ʻAno o ka ʻatikala
- He aha ka folate?
- He aha ka folic acid?
ʻO ka waikawa Folic kekahi inoa no ka huaʻa B9. he vitamina hiki ole i ka wai ʻO ia ke ʻano synthetic o ka folate. He ʻokoʻa ka folic acid mai ka folate maoli. Hoʻololi ko mākou kino iā ia i ʻano hana ma mua o ka hoʻohana ʻana.
ʻO nā haʻahaʻa haʻahaʻa o ka folate i loko o ke koko e hoʻonui i ka pilikia o ka hānau ʻana a hiki ke hoʻopilikia i ke olakino e like me ka maʻi puʻuwai, ka hahau ʻana a me kekahi mau maʻi maʻi maʻi. Eia nō naʻe, aia kekahi mau pōʻino i ka lawe ʻana i ka nui o ka folate ma ke ʻano he mea hoʻohui folic acid.
He aha ka folate?
ʻO ka folate ke ʻano kūlohelohe o ka huaora B9. Loaʻa kona inoa mai ka huaʻōlelo Latin "folium" ʻo ia hoʻi ka lau. ʻO nā lau lau ʻai i waena o nā kumu meaʻai maikaʻi loa o ka folate.
Hoʻololi ʻia ka folate i 5-MTHF ma ka ʻāpana digestive ma mua o ke komo ʻana i ke kahe koko.
He aha ka folic acid?
ʻO ka ʻakika Folic kahi ʻano paʻa, hana ʻia o ka huaora B9. ʻAʻole loaʻa maoli i nā meaʻai. Hoʻohui pinepineʻia i nā meaʻai i hanaʻia. Hoʻohana ʻia ia i nā mea hoʻohui multivitamin-mineral.
Ma mua o ka hoʻohana ʻana o ko mākou kino iā ia, hoʻololi ʻo ia i vitamina B5 ikaika, ʻike ʻia ʻo 9-MTHF. He kaʻina hana ʻehā kēia e koi ai i ka nui o nā enzyme i kapa ʻia ʻo MTHFR.
Loaʻa i kekahi poʻe ka hoʻololi genetic e hoʻemi i kā lākou MTHFR enzymes i ka hoʻololi ʻana i ka waikawa folic i 5-MTHF. Ke alakaʻi nei kēia i ka hōʻiliʻili o ka folic acid i loko o ke koko. Hiki i kēia ke alakaʻi i ka hoʻonāwaliwali ʻana, hoʻemi i ka hana o ka lolo, a me ka ulu wikiwiki o nā maʻi maʻi maʻi mua.
ʻAʻole pono ka poʻe me nā hoʻololi MTHFR e lawe i ka nui o ka waikawa folic. Akā, e hoʻohana i nā mea hoʻohui i loaʻa ka 5-MTHF ikaika.
Ka ʻokoʻa ma waena o Folate a me Folic Acid
ʻO ka folic acid a me ka folate nā ʻano ʻano like ʻole o ka huaora B9. ʻO ka folate ke ʻano maoli o ka huaora B9. ʻO ka waikawa Folic ke ʻano synthetic o ka huaora B9. Hoʻohana ʻia ia i nā mea hoʻohui.
Hoʻololi ka ʻōnaehana hoʻoheheʻe i ka folate i loko o ke ʻano olaola o ka huaora B9. Kapa ʻia kēia he 5-MTHF. Eia naʻe, ʻaʻole kēia ka hihia me ka folic acid. Hoʻololi ʻia ka waikawa Folic i 5-MTHF i loko o ke ake a i ʻole nā ʻiʻo ʻē aʻe, ʻaʻole i loko o ka ʻāpana digestive.
No laila ʻaʻole maikaʻi ke kaʻina hana. Hoʻemi ʻia ka hana a me ka hoʻololi ʻana o ka enzyme i ka poʻe i loaʻa nā genetic mutations i ka enzyme e hoʻohuli iā ia i 5-MTHF.
No laila, ʻoi aku ka nui o ka manawa o ka lawe ʻana i ka waikawa folic i ke kino e hoʻololi iā ia i 5-MTHF. Hiki i kēia ke hōʻiliʻili i ka waika folic unmetabolized.
