Abubuwa 13 masu wadataccen folic acid da ƙimar tunani
Wadatacce
- Jerin abinci mai arziki a cikin folic acid
- Sakamakon rashin folic acid
- Dabi'un ambaton folic acid a cikin jini
Abincin da ke dauke da sinadarin folic acid, kamar su alayyaho, wake da kuma kayan lambu sun dace sosai da mata masu juna biyu, da ma wadanda ke kokarin daukar ciki saboda wannan bitamin yana taimakawa ne wajen samar da tsarin jijiyar jarirai, yana hana munanan cututtuka irin su anencephaly, spina bifida da meningocele.
Folic acid, wanda shine bitamin B9, yana da mahimmanci ga lafiyar kowa, kuma rashinsa na iya haifar da mummunar cuta ga mai ciki da jaririnta. Don haka, don kauce wa waɗannan rikicewar ana bada shawarar ƙara yawan cin abinci tare da folic acid kuma har yanzu ana ƙara aƙalla wata 1 kafin a yi ciki don tabbatar da buƙatar wannan bitamin a wannan matakin rayuwar. Ara koyo a: Folic acid a ciki.
Jerin abinci mai arziki a cikin folic acid
Tebur mai zuwa yana nuna misalai na wasu abinci masu wadataccen wannan bitamin:
| Abinci | Nauyi | Adadin folic acid |
| Yisti na Brewer | 16 g | 626 mgg |
| Lentils | 99 g | 179 mgg |
| Dafa okra | 92 g | 134 mcg |
| Dafaffen wake wake | 86 g | 128 mcg |
| Alayyafo da aka dafa | 95 g | 103 mcg |
| Dafaffun koren waken soya | 90 g | 100 mcg |
| Noodles da aka dafa | 140 g | 98 mcg |
| Gyada | 72 g | 90 mcg |
| Dafaffen broccoli | 1 kofin | 78 mcg |
| Ruwan lemo na halitta | 1 kofin | 75 mgg |
| Gwoza | 85 g | 68 mcg |
| Farar shinkafa | 79 g | 48 mcg |
| Boyayyen kwai | Raka'a 1 | 20 mcg |
Har yanzu akwai abinci wadatacce da folic acid, kamar hatsi, shinkafa da garin alkama, waɗanda za a iya amfani da su a girke-girke iri-iri. A cewar WHO, kowane giram 100 na samfurin dole ne ya samar da mafi karancin adadin mcg 150 na folic acid.
Game da ciki, shawarwarin shine folic acid da Hukumar Lafiya ta Duniya ta nuna 4000 mcg kowace rana.
Sakamakon rashin folic acid
Rashin isasshen folic acid yana da alaƙa da matsalolin kiwon lafiya masu haɗari kamar cututtukan ciki na hauhawar jini, ƙauracewar mahaifa, maimaita zubar da ciki ba tare da bata lokaci ba, haihuwar da wuri, ƙarancin haihuwa, ciwon zuciya da jijiyoyin jiki, cututtukan cerebrovascular, laulayi da damuwa.
Koyaya, karawa da cin abinci mai kyau suna iya rage waɗannan haɗarin, haɓaka damar samun ciki mai kyau da kyakkyawan ci gaban jariri, yana hana kusan kashi 70 cikin ɗari na ɓarna na ƙananan ƙwayoyin jijiyoyin.
Dabi'un ambaton folic acid a cikin jini
Ba safai ake bukatar gwajin sinadarin folic acid ba a lokacin daukar ciki, amma kimar magana game da folic acid a cikin jini daga 55 zuwa 1,100 ng / mL, a cewar dakin binciken.
Lokacin da ƙimomin suke ƙasa da 55 ng / mL, mutum na iya samun karancin jini na jini, rashin abinci mai gina jiki, ciwon hanta na giya, hauhawar jini, ƙarancin bitamin C, ciwon daji, zazzabi, ko a batun mata, suna iya yin ciki.
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Abincin 13 da ke haifar da kumburi (kuma Abin da Za Ku Ci A Madadin)
