folic acid yog ib tug hluavtaws version ntawm folate (vitamin B9) - ib qho tseem ceeb vitamin uas koj lub cev tsis tuaj yeem tsim nws tus kheej.
Yog li ntawd, koj yuav tsum tau txais folate hauv koj cov zaub mov kom tau raws li koj cov kev xav tau txhua hnub. Cov khoom noj zoo muaj xws li nqaij nyug siab, spinach, kale, avocado, broccoli, mov, qhob cij thiab qe ().
Txawm tias cov ntsiab lus folic acid thiab folic acid feem ntau siv interchangeably, ob yog txawv.
folic acid muaj cov qauv sib txawv thiab sib txawv me ntsis ntawm cov tshuaj lom neeg ntau dua li folate. Tsis zoo li folate, tag nrho folic acid uas koj noj tsis tau hloov mus rau hauv daim ntawv nquag hu ua 5-methyltetrahydrofolate (5-MTHF).
Koj lub cev siv folate rau ntau lub luag haujlwm tseem ceeb, suav nrog (,):
- ua thiab kho DNA
- pab nrog kev faib cell thiab kev noj qab haus huv ntawm tes
- ntau lawm thiab maturation ntawm cov ntshav liab
- Kev hloov pauv ntawm homocysteine rau methionine
Txawm tias qhov zoo ntawm folic acid rau cov poj niam thiab cev xeeb tub yog paub zoo, tej zaum koj yuav xav yog folic acid muab kev pab rau txiv neej.
Cov txheej txheem
Kab lus no tshawb txog cov txiaj ntsig kev noj qab haus huv ntawm folic acid hauv cov txiv neej.
Basak Gurbuz Derman / Getty Dluab
Tej zaum yuav pab tau kev nyuaj siab
Kev puas siab puas ntsws muaj tshwm sim, cuam tshuam txog li 16% ntawm cov txiv neej hauv Tebchaws Meskas ().
Qee qhov kev tshawb fawb qhia tias cov neeg muaj kev puas siab puas ntsws zoo li cov ntshav folate qis dua cov neeg uas tsis muaj kev nyuaj siab (, ).
Piv txwv li, kev tshuaj xyuas loj ntawm 43 cov kev tshawb fawb uas muaj ntau dua 35000 tus neeg pom tias cov neeg muaj kev nyuaj siab nyiam muaj cov qib folate qis thiab feem ntau noj cov folate tsawg dua hauv lawv cov zaub mov ntau dua li cov neeg tsis muaj kev nyuaj siab ().
Lwm qhov kev tshuaj xyuas uas suav nrog 6 kev tshawb fawb thiab 966 tus neeg pom tias noj tshuaj ntxiv folic acid ua ke nrog cov tshuaj tiv thaiv kev nyuaj siab tuaj yeem txo cov tsos mob ntawm kev nyuaj siab ntau dua li kev noj tshuaj tiv thaiv kab mob ib leeg ().
Hais tias, kev tshawb fawb ntxiv hauv cheeb tsam ntawm folic acid thiab kev kho mob ntawm kev puas siab puas ntsws xws li kev nyuaj siab yog qhov tsim nyog ua ntej cov lus pom zoo.
txoj kev
Qee qhov kev tshawb fawb qhia tias kev noj cov tshuaj folic acid tuaj yeem muaj txiaj ntsig zoo rau cov neeg muaj kev nyuaj siab uas muaj cov ntshav folic acid tsawg, tshwj xeeb tshaj yog thaum ua ke nrog cov tshuaj tiv thaiv kev ntxhov siab.
Tej zaum yuav muaj txiaj ntsig zoo rau lub plawv
Kab mob plawv yog qhov ua rau tuag thoob ntiaj teb thiab yog lub luag haujlwm rau kwv yees li ib ntawm plaub tus neeg tuag ntawm cov txiv neej hauv Tebchaws Meskas ().
Ib qho kev pheej hmoo rau kab mob plawv thiab mob stroke yog cov ntshav siab ntawm homocysteine , ib qho amino acid uas yog ib qho los ntawm kev zom cov protein ().
Folate plays lub luag haujlwm tseem ceeb hauv homocysteine metabolism thiab pab kom nws qib qis hauv koj lub cev. Yog li, folate deficiency tuaj yeem nce qib homocysteine cov ntshav, uas ua rau muaj tus mob hu ua.
Conversely, kev tshawb fawb tau qhia tias supplementation nrog folic acid tuaj yeem txo cov qib homocysteine thiab txo qhov kev pheej hmoo ntawm kab mob plawv (, ).
Nws kuj tau pom tias supplementation nrog folic acid txo lwm yam kev pheej hmoo rau kab mob plawv xws li ntshav siab. Folic acid kuj tseem tuaj yeem txhim kho cov ntshav ncig, yog li txhawb kev mob plawv (, ).
txoj kev
Folic acid supplementation tau txuas nrog kev txo qis hauv cov kab mob plawv, nrog rau qib homocysteine siab. Tsis tas li ntawd, folic acid tuaj yeem pab txo cov ntshav siab thiab txhawb cov ntshav ncig.
