Ithute hore na ke hobane'ng ha folate e le ea bohlokoa bophelong ba hau
Pelate / folic acid ke eng?
Folate ke vithamine ea B e senyang metsi e fumanehang ka tlhaho lijong. Folic acid e na le mofuta oa mekhoa e sebelisoang lijong tse nang le phepo e nepahetseng.
Tlhaloso e hlokahalang bakeng sa sebōpeho se sefubelu sa mali a khubelu, metabolism ea nucleic acids e kenyeletsang DNA le ho sebelisoa ha li-amino acid tse bohlokoa (liprotheine) tse tšehetsang bophelo bo botle ba pelo - ho bolela feela mesebetsi ea bohlokoa ea folate bophelong bo botle.
Ke'ng e etsang hore batho ba se ke ba hlola ba etsa joalo?
Lebaka le tloaelehileng ka ho fetisisa la ho haelloa ke balate ke ho ja lijo tse haelloang ke lijo tse nang le lihlahisoa. Ho haella ha divithamini B1, B2 le B3 ho ka boela ha lebisa ho haelloa ke folate.
Batho ba nang le mafu a Celiac, haholo-holo ba fumanoang hangata, ba atisa ho ba le likokoana-hloko tsa limatlafatsi tsa bohlokoa ka lebaka la tšenyo ea intestinal microvilli. Sena se beha li-Celiacs kotsing e kholo ea ho hloka botsitso.
Ka 1998, Lefapha la Lijo le Lithethefatsi tsa United States le ile la fana ka taelo ea hore phofo ea koro e ne e lokela ho matlafatsoa ka folic acid. Leruo le matlafalitsoe ka folic acid haholo ho thibela bokooa bo matla haholo bo bitsoang neural tube bokooa bo bakang spina bifida.
Bahlahisi ba phofo ba maling ha ba hlokehe ho matlafatsa lihlahisoa tsa bona ka folic acid.
Libaka tse sa lefelloeng ka bolulo tse phahameng ho Folate
- Linaoa tse kenyeletsang garbanzo, batsho, lima, pinto, navy, liphio
- Meroho e tala e monate
- Asparagase
- Lentils
- Jusi ea Orange le litholoana tsa litholoana
- Liprotheine tsa liphoofolo tse akarelletsang likhoho, nama ea kolobe, sebete le shellfish
Li-Recipes tsa mahala tsa Gluten Tse Phahameng ka Folate
- Li-Recipes tsa Salad tsa mahala
- Lihlahisoa tsa linaoa le tsa poone
- Sopho e entsoeng ka Navy Bean le Recipe ea Mekhoa ea Likotlolo
- Li-direpipe tsa mahala tse nang le gluten
- Sopho ea Lentile ea Vegetarian
Li-RDA tsa Folate - Dietary Folate Equivalents (DFE)
- Bana ... likhoeli tse 0-6 ... 65 mcg / letsatsi (AI)
- Bacha ... likhoeli tse 7-12 ... 80 mcg / letsatsi (AI)
- Bana ... lilemo tse 1-3 ... 150 mcg / letsatsi
- Bana ... lilemo tse 4-8 ... 200 mcg / letsatsi
- Bana ... lilemo tse 9-13 ... 300 mcg / letsatsi
- Bacha ... 14-18 lilemo ... 400 mcg / letsatsi
- Batho ba baholo ... 19 le ho feta ... 400 mcg / letsatsi
- Boimana ... lilemo tsohle ... 600 mcg / letsatsi
- Ho fepa masea ka lilemo tsohle ... 500 mcg / letsatsi
mcg = micrograms tse nyane
AI = ho noa ho lekaneng
Ithute ho eketsehileng ka Folate le Health
Setsi sa Sechaba sa Bophelo - Tlatsetso ea Lintho tsa Bohlokoa Tlhahisoleseding: Folate