I-folic acid - enye yamavithamini abaluleke kunazo zonke, okudingekayo ekuthuthukiseni okujwayelekile amasistimu omzimba omzimba nokuzivikela. Futhi, i-folic acid iyingxenye ye-carbohydrate ne-fat metabolism. Kuzingane, i-folic acid ibaluleke kakhulu phakathi nezinkathi zokukhula okukhulayo: esigabeni sokuthuthukiswa komntwana kanye nokuzalwa kuya eminyakeni emithathu. I-folic acid iwusizo ngokukhethekile ezinganeni kuze kube unyaka, okungukuthi, ezinyangeni zokuqala emva kokuzalwa, lapho zonke izinhlelo nezinhlaka zikhula ngamandla.
Ungathatha kanjani i-folic acid yezingane?
Ukuntuleka kwe-folic acid kungabangela ukuba i-foem-deficient anemia, lapho i-erythrocyte ehluthiwe ngokuphelele iphazamisa inqubo ye-hematopoiesis. Ukuvuselela umsebenzi we-hematopoietic kungaba yinkinga eyinkimbinkimbi lapho i-folic acid ihlala khona endaweni ebalulekile.
Umthamo we-folic acid wezingane uxhomeke eminyakeni yobudala futhi kufanele kube:- kusukela ekuzaleni kuya ezinyangeni ezingu-6 - 25 mcg;
- kusuka ezinyangeni ezingu 6 kuya ngonyaka - 35 mkg;
- kusukela eminyakeni engu-1 kuya kwemi-3 - 50 mcg;
- kusukela eminyakeni engu-3 ukuya kwengu-6 - 75 mcg;
- kusukela eminyakeni engu-6 kuya kwengu-10 - 100 mcg;
- kusukela eminyakeni eyi-10 ukuya kwengu-14 - 150 mcg;
- uneminyaka eyi-14 ye-200 mcg.
Abazali abazokhipha i-folic acid ezinganeni bavame ukubuza ukuthi bangabala kanjani umthamo odingekayo. Enye
Ungakhohlwa ukuthi i- folic acid itholakala ekudleni okuningi futhi lokhu kufanele kucatshangelwe uma uphendula umbuzo wokuthi kungenzeka yini ukunikeza i-folic acid ezinganeni ngaphandle komuthi kadokotela. I-folic acid itholakala ebusini lwebele nekenkomo, kanye nemifino, imifino eluhlaza, amaqathe, okusanhlamvu, ukunye okunye okunye okunamafutha kanye nama-oat groats, amantongomane, ubhanana, ama-oranges, ithanga, izinsuku. Inani elidingekayo le-asidi ingane lingabuye lidle ngokudla isibindi, inyama yenkomo, ingulube, inkukhu, i-egg yolk, i-tuna, i-salmon kanye noshizi.