15 nā meaʻai olakino kiʻekiʻe loa i Folate (ʻAkika Folic)

Anter

• 1. Legume
• 2. ʻO Asparagus
• 3. Huamoa
• 4. ʻO greens lau Lea
• 5. Beets
• 6. Nā hua citrus
• 7. Kupu mai ʻo Brussels
• 8. Broccoli
• 9. Nā hua kanu a me nā hua
• 10. Ke akepaʻa pipi
• 11. Mīkini palaoa
• 12. Papaya
• 13. Maiʻa
• 14. ʻApekila
• 15. Nā hua kanu paʻa
• Ke laina lalo

ʻO Folate, ka mea i ʻike ʻia me ka huaʻai B9, kahi wikamina hiki ke hoʻoheheʻe ʻia i ka wai a he nui nā hana nui i kou kino.

Eia kekahi, kākoʻo ia i ka mahele o ke kino olakino a paipai i ka ulu pono ʻana o ka fetal a me ka hoʻomohala ʻana e hōʻemi i ka makaʻu o nā hānau hānau ().

ʻIke maoli ka Vitamin B9 i nā meaʻai he nui, a me ke ʻano o ka waikawa folic i nā meaʻai paʻa.

Paipai ʻia i nā mākua olakino e loaʻa ma ka liʻiliʻi 400 mcg o ka folate i kēlā me kēia lā e pale i kahi hemahema (2).

Eia nā meaʻai olakino 15 i kiʻekiʻe i ka folate a i ʻole ka waikawa folic.

1. Legume

ʻO nā legume nā hua a hua paha o nā mea kanu i ka Fabaceae ʻohana, me:

• pīni
• peas
• ʻāpala

ʻOiai ʻo ka nui maoli o ka folate i nā legume hiki ke loli, kahi kumu maikaʻi o ka folate.

ʻO kahi laʻana, hoʻokahi kīʻaha (177 gram) o nā pīni kuke kuke i piha i ka 131 mcg o ka folate, a i ʻole ma kahi o 33% o ka Daily Value (DV) ().

I kēia manawa, loaʻa i hoʻokahi kīʻaha (198 gram) o nā lihi lihi i 358 mcg folate, ʻo ia hoʻi 90% o ka DV ().

ʻO nā legume kekahi kumu waiwai nui o ka protein, fiber, a me nā antioxidants, a me nā micronutrients nui e like me ka potassium, magnesium, a me ka hao ().

Nui ka waiwai o nā legume i ka folate a me nā meaola ʻē aʻe he nui. Hoʻokahi kīʻaha (198 gram) o nā līlī kuke i loaʻa he 90% o ka DV, ʻoiai hoʻokahi kīʻaha (177 gram) o nā pīni kuke kuke i loaʻa ma kahi o 33% o ka DV.

2. ʻO Asparagus

Loaʻa ka asparagus i kahi nui o nā wikamina a me nā minelala, e like me ka folate.

I ka ʻoiaʻiʻo, aia kahi hapa kīʻaha (90-gram) e lawelawe ana i ka asparagus i kuke ʻia ma kahi o 134 mcg folate, a i ʻole 34% o ka DV ().

Nui ka waiwai ʻo Asparagus i nā antioxidant a hōʻike ʻia i nā anti-inflammatory a me nā mea antibacterial ().

He aha hou aʻe, he kumu maikaʻi loa ia o ka fiber ola-puʻuwai, e kīkē ana i 6% o kāu mau fiber i kēlā me kēia lā e pono ai i hoʻokahi lawelawe wale nō ().

He kiʻekiʻe ʻo Asparagus i ka fiber a loaʻa ka nui o ka folate maikaʻi, me kahi o 34% o ka DV no ka lawelawe ʻana i ka hapa kīʻaha.

3. Huamoa

ʻO ka hoʻohui ʻana i nā hua i kāu papaʻai he ala maikaʻi loa ia e hoʻonui ai i kāu ʻai ʻana i kekahi mau mea pono nui, e like me ka folate.