ʻO kēia kahi e ulu ai ka pilikia maoli. ʻAʻole hiki ke hoʻololi piha ʻia kahi maʻi liʻiliʻi o 200 mcg o ka folic acid i kēlā me kēia lā a hiki i ka hopena aʻe. ʻO kēia ka hopena i nā pae kiʻekiʻe o ka waika folic unmetabolized i ke kahe koko. Hiki iā ia ke hana i nā hōʻailona like ʻole a me nā hopena ʻaoʻao i kekahi poʻe, e like me ke kaumaha, ka hopohopo, ka huhū, ka insomnia, a me nā pilikia hiamoe.
Nā Pono o ka Folic Acid
Kāohi i nā hemahema neural tube
- Hiki i nā pae haʻahaʻa folate i nā pule mua o ka hāpai ʻana ke hoʻopōʻino i nā pēpē neural tube, e like me nā hemahema o ka lolo, spine, a i ʻole spinal cord.
- ʻO nā keiki a nā wahine i hoʻohui ʻia me ka folic acid ma mua a i ka wā o ka hāpai ʻana he haʻahaʻa loa ka maʻi o kēia mau hemahema.
Kāohi i ke kanesa
- ʻO ka lawe nui ʻana i ka folate e pale aku i kekahi mau maʻi maʻi e like me ka umauma, ka ʻōpū, ka māmā a me ka pancreas. ʻO kēia ma muli o ke kuleana o ka folate i ka hōʻike gene.
- Manaʻo kekahi poʻe noiʻi hiki i ka folate haʻahaʻa ke alakaʻi i ka hoʻopau ʻana i kēia kaʻina hana. ʻO ia hoʻi, hoʻonui ka ulu ʻana o ka cell abnormal i ka pilikia o ka ulu ʻana i ka maʻi kanesa.
- Akā i ka hihia o ka maʻi maʻi maʻi a i ʻole ka maʻi maʻi, hiki i ka ʻai ʻana o ka folate kiʻekiʻe ke hoʻoulu i ka ulu ʻana.
Hoʻemi ʻia nā pae homocysteine
- ʻO ka folate kūpono e hōʻemi i nā pae homocysteine , kahi mole inflammatory pili i ka ulu ʻana o ka maʻi puʻuwai.
- homocysteine, methionine hoʻololi ʻia i loko o kekahi mole i kapa ʻia Me ka lawa ʻole o ka folate, lohi kēia hoʻololi a piʻi ka pae homocysteine.
Kāohi i nā maʻi puʻuwai
- ʻO ka homocysteine kiʻekiʻe i ke koko e hoʻonui i ka pilikia o ka maʻi puʻuwai.
- ʻO ka waikawa Folic kekahi o nā meaʻai e pono ai ka mālama ʻana.
- Hoʻemi pū ka Folic acid i ka mānoanoa o nā aʻa, hiki ke pale i ka atherosclerosis.
Mālama i ka anemia i nā wahine a me nā keiki
- Kōkua ka Folic acid i ka hana ʻana i nā pūnaʻi koko ʻulaʻula hou (RBCs). Lawe nā ʻulaʻula i ka oxygen ma ke kino holoʻokoʻa. Inā ʻaʻole lawa ke kino o ke koko ʻulaʻula, hiki ke ulu ka megaloblastic anemia.
- ʻO nā wahine me ka nele o ka folic acid he 40% ka nui o ka hoʻomohala ʻana i ka anemia ma mua o ko lākou mau hoa. Hoʻopilikia ka hemahema i ka synthesis DNA.
- Hana ʻia nā RBC i loko o ka iwi iwi kahi i kiʻekiʻe loa ka wikiwiki o ka māhele cell. Inā lawa ʻole ka folate, hiki i nā pūnaewele progenitor ke māhele wale akā ʻaʻole hiki i ka genetic material.
- Hoʻonui kēia i ka nui intracellular. Akā,ʻaʻole e hoʻonui ka mea genetic. No laila, ʻike ʻia ka pehu o ke koko ʻulaʻula, e hoʻoulu ai i ka anemia megaloblastic.
- ʻO ka lawe ʻana i nā mea hoʻohui folic acid e hōʻemi i ka anemia.
