Good Source na folic acid | folic acid | Folic acid rashi


folic acid

Har ila yau, da ake kira folate ko folacin, folic acid daya ne daga cikin B-hadaddun bitamin. Folic acid ba zai iya B kerarre by jiki da kuma Mush, Saboda haka, come from food or supplements. The daily requirements of folic acid for both healthy men and women is 200 micrograms (200 MG). Duk da haka, da bukatar ƙara kafin da ciki, a lõkacin da nono da kuma a kan mutane game da 50 shekara.

Folic acid taka m rawa a yin DNA * da abu da ke sa up mu genes) kuma RNA (wani abu da ake bukata don yin sunadaran), in normal growth and development, da kuma a samar da sabon Kwayoyin. Yana aiki da bitamin B12 samar haemoglobin SS for ja jini Kwayoyin da kuma taimaka maida da amino acid, Homocysteine ​​to methionine.

A good supply of folic acid prior to and in early pregnancy reduces the risk of the baby developing a neural tube defect such as spina bifida. Idan kana tunanin da ciwon baby ko ne a farkon trimester wani ciki, ya kamata ka yi kari da 400 MG (0.4 MG) na folic acid a kowace rana.

Folic acid rashi

A rashi na folic acid ne na kowa a yau, tun da mutane da yawa cinye abun da ake ci high a mai da kuma sarrafa abinci da kuma ci kasa fiye da kullum da shawarar biyar servings 'ya'yan itatuwa da kayan lambu. A folic acid rashi auku a cikin mutane tare da hanji cuta kamar Crohn ta cuta, a cikin abin da ba za su iya sha wannan da kuma sauran bitamin. Folic acid rashi a mazan mutane na iya zama sakamakon wani matalauci abinci da kuma al'ada tsufa. Bugu da kari, mazan mutane sarrafa m na ciki acid da ake bukata domin narkewa na folic acid. Wasu magunguna da barasa iya shafar jiki ta ikon dauka folic acid. Rashin folic acid sa megaloblastic anemia tare da bayyanar cututtuka irin su gajiya, shortness na numfashi on m exertion kuma kodadde fata. Sauran cututtuka iya hada zawo, nauyi asara, m, bakin, kuma ƙwannafi. A rashi na folic acid kuma results a tashe matakan da amino acid homocysteine, wanda zai iya kai ga zuciya da jijiyoyin jini cuta.

Good Sources na folic acid

Folic acid da aka samu da sauƙi a cikin dukan wadannan abinci, wanda ya ƙunshi akalla 30 MG na folic acid da 85-200 g.

  • Masara mai dadi

  • Bishiyar asparagus

  • Brussels sprouts

  • Kabeji

  • Farin kabeji

  • Fresh kore kayan lambu

  • Peas

  • alayyafo

  • lemu

  • hanta

  • Blac wake

  • Chickpeas

  • lentils

  • Pinto wake

  • koda wake

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