Folic acid, uas tseem hu ua folate, yog vitamin B9. Nws yog ib feem ntawm B complex tsev neeg ntawm cov vitamins, nws yog soluble hauv dej thiab tuaj yeem nrhiav tau nyob rau hauv nws daim ntawv ntuj, hauv cov zaub mov thiab tseem hauv tshuaj ntsiav tshuaj.

Cov vitamins no muaj lub luag haujlwm tseem ceeb hauv cov txheej txheem sib txuam ntawm tes thiab hauv kev tsim cov protein. Tsis tas li ntawd, nws yog qhov tseem ceeb rau kev rov ua dua ntawm cov ntshav liab thiab nws lub cev tsis txaus tuaj yeem ua rau mob ntshav tsis txaus.

Cov txiaj ntsig ntawm Folic Acid

  • Cov khoom noj khoom haus no tseem tseem ceeb rau kev tiv thaiv lub cev tiv thaiv kab mob plawv thiab rau kev noj qab haus huv ntawm cov leeg hlwb, thiab nws ntxiv dag zog rau kev noj qab haus huv ntawm daim tawv nqaij, rau tes thiab plaub hau.
  • Lwm cov txiaj ntsig ntawm folate suav nrog: kev txhim kho ntawm lub cev tsis muaj zog, txhawb kev ua haujlwm ntawm lub hlwb thiab lub peev xwm, thiab kev txhawb nqa kev ua kom lub siab xav.
  • Tag nrho el mundo koj yuav tsum noj folic acid, txawm hais tias tsis yog txhua tus neeg xav tau kev pab ntxiv. Rau cov neeg laus noj qab haus huv, kev noj cov tshuaj folic acid txhua hnub yog 400 mcg ntawm folic acid.

Cov khoom noj tseem ceeb hauv cev xeeb tub

Folic acid yog qhov tseem ceeb rau cov poj niam cev xeeb tub vim tias nws tiv thaiv cov leeg tsis zoo thiab pob txha caj qaum tsis ua haujlwm nyob hauv tus me nyuam hauv plab. Vim li ntawd thiaj pom zoo kom txhua tus poj niam cev xeeb tub pib noj cov tshuaj folate tsawg kawg ib hlis ua ntej muaj menyuam.

Qhov no yog vim hais tias tus qauv uas ua rau tus menyuam cov leeg ntshav, uas muab lub hlwb thiab pob txha caj qaum, kaw ib ncig ntawm 28 hnub ntawm cev xeeb tub.

Hauv thawj lub sijhawm no, ntau tus poj niam tseem tsis paub tias lawv cev xeeb tub. Yog li qhov tseem ceeb ntawm kev ntxiv ua ntej kev xeeb tub.

Qhov khoom noj khoom haus yuav tsum tau noj thaum kawg ntawm thawj peb hlis, thaum yuav luag tag nrho cov me nyuam mos lub cev tau tsim muaj.

Cov khoom noj muaj nplua nuj nyob hauv folic acid

Hauv nws cov foos, folic acid muaj nyob hauv cov zaub mov sib txawv. Tom ntej no, kos tawm cov kev xaiv zaub mov zoo uas koj tuaj yeem suav nrog hauv koj cov khoom noj.

  • Nqaij;
  • Cov zaub ntsuab ntsuab xws li zaub ntsuab, zaub xas lav, zaub qhwv, zaub qhwv asparagus, thiab zaub paj ntsuab;
  • Khoom noj sawv, suav nrog cov taum pauv, taum, qaib, thiab lentils;
  • Tag nrho nplej;
  • Nceb;
  • Cov txiv ntoo xws li txiv nkhaus taw, txiv kab ntxwv, dib liab, avocado, txiv tsawb, thiab txiv lws suav;
  • Cov qe.

Nyob rau xyoo 2002, Anvisa (Lub Chaw Haujlwm Saib Xyuas Kev Nyab Xeeb Hauv Tebchaws) tau txiav txim siab tias kev lag luam yuav tsum pib ntxiv cov folic acid rau cov nplej thiab pob kws hmoov nplej, nrog lub hom phiaj ntawm kev nce kev noj qab haus huv ntawm Latinos, vim tias tsis yog txhua tus tuaj yeem ncav cuag cov kev pom zoo txhua hnub.

Txhawm rau kom muaj nuj nqis txhua hnub, nws yuav tsim nyog haus, piv txwv li: 1 rab koob tev + 1 khob zaub ntsuab tsaus + 1 khob kua txiv kab ntxwv + 1 lub khob noom qab nrog cov zaub xas lav thaum noj su thiab noj hmo + 1 txiv tsawb + ½ chav ntawm papaya.

Hmoov tsis zoo, niaj hnub no ntau tus neeg tsis haus cov zaub mov hauv qhov muaj, uas ua rau muaj kev tsis txaus siab ntawm lub cev no hauv lub cev.

Yog li thaum twg koj tuaj yeem, muab cov khoom noj tiag tso rau hauv koj lub phaj. Koj txoj kev noj qab haus huv ua tsaug rau koj.