Cov khoom uas muaj folic acid nyob rau hauv ib tug loj npaum li cas (saib cov lus)

Nyob rau hauv hnub no tus pace ntawm lub nroog loj vim hais tias cov teeb meem nrog rau cov ib puag ncig, kev nyuaj siab, cov neeg pluag noj cov zaub mov thiab lwm yam, tib neeg lub cev tsis tau tsuas yog poob, tab sis poob lawm ntau ntawm cov vitamins.

Vitamins muaj folic acid - lub hnub thiab lub B9 - ib qho ntawm feem tseem ceeb heev rau ib tug neeg, vim hais tias lawv yog tsim nyog rau txoj kev loj hlob ntawm lub circulatory system, raws li zoo raws li rau qhov kev loj hlob ntawm lub cev. B9 yog lub tseem ceeb tshaj plaws vitamin rau cov poj niam. Thaum lub cev muaj cov ib tug tsis muaj folic acid, nws yuav ua rau qaug zog, tsis qab los noj mov, xeev siab thiab raws plab, mob plab, cov plaub hau tsis thiab daim tawv nqaij muaj teeb meem. Nyob rau hauv ib tug ntau ntiaj teb no kev txiav txim zoo, vim cov tsis muaj ntawm vitamin B9 zaum yuav tshwm sim lub plawv nres los yog hlab ntsha tawg. Lub hnub laus yuav tsum tau txog li ob milligrams ntawm folic acid.

Cov khoom uas muaj folic acid nyob rau hauv loj qhov ntau, tsis muaj teeb meem muaj nyob rau hauv txee ntawm supermarkets, lawv tau yooj yim thiab tsis tau txoj kev npaj. B9 pom nyob rau hauv legumes, cereals, ceev thiab zaub.

Cov khoom uas muaj folic acid: Rooj

Puas folic acid overabundance tau?

Vitamin B9 yog uas tsis yog-tshuaj lom, li ntawd, nws yog suab tsis yooj yim sua overdose. Cov khoom uas muaj folic acid yuav siv tau nyob rau hauv unlimited qhov ntau. Hypervitaminosis kuj cais, raws li koj lub cev tsis tau noj ntau yam thiaj li ceev los yog zaub ntsuab, uas yuav txaus ntshai rau tus kab mob.

Raws, folic acid overdose yog ua tau, tiam sis tsuas yog hais tias koj noj ib koob tshuaj, uas yog ib puas lub sij hawm ntau tshaj li qhov xav tau ntawm tus kab mob, uas yog hais txog 30 ntsiav tshuaj ntawm ntshiab vitamin B9 rau ib tug neeg laus (tus xov tooj nyob ntawm qhov nyhav thiab txoj kev ua neej). Lwm yam ntawm tau siab tshaj lub hnub yuav tsum tau muaj tso tawm tam sim ntawd thiab tsis muaj txim. Ib me ntsis tshaj folic acid kom tsawg yog muaj kev ruaj ntseg txawm rau cev xeeb tub cov poj niam. Nws muaj peev xwm yuav xaus lus tias lo overdose B9 yog kiag li tshem tawm.

Folic acid rau cov me nyuam

Ib tug loj hlob lub cev xav tau kev pab nyob rau hauv lub noj ntawm vitamin B khoom noj uas muaj folic acid rau cov neeg laus thiab cov me nyuam yog kiag li zoo tib yam. Qhov txawv nyob rau hauv lub koob: cov me nyuam tsuas muaj ib milligram ib hnub twg.

Txawm li cas los, ntau tus me nyuam, tshwj xeeb tshaj yog thaum ntxov nyob rau hauv lub neej, tsis kam noj xws Cov khoom uas muaj folic acid li lub siab, dos los yog zaub cob pob. Tsis txhob ua mob rau hauv lub noj qab haus huv ntawm koj cov xeeb ntxwv, hloov qab zib tus me nyuam dib pag (100 mcg), txiv pos nphuab (62 mg), txiv quav ntswv nyoos (43 mg) los yog txiv kab ntxwv (30 mg). Yog li ntawd koj yuav khaws lub hnub intake ntawm no vitamin nyob rau hauv lawv txoj kev paub.

Ua tib zoo npaum hluavtaws vitamins uas muaj folic acid. Yog hais tias tus me nyuam yuav siv sij hawm lawv tsis tu ncua nyob rau hauv tsis yog zoo caij ntau, los ntawm lub sij hawm nws yuav tshwm sim indigestion, insomnia los yog txob taus.

Cov khoom uas muaj folic acid thiab vitamin B12

Vitamin B12 thiab folic acid - ib tug vitamin ob, uas yog muab kev koom tes nyob rau hauv lub maturation thiab kev loj hlob ntawm cov ntshav, raws li zoo li nyob rau hauv lub tsim ntawm cov ntshav liab. B12 hnub tus nqi ntawm tau npaum li cas tsawg tshaj li tus B9, txawm li cas los, kom tsis txhob anemia, koj yuav tsum nco ntsoov txog qhov no vitamin.

