kupatsidwa folic acid ndi mtundu wa folate (vitamini B9) - vitamini yofunikira yomwe thupi lanu silingathe kudzipanga lokha.
Chifukwa chake, muyenera kupeza folate muzakudya zanu kuti mukwaniritse zosowa zanu zatsiku ndi tsiku. Zakudya zabwino zimaphatikizapo chiwindi cha ng'ombe, sipinachi, kale, avocado, broccoli, mpunga, mkate ndi mazira ().
Ngakhale mawu kupatsidwa folic acid ndi folic acid Nthawi zambiri amagwiritsidwa ntchito mosiyana, awiriwa ndi osiyana.
kupatsidwa folic acid ali ndi kapangidwe kosiyana ndi zotsatira zachilengedwe zosiyana pang'ono ndi folate. Mosiyana ndi folate, onse kupatsidwa folic acid zomwe mumadya sizimasinthidwa kukhala mawonekedwe okhazikika otchedwa 5-methyltetrahydrofolate (5-MTHF).
Thupi lanu limagwiritsa ntchito folate pazinthu zambiri zofunika, kuphatikiza (, ):
- kupanga ndi kukonza DNA
- kumathandiza kugawanika kwa ma cell komanso kukula bwino kwa maselo
- kupanga ndi kusasitsa kwa maselo ofiira a magazi
- kutembenuka kwa homocysteine ku methionine
Ngakhale ubwino wa kupatsidwa folic acid kwa amayi ndi mimba zimadziwika bwino, mukhoza kudabwa ngati kupatsidwa folic acid amapereka ubwino kwa amuna.
Zamkatimu
Nkhaniyi ikufotokoza za ubwino wa folic acid mwa amuna.
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Zitha kuthandiza ndi kukhumudwa
Matenda amisala ndi ofala, omwe amakhudza pafupifupi 16% ya amuna ku United States ().
Kafukufuku wina akusonyeza kuti anthu omwe ali ndi vuto la maganizo amakonda kutsika kwa folate ya magazi kusiyana ndi anthu opanda kuvutika maganizo (, ).
Mwachitsanzo, kuwunika kwakukulu kwamaphunziro 43 okhudza anthu opitilira 35000 adapeza kuti anthu omwe ali ndi vuto la kukhumudwa amakonda kukhala ndi ma folate otsika ndipo nthawi zambiri amadya zakudya zocheperako kuposa anthu omwe alibe kukhumudwa ().
Ndemanga ina yomwe idaphatikizapo maphunziro 6 ndi anthu 966 adapeza kuti kutenga zowonjezera kupatsidwa folic acid kuphatikiza ndi antidepressants kumatha kuchepetsa kwambiri zizindikiro za kupsinjika maganizo kusiyana ndi kumwa mankhwala odetsa nkhawa okha ().
Izi zinati, kafukufuku wowonjezera m'dera la kupatsidwa folic acid komanso kuchiza matenda amisala monga kukhumudwa ndikofunikira musanapereke malingaliro.
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Kafukufuku wina akusonyeza kuti kumwa mankhwala owonjezera a folic acid kungathandize anthu ovutika maganizo omwe ali ndi magazi ochepa a folic acid, makamaka akaphatikizidwa ndi mankhwala ochiritsira ochiritsira.
Zingapindule thanzi la mtima
Matenda a mtima ndi omwe amachititsa imfa padziko lonse lapansi ndipo amachititsa pafupifupi imfa imodzi mwa amuna anayi ku United States ().
Chiwopsezo cha matenda amtima ndi sitiroko ndi kuchuluka kwa magazi a homocysteine, amino acid omwe amapangidwa ndi chigayo cha mapuloteni ().
Folate imagwira ntchito yofunika kwambiri mu homocysteine metabolism ndipo imathandizira kuti milingo yake ikhale yotsika m'thupi lanu. Chifukwa chake, kuchepa kwa folate kumatha kukweza milingo ya homocysteine yamagazi, zomwe zingayambitse vuto lomwe limadziwika kuti.
Mosiyana ndi zimenezi, kafukufuku wasonyeza kuti supplementation ndi kupatsidwa folic acid amachepetsa milingo ya homocysteine ndikuchepetsa chiopsezo cha matenda amtima (,).
Zasonyezedwanso kuti supplementation ndi kupatsidwa folic acid anachepetsa zinthu zina zoopsa za matenda a mtima monga kuthamanga kwa magazi. Kupatsidwa folic acid kungathandizenso kuti magazi aziyenda bwino, potero amalimbikitsa thanzi la mtima (, ).
