Njengomthetho, umbuzo wokuthi yikuphi ukudla okuqukethe i-folic acid eqala ukukhathazeka abesifazane ngesikhathi sokuhlela kwengane, ngoba ngalesi sikhathi isici esinjalo sibaluleke kakhulu emzimbeni. Nokho, i-vitamin B9 iyadingeka kuwo wonke umuntu. Cabanga ukuthi yikuphi ukudla okuqukethe i-folic acid, ukuze ukwazi ukulungisa isimo ngaphandle kokusebenzisa izidakamizwa.
- Phakathi kwezithelo namajikijolo kuhola i-kiwi ne-pomegranate, lapho u-18 μg wezinto ezibonakalayo. Ngaphezu kwalokho, lesi sici siqukethe nemikhiqizo enjengamakhiwane, ama-strawberries, ama-raspberries, i-banana, i-watermelon, i-cherries, i- sea buckthorn , i-lemon ne-peach. Kwezinye izithelo namajikijolo okuqukethwe kwe-folic acid kuphansi kakhulu, cishe kungabalulekile.
- Phakathi kwemifino, i- parsley, ubhontshisi kanye nesipinashi ihola, nge-micrograms ayi-100 yevithamini B9. Ngaphezu kwalokho, kufanelekile ukunaka i-lettuce, imifino, ama- eggplant kanye nazo zonke izinhlobo zeklabishi.
- Phakathi kokusanhlamvu, ukolweni oqinile (46 μg) ungabhekwa njengomphathi. Okunye okuhle kulezi zindawo kukhona irayisi, i-buckwheat ne-oats. Kubalulekile ukuba udle ukudla hhayi nje ngoba "kuyasiza", kodwa futhi ukucabanga ngokuthanda kwabo - kulokhu inzuzo iyoba namandla futhi iyabonakala.
- Imikhiqizo yezinyama ayicebile kakhulu ku-folic acid - inani eliphakeme, 9 mcg, liqukethwe eTurkey. Umholi owaziwayo kokuqukethwe kwe-B9 - yenkomo yenkomo, okuyi-240 μg yempahla.
Ngaphezu kwalokho, iningi lamavithamini B9 emanzini, ikakhulukazi ama-walnuts nama-hazelnuts, amakhowe amhlophe ikakhulukazi emvubelo (okungaba ngu-550 μg). Uma uheha ngokuzenzekelayo kulezi zinto zokudla, umzimba wakho ulula nge-folic acid.
Ukwazi ukuthi yikuphi ukudla okucebile ku-folic acid, ungathola okuningi kwalokhu ngaphandle kwemithi kanye namalungiselelo engeziwe njengoba udinga.