Feem ntau ntawm cov khoom uas muaj folic acid, muaj nyob rau hauv lawv cov muaj pes tsawg leeg thiab vitamin B12. Cov muaj xws li: nqaij, raum, siab, qe, khoom noj siv mis, ntses, cheese, tsev cheese, hmoov, noj mov, zib ntab, poov xab.

Khoom noj uas muaj folic acid thiab B6

Yog li ntawd, cov khoom uas muaj folic acid thiab vitamin B6, yuav tsum tau muab faib mus rau hauv pab pawg:

Cov khoom muaj ib tug ib feem ntawm folic acid thiab vitamin E

Cov khoom uas muaj folic acid thiab vitamin E: walnuts, hazelnuts, almonds, sunflower noob, txiv laum huab xeeb, buckwheat, mov, oats, taum mog, taum, margarine, dos, kav zaub, carrots, spinach, zaub txhwb qaib, zaub pob qe. Tab sis cov nqaij thiab cov mis nyuj, tsis tooj mus rau stereotypes, muaj ib tug heev me me ntawm vitamin E.

Cov tshuaj folic acid pom zoo rau cev xeeb tub

Cov khoom uas muaj folic acid rau cev xeeb tub Nws yog raws nraim tib yam li rau ib qho kev laus. Qhov txawv nyob rau hauv noj tshuaj npaum cas: vitamin feem ntau norm - 200 micrograms ib hnub twg, tab sis cia siab cev xeeb tub ob, tej zaum txawm plaub lub sij hawm loj, i.e. los ntawm 400 rau 800 micrograms.

Folic acid (los yog B9) yog lub tseem ceeb tshaj plaws vitamin rau cev xeeb tub cov poj niam:

1. Qhov no vitamin yog lub luag hauj lwm rau txoj kev loj hlob thiab kev loj hlob ntawm lub neej nruab nrog cev thiab cov nqaij, thiab nws yog ib qho tseem ceeb nyob rau theem ntawm lub embryo. Folic acid - yog ib feem ntawm cov txheej txheem ntawm cell division thiab tsim ntawm DNA.

2. Qhov no vitamin yog muab kev koom tes nyob rau hauv lub tsim ntawm cov ntshav: ntshav dawb, ntshav liab thiab qe ua ntshav khov, raws li zoo raws li nws yog ib qho tseem ceeb heev rau tus txheej txheem ntawm hematopoiesis.

3. Folic acid pab mus rau tsim ntawm lub paj hlwb thiab neural raj.

4. B9 yog muab kev koom tes nyob rau hauv cov creation ntawm nucleic acid, uas nyob rau hauv lem kis tus me nyuam tau txais yam ntxwv.

Tsis muaj lub zem vitamin B9 yog suav tias yog ib tug "poj niam" vitamin, nws yog nws leej twg yuav pab tau tiv nrog toxemia, kev nyuaj siab, kev mob kev nkeeg thaum lub sij hawm cev xeeb tub. Cov nyiaj no vitamin tsis tsuas pab txoj kev noj qab haus huv ntawm lub expectant niam, tab sis kuj muaj feem xyuam rau txoj kev loj hlob ntawm nws tus me nyuam thiab nws lub neej tom ntej noj qab haus huv.

Ntev vitamin B9 (ntau tshaj 800 micrograms ib hnub twg) thaum lub sij hawm cev xeeb tub tej zaum yuav tso hem thawj ob niam thiab tus me nyuam, vim hais tias qhov no txo tus nqi ntawm cov vitamin B12, thiab nws muaj peev xwm hem hnyuv teeb meem, ib tug kev hloov nyob rau hauv lub raum muaj nuj nqi, muaj zog tshee excitability. Qhov no yuav tshwm sim yog tias ntau tshaj peb lub hlis mus rau noj 10-20 mg ntawm cov tshuaj nyob rau hauv nws cov ntshiab daim ntawv rau ib tug txhua txhua hnub. Tab sis cov tsis muaj B9 thaum lub sij hawm cev xeeb tub yuav ua rau txoj kev loj hlob ntawm kev mob loj me nyuam hauv plab kev txawv txav.

Yuav ua li cas mus cuag nyiaj pab ntau tshaj cov nyiaj poob haujlwm los ntawm folic acid?

