Folic acid yenye ye ezona zinto zibalulekileyo ekufuneka uzisebenzise xa ukhulelwe. Luhlobo lwevithamini B, enceda umzimba ugcine nokwenza iiseli ezintsha. Ke yinto esisiseko ngamaxesha apho kukho ukwanda okukhawulezayo kweeseli kunye nokwahlukana kwazo. Oko kukuthi, ngexesha lokukhula kwaye ngakumbi ngexesha lokukhulelwa.
Bonke abasetyhini abakhulelweyo kufuneka bathathe isongezelelo se-folic acid, ukongeza kwezinye iivithamini. Kungenxa yokuba kuyaziwa ukuba le vithamini ibalulekileyo, Unceda ukukhusela iziphene zokuzalwa kwintambo yomgogodla nasekukhuleni kwengqondo yomntwana, njenge umqolo wesifuba. Kodwa ukongeza ekuthatheni izongezo ezinceda ukugqibezela iimfuno zesondlo ngexesha lokukhulelwa, kuya kufuneka uthathe ukutya okutyebileyo kwi-folic acid ehambelana nezidingo.
Ukutya okutyebileyo kwe-folic acid
Ukutya okunotye kukutya okuvela kuwo onke amaqela kubalulekile ngexesha lokukhulelwa, kuba umntwana wakho ufuna izakha-mzimba zazo zonke iintlobo ukuze akhule kwaye akhule ngokufanelekileyo. Kodwa njengoko besesitshilo, i-folic acid yenye yeevithamini ezibaluleke kakhulu kuphuhliso lwayo, ke kufuneka ubandakanye ukutya okutyebileyo kwesi sondlo ukunceda umntwana wakho akhule omelele kwaye abe sempilweni.
Ezi zi-lukutya okunesona sixa siphezulu ifolic acid:
- Imifuno eluhlaza eluhlazaIsipinatshi, iletisi, i-chard, i-kale, ikhaphetshu okanye i-broccoli, zezinye zokutya ezinegalelo eliphezulu le-folic acid. Kwakhona iparsleyNangona le mifuno ihlala ityiwa ngamanani amancinci, qiniseka ukuyifaka kuyo yonke i-stews yakho okanye iisaladi.
- ImifunoNgaphakathi kwiqela leembotyi kukho ii-ertyisi, ukutya okuhlala kufakwa kwiqela lemifuno. I-ertyisi zityebile kakhulu kwi-folic acid, kodwa uya kutya ukutya okutsha ukuze ufumane lonke uncedo lwayo. Kubalulekile ukuba ukhumbule ukuba emva kweenyanga ezintathu, i-ertyisi ilahleka phantse i-3% ye-folic acid, ke le fomathi ayifanelekanga. Unokuthatha nezinye iimbotyi ezinje Iichickpeas, iilentile, iimbotyi zesoya, okanye iimbotyi. Le yokugqibela ngononophelo, kuba iimbotyi kunzima ukwetyisa, ngakumbi ngexesha lokukhulelwa.
- Iziqhamo: Ngokukodwa ibhanana okanye iavokhado, nangona ikwimilon okanye iorenji, phakathi kwabanye.
- Iziqhamo ezomileyoNangona kufuneka uzisebenzise ngokumodareyitha, kuba ukutya kwazo ngokwekhalori kuphezulu kakhulu. Amantongomane afana i-chestnuts, ii-hazelnuts, ii-walnuts okanye iiamangile, zine-folic acid.
- Amazimba: Njengerayisi emdaka, I-oat flakes okanye iquinoaIkwangumthombo wale vithamini ibalulekileyo.
Ingcebiso yokusebenzisa
Ukongeza kokubandakanya konke oku kutya ekutyeni kwakho, ukuqinisekisa ukubakho kwe-folic acid, kufuneka Lumka indlela ozisebenzisa ngayo. Umzekelo, imifuno ilahlekelwa yi-folic acid eninzi xa uyipheka ixesha elide, kuba uninzi lwayo luza kuhlala emanzini okupheka. Eyona ndlela ifanelekileyo yokuthatha imifuno iya kuba kukuyiphunga kwaye nokuba ikrwada.
Ngokubhekiselele kulondolozo, njengoko sele sibonile, ukukhenkceza ayisiyonto ilungileyo. Ke kuya kufuneka ukuthintele ukutya ukutya okubandayo, njengee-ertyisi okanye isipinatshi. Kukhethwa ukuba uzithengele ngokwendalo Ucoce kwaye uzilungiselele kakuhle ekhaya, xa usiya kuzigqiba.
Ukutya okunothe nge-folic acid yemvelaphi yezilwanyana
I-acid ye-Folic ifumaneka kwinqanaba lokutya, kodwa ke, okunye ukutya okuvela kwimfuyo ziqulathe le vithamini. Ukongeza kwezinye izakha mzimba ezibalulekileyo ezinjengeevithamini zeqela B.
- Isibindi, inkukhu, ikarikuni okanye inyama yenkomo, ukutya okunotye kwentsimbi, ivithamin A kunye nefolic acid. Ayifanelanga ukuba ilahlekile nayo ekudleni kwabantwana, ngenxa yesixa esikhulu sezakhamzimba ezifunekayo koku kutya.
- Iintlanzi eziluhlaza kunye neentlanzi. Ukongeza kwi-folic acid, iqulethe I-Omega-3 fatty acids, Kubalulekile ekukhuleni kwemithambo-luvo yosana.
- Zobisi, nazo kubalulekile ukuzifumana Ikhalsiyam eziyimfuneko ngexesha lokukhulelwa.