He mea nui i ka wā hāpai a me ka hānau ʻana
- He kuleana nui ka Folate i ka ulu a me ka ulu ʻana o ka fetal, no ka mea he mea nui ia no ka DNA a me ka synthesis protein. No laila, piʻi ka makemake o ka folate i nā wahine hāpai.
- ʻO ka paipu neural kekahi o nā hale mua loa i hana ʻia. He palahalaha kēia hale i ka wā mua akā hoʻoheheʻe ʻia i loko o ka paipu hoʻokahi mahina wale nō ma hope o ka hāpai ʻana. Hoʻoulu ka ʻōpū neural i loko o ka lolo a me ke kuamoʻo.
- Me ka lawa ʻole o ka waikawa folic, ʻaʻole hiki ke ulu pono nā cell me kēia ʻano. ʻAʻole paʻa ka metamorphosis o kēia paipu i ka iwi kuamoʻo a me ka lolo. Ke alakaʻi nei kēia i nā hemahema neural tube.
- Eia kekahi, pale ka folic acid supplementation i ka hānau mua. Mālama pū ia i nā kūlana e like me ka hāʻule ʻole a me ka hānau ʻana.
Kōkua i ka mālama ʻana i ka polycystic ovary syndrome
- Hoʻopilikia ka PCOS (polycystic ovary syndrome) ma kahi o 10-15% o nā wāhine hānau keiki.
- Hoʻomaʻamaʻa ʻia me ka hormone therapy, hoʻololi i ka nohona, a me ka meaʻai.
- Pono nā wāhine me ka PCOS e loaʻa i ka waikawa folic, nā huaora D, C a me B12, fiber, calcium, potassium, magnesium and zinc.
Kāohi i ka lauoho lauoho
- Kōkua ka folate i ka hana ʻana i nā ʻulaʻula. Mālama ia i ka lawe ʻana o ka oxygen i ke kino. Pēlā nō ia no nā ʻili lauoho.
- Hoʻoulu ka Folate i ka hoʻonui ʻana o nā pūnaʻi follicle lauoho. Kāohi ia i ka hina ʻana o ka lauoho a hoʻoponopono i ka hana ʻana o ka sebum glands ma ke poʻo.
Hoʻemi i nā hopena o ke kaumaha a me ka hopohopo
- ʻO nā pae haʻahaʻa haʻahaʻa haʻahaʻa a lōʻihi hoʻi i loko o ke kino kaumaha ve hopohopo kumu hoouka.
- No laila, ʻo ka lawe ʻana i ka waikawa folic e hōʻemi i nā hopena o kēia mau maʻi.
Hoʻomaikaʻi i ka hana ʻāʻī
- Loaʻa ka homocysteine accumulation i 85% o nā mea maʻi me ka maʻi maʻi maʻi maʻi. Hana ʻia kēia ma muli o ka hana ʻino ʻana o ka puʻupaʻa. Hōʻike ka hōʻiliʻili ʻana i ka maikaʻi ʻole o ka naʻau a me ke olakino.
- ʻO kahi ala e hoʻomalu ai i ka homocysteine buildup ʻo ka lawe ʻana i kahi mea hoʻohui folic acid.
- He mea nui ka folic acid i ka hoʻololi ʻana o ka homocysteine i ka methionine. Inā nele ka folate, ʻaʻole lawa ka hoʻololi ʻana a piʻi ka pae homocysteine. ʻO ka hopena, hoʻopilikia i nā puʻupaʻa.
Hoʻonui i ka momona i nā kāne
- Hiki ke kumu o ka ʻike ʻole o ke kāne.
- He kuleana koʻikoʻi ko Folate i ka synthesis DNA a me ka methylation, ʻelua mau ʻanuʻu koʻikoʻi no ka spermatogenesis.
- I loko o kahi noiʻi, ua hāʻawi ʻia kahi kāne subfertile nui i ka zinc sulfate (26 mg) a me ka waikawa folic (66 mg) i kēlā me kēia lā no 5 pule. He 74% ka piʻi ʻana o ka helu sperm maʻamau. Ua ʻike ʻia he hopena pololei ka pae zinc i ka absorption a me ka metabolism o ka folate meaʻai.
Nā pōmaikaʻi o ka waikawa folic no ka ʻili
He mau pono koʻikoʻi kēia vitamina no ka ʻili.