Hoʻokahi wale nō ʻāpana hua moa 22 mcg o folate, a i ʻole 6% paha o ka DV ().

Me ka hoʻokomo ʻana i mau hua manu wale nō i kāu papaʻai i kēlā me kēia pule he ala maʻalahi ia e hoʻonui ai i kāu ʻai folate a kōkua e hoʻokō i kāu mau pono.

Hāpai pū ʻia nā hua manu me ka protein, selenium, riboflavin, a me ka huaora B12 ().

Eia kekahi, kiʻekiʻe lākou i ka lutein a me ka zeaxanthin, ʻelua mau antioxidant i hiki ke kōkua i ka hōʻemi ʻana i nā pilikia o ka maka e like me ka hoʻohaʻahaʻa macular (,).

ʻO nā hua manu kahi kumu maikaʻi o ka folate, me kahi o 6% o ka DV i hoʻokahi wale nō hua manu nui.

4. ʻO greens lau Lea

ʻO nā lau lau ʻōmaʻomaʻo Leafy e like me ka milo, kale, a me nā arugula he haʻahaʻa i loko o nā calories akā e hū me nā huaora a me nā minelala nui, e like me ka folate.

Hoʻokahi kīʻaha (30 gram) o ka milo maka e hāʻawi iā 58.2 mcg, a i ʻole 15% o ka DV ().

ʻO nā ʻōmaʻomaʻo Leafy he kiʻekiʻe hoʻi i ka fiber a me nā huaora K a me A. Ua pili pū lākou me nā pono o ke olakino.

Hōʻike nā noiʻi i ka ʻai ʻana i nā mea kanu keu, e like me nā lau ʻōmaʻomaʻo, e hoʻopili ʻia me ka hoʻoliʻiliʻi hoʻoliʻiliʻi, kahi haʻahaʻa o ka maʻi ʻaʻai, a me ka hoʻonui ʻana i ka pohō kaumaha (,,).

Nui nā mea kanu ʻōmaʻomaʻo Leafy i nā meaola he nui, e like me ka folate. Hoʻokahi kīʻaha (30 gram) o ka milo maka e pili ana i 15% o ka DV.

5. Beets

Ma waho aʻe o ka hāʻawi ʻana i kahi mānoanoa o ke kala i nā ipu nui a me nā mea ʻono like, waiwai nui nā beets i nā mea pono nui.

Loaʻa iā lākou ka nui o ka manganese, potassium, a me ka wikamina C e pono ai i loko o ka lā.

ʻO lākou pū kekahi kumu waiwai nui o folate, me ke kīʻaha hoʻokahi (136 gram) o nā beets maka me 148 mcg folate, a i ʻole ma kahi o 37% o ka DV ().

Ma waho aʻe o kā lākou ʻike micronutrient, kiʻekiʻe nā beets i nā nitrates, kahi ʻano o nā mea kanu i hoʻohui ʻia me nā pono olakino he nui.

Ua hōʻike ʻia kahi noiʻi liʻiliʻi e inu ana i ka wai beetroot no ka manawa i hoʻoliʻiliʻi ʻia ke kahe o ke koko systolic e 4-5 mmHg i nā mākua olakino ().

Kiʻekiʻe nā beets i nā nitrates a me folate. Hoʻokahi kīʻaha (136 gram) o nā beets maka i loaʻa iā 37% o ka DV no folate.

6. Nā hua citrus

Ma waho o ka mea ʻono a piha i ka ʻono, nā hua citrus e like me ka ʻalani, ka huaʻakai, nā lemona, a me nā lime i waiwai i ka folate.

Hoʻokahi wale nō ʻalani i loaʻa he 55 mcg folate, a i ʻole ma kahi o 14% o ka DV ().

Hoʻopiha pū ʻia nā hua citrus me ka wikamina C, kahi micronutrient pono e hiki ke kōkua i ka hoʻoikaika ʻana i ka pale a me ke kōkua ʻana i ka pale ʻana i nā maʻi ().

