"Kalata iliyonse ndi yofunikira, makalata onse ndi ofunikira!" - ndemanga yabwino yokhudzana ndi zotsatira za mavitamini pa thanzi la munthu ndi moyo. Pakati pa "othandizira" ambiri a thupi lathu kuti apereke chithandizo chapadera pa kubadwa kwa moyo wathanzi watsopano komanso osati ma coronation, vitamini B9 (Vs, M) kapena folic acid akuyenera. Ndi kwa iye kuti timakakamizika ndi maselo a thupi, kupanga mapangidwe a maselo, kupanga kapangidwe ka chitetezo cha mthupi komanso kusokonezeka kwa kapangidwe ka m'mimba.
Ndipo zizindikilo monga kupsa mtima, kutopa, kusowa chakudya, ndipo posakhalitsa kusanza, kutsekula m'mimba, tsitsi, kutuluka kwa khungu, kuoneka kwa zilonda zing'onozing'ono m'kamwa, kumasonyeza kusowa kwa vitamini m'thupi ndi kufunika koyenera kubwezeretsa. Zotsatira za kusowa kwa folic acid ndi kuchepa kwa magazi.
Vitamini-folic acid
Udindo wa vitamini uwu mu chitukuko cha umuna waumunthu sungakhale wotsimikizika kwambiri. Kulowetsa kwa folic acid panthawi yomwe ali ndi pakati ndikofunika kwambiri kuti apange mapangidwe apamwamba a fetelea ndi fetus popanda vuto la chitukuko cha neural tube (hydrosephalus), anthephaly (kutaya ubongo ndi msana), cerebral hernias. Kulephera kwa vitamini B9 m'masabata 12 oyambirira a mimba kumapangitsa kuti kukhale kovuta kugawaniza maselo a mimba, kumachepetsa kukula ndi kukula kwa ziwalo zake ndi ziwalo, njira za hematopoiesis, ndipo kumawonjezera chiopsezo cha kutaya mtima kwa mwana. Ichi ndi chifukwa chake chizoloŵezi cha folic acid pa mimba chiyenera kukhala cha 400 mcg.
Malo osungiramo vitamini B9, omwe amafunikira kuti asamalire ndi kugwiritsidwa ntchito kwa thupi, amachititsa kuti thupi lonse limatuluke m'mimba. Koma ndi mphamvu zake zokha, makamaka pa nthawi ya mimba ndi lactation, thupi silikwanira. Kuonjezerapo, folic acid sichikhoza kudziunjikira m'thupi, zimafuna kubwezeretsa tsiku ndi tsiku nthawi zonse.
Zotsatira za folic acid
Pachifukwa ichi, ndikofunikira kudziwa komwe folic acid imapezeka. Popeza dzina la vitamini likufanana ndi liwu lachilatini la "folium" - tsamba, poyamba, liri ndi masamba ofiira obiriwira:
- sipinachi;
- parsley;
- anyezi wobiriwira;
- letesi.
Folic acid alipo masamba awa:
- kabichi ndi broccoli;
- kaloti;
- beets;
- tomato;
- mbatata.
Komanso pali zipatso zotere:
- Zambiri mwa zipatso za citrus (chifukwa chomwecho, timadziti ndi atsopano kuchokera kwa iwo ndi zothandiza);
- peyala;
- mapichesi;
- mavwende.
Koma atsogoleri a zamoyo zomwe zili ndi folic acid ndi walnuts ndi nyemba:
- tsabola wobiriwira;
- mphodza;
- nyemba.
Komanso mavitamini B9 abwino kwambiri:
- katsitsumzukwa;
- bowa;
- soya;
- nyongolosi ya tirigu;
- mankhwala ochokera ku ufa wokwanira;
- mpunga, oats, mapira ndi buckwheat groats;
- yisiti;
- mchere wa phwetekere;
- mbewu za mpendadzuwa.
Zogulitsa zinyama zopangidwa ndi folic acid ndi:
- chiwindi cha ng'ombe;
- chiwindi cha cod;
- impso;
- chithandizo;
- kavalo;
- dzira yolk;
- tchizi;
- tchizi;
- kefir;
- kirimu.
Pogwiritsa ntchito zakudya zomwe zili mu gulu la vitamini B, m'pofunika kuganizira kuti pakatha mankhwala amatha kutaya ndi kutaya ndalama zokwana 90% mu mawonekedwe opaka: dzira yophika imatayika 50% ya folic acid, ndi mankhwala okazinga - 95%. Pankhani imeneyi, kuti asungidwe mavitamini, masamba ayenera kuyesa kudya.
Koma ngakhale nthawi zonse zakudya zamakono ndi zinyama zopangidwa ndi vitamini folic acid, zomwe zatchulidwa pamwambapa, zikhoza kukhala zosakwanira, makamaka nyengo yozizira. Zikatero, mumangotenga mavitamini monga ma ARV: m'mapiritsi kapena mavitamini. Mwachitsanzo, mu multivitamin yomwe imalimbikitsidwa panthawi yomwe ali ndi mimba, mankhwala okwanira a folic acid ali ndi: "Elevit" - 1000 μg, "Vitrum Prenatal" - 800 μg, "Multi-table peresenti" - 400 μg, "Pregnavit" - 750 μg.