Pale i ka pōʻino o ka lā
- ʻO ka ʻike nui ʻana i ka lā e hōʻino i ka DNA i loko o nā ʻili ʻili. Hoʻonui kēia i ka pilikia o ka maʻi kanesa ʻili.
- Hoʻoikaika ka Folic acid i ka ulu ʻana o nā ʻili kino olakino, hiki ke kōkua i ka hōʻemi ʻana i ka maʻi kanesa.
Kāohi i ka wā kahiko o ka ʻili
- Hoʻemi ka Folic acid i nā hopena o ka wā ʻelemakule ma mua o ka hoʻomaʻamaʻa ʻana i ka hoʻomohala ʻana o nā ʻili ʻili olakino.
- He kōkua nui ia i ka hakakā ʻana i nā wrinkles a me nā laina maikaʻi.
- Hoʻonui ia i ka hana ʻana o ka collagen, kahi e hoʻopaʻa ai i ka ʻili.
Kāohi i ka ʻekene
- ʻO ka 400 mcg folic acid i ʻōlelo ʻia i kēlā me kēia lā kōkua e hoʻomaʻemaʻe i ke kino.
- Loaʻa i ka Vitamin B9 kahi hopena antioxidant e hoʻemi i nā pae koʻikoʻi oxidative i ka ʻili.
- Hoʻemi ia i ka hoʻokumu ʻana o ka huehue.
Hāʻawi ka ʻili i ka ʻālohilohi olakino
- Hoʻoulu ka folic acid i ka ʻili a hāʻawi i ka ʻālohilohi maikaʻi.
Nā pōmaikaʻi o ka waikawa folic no ka lauoho
- Kōkua ʻo Folate i ka hoʻopili ʻana i ka protein, ka momona, a me nā kalapona. Hoʻomaʻamaʻa ia i ka lawe ʻana i nā meaʻai like ʻole i loko o ke kino kanaka. Ma kēia ala, loaʻa i nā follicle lauoho nā meaʻai e pono ai lākou mai nā meaʻai i ʻai ʻia.
- Kōkua ia i ka synthesis kūpono o nā nucleotides DNA a me nā waikawa amino. Kōkua kēia mau mea e hānai i ka lauoho ma ka hoʻoikaika ʻana i nā follicles. Hāʻawi ia i ka ʻālohilohi i ka lauoho.
- ʻO ka nele o ka waikawa Folic ke kumu o ka keʻokeʻo mua. Hoʻololi ka lauoho ma muli o kahi kaʻina i kapa ʻia ʻo megaloblastic anemia, kahi e hoʻonui ai ka hana ʻana o nā ʻulaʻula ʻulaʻula. ʻO ka hoʻohana mau ʻana i ka waikawa folic e kōkua i ka hoʻomaʻamaʻa ʻana i kēia overproduction o ke koko ʻulaʻula.
- Kōkua ia i ka hoʻonui ʻana i ka ulu ʻana o ka lauoho e like me ka wikiwiki o ka māhele cell.
He aha nā meaʻai i loaʻa i ka Folic Acid?
No ka mea, he synthetic ka waikawa folic, ʻaʻole ia e hana maoli i nā meaʻai. Hoʻohana pinepine ʻia i nā mea hoʻohui. Aia nā meaʻai i loaʻa i ka folate:
lāʻau ikiʻai wale
- lāʻau ikiʻai waleHe kumu maikaʻi loa ia o ka folate.
- No ka laʻana, hoʻokahi kīʻaha (177 kalama) o nā pīni kīkī i kuke ʻia he 131 mcg o ka folate.
- Hoʻokahi kīʻaha (198 grams) o nā lentila i kuke ʻia he 353 mcg o ka folate.
ʻO Asparagus
- ʻO AsparagusLoaʻa iā ia ka nui o nā huaora a me nā minela e like me ka folate.
- Hāʻawi ka hapalua kīʻaha (90-gram) o ka asparagus moʻa ma kahi o 134 mcg o ka folate.
hua
- huaHe meaʻai maikaʻi loa ia e maʻalahi ai ka loaʻa ʻana o nā meaʻai pono he nui, me ka folate.