Cov plaub hau loj hlob
Cov plaub hau poob thiab cov plaub hau grey muaj ntau ntawm cov txiv neej, tshwj xeeb tshaj yog thaum lawv muaj hnub nyoog.
Ntau cov tshuaj thiab cov vitamins nyob rau hauv kev ua lag luam tsom txhawb cov plaub hau regrowth thiab tiv thaiv cov plaub hau grey, nrog rau folic acid.
Ib qho yog vim li cas folic acid ntseeg tau los txhawb cov plaub hau kev noj qab haus huv yog tias nws ua lub luag haujlwm hauv kev noj qab haus huv ntawm tes, uas tseem siv tau rau cov hlwb hauv koj cov plaub hau.
Piv txwv li, kev tshawb fawb ntawm 52 tus txiv neej thiab cov poj niam uas muaj cov plaub hau grey ntxov ntxov pom tias lawv cov ntshav ntawm folate, vitamin B12, thiab biotin (B7) tau qis dua cov neeg uas tsis muaj cov plaub hau hloov no ().
Uas tau hais tias, kev tshawb fawb thiab kev loj hlob tseem yog qhov tshiab thiab tsawg, yog li kev tshawb fawb ntxiv yog xav tau kom nkag siab zoo txog kev sib txuas.
txoj kev
Kev tshawb fawb txog folic acid thiab plaub hau noj qab haus huv yog txwv, nrog ib txoj kev tshawb fawb txuas cov ntshav qis ntawm folic acid rau cov plaub hau grey ntxov ntxov. Kev tshawb fawb ntxiv hauv cheeb tsam no yog xav tau los kos cov lus xaus.
Folic acid thiab zinc
Folic acid thiab zinc feem ntau muag ua ke raws li cov khoom lag luam muag los txhawb cov txiv neej fertility.
Ntau cov kev tshawb fawb tau saib cov tshuaj ntxiv no. Txawm li cas los xij, lawv tau pom cov txiaj ntsig sib xyaw, tshwj xeeb tshaj yog cov txiv neej noj qab haus huv. Txawm li cas los xij, ntawm cov txiv neej uas muaj teeb meem fertility, qee qhov kev tshawb fawb qhia tias cov tshuaj no yuav pab tau.
Nyob rau hauv kev tshawb fawb laus los ntawm 2002 ntawm 108 fertile txiv neej thiab 103 subfertile txiv neej, noj 5 mg ntawm folic acid thiab 66 mg ntawm zinc txhua hnub rau 6 lub hlis los ntawm 74% nyob rau hauv pawg subfertile ().
Kev tshuaj xyuas ntawm 7 cov kev tshawb fawb soj ntsuam hauv cov txiv neej subfertile kuj pom tau tias cov neeg uas noj ib hnub folate thiab zinc ntxiv muaj cov phev ntau dua, nrog rau cov phev zoo dua, dua li cov neeg noj cov placebo ().
Ib yam li ntawd, kev tshawb fawb 6-hli ntawm 64 tus txiv neej tsis muaj menyuam tau pom tias cov neeg uas noj cov tshuaj noj txhua hnub uas muaj vitamin E, selenium, thiab folate muaj cov phev suav ntau dua thiab cov phev motile ntau dua li cov neeg uas tau noj cov placebo ().
Txawm li cas los xij, lwm cov kev tshawb fawb tau pom tias folate thiab zinc tsis cuam tshuam rau txiv neej fertility thiab conception.
Piv txwv li, kev tshawb fawb 6 lub hlis tsis ntev los no ntawm 2370 tus txiv neej nrhiav kev pab rau kev xeeb tub tau txiav txim siab tias cov tshuaj noj txhua hnub uas muaj 5 mg ntawm folic acid thiab 30 mg ntawm zinc tsis tau txhim kho cov phev zoo lossis pab txhawb kev xeeb tub ().
Yog li, txawm tias qee cov pov thawj tias kev sib xyaw ntawm folic acid thiab zinc tuaj yeem txhawb kev xeeb tub, xav tau kev tshawb fawb ntxiv.
txoj kev
Qee qhov kev tshawb fawb qhia tias folic acid thiab zinc ntxiv tuaj yeem txhim kho cov phev zoo thiab kev txav ntawm cov txiv neej subfertile. Txawm li cas los xij, lwm cov kev tshawb fawb tsis pom muaj txiaj ntsig, yog li xav tau kev tshawb fawb ntxiv.
Folic Acid: Siv thiab Kev Nyab Xeeb
Kev nce qib folate los ntawm cov peev txheej ntuj xws li zaub mov feem ntau muaj kev nyab xeeb. Txawm li cas los xij, ntxiv nrog rau cov koob tshuaj ntau ntawm folic acid tau cuam tshuam nrog.
