I-Los ukudla okunothe nge-folic acid ngaphandle kokubalulekile ngesikhathi sokukhulelwa. Vuliwe Madreshoy, sichaza ukuthi kungani kufanele ukudle lokhu kudla okunothe nge-folic acid nokuthi kuzokuzuzisa kanjani ingane yakho yesikhathi esizayo.
Lolu hlu lokudla okungu-8 okunothe nge-folic acid luphelele gwema izifo ezahlukahlukene enganeni yakho yesikhathi esizayo. Lezi zifo zihlobene nentuthuko nohlelo lwezinzwa. Ukufakwa kwe-folic acid ekudleni kwakho, akugcini ngokukuvumela ukuthi uqinise umzimba wakho ukuze uzalwe uphilile, kepha futhi kukuvumela ukuthi uzilungiselele, ukhulelwe ingane enempilo. Ungayithatha ngendlela ehambisanayo, ngokusebenzisa amaphilisi ahlanganiswe novithamini B9 noma i-folic acid. Kepha uma ungeza ekudleni kwakho, ngokwemvelo, kuzoba ngcono kakhulu.
Izifo enganeni
La ukukhubazeka kobuchopho, Yisifo esithinta ingane, ngoba isisu. Ngaphandle kwezinye izifo, njenge i-spina bifida, ubunzima bokufunda nezinye, yizimo esingazifuni ngengane yethu yesikhathi esizayo. Siphinde sihlangane nokuhlukile izimo zokuphefumula, ukukhubazeka kwenhliziyo, udebe oluqhekezayo, udebe oluxegayo… Izinkinga zokwenza ingane ikhule iphilile futhi iqine.
Ngendlela engokwemvelo singakuthola ukudla okunothe nge-folic acid okungavimbela lesi simo. Ngaphezu kwalokho, ungahlala unenhlanhla yokuthi ingane yakho izalwe ngaphandle kwezinkinga, ngoba iphesenti lokwenzeka kwayo liphansi. Kepha kuhlale kukhona lokho kungenzeka emoyeni. Futhi ukuvikela kungcono kunokwelapha. Ngakho-ke, sinikeza ukubaluleka kokutholwa kwe-folic acid.
Uma futhi uhamba nayo ngempilo enempilo, ingane izokhula ibe namandla. Kepha kwesinye isikhathi, akwanele futhi sidinga i-push eyengeziwe. Kungakho odokotela, ncoma i-folic acid, ngisho nangaphambi kokukhulelwa nangesikhathi sonke sokukhulelwa.
Yini i-folic acid
Ukudla okunothe nge-folic acid kubhekwa njengokudla okunothe ku-vitamin B9. Uma singafuni ukuveza ingane yesikhathi esizayo kulezi zinkinga, udokotela uvame ukusikisela amaphilisi i-folic acid noma uvithamini B9. Le vithamini yenziwa ukukhuthaza ukuthuthukiswa kwezitho futhi ukuxhumana kushubhu le-neural. Yivithamini ezoqinisekisa ukuthi yonke into isebenza kahle futhi ikhula ngesikhathi. Kwandisa ukwakhiwa kwamangqamuzana egazi abomvu namaprotheni lokho izokwakha imisipha nezitho ezintsha. Futhi abesifazane abakhulelwe bavame ukuba ne-anemia. Lapho bedla i-folic acid, lokhu akwenzeki, ngoba kuvumela i- ukwenziwa kwensimbi nokulungiswa kwayo emzimbeni.
Lapho owesifazane efuna ukukhulelwa, udokotela uvame ukumunikeza i-folic acid amasonto ambalwa, ngaphambi kokuba akhulelwe. Silungisa umhlabathi, kuze kufike ezinyangeni ezintathu ngaphambili wokukhulelwa. Ngale ndlela, lapho ukukhulelwa kwenzeka, sinamaphesenti aphezulu, ukuze ingane ifinyelele esigabeni esigcwele iphilile ngokuphelele. Ngakho-ke, i- i-folic acid ibalulekile, ekukhuleni kwayo. Njengoba ingaxazulula lezi zimo ezizoza zizalwe.
Ngamafuphi, ukudla okunothe nge-folic acid kuzofinyelela isimo esifanele sempilo yengane nomama. Bazovumela intuthuko enhle futhi bavikele ukuxhumana okudingekayo. Uma udokotela ekuncoma khuphula ukudla kwakho, kwenze nalokhu kudla kanye nesengezo sakho sansuku zonke.
Ukudla okune-folic acid
Ukudla okunothe nge-folic acid kuningi, kepha sizokutshela okubaluleke kakhulu nalokho ongakufaka ekudleni kwakho ngendlela elula.
- Ithanga nembewu yothelilanga: ngaphandle kokuthi zimnandi, zingumthombo omkhulu we-folic acid, futhi ziqukethe namafutha emvelo amahle kakhulu.
- Igciwane legobela: ungayifaka kumasaladi, amasobho kanye nama-smoothies ezithelo.
- Ithanga: besizolibeka kanjani ithanga eceleni. Umthombo wemvelo we-fiber ne-folic acid. Kuma-purees, ama-stews noma okunongwe, ungawangeza.
- I-agar agar noma yini ulwelwe. Ilungele isobho.
- Imvubelo kabhiya: ngalemvubelo, ungenza zonke izinhlobo zezinkwa. Ngaphandle kokuthi zimnandi, zizoba ngumthombo omuhle we-folic acid.
- Ubhontshisi namantshontsho: le midumba ihlale igqama ngokunotha nge-phosphorus, inenani elifanele lika-vitamin 9 nokuhlukahluka okukuvumela ukuthi uhlangane nanoma yini oyifunayo.
- Ungakhohlwa mayelana ne- lentile. Iphezulu kakhulu nge-folic acid.
- Inkukhu noma isibindi senkomo. Uma ungeyena umlandeli omkhulu wale nyama yenyama, ungathola ezinye izindlela zokuyidla. Akudingeki ukuthi ibunjwe njenge-fillet. Uzohlala unezitshulu kanye ne-patés.
Ngemuva kokwazi ukudla okunothe nge-folic acid, uzobona ukuthi akusikho ukuthi kufanele ushintshe imikhuba yakho yokudla ngokuphelele. Uwedwa khumbula ukubeka lokhu kudla okufanayo njalo. Uma kubiza wena, ngoba kukhona ukudla ongakuthandi noma ongakudli, khuluma nodokotela wakho bese uphawula ngalesi simo, ukuze akunikeze okunye. Ungayeki phawula Madreshoy, isipiliyoni sakho nge-folic acid nokudla okudlayo kakhulu empilweni yengane.