- Loaʻa i kahi hua manu nui he 22 mcg o ka folate, ma kahi o 6% o kāu koi folate i kēlā me kēia lā.
nā lau ʻōmaʻomaʻo
- E like me ka spinach, kale, a me ka arugula nā lau ʻōmaʻomaʻohe haʻahaʻa ka calorie. ʻOiai kēia, he hale kūʻai ia o nā huaora a me nā minela koʻikoʻi, me ka folate.
- Hoʻokahi kīʻaha (30 grams) o ka spinach maka he 58.2 mcg o ka folate, ʻo ia ka 15% o ka pono o kēlā me kēia lā.
Beet
- Beet He nui nā meaʻai nui. Loaʻa iā ia ka manganese, potassium a me ka huaʻa C e pono ai ko mākou kino.
- He kumu nui ia o ka folate. ʻO kahi kīʻaha hoʻokahi (148 grams) o nā beets maka, loaʻa iā 136 mcg o ka folate, hāʻawi ma kahi o 37% o ka pono o kēlā me kēia lā.
hua citrus
- Ma waho aʻe o ka ʻono, e like me ka ʻalani, ka hua waina, ka lemona a me ka tangerine citrus He waiwai i ka folate.
- Hoʻokahi ʻalani nui he 55 mcg o ka folate, ʻo ia hoʻi he 14% o ka pono o kēlā me kēia lā.
Palukela kupu
- Palukela kupuHoʻopiha ʻia me nā huaora a me nā minela he nui. He kiʻekiʻe loa ia i ka folate.
- ʻO ka hapalua kīʻaha (78-gram) o nā ʻōpuʻu Brussels i kuke ʻia he 47 mcg o ka folate, ʻo ia hoʻi he 12% o ka pono o kēlā me kēia lā.
broccoli
- Loaʻa i ka Broccoli kekahi mau huaora a me nā minela koʻikoʻi.
- Hoʻokahi kīʻaha (91 grams) o ka broccoli maka e hāʻawi i kahi 57 mcg o ka folate, a i ʻole 14% o ka pono o kēlā me kēia lā.
Nati a me na anoano
- Nati Ma waho aʻe o ka loaʻa ʻana o ka nui o ka protein, nā hua a me nā ʻanoʻano he waiwai nui i ka fiber a me nā huaora a me nā minela e pono ai ke kino.
- ʻO ka ʻai ʻana i nā nati a me nā hua i kēlā me kēia lā e kōkua i ka hoʻokō ʻana i ka pono o ka folate.
- ʻOkoʻa ka nui o ka folate i loko o nā nati a me nā hua like ʻole. Aia ma kahi o 28 kalama o ka wōnati ma kahi o 28 mcg o ka folate, aʻo ka nui like o ka flaxseed e hāʻawi ana ma kahi o 24 mcg o ka folate.
ake pipi
- ʻO ke ake pipi kekahi o nā kumu nui loa o ka folate i loaʻa. He 85-gram o ke ake o ka pipi moa i loko o 212 mcg o ka folate.
Hua huapalaoa
- Hāʻawi ka 28 grams o ka hua palaoa i 20 mcg o ka folate, e like ana me ka 78.7% o ka pono folate i kēlā me kēia lā.
maia
- Loaʻa i ka nui o nā ʻano huaora a me nā minerala maiakiʻekiʻe loa i ka folate.
- Loaʻa i hoʻokahi maiʻa liʻiliʻi he 23.6 mcg o ka folate, ʻo ia ka 6% o ka pono o kēlā me kēia lā.
avocado
- avocado He hua ʻokoʻa ia ma muli o kona ʻano momona a me ka momona maikaʻi. Ma waho aʻe o kona ʻono ʻokoʻa, he kumu maikaʻi loa ia o nā meaʻai koʻikoʻi he nui, me ka folate.
- Loaʻa i ka hapalua o ka avocado maka he 82 grams o ka folate.
He aha ka Folic Acid Deficiency?
ʻO ka nele o ka waikawa folic kahi hemahema i ka nui o ka huaora B9 (folate) e pono ai ke koko e hana. ʻO ka hemahema ke kumu o nā ʻano hōʻailona a me nā pilikia.
He aha nā pilikia e hiki mai ana ma muli o ka nele o ka folate?