I ka ʻoiaʻiʻo, ua ʻike ʻia nā noiʻi nūhou i ka nui o ka ʻai ʻana o nā hua citrus me ka haʻahaʻa o ka umauma, ʻōpū, a me ka maʻi ʻaʻai pancreatic (,,).

ʻO nā hua citrus kiʻekiʻe i ka wikamina C a me ka folate. Loaʻa i kekahi ʻalani nui ma kahi o 14% o ka DV.

7. Kupu mai ʻo Brussels

ʻO kēia mea kanu momona i ka ʻohana cripusous o nā mea kanu a pili loa i nā greens ʻē aʻe e like me kale, broccoli, cabbage, a me kohlrabi.

Hoʻopiʻi ʻo Brussels i nā huaola a me nā minelala a nui loa i ka folate.

ʻO kahi hapalua kīʻaha (78-gram) e lawelawe ana i nā kuke Brussels i kuke ʻia hiki ke hoʻolako i 47 mcg o folate, a i ʻole 12% o ka DV ().

ʻO lākou pū kekahi kumu waiwai nui o kaempferol, kahi antioxidant e pili ana i nā pono olakino lehulehu.

Hōʻike nā haʻawina holoholona e hiki i kaempferol ke kōkua i ka hōʻemi ʻana i ka mumū a pale i ka hōʻino ʻia o ka oxidative (,).

Loaʻa i nā ʻōpala ʻo Brussels kahi helu maikaʻi o nā antioxidant a me nā micronutrients. Hāʻawi kahi hapalua kīʻaha (78 gram) o nā kuke Brussels i kuke ʻia ma kahi o 12% o ka DV no ka folate.

8. Broccoli

Kaulana no ka lehulehu o nā waiwai e paipai ana i ke olakino, ke hoʻohui nei i ka broccoli i kāu papaʻai hiki ke hāʻawi i kahi ʻano o nā wikamina a me nā minelala pono.

Ke hiki mai i ka folate, loaʻa i hoʻokahi kīʻaha (91 gram) o ka broccoli maka ma kahi o 57 mcg folate, a i ʻole ma kahi o 14% o ka DV ().

Aia nā broccoli kuke i ʻoi aku ka nui o ka folate, me kēlā me kēia hapalua kīʻaha (78-gram) e hāʻawi ana i 84 mcg, a i ʻole 21% o ka DV ().

He kiʻekiʻe pū ʻo Broccoli i ka manganese a me nā huaora C, K, a me A.

Pēlā pū kekahi me nā ʻano mea kanu waiwai maikaʻi like ʻole, me sulforaphane, i aʻo nui ʻia no nā ʻano anti-cancer ().

ʻO Broccoli, keu hoʻi ke kuke, waiwai i ka folate. Hāʻawi kahi kīʻaha (91 gram) o ka broccoli maka i ka 14% o ka DV, ʻoiai ʻo ka hapalua kīʻaha (78 gram) o ka broccoli kuke i hiki ke hāʻawi iā 21% o kāu mau pono i kēlā me kēia lā.

9. Nā hua kanu a me nā hua

Nui nā kumu e noʻonoʻo ai i ka lawe ʻana i kāu nati a me nā ʻanoʻano.

Ma waho aʻe o ka loaʻa ʻana o kahi lāʻau o ka protein, momona lākou i ka fiber a me nā nui o nā wikamina a me nā minelala e pono ai i kou kino.

Ke hoʻohui nei i nā nati a me nā hua i loko o kāu papaʻai hiki ke kōkua iā ʻoe e hoʻokō i kāu mau pono folate i kēlā me kēia lā.

ʻO ka nui o ka folate i nā ʻano ʻanoʻano o nā hua a me nā ʻanoʻano hiki ke loli iki.

Hoʻokahi auneke (28 gram) o nā hua walnuts ma kahi o 28 mcg folate, a i ʻole ma kahi o 7% o ka DV, ʻoiai ka lawelawe like ʻana o nā hua flax ma kahi o 24 mcg folate, a i ʻole 6% o ka DV (,).

