Shin folic Acid na taimakawa da Ci gaban Gashi?

Wadatacce

• Menene folic acid yake yi?
• Menene binciken ya ce?
• Nawa za'a dauka
• Abin da za a ci
• Takeaway

Bayani

Girman gashi na iya zama a zahiri yana da hauhawa da ƙasawa a tsawon rayuwa. Lokacin da kake saurayi kuma cikin cikakkiyar ƙoshin lafiya, gashinka kamar yana girma cikin sauri.

Yayinda kuka tsufa, tsarin haɓaka zai iya yin jinkiri saboda dalilai daban-daban, gami da rage kumburi, canjin hormone, da canje-canje a cikin gashin gashi waɗanda ke da alhakin samar da sabbin gashi.

Duk da haka, gaskiyar ita ce cewa lafiyayyen gashi ya dogara da abinci mai yawa. Kamar yadda samun ingantattun abubuwan gina jiki ke taimakawa lafiyar fata da gabobin ciki, abubuwan gina jiki na iya shafar girman gashin ku ma.

Sinadarin folic acid (bitamin B-9), idan aka sha shi akai-akai kamar yadda aka bada shawara, daya ne daga cikin abubuwan gina jiki wadanda zasu iya inganta lafiyar gashi gaba daya. Koyi menene kuma zai iya taimakawa inganta lafiya, gashi mai cikakken kamshi.

Menene folic acid yake yi?

Fotic acid shine da farko ke haifar da lafiyar kwayar halitta. Waɗannan ƙwayoyin sun haɗa da waɗanda ake samu a cikin fatar jikinka da kuma cikin gashinku da ƙusoshinku. Irin wannan tasirin akan gashinku ya haifar da sha'awa ga folic acid azaman gwargwadon maganin ci gaban gashi. Bugu da kari, folic acid na taimaka wajan kiyaye jajayen kwayoyin jini lafiya.

Folic acid shine nau'in roba na roba, wani nau'in bitamin B ne. Lokacin da aka samo shi a cikin abinci a cikin abinci, ana kiran wannan abinci mai ƙanshi. Sigar da aka kera ta wannan na gina jiki a cikin kayan abinci masu ƙarfi da kari ana kiranta folic acid. Duk da sunaye daban-daban, folate da folic acid suna aiki iri ɗaya.

Menene binciken ya ce?

Binciken kafa folic acid azaman hanyar haɓaka gashi shine kadan. Aya, wanda aka buga a farkon 2017, ya kalli manya 52 da tsufa da wuri. Masu binciken bayan binciken sun gano nakasuwar folic acid da bitamin B-7 da B-12.

Koyaya, ana buƙatar ƙarin nazarin sarrafawa don sanin ko folic acid shi kaɗai zai iya taimakawa tare da haɓakar gashi.

Nawa za'a dauka

Samun shawarar yau da kullun na folic acid ga manya da mata shine 400 microgram (mcg). Idan baku sami wadataccen abinci daga abinci duka a cikin abincinku ba, kuna iya buƙatar yin ƙarin. Foaramin ƙarancin abinci zai iya haifar da yanayin da ake kira anemia rashin isasshen ƙwayoyin cuta. Wannan na iya haifar da bayyanar cututtuka, kamar:

• ciwon kai
• bacin rai
• kodadde fata
• canza launin launin fata a cikin gashin ku da ƙusoshin ku
• tsananin gajiya
• ciwo a bakinka
• siririn gashi

Idan baku da rauni a cikin leda, ba lallai bane ku sha kari na folic acid don lafiyayyen gashi. Duk abin da ya wuce 400 mcg a rana ba zai sa gashinku ya yi sauri ba.

A zahiri, yawan shan folic acid na iya zama mai hadari. Yawan kwayar cutar folic acid na iya faruwa yayin da kuka sha kari da yawa ko cin abinci mai ƙarfi, amma ba idan kuna cin abinci mai ɗanɗano ba. Samun fiye da 1,000 mcg kowace rana na iya ɓoye alamun ƙarancin bitamin B-12, wanda ke haifar da lalacewar jijiya, a cewar.

Folic acid galibi ana haɗa shi da ƙarin ƙwayoyin bitamin B. Hakanan ana samo shi a cikin bitamin mai yawa kuma ana siyar dashi azaman ƙarin kari. Duk abubuwan kari sun banbanta, don haka ka tabbata akwai kashi 100 na darajar yau da kullun da kake buƙatar hadawa. Yi magana da mai baka kiwon lafiya game da dacewar cin abinci don buƙatunka kuma waɗanne abubuwan kari zasu iya zama maka mafi kyau.

Hakanan ya bada shawarar cewa mata su sha mcg 400 na folic acid a rana yayin da suke dauke da juna biyu. Suna ba da shawarar fara shi wata guda kafin daukar ciki, idan zai yiwu.

Wataƙila kun lura cewa yawancin mata masu ciki suna samun ƙoshin lafiya cikin ƙoshin lafiya. Wannan wataƙila saboda folic acid ba ciki ciki ba.

Mafi mahimmanci duk da haka, folic acid yana taimakawa kiyaye mahaifiya da jaririn cikin koshin lafiya, yayin da kuma hana yuwuwar haihuwar jijiyoyin jiki. Kila likitanku zai ba da shawarar bitamin mai ciki na yau da kullun wanda ya hada da folic acid.

Abin da za a ci

Isarin yana samuwa idan kuna ƙarancin bitamin B-9. Koyaya, ga yawancin mutane, yana da sauƙin sauƙi don samun isasshen wannan bitamin ta hanyar lafiya, daidaitaccen abinci.

Wasu abinci gabaɗaya asalinsu ne na ɗanɗano, kamar su:

• wake
• broccoli
• 'ya'yan itacen citrus
• koren ganye
• nama
• kwayoyi
• kaji
• ƙwayar alkama

Ka tuna cewa mafi sarrafa abinci shine, ƙarancin adadin fure da sauran abubuwan gina jiki da zai iya ƙunsar.

Koyaya, idan kuna neman samun ƙarin folic acid a cikin abincinku, zaku iya neman wasu abinci masu ƙarfi waɗanda suke da kashi 100 na darajar wannan abincin yau da ƙari. Zaɓuɓɓukan sun haɗa da hatsi masu ƙarfi, farin shinkafa, da gurasa.

Ruwan lemun tsami wani kyakkyawan tushen abinci ne, amma kuma yana dauke da yawan suga na halitta.

Takeaway

Duk da yake folic acid wani bangare ne na abubuwan gina jiki da jikin ku yake bukata don samar da sabbin kwayoyin halitta, wannan mai gina jiki ba zai iya magance ci gaban gashi shi kadai ba. Madadin haka, mayar da hankali kan tabbatar ka samu isassun folic acid don lafiyar ka baki ɗaya. Hakanan, gashin ku ma zai amfana.

Duba likitan ku idan kuna da takamaiman damuwa game da haɓakar gashi. Idan ba zato ba tsammani kuna rasa gashi mai yawa kuma kuna da tabo, wannan na iya nuna batun batun likita kamar alopecia ko rashin daidaituwa na hormonal. Irin waɗannan yanayin ba za a iya bi da su tare da folic acid ba.