Ka nele o ka waikawa folic i ka wā hāpai
ʻO ka hemahema i ka wā hāpai ke kumu o nā pilikia koʻikoʻi. He mea nui ka folate no ka ulu ʻana o ka lolo a me ke kuamoʻo o ke keiki. ʻO ka hemahema ke kumu o nā pōʻino hānau nui i kapa ʻia ʻo neural tube defects. ʻO nā hemahema o ka paipu neural e like me ka spina bifida a me ka anencephaly.
Hoʻonui pū ka nele o ka waikawa folic i ka pilikia o ka placental abruption, kahi kūlana e kaʻawale ai ka placenta mai ka ʻōpū. ʻO ia hoʻi ke kumu o ka hānau mua ʻana o ka pēpē a i ʻole ke kaumaha o ka hānau ʻana. Ua hōʻike pū ʻia nā haʻawina ʻo nā haʻahaʻa haʻahaʻa o ka folate i ka wā hāpai e hiki ke alakaʻi i ka ulu ʻana o ka autism i ke keiki.
Anemia nele i ka folate
I ka hemahema, hiki i ka folate deficiency anemia ke hiki mai. Loaʻa ka anemia i ka lawa ʻole o ke kino o ke koko ʻulaʻula olakino. Pono ke kino i ke koko ʻulaʻula e lawe i ka oxygen i nā ʻiʻo. ʻO ka folate deficiency anemia ka mea e hana ai ke kino i nā ʻulaʻula ʻulaʻula nui like ʻole i hana pono ʻole.
ʻO nā pilikia ʻē aʻe o ka nele o ka waikawa folic:
- ʻAʻole hānau keiki
- kekahi mau ma'i ma'i ma'i
- Nā maʻi puʻuwai
- Kaumaha
- Dementia
- emi ka hana o ka lolo
- ʻO ka maʻi o Alzheimer
Nā hōʻailona o ka nele o ka waikawa folic
ʻO kekahi o nā hōʻailona mua o ka nele o ka folic acid ka luhi loa. ʻO nā hōʻailona ʻē aʻe:
hōʻailona anemia
- Pallor
- Pokole o ka hanu
- Ka huhū
- Puʻupuʻu
Nā hōʻailona ma ka waha
- Pilikino, ʻulaʻula alelo
- ʻeha waha a ʻeha waha paha
- Hoʻemi ʻia ka ʻono
nā hōʻailona neurological
- Ka nalowale hoʻomanaʻo ʻana
- pilikia ka nānā 'ana
- opua o ka ike
- Nā pilikia me ka ʻaha hoʻokolokolo
ʻO nā hōʻailona ʻē aʻe o ka nele o ka waikawa folic:
- Nawaliwali
- nāwaliwali o ka ʻiʻo
- Kaumaha
- Kaumaha emi
- Pohā
He aha ke kumu o ka nele o ka waikawa folic?
ʻakika folic ʻO ke kumu maʻamau o ka hemahema ʻaʻole ia e ʻai i ka meaʻai olakino a kaulike. ʻO nā kumu ʻē aʻe o ka hemahema:
- ʻO nā maʻi o ka digestive system: Ma muli o kahi maʻi e like me ka maʻi o Crohn a i ʻole ka maʻi celiac, ʻaʻole hiki i ka ʻōnaehana digestive ke komo i ka waikawa folic.
- Ka hoʻohana nui ʻana i ka waiʻona: Hoʻohana ka poʻe inu nui i ka waiʻona i kekahi manawa ma mua o ka meaʻai. ʻO ka hopena, ʻaʻole hiki iā lākou ke lawa ka folate.
- Ka ʻai ʻana i nā huaʻai a me nā mea kanu : Ke hoʻomoʻa ʻia, hiki i ka wela ke hoʻopau i ka folate kūlohelohe i ka meaʻai.
- anemia hemolytic : He maʻi koko ia i ka wā e luku ʻia ai nā ʻulaʻula ʻulaʻula a ʻaʻole hiki ke hoʻololi koke ʻia.
- kekahi mau lāʻau lapaʻau : ʻO kekahi mau lāʻau anti-seizure a me nā lāʻau ulcerative colitis e pale aku i ka folate mai ka komo pono ʻana.
