Iyo inofanira kuyeukwa kuti muwedzere nesimbi nemhangura, ropa rinodawo mavitamini. Mushure mezvose, folic acid - mubatsiri unokosha mukuumbwa kwemasero matsva, uyewo masero matsvuku eropa, uye kunze kweizvi vitamisi masero anogona kukura zvakakura. Kuti ave nechokwadi chokuti ropa raiva rehupamhi hwepamusoro, kuwedzera kune zvose zvakataurwa pamusoro apa, mavitamini B2, B12 uye vitamini C zvinodiwa zvakare.
Chimiro chezuva nezuva che vitamini B9.
Izvo zvakadini zviri mu folic acid mumuviri unodiwa?
Nzira yakarongedzwa zuva rimwe nerimwe kumunhu wepamusikirwo inenge 400 μg ye folic acid, iyo yakaenzana nechiuru chemaundigiramu. Vakadzi vane pamuviri vanoda chirwere chepamusoro, iyo 800 mcg, uye amai vanoyamwisa - 600 mcg. Vanhu vanonwa doro, kunyange dzimwe nguva (cocktails, waini, doro), zvichida vasina vitamini B9, kukanganisa kwakakosha kunowanikwa nevanhu vane ruswa.
Wedzerai muyero we folic acid inokurudzirwa paunenge uchitora mapiritsi ekuberekwa, uye pamwe nekushanda kushandiswa kwe diuretics uye bactericides.
Kusina vitamini B9.
Zviratidzo zvekushaya simba kwevhitamini B9 dzinosanganisira: kusava nesimba, kukanganwa, kusuruvara, kunzwa kuneta, kupera, kuora mwoyo, kusagadzikana, kuputira rurimi uye gumbo, kurwadziwa kwevauralgic kune vanhu vakwegura.
Anonyanya kubatsira folic acid uyewo vitamini B12, sezvo inobatsira kubudisa masero matsvuku eropa, uye inobatsira mukugadzirisa kwemafuta, mapuroteni nemahydrohydrates. Iine vitamini iyi muitsvo, chiropa, miriwo miriwo, michero, mbiriso, mune lentiki dzakaoma uye nyemba, uye kunyanya muzvirwere zvegorosi uye zviyo zvisingatarisirwi.
Kusava ne folic acid kunowanzoitika uye kunotungamirira kuhope, kusagadzikana, kukanganwa uye kupererwa ropa. Zvakakosha kuva nehuwandu hwakawanda hwevhitamini B9 kuvakadzi 3-4 mwedzi musati mimba uye kunyanya panguva yekuzvitakura, izvi zvichaita kuti zvirwere zvakanaka.
Mukushayikwa, vitamini B9 inowanzoitika kuvakadzi vane chirwere chakadai se cervical dysplasia (anomalies mumakamuri echiberekero, angave akachengeteka), pamwe chete nevakadzi vanotora mapiritsi ekuberekwa. Mukuwedzera, kushayikwa kwe folic acid kunowanikwa kune vanhu vane zvirwere zvepfungwa, kuora mwoyo, ulcerative colitis uye chirwere cheCrohn.
Iyo mhou yevhitamini B9.
Vitamini B9 inotora chikamu che coenzyme mumagadzirirwo akasiyana-siyana eine enzyme, inobatsira zvikuru mukutsinhanisa amino acid, uyewo mu biosynthesis ye pyrimidine uye purine nheyo, kureva, nucleic acids, inotarisa kukosha kwe folic acid mukukura uye kukura kwemasumbu mumuviri. Folic acid inofanirwawo kudiwa kwehematopoiesis, pamwe nekuwedzera, inowedzera basa remitumbi yekudya.
Folic acid inoshandiswa kupedzisa kuumbwa kwemasero matsvuku eropa, izvo zvinowanikwa muhematopoietic mishonga yemapfupa, pamwe chete kana pane chirwere chekushaya ropa kwemahematopoiesis.
Zvokudya zvine vitamini B9.
Ndezvipi zvokudya zvaunoda kushandisa kuti uone kuti vitamini B9 yakakwana zvakakwana?
Vitamini B9 inowanikwa mune zvigadzirwa zvatinoshandisa zuva nezuva. Asi, zvinosuruvarisa, kazhinji tinongoriparadza nekusakodzera kubika.
Zita rokuti folic acid rakabva mururimi rwechiLatini uye rakagadzirwa kubva pashoko rokuti "folium" - shizha. Nokudaro zvinogona kugumiswa kuti folic acid yakawanda inowanikwa mumashizha matsvuku, asi mune zvitsva. Nokudaro, mashizha mashizha anogona kugadzirwa, uye kushandiswa kwemashizha aya persimmon, black currant, palm palm, raspberry uye dogrose. Mishonga inoshandiswa nemashizha emusango, linden, birch, mint, dandelion, yarrow, masingano, hinge, nettle, nezvimwewo.
Mune zvakawanda, vitamini B9 inowanikwa mune saladi, parsley, cucumber, beetroot, kabichi, soy, lentils, mumuchero, uye kubva muzvibereko - mumaruva.
Kune zvigadzirwa zvine folic acid, unogona kusanganisira nyama, mazai uye chingwa chakadyiwa kubva muupfu hwakakwana. Uyewo, zvigadzirwa izvi zvinosanganisira chiropa, kuwedzera kune vitamini B9, ine mamwe mavitamini anobatsira kuumba ropa rakanaka - mavitamini B2, B12, A, uye iron.
Zvinosuruvarisa, folic acid inodonha panguva yekubika. Zvose zvakagadzirwa ne vitamini B9 zvinoenderana nekureba kwekugadzirira kudya. Mushure mezvose, nguva refu iwe uchibika, mashoma mavithamisi acharamba. Kazhinji, pamwe chete nekubika kubika kunotora zvinopfuura 50% zve folic acid. Nokudaro zvakagumiswa kuti zvinhu zvose zvinofanira kudyiwa zvakasvibirira, kana pasina chidimbu chokuda kana kubika. Kana kubika pachitofu kuchidikanwa, saka inofanira kuitwa nokukurumidza sezvinobvira, pakupisa kukuru uye zvichida muvhara rakavharwa.
Umukaka usina kubatanidzwa une mazana akawanda e folic acid, asi zvakakosha kuti uve pasteurized kana sterilized, sezvo zvose zvinobatsira zve folic acid dzinopera. Vitamini B9 ndiyo chinhu chokutanga chamunoda kuenda kune imwe mishonga kuti uwane chepfu neyethyl alcohol kana nehuwandu hwekunwa doro. Iko folic acid inogona kudzinga marangi kubva mumuviri.