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Folic acid supplementation yalumikizidwa ndikuchepetsa ziwopsezo za matenda amtima, kuphatikiza milingo yokwera ya homocysteine . Kuonjezera apo, kupatsidwa folic acid kungathandize kuchepetsa kuthamanga kwa magazi komanso kulimbikitsa kuyenda kwa magazi.
Kukula kwa tsitsi
Kumeta tsitsi ndi imvi ndizofala pakati pa amuna, makamaka akamakalamba.
Zowonjezera zambiri ndi mavitamini pamsika zimafuna kulimbikitsa kukula kwa tsitsi ndikuletsa imvi, kuphatikiza kupatsidwa folic acid.
Chimodzi mwa zifukwa kupatsidwa folic acid amakhulupirira kuti kulimbikitsa thanzi la tsitsi ndikuti limathandizira pakukula bwino kwa maselo, komwe kumakhudzanso maselo a tsitsi lanu.
Mwachitsanzo, kafukufuku wa amuna ndi akazi 52 omwe anali ndi imvi asanakwane anapeza kuti magazi awo a folate, vitamini B12, ndi biotin (B7) anali otsika kwambiri kusiyana ndi a anthu omwe alibe kusintha kwa tsitsili ().
Izi zati, kafukufuku ndi kukula akadali kwatsopano komanso kochepa, kotero kuti kufufuza kowonjezereka kumafunika kuti mumvetse bwino kugwirizana.
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Kafukufuku wokhudza kupatsidwa folic acid ndi thanzi la tsitsi ndi ochepa, pomwe kafukufuku wina adalumikiza kutsika kwa folic acid m'magazi ndi imvi zobadwa msanga. Kufufuza kwina m'derali ndikofunikira kuti mupeze mfundo zotsimikizika.
Folic acid ndi zinc
Folic acid ndi zinc nthawi zambiri amagulitsidwa limodzi ngati zowonjezera zomwe zimagulitsidwa kuti zilimbikitse chonde cha amuna.
Maphunziro ambiri ayang'ana zowonjezera izi. Komabe, adawona zotsatira zosiyanasiyana, makamaka mwa amuna athanzi. Komabe, mwa amuna omwe ali ndi vuto la kubereka, kafukufuku wina akuwonetsa kuti zowonjezera izi zitha kukhala zothandiza.
Mu kafukufuku wakale wochokera ku 2002 mwa amuna 108 a chonde ndi amuna 103 osabereka, omwe amamwa 5 mg wa folic acid ndi 66 mg wa zinki tsiku lililonse kwa miyezi 6 ndi 74% mu gulu losabereka ().
Ndemanga ya maphunziro oyeserera 7 oyendetsedwa ndi amuna osabereka adapezanso kuti omwe adatenga folate ndi zinc supplement tsiku lililonse anali ndi kuchuluka kwa umuna, komanso umuna wabwino kwambiri, kuposa omwe amatenga placebo ().
Mofananamo, kafukufuku wa miyezi 6 wa amuna 64 osabereka anapeza kuti omwe amamwa mankhwala owonjezera tsiku ndi tsiku okhala ndi vitamini E, selenium, ndi folate anali ndi umuna wochuluka kwambiri komanso umuna wothamanga kwambiri kuposa omwe amamwa placebo ().
Komabe, kafukufuku wina wasonyeza kuti folate ndi zinki alibe mphamvu pa chonde mwamuna ndi kutenga pakati.
Mwachitsanzo, kafukufuku waposachedwa wa miyezi isanu ndi umodzi ya amuna 6 omwe akufuna thandizo la kusabereka adatsimikiza kuti zopatsa mphamvu zatsiku ndi tsiku zomwe zimakhala ndi 2370 mg ya folic acid ndi 5 mg wa zinki sizinawongolere kwambiri umuna kapena kupangitsa kuti pakhale kutenga pakati ().
Chifukwa chake, ngakhale pali umboni wina wosonyeza kuti kuphatikiza kwa folic acid ndi zinki kungathandize kubereka, kafukufuku wochulukirapo akufunika.
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Kafukufuku wina akuwonetsa kuti kupatsidwa folic acid ndi zinc supplementation kumathandizira kuti umuna ukhale wabwino komanso kuyenda bwino mwa amuna osabereka. Komabe, maphunziro ena amasonyeza kuti alibe zotsatira, choncho kufufuza kwina kumafunika.