- ʻO ka maʻi maʻi maʻi: ʻO kēia lāʻau lapaʻau, i hoʻohana ʻia no ka poʻe me ka hemahema o ke kīkī, hiki ke kumu i ka nele o ka waikawa folic.
Pehea e ʻike ʻia ai ka hemahema folic?
ʻIke ʻia ka hemahema me ka hoʻāʻo koko. ʻO ka hoʻāʻo koko e ana i ka nui o ka folate i loko o ke koko. Hōʻike ka pae haʻahaʻa folate i kahi hemahema.
ʻO ka mālama ʻana i ka nele o ka waikawa folic
Hoʻopili ʻia ka hemahema o ka folate me ka hoʻohui ʻana i ka waikawa folic. Pono ka hapa nui o nā mākua i 400 micrograms (mcg) o ka waikawa folic i kēlā me kēia lā. Na ke kauka e haʻi iā ʻoe i ka nui o ka lawe ʻana.
E aʻo pū ʻo ia iā ʻoe e ʻai i ka meaʻai olakino a kaulike. E ʻōlelo ʻo ia iā ʻoe e ʻai i nā meaʻai he nui, ʻoi aku ka nui o nā meaʻai i loaʻa i ka folic acid.
Pono ka ʻakika Folic i kēlā me kēia lā
ʻO ka nui o ka folate āu e pono ai i kēlā me kēia lā e pili ana i kou mau makahiki a me nā kumu ʻē aʻe. Pono ka hapa nui o nā mākua e loaʻa i 400 micrograms (mcg) o ka folate i kēlā me kēia lā. Pono ka poʻe e hāpai ana e lawe i ka mea hoʻohui waika folic e hōʻoia i ka lawa o ka folate i kēlā me kēia lā. ʻO ka awelika o ka nui o ka folate i ʻōlelo ʻia i kēlā me kēia lā e pono ai ʻoe penei:
makahiki | Manaʻo ʻia ka nui o ka meaʻai Folate Equivalents (DFEs) |
Mai ka hānau ʻana a hiki i 6 mahina | 65mcg o DFE |
Nā pēpē 7 a 12 mahina | 80mcg o DFE |
nā keiki mai 1 a 3 makahiki | 150mcg o DFE |
nā keiki mai 4 a 8 makahiki | 200mcg o DFE |
nā keiki mai 9 a 13 makahiki | 300mcg o DFE |
ʻO nā ʻōpio 14 a 18 mau makahiki | 400mcg o DFE |
Nā mākua 19 makahiki a keu | 400mcg o DFE |
wahine hāpai | 600mcg o DFE |
Ka hānai ʻana | 500mcg o DFE |
Inā ʻoe e lawe nei i kekahi lāʻau lapaʻau e keʻakeʻa ana i ka absorption folate, pono ʻoe e lawe pū i kahi mea hoʻohui folic acid.
He aha ka hemahema o ka cerebral folate?
ʻO ka hemahema o ka cerebral folate he maʻi kakaʻikahi loa ia e hiki mai ana ke loaʻa ka hemahema o ka folate i ka lolo fetal. Hoʻoulu maʻamau nā pēpē i hānau ʻia me kēia hemahema i ka wā kamaliʻi. A laila, ma kahi o 2 mau makahiki, hoʻomaka mālie ʻo ia e nalowale i kona mau noʻonoʻo a me ka neʻe. Hiki i nā kūlana e like me ke kino kīnā, ka pilikia o ka ʻōlelo, ka hopu ʻana, a me ka paʻakikī o ka hoʻonohonoho ʻana i nā neʻe. ʻO ka hemahema o ka cerebral folate ma muli o ka hoʻololi gene.
He aha ka ʻokoʻa ma waena o ka B12 a me ka nele o ka folate?
