Acid a cikin abinci

Folic acid da folate duka kalmomin biyu ne na nau'in bitamin na B (bitamin B9).

Folate shine bitamin B wanda yake faruwa ta asali a cikin abinci kamar su koren kayan lambu, 'ya'yan itacen citrus, da wake.

Folic acid na mutum ne (na roba). Ana samo shi a cikin kari kuma ana ƙara shi zuwa abinci mai ƙarfi.

Kalmomin folic acid da folate galibi ana amfani da su don musayar juna.

Folic acid yana narkewa cikin ruwa. Yawan bitamin yana barin jiki ta cikin fitsari. Wannan yana nufin jikinka baya ajiyar folic acid. Kuna buƙatar samun wadataccen bitamin ta hanyar abincin da kuke ci ko ta hanyar kari.

Folate yana da ayyuka da yawa a cikin jiki:

• Yana taimaka kyallen takarda ya girma kuma ƙwayoyin aiki
• Yana aiki tare da bitamin B12 da bitamin C don taimakawa jiki rushewa, amfani, da ƙirƙirar sabbin sunadarai
• Yana taimakawa samar da jajayen jini (yana taimakawa hana ƙaran jini)
• Yana taimakawa samar da DNA, tubalin ginin jikin mutum, wanda ke ɗauke da bayanan halittar mutum

Rashin ƙarancin abinci na iya haifar da:

• Gudawa
• Gashin gashi
• Ciwon marurai
• Ciwon miki
• Rashin girma
• Harshen kumbura (glossitis)

Hakanan yana iya haifar da wasu nau'in anemias.

Saboda yana da wahala a samu wadataccen abinci ta hanyar abinci, matan da ke tunanin yin ciki suna bukatar shan sinadarin folic acid. Shan adadin folic acid daidai kafin da lokacin daukar ciki yana taimakawa hana lahani na bututun jijiyoyi, gami da spina bifida. Shan kwayoyin folic acid masu yawa kafin kayi ciki kuma a farkon watanni uku na iya rage damar zubar da ciki.

Hakanan za'a iya amfani da kari na folic acid don magance ƙarancin abinci, kuma yana iya taimakawa da wasu nau'ikan matsalolin al'ada da ulce ulce.

Folate yana faruwa ne ta dabi'a a cikin abinci masu zuwa:

• Duhu koren kayan lambu
• Dankun wake da wake (wake)
• 'Ya'yan itacen Citrus da ruwan' ya'yan itace

Tifiedaurara yana nufin cewa an ƙara bitamin a cikin abincin. Yawancin abinci yanzu suna da ƙarfi tare da folic acid. Wasu daga cikin waɗannan sune:

• Gurasa wadatattu
• Hatsi
• Fulawa
• Masassarar hatsi
• Fasto
• Shinkafa
• Sauran kayayyakin hatsi

Hakanan akwai samfuran da ke takamaiman ciki a kasuwa waɗanda aka ƙarfafa su da folic acid. Wasu daga waɗannan suna matakan da suka dace ko suka wuce RDA don abinci. Mata ya kamata su yi hankali game da haɗa waɗannan adadin yawan a cikin abincinsu tare da maganin haihuwa na haihuwa. Notaukar ƙarin ba a buƙata kuma baya samar da ƙarin fa'ida.

Matsakaicin matakin cin abinci na sama don folic acid shine microgram 1000 (mcg) a rana. Wannan iyaka ya dogara ne da folic acid wanda yake zuwa daga kari da kuma kayan abinci masu ƙarfi. Ba ya magana game da abincin da aka samo ta cikin abinci.

Sinadarin folic acid baya cutarwa yayin amfani dashi a matakan da aka bashi shawara. Folic acid yana narkewa cikin ruwa. Wannan yana nufin cewa ana cire shi a kai a kai daga jiki ta hanyar fitsari, saboda haka yawaitar abubuwa basa ƙaruwa a cikin jiki.

