Good Source folic asam | asam folic | Folic asam Kurang


asam folic

Uga disebut folat | folat utawa folacin, folic asam iku salah siji saka vitamins B-Komplek. folic asam ora bisa B diprodhuksi dening awak lan mush, mulane, come from food or supplements. The daily requirements of folic acid for both healthy men and women is 200 mikrogram (200 mg). Nanging, perlu mundhak sadurunge lan kandhutan, nalika nyusoni lan ing wong liwat bab 50 taun.

folic asam main peran penting ing nggawe DNA * inti sing ndadekake gen kita) lan RNA (zat needed kanggo protein), in normal growth and development, lan ing prodhuksi sèl anyar. Kerjane karo vitamin B12 kanggo mbentuk hemoglobin kanggo sel getih abang lan bantuan Ngonversi asam amino, Homocysteine ​​kanggo 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. Yen sampeyan mikir gadhah bayi utawa ana ing trimester pisanan meteng, sampeyan kudu njupuk tambahan saka 400 mg (0.4 mg) folic asam saben dina.

Folic asam Kurang

A kurang folic asam iku umum dina wiwit akeh wong nganggo diet lemak lan panganan olahan lan mangan kurang saka dina dianjurake limang servings saka woh-wohan lan sayuran. A asam folic kurang ana ing wong karo kelainan usus kayata Crohn iku penyakit, kang padha ora bisa nresep lan vitamins liyane. Folic acid kurang ing wong tuwa uga asil saka diet miskin lan tuwa normal. Saliyane, wong lawas gawé kurang asam weteng perlu kanggo pencernaan asam folic. pangobatan lan alkohol tartamtu bisa mengaruhi kemampuan awak kanggo njupuk munggah asam folic. Lack saka asam folic nimbulaké anemia megaloblastic karo gejala kayata lemes, kangèlan ambegan ing kaluwehan entheng lan kulit bulak. Gejala liya kalebu diare, bobote mudun, perih, cangkem, lan heartburn. A kurang asam folic uga nyebabake tingkat wungu saka homocysteine ​​asam amino, kang bisa mimpin kanggo penyakit jantung.

Sumber Good folic asam

folic asam ditemokake alamiah ing kabeh panganan iki, kang ngemot paling sethithik 30 mg asam folic saben 85-200 g.

  • Jagung legi

  • asparagus

  • sprouts Brussels

  • Gobis

  • cauliflower

  • sayuran ijo seger

  • Kacang polong

  • Bayam

  • oranges

  • ati

  • kacang buncis Blac

  • chickpeas

  • lentils

  • kacang buncis Pinto

  • kacang buncis ginjel

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