I-Vitamin B9, eyaziwa ngokuthi i-folic acid, iyingxenye ebalulekile yezinto ezilondoloza impilo yethu. I-Vitamin B9 iqhaza ngokuqondile ekukhiqizeni amaseli amhlophe egazi, ithuthukisa ukusebenza kwenhliziyo, iqinisa isimiso sezinzwa, njll. Imikhiqizo equkethe i- folic acid iningi kakhulu futhi ungakwazi ukuyifaka kalula ngomzimba wakho, udinga nje ukwazi ukuthi yini oyodla.
Ukudla okucebile ku-folic acid
Ngosuku umuntu kufanele athole okungenani ama-micrograms angu-250 ale vivithamini, ngakho zama ukudla kaningi ukudla okulandelayo ngenhla ephakeme ye-folic acid:
- Imifino eluhlaza njengamahlumela, isipinashi, i-garlic zasendle, amaqabunga e-ulethisi. Ngokwesilinganiso, ama-micrograms angu-100 ale mithi aqukethe ama-43 μg we-vitamin B9. Ngendlela, uma imifino ihlala ilanga isikhathi eside, ilahlekelwa yizinto eziningi zokuphulukisa.
- Amantongomane , ikakhulukazi ama-hazelnuts, ama-almonds, ama-walnuts. I-folic acid kule mikhiqizo iqukethe ama-50-60 μg ngamagremu angu-100. Kodwa ku-vitamin B9 i-peanut ingaba ngu-300 μg, engaphezu kwesimiso somuntu nsuku zonke.
- Inkukhu, inkukhu kanye nengulube yesibindi . Izinkomba ezilinganiselwa ku-100 g zingama-230 μg we-vitamin. Isibindi esiphekwe nesibindi sizoba yindlela efanele kakhulu yokudla.
- Ubhontshisi . Isibonelo, ubhontshisi , ku-100 g kuwo okungaba ngu-90 mcg we-folic acid, kodwa ukuze udle la ma bebhisi mhlawumbe ngendlela efakwe noma ebilisiwe, ngakho umzimba uzothola zonke izinto eziwusizo ngokugcwele. Futhi ubhontshisi ekheniwe ngokuphambene, kungaletha ukulimala kwezempilo.
- Ukudla okunjengokolweni, ukolweni, irayisi, i-oatmeal, ibhali, njll. Inani lamavithamini B9 lihluka kusuka ku-30 kuya ku-50 mcg nge-100 g.
- Amakhowe . Imikhiqizo "yehlathi" enezinto ezanele ze folic acid ingabandakanya ukhunta omhlophe, ibhotela, ama-mushroom.
- Imifino . Indawo yokuqala kufanele inikwe i-parsley, iqukethe u-110 μg we-vitamin B9. Ngokuvamile inhlobo eluhlaza isetshenziswa ngokushesha, ngakho-ke i-folic acid iyabanjwa ngokuphelele,
hhayi ukulahlekelwa imikhiqizo yayo yokwelapha. Futhi kuyadingeka ukwabela i-dill - ku-100 g we-28 mcg wama-vithamini no-anyanisi aluhlaza - ngo-100 g we-19 mcg we-vitamin. - Izinhlobo eziningi iklabishi , ikakhulukazi ebomvu, ezinemibala, broccoli, eBrussels. Kulezi zokudla, futhi, kukhona inani elihle le-folic acid. Ukusebenzisa lezi zitshalo, umzimba uthola micrograms 20 kuya 60 vithamini B9.
- Imvubelo . Ku-100 g iqukethe okungaphezu kuka-550 mcg we-folic acid, irekhodi, kodwa ngendlela yalo eluhlaza umkhiqizo awudliwe, ngakho-ke ungadla amaqebelengwane omvubelo noma uthathe izithako ezikhethekile zokudla okunomsoco.