Kada ku sami fiye da 1000 mcg kowace rana na folic acid. Yin amfani da matakan folic acid mafi girma na iya rufe ƙarancin bitamin B12.

Hanya mafi kyau don samun buƙatun yau da kullun na muhimman bitamin shine cin abinci iri-iri. Yawancin mutane a Amurka suna samun isasshen folic acid a cikin abincinsu saboda akwai wadatacce a cikin wadatar abinci.

Folic acid na iya taimakawa rage haɗarin wasu lahani na haihuwa, kamar su spina bifida da anencephaly.

• Matan da suka isa haihuwa zasu dauki a kalla 400 microgram (mcg) na karin sinadarin folic acid a kowace rana ban da wanda ke cikin kayan abinci masu karfi.
• Mata masu ciki za su sha microgram 600 a rana, ko 1000 microgram a rana idan suna tsammanin tagwaye.
  

Kyakkyawan Izinin Abincin Abinci (RDA) don bitamin yana nuna yawancin kowace bitamin da yawancin mutane zasu samu kowace rana.

• RDA na bitamin ana iya amfani dashi azaman manufa ga kowane mutum.
• Yaya yawan kowane bitamin da kuke buƙata ya dogara da shekarunku da jima'i. Sauran dalilai, kamar ciki da cututtuka, suma suna da mahimmanci.

Hukumar Abinci da Abinci ta Cibiyar Magunguna ta ba da Shawarwarin Sha'anin Mutum - Daily Reference Intakes (DRIs) don mai da hankali:

Jarirai

• 0 zuwa 6 watanni: 65 mcg / rana *
• 7 zuwa watanni 12: 80 mcg / rana *

* Ga jarirai daga haihuwa zuwa watanni 12, Hukumar Abinci da Abinci ta kafa Intceptable Intake (AI) don leda wanda ya yi daidai da mahimmancin cin ƙwarya a cikin lafiyayyun jariran da ke cikin nono a Amurka.

Yara

• 1 zuwa 3 shekaru: 150 mcg / rana
• 4 zuwa 8 shekaru: 200 mcg / rana
• 9 zuwa 13 shekaru: 300 mcg / rana

Matasa da manya

• Maza, masu shekaru 14 zuwa sama: 400 mcg / rana
• Mata, shekaru 14 da tsufa: 400 mcg / rana
• Mata masu ciki na shekaru daban-daban: 600 mcg / rana
• Mata masu shayarwa na kowane zamani: 500 mcg / rana

Fosik acid; Polyglutamyl folacin; Pteroylmonoglutamate; Folate

• Amfanin Vitamin B9
• Vitamin B9

Cibiyar Tsaro ta Cibiyar Magunguna (Amurka) kan Tattaunawar kimiya na Shawarwarin Abincin Abinci da Panelungiyarta kan Folate, Sauran Bitamin B, da Choline. Abubuwan da ake amfani da su na abinci don thiamin, riboflavin, niacin, bitamin B6, folate, bitamin B12, pantothenic acid, biotin, da choline. Makarantun Jami'o'in Kasa. Washington, DC, 1998. PMID: 23193625 www.ncbi.nlm.nih.gov/pubmed/23193625.

Mason JB. Vitamin, ma'adanai masu alama, da sauran kayan ƙarancin abinci. A cikin: Goldman L, Schafer AI, eds. Magungunan Goldman-Cecil. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: babi na 218.

Mesiano S, Jones EE. Hadi, ciki, da lactation. A cikin: Boron WF, Boulpaep EL, eds. Ilimin Jiki. 3rd ed. Philadelphia, PA: Elsevier; 2017: babi na 56.

Salwen MJ. Vitamin da abubuwa masu alama. A cikin: McPherson RA, Pincus MR, eds. Henry's Clinical Diagnosis and Management by Hanyoyin Laboratory. 23 ga ed. St Louis, MO: Elsevier; 2017: babi na 26.