Kupatsidwa folic Acid: Mlingo ndi Chitetezo
Kuchulukitsa kuchuluka kwa folate kudzera muzinthu zachilengedwe monga chakudya nthawi zambiri kumakhala kotetezeka. Komabe, kuwonjezera pa mlingo waukulu wa folic acid wakhala akugwirizana nawo.
Zotsatira za kuchuluka kwa kupatsidwa folic acid kumaphatikizapo kubisala kusowa kwa vitamini B12, kuchepa kwa chitetezo chamthupi, komanso chiopsezo chowonjezeka cha khansa ya prostate. Komabe, poizoni ndi wosowa. Izi ndichifukwa choti thupi lanu limachotsa mosavuta folate yochulukirapo chifukwa ndi mavitamini osungunuka m'madzi (, , ).
Mlingo wapamwamba kwambiri (UL) wa vitamini iyi, kapena mlingo wapamwamba kwambiri womwe sungathe kuyambitsa mavuto, ndi 1 mcg patsiku. Komabe, mitundu yopangidwa yokha ya folate ngati folic acid yomwe ili ndi UL, popeza palibe zotsatirapo zoyipa zomwe zanenedwa kutsatira kumwa kwambiri zakudya zokhala ndi folate ().
Ndizofunikiranso kudziwa kuti anthu ambiri ku United States amakwaniritsa zofunikira zawo zatsiku ndi tsiku, chifukwa chake sikofunikira nthawi zonse kutenga chowonjezera.
Mwachitsanzo, pa avareji, amuna amadya 602 mcg ya DFE (chakudya chofanana ndi folate) patsiku, chomwe chimakhala chokwera kuposa kudya kwa tsiku ndi tsiku kwa 400 mcg ya DFE ().
Izi zati, kutenga chowonjezera kungakhale njira yabwino kwa anthu ena kukwaniritsa zosowa zawo za tsiku ndi tsiku. Izi ndizowona makamaka kwa anthu omwe ali pachiwopsezo chosowa, kuphatikiza achikulire.
Mavitamini a folic acid amabwera m'njira zambiri, monga choyimira chokha kapena chigawo cha multivitamin kapena B-complex vitamini, komanso kuphatikiza ndi mavitamini ena enieni. Amapereka 680 mpaka 1 mcg ya DFE, kapena 360 mpaka 400 mcg ya folic acid ().
Osapitirira UL ya 1000 mcg patsiku pokhapokha atalangizidwa mwanjira ina ndi katswiri wa zaumoyo - mwachitsanzo, kuthana ndi kuchepa kwa folate.
Kuonjezera apo, kumbukirani kuti kupatsidwa folic acid supplements kungagwirizane ndi mankhwala omwe amaperekedwa kawirikawiri, kuphatikizapo methotrexate, sulfasalazine, ndi mankhwala osiyanasiyana odana ndi khunyu monga Depacon, Dilantin, ndi Carbatrol ().
Choncho, ngati mukumwa mankhwala aliwonsewa, funsani wothandizira zaumoyo wanu musanamwe mankhwala owonjezera a folic acid, mosasamala kanthu za mphamvu zawo.
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Amuna ambiri amakwaniritsa zosowa zawo za tsiku ndi tsiku za folic acid kudzera muzakudya zokha, koma zowonjezera zimatha kuthandiza anthu ena bola ngati UL sichidutsa. Monga momwe zimakhalira ndi zakudya zilizonse, ndikofunikira kuti mulankhule ndi dokotala musanamwe folic acid.
Mfundo yofunika kwambiri
Folic acid ndi mtundu wa folate (vitamini B9).
Ngakhale kupereŵerako sikochitika mwa amuna, kumatha kupititsa patsogolo thanzi la mtima, tsitsi, chonde mwa amuna osabereka, komanso mavuto ena am'maganizo monga kukhumudwa.
Folate imapezeka muzakudya zosiyanasiyana, nyama, ndi mbewu zolimba, koma mosasamala kanthu, anthu ena amasankha kumwa zowonjezera. kupatsidwa folic acid kuti zikhale zosavuta. Zimabwera m'njira zingapo, monga choyimira chokha, mu multivitamin, kapena kuphatikiza ndi mavitamini ena.
Mlingo waukulu kupatsidwa folic acid pamwamba pa UL wa 1 mcg patsiku akhoza kukhala ndi zotsatira zoipa, ndi zowonjezera kupatsidwa folic acid akhoza kugwirizana ndi mankhwala osiyanasiyana wamba. Monga momwe zilili ndi zakudya zilizonse, dziwitsani dokotala wanu musanatenge chilichonse kupatsidwa folic acid.
