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Folic acid kana folate kana vhitamini B9 ine basa rakakosha mukudya zvinovaka muviri uye kubereka biology. Iko kudiwa kweichi chakakosha chikafu chinokwira panguva yekuzvitakura sezvo zvichibatsira mukukura kwakakodzera pamwe nekukura kwe 'fetus' (huropi, DNA nemasero matsvuku eropa) uye kunodzivirira kunetseka kwepamuviri senge neural tube hurema. Folic acid inowedzera inokurudzirwa nenyanzvi kune vese vakadzi vezera rekubereka, kunyanya kune avo vari kuronga kubata nhumbu.
Nzira yakanakisa yekuwana folic acid ndeyekudya zvekudya pane kuenda kunowedzera kunze kwekunge zvatemwa. Sekureva kweUS National Institutes of Health uye Institute of Medicine, iyo inokurudzirwa huwandu hweiyo folic acid nevakadzi vane nhumbu iri kutenderera mazana matanhatu µg zuva nezuva, iine kudzikiswa kusvika ku500 µg zuva nezuva panguva yekuyamwisa. [1]
Muchikamu chino, tichakurukura rondedzero yezvikafu zvine hupfumi hwezvokudya zvine folic acid uye zvinogona kubatsira kudzivirira kunetsekana kwepamuviri uye kuchengetedza mwana ane hutano panguva yese yepamuviri.
1. Maorenji
Maorenji ndezve folate-zvakapfuma zvekudya izvo zvinogona kuve zvine hutano chikafu chinosanganisirwa mukuzvitakura kudya. Izvo zvinovaka muviri kuna amai nemwana nekuda kwekuvapo kwevakavaka muviri senge antioxidants, zvicherwa nevamwe vazhinji. Orange muto inoonekwawo seyakanakisa panguva yepamuviri nekuda kwehurefu hwayo hwesherufu. [1]
Yakawanda sei folate: 100 g yemaranjisi ine 30 µg yefolate.
2. Sipinachi
Mashizha miriwo miriwo senge sipinachi akazadzwa neiyi yakakosha vhitamini. Inoita kuti uve nepamuviri kudya kwakanaka nekuda kwemakoriori mashoma, akakosha mavitamini uye mamineral uye kuwanda kwe folate. Rangarira kupisa sipinashi pachinzvimbo chekubika kwakanyanya kana kutsvaira senge fotori yezvinhu inogona kurasikirwa kubva mumuriwo. [piri]
Yakawanda sei folate: 100 g yesipinashi ine 194 µg yefolate.
3. Mazai
Mazai akakwirira mune zvinovaka muviri senge calcium nesimbi pamwe chete ne folic acid. Ivo anonyanya kudyiwa akaomeswa-akaomeswa sezvo asina kubikwa kana mazai mbishi haakurudzirwe panguva yekuzvitakura kudya. Akawanda folic acid mazai akasimbiswa anowanikwawo mumusika anogona kupa kwakatenderedza 12.5 muzana yezvekurumbidzwa folic acid kuburikidza nechikafu chekudya. [3]
Yakawanda sei folate: 100 g yemazai ane 47 µg yefolate.
4. Broccoli
Broccoli chikafu chakakosha uye chine hupfumi chinopa simba kune folate yekudya panguva yekuzvitakura. Yakakwirira mu beta carotene, vitamini C, calcium, iron uye fiber fiber. Muriwo une mashizha unozivikanwa kudzivirira njodzi yekukuvara kwehuropi, cerebral palsy uye kumwe kusagadzikana kwekukura kwakabatana necostental insufficiency. [4]
Yakawanda sei folate: 100 g ye broccoli ine 63 µg yefolate.
5. Asparagus
Asparagus yakakosha folate-yakafuma veggie ine akati wandei mavitamini uye mamineral. Iwo akakwirira mazinga easparagus anobatsira mukuchengetedza hutano hweropa homocysteine uye inoita basa rakakosha mukuparadzaniswa kwesero uye kuumbwa kweDNA. Zvisaririra zvevhitamini B12, vhitamini K, mafuta acids uye vhitamini E mune ino veggie zvakare zvinopa kune hutano nhumbu yekudya. Nutrients mune asparagus inonyanya kunyudzwa kana ichidyiwa semuriwo unopisa. [5]
Yakawanda sei folate: 100 g yeasparagus ine 52 µg yefolate.
6. Zviyo zvakasimbiswa
Sekureva kweongororo, muUS, kusimbiswa kwezviyo zvine folic acid chirongwa chinosungirwa kudzikiswa kweiyo neural tube kuremara mitengo. Ivo vanoita sezvivakwa zvekuvandudzwa kwehutachiona hwemuviri hunokosha kuzvidzivirira kubva panjodzi yezvirwere zvemberi. [6]
Yakawanda sei folate: 100 g yezviyo zvakakomberedzwa zvine 139 µg yefolic acid.
7. Runyemba
Yakagadzirwa lentiy isarudzo yakanaka kune folate-yakafuma nhumbu yekudya. Lentili ine zvimwe zvakawanda zvinovaka muviri simbi, polyphenols, potasium uye faibha pamwe chete nefolate. Nyemba dzakaomeswa zviri nyore kubika uye zvakare zvinobatsira kupa simba risingaperi.
Yakawanda sei folate: 100 g yenzungu dzine 479 µg yefolate.