Hāʻawi nā hua hua a me nā hua i ka folate maikaʻi i kēlā me kēia lawelawe ʻana. Hoʻokahi auneke (28 gram) o nā ʻalemona a me nā ʻano flax e hāʻawi iā 7% a me 6% o ka DV.

10. Ke akepaʻa pipi

ʻO ke akepaʻa pipi kekahi o nā kumu paʻa paʻa o ka folate i loaʻa.

ʻO kahi 3-auneke (85-gram) e lawelawe ana i nā ʻiʻo ʻiʻo bipi i kuke ʻia 212 mcg o folate, a i ʻole ma kahi o 54% o ka DV ().

Ma waho aʻe o ka folate, hiki i kahi lawelawe hoʻokahi o ka akepaʻa pipi ke hālāwai a ʻoi aku i kāu mau koi no kēlā me kēia lā no ka wikamina A, ka huaʻai B12, a me ke keleawe ().

Hoʻouka pū ʻia me ka protein, e hāʻawi ana i ka nui 24 mau mika no 3-auneke (85-gram) e lawelawe ana.

Pono ka protein i ka hoʻoponopono ʻana o ka ʻaʻa a me ka hana ʻana i nā enzyme a me nā hormones nui.

ʻO ke akepaʻa ʻoi loa ka protein a me ka folate, me kahi o 54% o ka DV o ka folate i kahi lawelawe 3-auneke (85-gram).

11. Mīkini palaoa

ʻO ka germ germ ka palaoa ka embryo o ka ʻoka palaoa.

ʻOiai hemo pinepine ia i ka wā o ka wili, hāʻawi ia i kahi kiʻekiʻe o nā wikamina, nā minelala, a me nā antioxidants.

Hoʻokahi wale nō auneke (28 gram) o ka germ germ e hāʻawi mai i ka 78.7 mcg o folate, e like me 20% o kāu pono folate i kēlā me kēia lā.

Loaʻa iā ia kahi ʻāpana fiber maikaʻi, e hāʻawi ana i 16% o ka fiber e pono ai i kēlā me kēia lā i hoʻokahi auneke (28 gram) ().

Holo mālie ka puluniu ma o kāu wahi digestive, me ka hoʻohui ʻana i ka nui i kāu pahu e kōkua ai i ka hoʻoikaika ʻana i ka manawa maʻamau, pale i ka paʻa ʻana, a mālama mau i nā kō o ke kō.

ʻO ka germ germ he mea kiʻekiʻe i ka fiber, antioxidants, a me nā micronutrients. Hoʻokahi auneke (28 gram) o ka germ germ i loaʻa ma kahi o 20% o ka DV no folate.

12. Papaya

ʻO Papaya kahi huaʻai pālolo momona i ka hema o Mexico a me ʻAmelika Hui Pū ʻIa.

Ma waho o ka mea ʻono a piha i ka ʻono, ua piha piha ʻia ka papaya me ka folate.

Hoʻokahi kīʻaha (140 gram) o ka papaya maka i piha i ka 53 mcg folate, i like ia me 13% o ka DV ().

Hoʻohui ʻia, kiʻekiʻe ka papaya i ka wikamina C, potassium, a me nā antioxidants e like me carotenoids ().

Pono nā wahine hāpai e hōʻalo i ka ʻai ʻana i ka papaya maka ʻole.

Kuhi nā kānaka noiʻi ʻo ka ʻai ʻana i ka nui o ka papaya maka ʻole ka mea e hōʻemi ai i nā wahine hāpai, akā nāwaliwali ka hōʻike.

Nui ka waiwai o Papaya i nā antioxidant a me folate. Hāʻawi kahi kīʻaha (140 gram) o ka papaya maka ma kahi o 13% o ka DV no folate.

13. Maiʻa

Rich i loko o kahi ākea o nā wikamina a me nā minelala, ʻo ka maiʻa kahi hale mālama kino.

Nui loa lākou i ka folate a hiki ke kōkua maʻalahi iā ʻoe e hoʻokō i kāu mau pono o kēlā me kēia lā ke hui ʻia me kekahi mau meaʻai momona folate.

