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Folic acid kapena folate kapena vitamini B9 ili ndi gawo lofunikira pakudya ndi biology yobereka. Kufunika kwa michere yofunika iyi kumakula panthawi yomwe mayi ali ndi pakati chifukwa kumathandizira kukula bwino ndi kukula kwa mwana wosabadwa (ubongo, DNA ndi maselo ofiira amwazi) ndikuletsa zovuta zapakati monga zopindika za neural tube. Folic acid akuwonjezera kuti akatswiri azimayi onse azaka zobereka, makamaka kwa iwo omwe akukonzekera kukhala ndi pakati.
Njira yabwino kwambiri yopezera folic acid ndi kudzera muzakudya m'malo mopita kuchowonjezera pokhapokha atalamulidwa. Malinga ndi US National Institutes of Health and Institute of Medicine, kuchuluka kwa folic acid ndi amayi apakati ndi pafupifupi 600 µg tsiku lililonse, ndikuchepetsa mpaka 500 µg tsiku lililonse mukamayamwa. [1]
Munkhaniyi tikambirana mndandanda wazakudya zomwe zili ndi zakudya zopatsa thanzi za folic acid ndipo zitha kuthandiza kupewa zovuta zapakati komanso kuteteza mwana kukhala wathanzi nthawi yonse yomwe ali ndi pakati.
1. Malalanje
Ma malalanje ndi zakudya zopatsa thanzi zomwe zimatha kukhala chakudya chopatsa thanzi chophatikizira zakudya zamimba. Ndiopatsa thanzi kwa mayi ndi mwana chifukwa chakupezeka kwa michere monga antioxidants, mchere ndi ena ambiri. Madzi a lalanje amawaganiziranso bwino panthawi yapakati chifukwa chokhala nthawi yayitali. [1]
Zambiri bwanji: 100 g ya malalanje amakhala ndi 30 ofg yolemba.
2. Sipinachi
Masamba obiriwira obiriwira ngati sipinachi amadzaza ndi vitamini wofunikira. Zimapangitsa kuti mayi akhale ndi thanzi labwino chifukwa chochepa mafuta, mavitamini ndi michere yambiri. Kumbukirani kutenthetsa sipinachi m'malo motentha kwambiri kapena kukazinga ngati zinthu zina zotayika zitha kutayika pamasamba. [ziwiri]
Zambiri bwanji: 100 g ya sipinachi imakhala ndi 194 µg yolemba.
3. Mazira
Mazira ali ndi michere yambiri monga calcium ndi iron komanso folic acid. Amadyetsedwa owiritsa kwambiri chifukwa mazira osaphika kapena osaphika sakulimbikitsidwa panthawi yazakudya. Mazira angapo otsekemera a folic acid amapezekanso pamsika omwe amatha kupereka pafupifupi 12.5% ya folic acid kudzera muzakudya. [3]
Zambiri bwanji: 100 g ya mazira amakhala ndi 47 µg yolemba.
4. Broccoli
Broccoli ndichakudya chopatsa thanzi chopatsa thanzi komanso chopatsa thanzi chomwe chimalimbikitsa chidwi chazakudya panthawi yapakati. Ili ndi beta carotene, vitamini C, calcium, iron ndi fiber. Masamba obiriwirawa amadziwika kuti amateteza chiopsezo chovulala muubongo, kufooka kwa ubongo ndi zovuta zina zakukula komwe kumalumikizidwa ndi kusakwanira kwamitsempha. [4]
Zambiri bwanji: 100 g ya broccoli ili ndi 63 µg yolemba.
5. Katsitsumzukwa
Katsitsumzukwa ndi veggie yamtengo wapatali yokhala ndi mavitamini ndi mchere. Maseŵera okwera kwambiri a katsitsumzukwa amathandiza kukhala ndi magazi a homocysteine ndipo amathandiza kwambiri kugawa maselo ndi kupanga DNA. Zotsatira za vitamini B12, vitamini K, fatty acids ndi vitamini E mu veggie zimathandizanso kuti mayi akhale ndi thanzi labwino. Zakudya mu katsitsumzukwa zimayamwa bwino zikagwiritsidwa ntchito ngati masamba otenthedwa. [5]
Zambiri bwanji: 100 g ya katsitsumzukwa imakhala ndi 52 µg yazolemba.
6. Mbewu zolimba
Malinga ndi kafukufuku, ku US, kulimbikitsa mbewu za chimanga ndi folic acid ndichinthu chofunikira kuti muchepetse mitengo ya neural tube. Amakhala ngati zomangira zokulitsa chitetezo cha mthupi chomwe chimakhala chofunikira kwambiri kuti chisawateteze ku matenda amtsogolo. [6]
Zambiri bwanji: 100 g ya mbewu zokhala ndi mipanda yokhala ndi 139 µg ya folic acid.
7. Maluwa
Ma mphodza ophika ndi chisankho chabwino cha chakudya chambiri chokhala ndi pakati. Maluwa amakhala ndi zinthu zina zambiri monga iron, polyphenols, potaziyamu ndi fiber pamodzi ndi folate. Maluwa owuma ndiosavuta kuphika komanso amathandizira kupereka mphamvu nthawi zonse.
Zambiri bwanji: 100 g wa mphodza ali ndi 479 µg yolemba.