Huaola B12 a he mea koʻikoʻi ka folate no ka hoʻokumu ʻana i ke koko ʻulaʻula a me ka DNA. ʻO ka nele o nā huaʻai ʻelua e alakaʻi i ka luhi, nāwaliwali a me ka anemia. ʻAʻole like me ka folate, ʻaʻole loaʻa ka huaora B12 i nā mea kanu. Loaʻa ka nui i ka ʻiʻo, nā hua a me nā huahana waiu. Loaʻa i nā mea kanu a me nā vegan ka pilikia nui no ka hemahema B12. ʻO ka hemahema o ka huaʻa B12 koʻikoʻi hiki ke alakaʻi i nā pilikia e like me ke kaumaha, ka paranoia, ka hoʻopunipuni, ka nalowale o ka hoʻomanaʻo, ka ʻole o ka mimi, ka ʻono a me ka ʻala.
Nalo ka ʻakika Folic
Aia kekahi mau hopena ʻaoʻao e makaʻala i ka wā e hoʻohana ai i ka waikawa folic.
Hiki ke pale i ka nele o ka vitamin B12
- Kiʻekiʻe folic acid Ka nele o ka Vitamin B12hiki ke huna.
- Hoʻohana ko mākou kino i ka huaʻa B12 e hana i nā ʻāpana koko ʻulaʻula. Hoʻopaʻa ia i ka hana maikaʻi loa o ka puʻuwai, ka lolo a me ka ʻōnaehana nerve.
- Inā hemahema ka huaora B12 a waiho ʻole ʻia, e emi ana ka hana maʻamau o ka lolo, e alakaʻi ana i ka pōʻino aʻalolo mau loa. ʻAʻole hiki ke hoʻihoʻi ʻia kēia pōʻino. No laila, he mea nui e ʻike i ka hemahema o ka vitamin B12.
- Hoʻohana like ko mākou kino i ka folate a me ka huaora B12. ʻO ia hoʻi, ʻike ʻia nā hōʻailona like ke loaʻa ka hemahema o nā meaʻai ʻelua.
- He mea paʻakikī ka ʻike ʻana i kahi hemahema o ka huaora B12 i nā mea hoʻohui ʻakika Folic. No laila, ʻo ka poʻe i ʻike i nā hōʻailona e like me ka nāwaliwali, ka luhi, ka paʻakikī o ka noʻonoʻo ʻana a me ka pōkole o ka hanu, pono e nānā ʻia kā lākou mau pae vitamina B12.
Hiki ke hoʻoikaika i ka emi ʻana o ka noʻonoʻo pili makahiki
- Hiki i ka ʻai nui ʻana o ka folic acid ke hoʻolalelale i ka emi ʻana o ka noʻonoʻo pili i ka makahiki, ʻoi aku hoʻi i nā poʻe me ka haʻahaʻa o ka huaʻa B12.
Hiki ke lohi i ka ulu ʻana o ka lolo i nā keiki
- He mea nui ka ʻai ʻana i ka folate i ka wā hāpai ʻana no ka ulu ʻana o ka lolo o ka pēpē a e hōʻemi ana i ka pilikia o nā hemahema.
- Paipai pinepine ʻia nā wahine hānau keiki e ʻai i ka pill acid folic, no ka mea, ʻaʻole lawa ka nui o nā wahine i ka folate mai ka meaʻai wale nō.
- Akā ʻoi aku ka nui o ka folic acid ʻO ka lawe ʻana ia mea hiki ke hoʻonui i ka pale ʻana i ka insulin a hoʻolōʻihi i ka ulu ʻana o ka lolo i nā keiki.
Hiki ke hoʻonui i ka loaʻa ʻana o ka maʻi kanesa
- ʻO ka hana o ka folic acid i ka maʻi kanesa he ʻelua. Hōʻike ka noiʻi ʻo ka wehe ʻana i nā cell olakino i nā pae kūpono o ka waikawa folic hiki ke pale iā lākou mai ka lilo ʻana i ka maʻi kanesa.
- Eia nō naʻe, ʻo ka hoʻolaha ʻana i nā cell cancerous i nā huaora hiki iā lākou ke ulu a laha paha.
E hōʻuluʻulu;
ʻO ka waikawa Folic kahi ʻano synthetic o ka huaora B9. Hoʻohana pinepine ʻia ia i ke ʻano hoʻohui e pale ai i ka nele o ka folate.
Eia nō naʻe, ʻaʻole like ka folic acid me ka folate i loaʻa maoli mai ka meaʻai. Pono ko mākou kino e hoʻololi iā ia i ke ʻano hana 5-MTHF ma mua o ka hoʻohana ʻana.
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