Izvi zvinonyanya kukosha kuvanaamai vanotarisira, sezvo kushaya vitamini B9 mumitumbi yavo kunogona kutungamirira kumigumisiro inotyisa ...
Ndezvipi zvinobatsira muviri kunounza ne folic acid
Folic acid (vitamini B9 ) inonyanya kukosha kuhutano hwevakadzi. Ndiyo mavhitamini anobatsira muviri kuti utange masero matsva, kusanganisira masero eropa, anokurudzira bvudzi rakanaka kukura uye kugadziriswa kweganda, anopa hutano hwenheyo hwedu kumanikidziro, maitiro akanaka europi, inovandudza mwoyo, dumbu uye chiropa chinoshanda, zvinobatsira kugadzirisa kudya. Uyezve, masayendisiti mune zvidzidzo zvakawanda akawana kuti kushandiswa kwe folic acid kunogona kuderedza dambudziko rekukura nekuvandudza mavari uye mazamu emukenza.
Muchidimbu, folic acid ndiyo chaiyo mudzimai wese anoda kuchengetedza utano uye kuchengetedza kunaka. Nokudaro, zvakakosha kuti ugadzire kudya kwako nenzira yakadai kuti midziyo ine vitamin B9 inopinda mumenyu mune zvakawanda zvakakwana. Uye zvakakosha kuziva: izvi zvikafu zvinowanikwa pasi-calori - izvo zvinoreva kuti kunyange avo vanoomerera kune kudya vanogona kunyatsogadzirisa kudya kwe folic acid mumuviri.
Zviratidzo zvekushaikwa kwe folic acid mumuviri
Pane zviratidzo zvakawanda zvinogona kuratidza kuti kudya kunokwana kudya kwakakwana kwakapfuma mu folic acid. Izvi, kunyanya, mupfungwa inoramba iine kuora mwoyo, kuora musoro musoro uye kushaya simba. Uyewo, kushayikwa kwevhitamini B9 kunogona kuratidzirwa nezviratidzo zvakadai sokukanganwa, kuvhiringidzika kwehope kana kusuruvara, kushushikana kwezvokudya, kuora muviri kwakanyanya, kuora kwehutsi hwehutano uye kumira kwekutanga. Zvinokwanisika kuti zviratidzo izvi zvinogona kuratidza kutanga kwechirwere chero chipi zvacho. Usavarega vasina kunyatsofungisisa, zvakanakisisa kutarisana nemumwe nyanzvi uyo, kana zvichidikanwa, acharonga nzira ye folic acid mumapisisumu.
Folic acid muzvokudya zvedu
Kuti uite kudya kunozoita kuti uwane kudya kwakakwana kwevhitamini B mumuviri, iwe unofanirwa kuziva pane izvo zvokudya zve folic acid zviri muhuwandu hukuru. Chokutanga pane zvose, zviyo zvezviyo zvezviyo - somuenzaniso, gorosi. Iyo inozivikanwa kuti yakasimwa gorosi mbeu ndeyekuchengetedza mavitamini nemaitiro, zvikurukuru ye folic acid. Zvimwe zvisingashandiswi mabhanhire, lentils uye soybea, izvi zvekudya zvinewo zvakawanda zve folic acid. Vakapfuma muvhithamini B9 chiropa, hukuku nyama, uye mazai evha. Asi vanoda zvokudya zvezvirimwa vanofanira kunyoresa kusanganisira mamwe nuts, cauliflower, broccoli, sipinashi uye asperagasi mune zvekudya. Zvakanaka, kana iwe uchibika kubika kana kudya michero yemafuta mufomu yakasvibira: saka iwe unogona kuchengeta zvokudya muhuwandu hwakawanda hwevhitamini, kusanganisira folic acid.
Folic acid panguva yekuzvitakura
Vitamini B9 inofanirwa kumudzimai wese, asi kumukadzi ane pamuviri inodiwa kaviri. Izvi zvinofanira kurangarirwa kuti kushayikwa kwe folic acid mumuviri panguva yekuzvitakura kunogona kukonzera fetus kuti iite zvisina kukodzera, uye kana pane kushaya kwakanyanya kwevhitamini iyi, zvinotokwanisika kuti mwana anoumba kukanganisa kwemwoyo, pamwe nehumwe hutachiona husina kunaka kana urema hwakadaro, se "muromo weharu." Kuti udzivise zvinetso zvakadaro, haufaniri kungoita chete kudya kwako, asiwo udye folic acid yemishonga inobva mumishonga, mumapisisumu. Iyi vitamini inogona kutengwa pamapromita, uye gynecologist inorondedzera iyo kune umwe neumwe wevarwere vayo mumutambo wekutanga wekuita pamuviri. Yeuka kuti chimiro chezuva nezuva chemuvhitamini uyu kumukadzi ane pamuviri uye anokwidzika zvakapetwa kaviri zvakakosha kune munhu mukuru - izvi zvinenge 400 mcg. Edza kudya nenzira yakaenzana, kana zvichidiwa tora mavitamini - uye uve noutano!