Ukubaluleka kweFolate kunye neFolic Acid

I-Folate yivithamini ye-B ngokwendalo efumaneka kwindidi yokutya. Umzimba awukwazi kuvelisa folate, yiyo loo nto kubalulekile ukuba uyifumane kukutya okunotyiweyo. I-Folate ifumaneka ngokwendalo kwizityalo ezahlukeneyo nezidlo, kubandakanya iziqhamo ze-citrus, iavokhado, isipinatshi, i-broccoli, amaqanda kunye nesibindi senyama. Folate nayo yongezwa kukutya, okufana nesonka, umgubo, kunye neencindi, ngendlela yeficic acid okanye i-synthesia, amanzi anganyibilikiyo folate. I-Folate kunye ne-folic acid ineziphumo ezahlukeneyo emzimbeni.

 

Umzimba wethu usebenzisa i-folate kwimisebenzi eyahlukeneyo eyahlukeneyo, kubandakanya ukwahlula-hlula kweeseli, ukuphuculwa kweeseli ezibomvu zegazi, ukuguqulwa kwe-homocysteine ​​kwi-methionine, i-amino acid esetyenziselwa iproteni synthesis, ukuveliswa kwe-SAMe, kunye ne-methylation ye-DNA. I-folic acid ibalulekile kwiinkqubo ezahlukeneyo ze-metabolic. Ukusilela kwe-folate ekugqibeleni kudityaniswe nemiba eyahlukeneyo yezempilo, enjengomngcipheko wokwanda kwesifo sentliziyo, isiphene sokuzalwa, i-anemiablastic anemia, kunye nomhlaza.

 

Ukutya kwemihla ngemihla kwe-Folate kunye ne-Folic Acid

 

Imizimba yethu igcina phakathi kwe-10 ukuya kwi-30 mg yefolate, uninzi lwayo lugcinwe kwisibindi sakho ngelixa imali eseleyo igcinwe egazini nakwizihlunu zayo. Amanqanaba e-folate egazi aqhelekileyo aqala kwi-5 ukuya kwi-15 ng / mL. Uhlobo oluphambili lwefolate kwindawo yegazi laziwa ngokuba yi-5-methyltetrahydrofolate. Ukuthathwa kwemihla ngemihla kwesi sondlo kubalulekile kubantu abaneminyaka eyahlukeneyo. Isibonelelo semihla ngemihla sokucoceka kweentsana, abantwana, ulutsha, abantu abadala, kunye nabasetyhini abakhulelweyo ngolu hlobo lulandelayo:

 

• 0 ukuya kwiinyanga ezi-6: 65 mcg
• 7 ukuya kwiinyanga ezi-12: 80 mcg
• 1 ukuya kwiminyaka emi-3: I-150 mcg
• 4 ukuya kwiminyaka emi-8: I-200 mcg
• 9 ukuya kwiminyaka emi-13: I-300 mcg
• ngaphezulu kweminyaka eyi-14: 400 mcg
• ngexesha lokukhulelwa: 600 mcg
• ngexesha lokucaphuka: 500 mcg

 

Izongezelelo ze-Folic acid zidlala indima ebalulekileyo ekuqinisekiseni ukuba abantu abafuna kakhulu ifolate bafumana ngokwaneleyo ukutya kwabo kwemihla ngemihla. Ukonyusa ukutya kwemihla ngemihla kokutya okufumaneka folate nako kubalulekile kuba oku kutya kunika ukutya nezinye izondlo ezisebenza kunye ukuxhasa impilo yonke. Ukucetyiswa kokutya okungafunekiyo kwemihla ngemihla kuyakhula ngexesha lokukhulelwa kunye nokuncancisa ukukhuthaza ukukhula okukhawulezileyo kunye nokunceda ukukhusela iziphene ze-neural tube kwisibeleko.

 

I-Folic acid iyafumaneka kwizongezo zokutya kunye nokutya okunezixhobo, kubandakanya isonka, umgubo, iinkozo, kunye neendidi zeengqolowa. Yongezwa kwi-B-tata yeevithamini. I-Folate ikwafumaneka kwindalo yokutya, kubandakanya:

 

• iiangwane
• isiselo se-orenji
• i-grapefruit
• ibhanana
• icantaloupe
• ipapaya
• ijusi yetamatisi ekosiweyo
• iponyoponyo
• isipinatshi esosiweyo
• isardadi imifuno
• ilethasi
• i-asparagus
• ibrussels sprouts
• ibrokholi
• iipayi eziluhlaza
• iblack eyed peas
• amandongomane omileyo
• iimbotyi zezintso
• amaqanda
• Ukonakala komhlaza
• isibindi senyama yenkomo

 

Ukusetyenziswa kweFolate kunye neFolic Acid

 

