I-Folic acid ingenye ye- izinto ezibaluleke kakhulu okufanele uzidle ngesikhathi ukhulelwe. Luhlobo lukavithamini B, olusiza umzimba ukuthi ulondoloze futhi wakhe amaseli amasha. Ngakho-ke kuyinto eyisisekelo ngezikhathi lapho kukhona ukwanda okusheshayo kwamaseli nokuhlukaniswa kwawo. Lokho wukuthi, ngesikhathi sokukhula futhi ikakhulukazi ngesikhathi sokukhulelwa.
Bonke abesifazane abakhulelwe kufanele bathathe isengezo se-folic acid, ngaphezu kwamanye amavithamini. Futhi lokhu kungenxa yokuthi kuyaziwa ukuthi le vithamini ebalulekile, kusiza ukuvimbela ukukhubazeka kokuzalwa entanjeni yomgogodla nasekukhuleni kobuchopho kombungu, njenge umgogodla bifida. Kepha ngaphezu kokuthatha izithasiselo ezisiza ukuqedela izidingo zokudla okunempilo ngesikhathi sokukhulelwa, kufanele uthathe ukudla okunothe nge-folic acid egcwalisa lezo zidingo.
Ukudla okune-folic acid
Ukudla okunothe ngokudla okuvela kuwo wonke amaqembu kubalulekile ngesikhathi sokukhulelwa, ngoba ingane yakho idinga izakhamzimba zazo zonke izinhlobo ukuze ikhule futhi ikhule kahle. Kepha njengoba sesishilo, i-folic acid ingenye yamavithamini abaluleke kakhulu ekukhuleni kwayo, ngakho-ke kufanele ufake ukudla okunothile kulesi sakhi ukusiza ingane yakho ikhule ibe namandla futhi ibe nempilo.
Lawa angama-lukudla okunenani eliphakeme kakhulu i-folic acid:
- Imifino eluhlazaIsipinashi, ulethisi, i-chard, i-kale, iklabishi noma i-broccoli, okunye kokudla okunomthelela omkhulu we-folic acid. Futhi iparsleyYize le mifino ivame ukudliwa ngamanani amancane, qiniseka ukuyifaka kuzo zonke izitshulu zakho noma amasaladi.
- I-Legumes: Ngaphakathi kweqembu lemidumba kukhona uphizi, ukudla okuvame ukufakwa eqenjini lemifino. Peas bacebile kakhulu folic acidKepha kufanele uzidle zisanda ukuthola izinzuzo zawo. Kubalulekile ukukhumbula ukuthi ngemuva kwezinyanga ezintathu, ipea ilahlekelwa cishe yi-3% ye-folic acid, ngakho-ke le fomethi ayifanele. Ungathatha futhi ezinye izinhlobo zemidumba njenge izinkukhu, udali, ubhontshisi, noma ubhontshisi. Lesi sakamuva ngokuqapha, ngoba ubhontshisi kunzima ukugaya, ikakhulukazi ngesikhathi sokukhulelwa.
- Izithelo: Ikakhulukazi ubhanana noma ukwatapheya, yize ikhona futhi emakhabe noma olintshi, phakathi kwabanye.
- Izithelo ezomile: Noma kufanele uzisebenzise ngokulinganisela, ngoba ukudla kwazo kwe-caloric kuphezulu impela. Amantongomane afana ama-chestnut, ama-hazelnut, ama-walnuts noma ama-alimondi, aqukethe ne-folic acid.
- Izinhlamvu eziphelele: Njengelayisi elinsundu, ama-oat flakes noma i-quinoanayo iyimithombo yale vithamini ebalulekile.
Iseluleko sabathengi
Ngaphezu kokufaka konke lokhu kudla ekudleni kwakho, ukuqinisekisa ukutholakala okuhle kwe-folic acid, kufanele qaphela ukuthi uzisebenzisa kanjani. Isibonelo, imifino ilahlekelwa yi-folic acid eningi uma uyipheka isikhathi eside kakhulu, ngoba iningi layo lizohlala emanzini okupheka. Indlela efaneleke kakhudlwana yokuthatha imifino kungaba ukuyihambisa ngomusi ngisho nokuyithatha iluhlaza.
Ngokuqondene nokongiwa kwemvelo, njengoba sesibonile, iqhwa akuyona inketho enhle. Ngakho-ke kufanele ugweme ukudla ukudla okufriziwe, njengophizi noma isipinashi. Kungcono ukuthi uzithengele ngokwemvelo futhi uwahlanze futhi uwalungiselele kahle ekhaya, lapho uya ukuwadla.
Ukudla okunothe nge-folic acid yemvelaphi yezilwane
I-folic acid itholakala ngezinga elikhulu ekudleni komsuka wezitshalo, kepha, okunye ukudla okuvela ezilwaneni nazo ziqukethe le vithamini. Ngaphezu kwezinye izakhamzimba ezibalulekile njengamavithamini eqembu B.
- Isibindi, inkukhu, ikalikuni noma inyama yenkomo, ukudla okunothe ngensimbi, uvithamini A ne-folic acid. Akufanele futhi ilahleke ekudleni kwezingane, ngenxa yenani elikhulu lezakhamzimba ezibalulekile okuqukethe lokhu kudla.
- Izinhlanzi eziluhlaza okwesibhakabhaka ne-shellfish. Ngaphezu kwe-folic acid, iqukethe Omega-3 okunamafutha acid, kubalulekile ekukhuleni kwemizwa kwengane.
- Ubisi, nakho okubalulekile ukuthola I-calcium kuyadingeka ngesikhathi sokukhulelwa.