Txhua tus neeg txij li thaum yau, txawm yog vim li cas, coj tshuaj tua kab mob. Raws li ib tug tshwm sim, qhov no yuav yeej raug kev txom nyem plab hnyuv microflora, thiab yog li ntawd vitamin B9 nres nws tsim. Yuav kom tiv thaiv no, koj yuav tsum tau haus nyob yogurt thiab noj lwm yam khoom noj siv mis uas muaj bifidobacteria. Lawv ua si ib indispensable luag hauj lwm nyob rau hauv lub kho tshiab ntawm lub plab hnyuv microflora.

Folic acid yog muab los ntawm tshav kub kev kho mob, yog li ntawd koj yuav tau npaj zaub mov noj nyob rau hauv lub hau kaw, thiab sai li sai tau (piv txwv li, zaub los yog siab). Zaub thiab txiv hmab txiv ntoo, sim noj nyoos, ces koj cawm tau tag nrho cov khoom ntawm vitamin khoom. Qhia koj tus kheej tag nrho cov tais diav uas koj ua noj ua haus es tsis txhob ntawm txuj lom ntxiv tshiab tshuaj ntsuab thiab spinach, kuj yuav muab ntxiv, thiab ib tug puv tes ntawm neeg.

Dab tsi ua rau ib tug tsis muaj folic acid?

Hard los mus ntseeg tias, tab sis lub mus ob peb vas thiab tus cwj pwm ntawm stressful lub sijhawm txhua tus neeg feem ntau nyob rau ntau npaum li cas nws lub cev muaj folic acid.

Nrog ib shortage B9 tus neeg nws yog lossi nyob rau hauv ib tug phem mus ob peb vas, uas qhia indifference rau dab tsi tshwm sim, thiab tej zaum kuj qhib aggression. Haujlwm yam koj nyiam tsis nco qab lawm, lub chaw ua hauj lwm yog ua li cas tsis zoo, xws li ib tug neeg prefers cov haiv neeg ntawm lub rooj zaum thiab lub TV tej thaj chaw deb tshaj active nyiaj so koobtsheej nrog tsev neeg los yog cov phooj ywg.

Lwm nthuav qhov tseeb yog tias txog ib feem peb ntawm tag nrho cov hlwb neeg mob los yog cov neeg uas nrhiav kev pab los ntawm psychiatrists, raug kev txom nyem loj tiv nujnqis ntawm folic acid. Thaum xws li cov neeg mob yuav pib coj vitamin B9 raws li ib tug khoom noj khoom haus additive (tej zaum nws yog ib tug complex vitamins), tus kab mob yuav siv sij hawm nyob rau hauv ib tug txawv cim, thiab tej zaum kuj mus kiag li.

Nrog ib tug ntev thiab mob folate tsis muaj peev xwm sai sai thiab sai heev npaj ib tug txaus ntshai tus kab mob - megaloblastic anemia, uas yuav tsum tau urgently kho nyob rau hauv lub tsev kho mob qhov chaw, raws li txwv tsis pub muaj yog ib tug raug tuag. Yog li ntawd nws yog tsis yooj yim sua rau las mees txawm lub slightest tej yam tshwm sim ntawm ib tug tsis muaj B9 nyob rau hauv koj lub cev.

Vegetarians los yog vegans tsis feem ntau txom nyem los ntawm ib tug tsis muaj vitamin B9, raws li lawv pab kom txawm peem rau tus tsis muaj nqaij ntau ntau ntawm zaub, zaub, kua thiab neeg rau, li no noj cov zaub mov uas muaj folic acid thiab vitamin B12. Tab sis cov neeg uas nquag noj tiav, ua kom zoo zoo cov khoom noj los yog ib tug loj tus naj npawb ntawm preservatives yuav tsum rov xyuas koj cov zaub mov. Lawv ntxiv yuav tsum tau vitamins uas muaj folic acid (los yog ib tug complex ntawm cov vitamins thiab minerals) raws li ib tug kho mob tshuaj, tab sis tsuas yog nyob rau tus kws kho mob pom zoo.

Ceev faj tsis txhob tau nqa tam sim ntawd thiab ua raws li cov kev noj ntawm vitamin vim hais tias ntau heev koob tshuaj kuj muaj ib tug xov tooj ntawm cov kev phiv:

• daim tawv nqaij voos;

• sawv pob;

• gastrointestinal mob;

• excitability ntawm poob siab system;

• haumxeeb hloov nyob rau hauv lub raum,

• thiab tsis txhob hnov qab txog kev tsis haum tshuaj loj.

Folic acid - ib feem ntawm lub vitamin tshuav nyiaj li cas. Nws yog lub luag hauj lwm rau lub tseem ceeb tshaj plaws lub neej ua. Saib xyuas koj cov zaub mov ua tib zoo, raws li tau zoo raws li tshwj xeeb xim muab koj cov me nyuam lub tsoom fwv. Rau cov loj hlob kab mob nws tseem ceeb heev kom muaj ib tug zoo mov ntawm vitamin B9.