Zombini i-folate kunye ne-folic acid zihlala zisetyenziswa kwizizathu ezahlukeneyo. Nangona izongezelelo ze-acid kunye ne-folic acid zihlala zisetyenziselwa ukunyanga imicimbi efanayo yezempilo, zinika iziphumo ezahlukeneyo emzimbeni kwaye, ngenxa yoko, inokuchaphazela impilo yethu ngokubanzi ngeendlela ezahlukeneyo. Ukongeza, ukufumana ukutya okufanelekileyo kwemihla ngemihla kwe-folate kunye ne-folic acid kunokuphucula impilo ngokubanzi. Oku kulandelayo zezona zinto zixhaphakileyo zokusebenzisa folate kunye ne-folic acid supplements, kubandakanya:

 

• ukusilela folate
• ukukrala
• iswekile
• impilo yengqondo
• isifo sentliziyo
• isifo sesifo
• imiba yengqondo
• iingxaki zokuzala
• iziphene zokuzalwa kunye neengxaki zokukhulelwa

 

Ngolwazi malunga nokubaluleka kokungafani kunye ne-folic acid, nceda ubuyekeze eli nqaku lilandelayo:

Ukubaluleka kwe-Folic Acid

 

 

I-Folate yivithamini ye-B efumaneka ngokwemvelo kwiintlobo ezininzi zokutya. Kuba asinakuvelisa folate, kubalulekile ukuyifumana kukutya okuphezulu kakhulu. Ukutya okuziindidi ngeendidi ezahlukeneyo kubandakanya iziqhamo ze-citrus, iavokhado, isipinatshi, i-kale, i-broccoli, amaqanda nesibindi senyama. Folate nayo yongezwa kukutya okufana nesonka, umgubo, kunye neencindi, ngendlela ye-folic acid, inguqulelo yokwenziwa kwesi sondlo sibalulekileyo. I-Folate kunye ne-folic acid ineziphumo ezahlukeneyo emzimbeni. Umzimba wethu usebenzisa i-folate kwimisebenzi emininzi ebalulekileyo, kubandakanya ukwahlula iiseli, ukuphuculwa kweeseli ezibomvu zegazi, ukuguqulwa kwe-homocysteine ​​kwi-methionine, i-amino acid esetyenziselwa ukwakheka kweprotheni, ukuveliswa kwe-SAMe, kunye ne-methylation ye-DNA. I-Folic acid nayo ibalulekile kwiinkqubo ezininzi ze-metabolic. Ukusilela kwe-folate ekugqibeleni kudityaniswe nemicimbi eyahlukeneyo yezempilo, enjengesifo sentliziyo, isiphene sokuzalwa, i-anemopablastic anemia, kwanomhlaza. Ukuthathwa kwemihla ngemihla kwesi sondlo kubalulekile kubantu abaneminyaka eyahlukeneyo. Ngapha koko, ifolate ikwafumaneka kwindalo yokutya okuziindidi ngebhanana, iavokhado, isipinatshi esiphekiweyo kunye namaqanda. Zombini izincedisi folate kunye ne-folic acid zinezinto ezahlukeneyo zokusebenzisa kwaye zinokunceda ukuphucula imiba eyahlukeneyo yezempilo, kubandakanya ukuvuvukala, isifo seswekile, isifo sentliziyo, iziphene zokuzalwa, kunye neengxaki zokukhulelwa. Ukongeza ukutya okusempilweni kwi-smoothie yindlela ekhawulezayo nekulula yokufumana ukutya okwenziwa imihla ngemihla. -Gqr. Alex Jimenez DC, CCST Insight

 

 

 

Ijusi yemifino yeGinger

IiNkonzo: 1
Ixesha lokupheka: I-5-10 imizuzu

1 indebe yephayinaphu ityhubhu
� I-apile e-1, isikiwe
� I-intshi ye-1-intshi yeqhosha lejinja, ihlanjululwe, ixotyulwe kwaye inqunyulwe
� 3 iikomityi zekale, zihlanjululwe, kwaye zinqunqwe ngokurhabaxa okanye zikrazulwe
� Iikomityi ezi-5 zeSwiss chard, zihlanjululwe, kwaye zinqunqwe ngokurhabaxa okanye zikrazulwe

Ijusi zonke izithako kwijusi ephezulu. Kugqitywe kwangoko.

 

 

Ukutya ukutya okutyebileyo kwe-cholesterol akuyonyusi i-cholesterol yakho

 

Ngokophando olwenziweyo, ukutya ukutya nge-cholesterol ye-HDL okanye i-cholesterol "elungileyo" ayonyusi amanqanaba akho e-cholesterol egazi. Xa usitya ukutya okutyebileyo kwe-cholesterol, njengamagqabi kunye namaqanda, amanqanaba akho e-cholesterol yegazi ayancipha, ke ngoko amanqanaba akho e-cholesterol egazi ahlala elungelelene, okanye ephakanyiswa kancinci. Yinyani egcwele amafutha ekufuneka uyijongile xa isiza kumanqanaba e cholesterol aphezulu. Khetha iindlela zokutya ezinempilo.

 

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