia e ʻike ʻole ʻia ai ka hemahema o ka wikamina B12 (,).

No laila, ʻike ka poʻe i nā ʻōuli e like me ka nāwaliwali, luhi, paʻakikī i ka noʻonoʻo ʻana, a me ka liʻiliʻi o ka hanu e pōmaikaʻi ai i ka nānā ʻana i kā lākou pae B12.

Loaʻa i nā ʻai kiʻekiʻe o ka waikawa folic i ka hemahema o ka wikamina B12. Ma ka huli, hiki i kēia ke hoʻonui i kou makaʻi o ka lolo a me nā ʻōnaehana nūhou.

2. Hiki e hōʻeleu i ka hoʻoliʻiliʻi noʻonoʻo e pili ana i ka makahiki

ʻO ka lawe ʻana i ka waikawa folic keu e wikiwiki ai ka noʻonoʻo e pili ana i ka makahiki, ʻoi aku i ka poʻe me nā pae haʻahaʻa B12 haʻahaʻa.

Hoʻokahi kahi noiʻi i ka poʻe olakino ma luna o ka makahiki 60 e pili ana i nā pae folate kiʻekiʻe i ka hāʻule o ka noʻonoʻo i nā mea me nā haʻahaʻa vitamona B12 haʻahaʻa - akā ʻaʻole i kēlā me nā pae B12 maʻamau ().

ʻO nā mea komo me nā pae folate koko kiʻekiʻe i loaʻa iā lākou ma o ka lawe nui ʻana i ka waikawa folic i ke ʻano o nā meaʻai paʻa a me nā mea hoʻopiha, ʻaʻole ma o ka ʻai ʻana i nā meaʻai momona maoli.

Hōʻike kekahi noi ʻē aʻe hiki i nā poʻe me ka folate kiʻekiʻe akā ʻo ka pae haʻahaʻa vitamona B12 a i ka 3.5 mau manawa likelier e ʻike i ka nalo ʻana o ka hana lolo ma mua o nā mea me nā palena koko maʻamau ().

Ua aʻo aku nā mea kākau noiʻi ʻo ka hoʻopili ʻana me ka waikawa folic e hōʻino paha i ke olakino noʻonoʻo i nā mākua makua me nā pae haʻahaʻa B12 haʻahaʻa.

Eia kekahi, ua hoʻopaʻa nā noiʻi ʻē aʻe i ka hoʻohana nui ʻana o nā folic acid folic i ka hoʻoliʻiliʻi noʻonoʻo ().

E hoʻomanaʻo e pono ana nā noiʻi hou aʻe ma mua o ka hiki ke hoʻoholo ikaika.

Hiki i kahi lawe kiʻekiʻe o ka waikawa folic ke wikiwiki i ka hoʻohaʻahaʻa noʻonoʻo e pili ana i ka makahiki, keu hoʻi i nā poʻe me ka pae haʻahaʻa vitamona B12. Eia nō naʻe, pono ka noiʻi hou.

3. Hiki ke lohi i ka ulu ʻana o ka lolo i nā keiki

Pono ka lawa ʻana o ka folate i ka wā o ka hāpai ʻana no ka ulu ʻana o ka lolo o kāu pēpē a hoʻemi i ka makaʻu o nā malformations (,, 23, 24).

Ma muli o ka nui o nā wahine i loaʻa ʻole ka RDI mai ka meaʻai wale nō, paipai pinepine ʻia nā wahine o ka hānau keiki ʻana e lawe i nā mea kōkua folic acid (1).

Eia nō naʻe, hoʻonui paha me ka nui o ka waikawa folic e hoʻonui i ke kūpaʻa o ka insulin a lohi ka ulu ʻana o ka lolo i nā keiki.

I hoʻokahi o nā noi, 4 a me 5 mau makahiki nona nā mākua i hoʻonui me ka 1000 mcg o ka folic acid i kēlā me kēia lā i ka wā e hāpai ana - ʻoi aku ma mua o ka Tolerable Upper Intake Level (UL) - ua loaʻa nā helu haʻahaʻa ma nā hoʻāʻo ʻana o ka lolo ma mua o nā keiki a nā wahine i lawe 400–999 mcg i kēlā me kēia lā ().

Ua hoʻopili ʻia kekahi haʻawina ʻē aʻe i ke kiʻekiʻe o ke koko o ka folate i ka wā hāpai i kahi ʻoi aku ka nui o ka pale ʻana o ka insulin i nā keiki 9–13 ().

ʻOiai pono kahi noiʻi hou, ʻoi aku paha ka maikaʻi o ka hōʻalo ʻana i ka lawe ʻana ma mua o ka lāʻau i koi ʻia o 600 mcg o ka folic acid supplement i ka wā hāpai inā ʻaʻole e aʻoaʻo ʻia e kahi ʻoihana olakino.

ʻO nā mea kōkua Folic acid kahi ala kūpono e hoʻonui i nā pae folate i ka wā hāpai, akā ʻo ka nui o nā kaha e hoʻonui i ke kūpaʻa ʻana o ka insulin a lohi ka ulu ʻana o ka lolo i nā keiki.

