Folic acid ndeimwe ye izvo zvakakosha zvinhu zvaunofanira kudya panguva yepamuviri. Imhando vhitamini B, iyo inobatsira muviri kuchengetedza uye kugadzira maseru matsva. Saka chinhu chakakosha mune nguva umo mune kukurumidza kuwedzera kwemasero uye kupatsanurwa kwavo. Ndokunge, panguva yekukura uye kunyanya panguva yekuzvitakura.
Vakadzi vese vane nhumbu vanofanirwa kutora folic acid yekuwedzera, kuwedzera kune mamwe mavitamini. Uye izvi nekuti zvinozivikanwa kuti vhitamini yakakosha iyi, inobatsira kudzivirira kuremara kwekuzvara mumutsipa wesipinha uye mukukura kwehuropi kwe "fetus", senge musana bifida. Asi pamusoro pekutora zvinowedzera zvinobatsira kupedzisa izvo zvinovaka muviri panguva yekuzvitakura, iwe unofanirwa kutora chikafu chakapfuma mu folic acid inoenderana nezvinodiwa.
Zvikafu zvakapfuma mu folic acid
Kudya kwakapfuma muzvikafu kubva kumapoka ese kwakakosha panguva yekuzvitakura, sezvo mwana wako achida zvinovaka muviri zvemarudzi ese kuti akure nekukura zvakanaka. Asi sezvatakambotaura, folic acid ndiyo imwe yemavhitamini akakosha mukukura kwayo, saka unofanirwa kusanganisira chikafu chakapfuma mune chinovaka kubatsira mwana wako kukura akasimba uye akagwinya.
Aya ndiwo lchikafu chine huwandu hwakanyanya folic acid:
- Miti yakasvibira yemashizha: Sipinachi, lettuce, chard, kare, kabichi kana broccoli, zvimwe zvekudya zvine mupiro wepamusoro we folic acid. Uyezve parsleyKunyangwe uyu muriwo uchiwanzodyiwa muhunhu hushoma, ita shuwa kuti unouisa mune yako ese masosi kana saladi.
- Muriwo: Mukati meboka rezviyo munewo nhanga, chikafu chinowanzo kuverengerwa muboka remuriwo. Peas dzakapfuma kwazvo mu folic acid, asi unofanira kuzvidya zvitsva kuti uwane mibairo yazvo yose. Izvo zvakakosha kuti uzive kuti mushure memwedzi mitatu, iyo pea inorasikirwa neinenge 3% yeiyo folic acid, saka fomati iyi haina kukodzera. Iwe unogona zvakare kutora mamwe maruva akafanana huku, nyemba, soya, kana bhinzi. Iyo yekupedzisira nekungwarira, nekuti bhinzi dzakanyanya kuoma kugaya, kunyanya panguva yekuzvitakura.
- Zvibereko: Kunyanya bhanana kana avocado, kunyangwe irimo zvakare muvise kana orenji, pakati pevamwe.
- Michero yakaomeswa: Kunyangwe iwe uchifanira kuvadya zvine mwero, nekuti yavo caloric yekudyira yakanyanya kukwirira. Nuts senge chestnuts, hazelnuts, walnuts kana maarumondi, iwo zvakare ane folic acid.
- Mbeu dzese: Kunge mupunga wakasviba, oat flakes kana quinoairiwo manyuko eiyi yakakosha vhitamini.
Kushandisa mazano
Pamusoro pekusanganisa zvese izvi zvekudya muchikafu chako, kuve nechokwadi chekuwanikwa kwakanaka kwe folic acid, unofanirwa chenjera kuti unozvishandisa sei. Semuenzaniso, miriwo inorasikirwa neakawanda folic acid kana ukaibika yakarebesa, nekuti yakawanda yacho inoramba iri mumvura yekubika. Imwe nzira yakakodzera yekutora miriwo ndeyekuvapisa uye kunyange kuatora isina mbishi.
Kana zviri zvekuchengetedza, sezvatatoona, chando hachisi chinhu chakanaka. Saka iwe unofanirwa kudzivirira kunwa chikafu chakaomeswa, senge pizi kana sipinashi. Zviri nani kuti iwe uzvitengere zvakasikwa uye uzvichenese uye uzvigadzirire zvakanaka kumba, kana uchienda kunovapedza.
Chikafu chakapfuma mufolic acid yemhuka yakabva
Folic acid inowanikwa zvakanyanya mukudya kwemavambo emiti, zvisinei, zvimwe zvekudya zvemhuka iwo zvakare ane vhitamini iyi. Mukuwedzera kune zvimwe zvakakosha zvinovaka muviri senge mavitamini eboka B.
- Chiropa, huku, turkey kana nyama yemombe, chikafu chine iron, vhitamini A uye folic acid. Izvo hazvifanirwe kunge zvichishayikwa futi mukudya kwevana, nekuda kwehuwandu hwakawanda hwezvakakosha zvakakosha izvo chikafu ichi chine.
- Hove yeblue uye hove. Mukuwedzera kune folic acid, ine Omega-3 mafuta acids, yakakosha mukukura kwetsinga kwemwana.
- Dairy, ayo akakoshawo kuti uwane Calcium zvakakodzera panguva yekuzvitakura.