Menene folic acid kuma menene don shi

Wadatacce

• Menene folic acid don?
• Abincin da ke cikin folic acid
• Shawara adadin folic acid
• Hanyoyi masu illa da kuma ƙarancin ƙarin

Folic acid, wanda aka fi sani da bitamin B9 ko folate, wani bitamin ne mai narkewa wanda yake ɓangare na hadadden B kuma yana shiga cikin ayyuka daban-daban na jiki, galibi a samuwar DNA da ƙwayoyin halittar ƙwayoyin halitta.

Bugu da kari, sinadarin folic acid na da mahimmanci wajan rike kwakwalwa, da jijiyoyin jini da kuma lafiyar garkuwar jiki. Ana iya samun wannan bitamin a cikin abinci iri daban-daban kamar alayyafo, wake, yisti na giya da bishiyar asparagus, duk da haka ana iya samunsa a cikin wani tsari na kari wanda za a iya samu a shagunan sayar da magani ko kuma shagunan abinci na kiwon lafiya.

Menene folic acid don?

Ana iya amfani da sinadarin folic acid don dalilai daban-daban a cikin jiki, kamar:

• Kula da lafiyar kwakwalwa, hana matsaloli irin su bakin ciki, rashin hankali da Alzheimer, tunda folic acid suna shiga cikin kwayar dopamine da norepinephrine;
• Inganta samuwar tsarin juyayi dan tayi yayin daukar ciki, hana lahani na bututu, kamar su spina bifida da anencephaly;
• Hana anemia, yayin da yake motsa samuwar kwayoyin jini, gami da jajayen kwayoyin jini, platelets da fararen kwayoyin jini;
• Hana wasu nau'ikan cutar kansa, kamar su hanji, huhu, nono da pancreas, tunda folic acid yana shiga cikin bayyanar kwayoyin halitta da kuma samuwar DNA da RNA kuma, sabili da haka, shansa na iya hana mummunan canjin ƙwayoyin halitta a cikin ƙwayoyin halitta;
• Hana cututtukan zuciya da jijiyoyin jinisaboda yana kula da lafiyar jijiyoyin jini da rage homocysteine, wanda ka iya tasiri ga ci gaban wadannan cututtukan.

Bugu da kari, folic acid na iya karfafa garkuwar jiki yayin da yake shiga cikin samuwar da gyaran DNA, sai dai ba a bukatar wani kara karatu don tabbatar da wannan tasirin.

Abincin da ke cikin folic acid

Tebur mai zuwa yana nuna abinci mai wadataccen folic acid da yawan wannan bitamin ɗin a cikin 100 g na kowane abinci.

Shawara adadin folic acid

Adadin sinadarin folic acid da ake sha a kowace rana na iya bambanta gwargwadon shekaru, kamar yadda aka nuna a ƙasa:

• 0 zuwa 6 watanni: 65 mcg;
• 7 zuwa 12 watanni: 80 mcg;
• 1 zuwa 3 shekaru: 150 mcg;
• 4 zuwa 8 shekaru: 200 mcg;
• 9 zuwa 13 shekaru: 300 mcg;
• Shekaru 14 zuwa sama: 400 mcg;
• Mata masu ciki: 400 mcg.

Ari tare da folic acid koyaushe ya kamata a aiwatar da shi a ƙarƙashin jagorancin likita, ana ba da shawarar game da rashi na wannan bitamin, a yanayin ƙarancin jini da mata masu ciki. Ga yadda ake shan folic acid.

Hanyoyi masu illa da kuma ƙarancin ƙarin

Folic acid shine bitamin mai narkewa cikin ruwa kuma sabili da haka yawansa ya sauƙaƙe ta cikin fitsari. Koyaya, amfani da kari na folic acid ba tare da shawarar likita ba na iya haifar da matsaloli kamar ciwon ciki, tashin zuciya, fatar jiki ko rashin jini. Matsakaicin adadin wannan bitamin a kowace rana shine 5000 mcg, adadin da yawanci ba a wuce shi tare da daidaitaccen abinci.

Dangane da yin amfani da kwayoyi don kamuwa ko cutar rheumatism, yakamata a sha ƙarin folic acid a ƙarƙashin shawarar likita. Ara koyo game da karin sinadarin folic acid.