Cov kev mob tshwm sim ntawm ntau tshaj folic acid suav nrog kev npog qhov tsis muaj vitamin B12, kev tiv thaiv kab mob, thiab muaj kev pheej hmoo ntawm mob qog noj ntshav prostate. Txawm li cas los xij, toxicity yog tsawg. Qhov no yog vim tias koj lub cev tau yooj yim tshem tawm cov folate ntau dhau vim nws yog cov dej-soluble vitamin (, , ).
Qhov siab tshaj qhov txwv (UL) ntawm cov vitamin no, lossis qhov koob tshuaj siab tshaj plaws yuav tsis ua rau muaj kev phom sij, yog 1 mcg ib hnub. Txawm li cas los xij, tsuas yog cov ntaub ntawv hluavtaws ntawm folate zoo li folic acid muaj UL, vim tias tsis muaj teebmeem tshwm sim tom qab noj cov zaub mov uas muaj folate ntau ().
Nws tseem tsim nyog sau cia tias feem ntau cov neeg hauv Tebchaws Meskas ua tau raws li lawv cov kev xav tau folate txhua hnub, yog li nws tsis tas yuav tsum tau noj tshuaj ntxiv.
Piv txwv li, nyob rau nruab nrab, cov txiv neej noj 602 mcg ntawm DFE (kev noj haus folate sib npaug) ib hnub twg, uas yog siab tshaj qhov noj txhua hnub ntawm 400 mcg ntawm DFE ().
Uas tau hais tias, noj tshuaj ntxiv tuaj yeem yog txoj hauv kev yooj yim rau qee tus neeg kom ua tau raws li lawv cov kev xav tau niaj hnub. Qhov no muaj tseeb tshwj xeeb tshaj yog rau cov neeg muaj kev pheej hmoo ntawm kev tsis txaus, suav nrog cov neeg laus.
Folic acid pab tau los ntawm ntau hom, raws li cov khoom noj khoom haus nyob ib leeg lossis ib feem ntawm cov vitamin multivitamin lossis B-complex vitamin, nrog rau kev sib xyaw nrog lwm cov vitamins tshwj xeeb. Lawv feem ntau muab 680 txog 1 mcg ntawm DFE, lossis 360 txog 400 mcg ntawm folic acid ().
Tsis txhob tshaj UL ntawm 1000 mcg ib hnub tshwj tsis yog qhia lwm tus los ntawm koj tus kws kho mob - piv txwv li, los tawm tsam folate deficiency.
Tsis tas li ntawd, nco ntsoov tias cov tshuaj folic acid tuaj yeem cuam tshuam nrog cov tshuaj nquag, suav nrog methotrexate, sulfasalazine, thiab ntau yam tshuaj tiv thaiv kab mob vwm xws li Depacon, Dilantin, thiab Carbatrol ().
Yog li ntawd, yog tias koj noj ib yam ntawm cov tshuaj no, sab laj nrog koj tus kws kho mob ua ntej noj cov tshuaj folic acid, tsis hais lawv lub zog.
txoj kev
Cov txiv neej feem ntau ua tau raws li lawv cov kev xav tau folic acid txhua hnub los ntawm kev noj zaub mov ib leeg, tab sis kev pab ntxiv tuaj yeem pab qee tus neeg ntev npaum li UL tsis dhau. Ib yam li kev noj zaub mov ntxiv, nws yog ib qho tseem ceeb uas yuav tau tham nrog koj tus kws kho mob ua ntej noj folic acid.
Cov kab hauv qab
Folic acid yog ib hom hluavtaws folate (vitamin B9).
Txawm hais tias qhov tsis muaj peev xwm tsis tshua muaj rau cov txiv neej, nws tuaj yeem txhim kho lub plawv noj qab haus huv, plaub hau, fertility hauv cov txiv neej subfertile, thiab qee yam teeb meem kev puas siab puas ntsws xws li kev nyuaj siab.
Folate muaj nyob rau hauv ntau hom zaub mov, nqaij, thiab cov nplej muaj zog, tab sis txawm li cas los xij, qee cov neeg xaiv noj cov tshuaj ntxiv. folic acid kom yooj yim. Nws tuaj nyob rau hauv ntau hom, raws li ib tug standalone as-ham, nyob rau hauv ib tug multivitamin, los yog ua ke nrog lwm cov vitamins.
Cov koob tshuaj ntau heev folic acid saum toj no UL ntawm 1 mcg ib hnub twg tej zaum yuav muaj kev phiv tshuaj, thiab tshuaj ntxiv folic acid tuaj yeem cuam tshuam nrog ntau yam tshuaj. Raws li nrog rau kev noj zaub mov ntxiv, qhia rau koj tus kws kho mob ua ntej noj ib yam folic acid.