4. Hiki ke hoʻonui i ka likelihood o ke ala hou ʻana o ka maʻi ʻaʻai

ʻO ke kuleana o ka Folic acid i ka maʻi ʻaʻai ʻelua.

Hōʻike ka noiʻi e hōʻike ana i nā hunaola olakino i nā pae kūpono o ka folic acid e pale aku iā lākou mai ka lilo ʻana i maʻi ʻaʻai. Eia nō naʻe, ke hōʻike ʻana i nā hunaola maʻi ʻaʻai i ka wikamina e kōkua iā lākou e ulu a hoʻolaha paha (,,).

ʻO kēlā, ua huikau ka noiʻi. ʻOiai kekahi mau noiʻi e hoʻomaopopo i ka hoʻonui iki ʻana o ka maka maʻi ʻaʻai i ka poʻe e lawe nei i nā mea kōkua folic acid, ʻo ka hapa nui o nā noiʻi ʻaʻole hōʻike i kahi loulou (,,,,).

Pili paha ka makaʻu i ke ʻano o ka maʻi ʻaʻai, a me kou mōʻaukala pilikino.

ʻO kahi laʻana, hōʻike ka noiʻi i ka poʻe i ʻike mua ʻia me ka maʻi ʻaʻai prostate a kala paha i hoʻonui ʻia me ka nui aʻe o ka 1000 mcg o ka waikawa folic i kēlā me kēia lā i loaʻa iā 1.7-6.4% ʻoi aku ka nui o ka hopena o ka maʻi ʻaʻaʻi (,).

Eia nō naʻe, pono hou ʻia kahi noiʻi.

E hoʻomanaʻo i ka ʻai ʻole ʻana o nā meaʻai momona-folate e like me ka hoʻonui ʻole ʻana o ka maʻi ʻaʻai - a kōkua paha i ka hoʻoliʻiliʻi (,).

Hiki ke hoʻonui i ka lawe ʻana o ka folic acid supplement i nā cell cancer i ka hiki ke ulu a pālahalaha, ʻoi aku ka nui o ka noiʻi e pono ai. He mea hōʻino loa paha kēia i ka poʻe me ka mōʻaukala o ka maʻi ʻaʻai.

Paipai ʻia ka hoʻohana, nā ana, a me nā launa pū hiki

Hoʻokomo ʻia ʻo Folic acid i ka nui o nā multivitamins, nā pākuʻi prenatal, a me nā wikamina paʻakikī B, akā kūʻai ʻia aku ia ma ke ʻano he pāʻina pākahi. I kekahi mau ʻāina, hoʻoikaika paʻa ʻia kekahi mau meaʻai i kēia wikamina.

Hoʻohana pinepine ʻia nā mea kōkua Folic acid e pale a mālama ai i nā pae folate koko haʻahaʻa. Eia kekahi, ʻo nā wahine hāpai a i ʻole nā ​​hoʻolālā e hāpai ʻana e lawe pinepine iā lākou e hōʻemi i ka makaʻu o nā hānau hānau (1).

ʻO ka RDI no ka folate he 400 mcg i kēlā me kēia lā no ka hapanui o nā mākua, 600 mcg i kēlā me kēia lā i ka wā hāpai, a 500 mcg i kēlā me kēia lā i ka wā e hānai ana i ka waiū. ʻO nā mea hoʻohui mea maʻamau mai 400-800 mcg (1).

Hiki ke kūʻai ʻia nā mea hoʻopihapiha Folic acid me ka ʻole o kahi kuhikuhi a manaʻo ʻia he palekana ke lawe ʻia i nā kaila maʻamau ().

Ua ʻōlelo ʻia, hiki iā lākou ke launa pū me kekahi lāʻau lapaʻau, e like me nā mea i hoʻohana ʻia e mālama ai i ka hopu ʻana i ka maʻi, rheumatoid arthritis, a me nā maʻi parasite. No laila, ʻo kēlā me kēia mea e lawe ana i nā lāʻau e pono e nīnau i kahi ʻoihana olakino ma mua o ka lawe ʻana i ka waikawa folic (1).

Hoʻohana ʻia nā mea hoʻopili acid Folic e hōʻemi i ka makaʻu o nā hānau hānau, a me ka pale a mālama ʻana i ka hemahema folate. Manaʻo lākou he palekana akā hiki ke launa pū me kekahi lāʻau lapaʻau.

Ke laina lalo

Palekana ʻo nā mea kōkua acid Folic a hāʻawi i kahi ala kūpono e mālama ai i nā pae folate kūpono.

Wahi a kēlā, ʻo ka nui o ka lawe ʻana i ka waikawa folic acid ke kumu o nā hopena ʻē aʻe, e like me ka lohi o ka ulu ʻana o ka lolo i nā keiki a me ka hōʻemi ʻana i ka noʻonoʻo i nā mākua.

ʻOiai e pono ana kahi noiʻi hou, hiki iā ʻoe ke hana me kāu kauka olakino e hoʻoholo i kāu pae folate a ʻike inā he pono ka waihona.