Hiki i kahi maiʻa waena ke hāʻawi iā 23.6 mcg o folate, a i ʻole 6% o ka DV ().

He kiʻekiʻe ka maiʻa i loko o nā meaola ʻē aʻe pū kekahi, e like me ka potassium, wikamina B6, a me nā manganese ().

Loaʻa ka maiʻa i ka folate maikaʻi. Aia kekahi maiʻa waena ma kahi o 6% o ka DV.

14. ʻApekila

Kūlana nui ʻia nā avocados ma muli o kā lākou ʻano momona a me ka ʻono buttery.

Ma waho aʻe o kā lākou ʻono ʻokoʻa, he kumu waiwai maikaʻi loa nā avocados o nā meaola nui he nui, e like me ka folate.

Loaʻa i ka hapalua o kahi avocado maka ka 82 mcg o ka folate, a i ʻole ma kahi o 21% o ka nui āu e pono ai no ka lā holoʻokoʻa ().

Hoʻohui, waiwai nā avocados i ka potassium a me nā huaora K, C, a me B6 ().

He kiʻekiʻe hoʻi lākou i nā momona momona monounsaturated o ka puʻuwai, i pale ai i ka maʻi puʻuwai ().

Kiʻekiʻe nā avocado i nā momona momona a me ka momona o ka puʻuwai, me ka hapalua o ka avocado maka e hāʻawi ana ma kahi o 21% o ka DV no folate.

15. Nā hua kanu paʻa

Nui nā ʻano hua, e like me ka berena a me ka pasta, i hoʻoikaika ʻia e hoʻonui ai i ka ʻikepili folic acid.

Hiki ke hoʻololi i nā kālā ma waena o nā huahana like ʻole, akā hoʻokahi kīʻaha (140 gram) o ka spaghetti i kuke ʻia e hāʻawi ai ma kahi o 102 mcg o folic acid, a i ʻole 25% o ka DV ().

ʻO ka mea hoihoi, ua hōʻike ʻia kekahi mau noiʻi ʻana e maʻalahi ka maʻalahi o ka waikawa folic i nā meaʻai paʻa ma mua o ke komo ʻana o ka folate i loko o nā meaʻai.

ʻO kahi laʻana, ua hoʻoholo kekahi kahi noiʻi ʻo ka folate i nā meaʻai e like me nā huaʻai a me nā mea kanu aia wale nō ma kahi o 78% e like me ka bioavailable e like me ka folic acid i nā meaʻai paʻa ().

ʻO ka mea ʻē aʻe, hōʻike kekahi noiʻi ʻē aʻe i ka enzyme kikoʻī a ke kino e hoʻohana ai e wāwahi i ka waikawa folic i loko o nā meaʻai paʻa i ka maikaʻi ʻole, a ʻo ia ka hopena i ke kūkulu ʻia ʻana o ka folic acid folic ()

ʻO kahi papaʻai kaulike maikaʻi i waiwai i nā kumuwaiwai kūlohelohe o folate a me kahi helu kaulike o nā meaʻai paʻa i hiki ke hōʻoia i kou hālāwai ʻana me kāu mau pono, ʻoiai e hoʻemi ana i nā hopohopo olakino hiki.

Loaʻa i nā hua kanu paʻa nā huina o ka folic acid i hoʻohui ʻia. Hoʻokahi kīʻaha (140 gram) o ka spaghetti i kuke ʻia i kahi 26% o ka DV.

Ke laina lalo

ʻO Folate kahi micronutrient nui i loaʻa i ka nui ma kāu papaʻai.

ʻO ka ʻai ʻana i nā meaʻai olakino like ʻole, e like me nā huaʻai, nā lau, nā lau, a me nā ʻanoʻano, a me nā meaʻai paʻa, he ala maʻalahi ia e hoʻonui ai i kāu ʻai folate.

ʻAʻole waiwai wale kēia mau meaʻai i ka folate akā kiʻekiʻe pū kekahi i nā huaola kī ʻē aʻe i hiki ke hoʻomaikaʻi i nā ʻaoʻao ʻē aʻe o kou olakino.