"Txhua daim ntawv xav tau, cov tsiaj ntawv tseem ceeb tag nrho!" - ib daim ntawv zoo tshaj plaws txog cov nyom ntawm cov vitamins rau tib neeg kev noj qab haus huv thiab lub neej. Ntawm cov "ntau tus neeg pabcuam" ntawm peb lub cev rau lub tshwj xeeb pabcuam rau kev yug menyuam lub neej tshiab thiab tsis yog kev tuag xwb, vitamin B9 (Vs, M) lossis folic acid deserves. Nws yog rau nws tias peb tau ua txhaum los ntawm cov metabolism hauv ib txwm, tsim cov ntshav qe ntshav dawb, tsim kev tiv thaiv thiab ua haujlwm tsis tu ncua ntawm txoj hnyuv.
Thiab cov tsos mob xws li txob txob siab, qaug zog, tsis qab los noj mov, thiab tsis ntev tom qab ntuav, zawv plaub hau, plaub hau poob, tawv nqaij sib txawv, pom cov me me hauv lub qhov ncauj, qhia tias tsis muaj vitamin nyob rau hauv lub cev thiab yuav tsum tau kho ntxiv. Qhov tsim nyog tau ntawm folic acid yog tsis muaj ntshav siab.
Super-vitamin-folic acid
Lub luag hauj lwm ntawm cov vitamine nyob rau hauv tib neeg kev loj hlob embryonic tsis tau overemphasized. Kev tso npe ntawm folic acid thaum cev xeeb tub yog tus yuam sij rau lub tsho me nyuam hauv plab thiab kev xeeb tub tsis muaj lub ntsws ntawm kev tsim kho ntawm neural tube (txha caj dab), hydrocephalus, anencephaly (tsis muaj hlwb thiab hlwb txha caj qaum), cerebral hernias. Tsis muaj peev xwm ntawm cov tshuaj B vitamin B9 thawj 12 lub lim tiam ntawm cev xeeb tub ua rau nws nyuaj rau faib lub hlwb ntawm lub embryo, inhibits qhov kev loj hlob thiab kev loj hlob ntawm nws cov nqaij thiab cov hauv nruab nrog cev, cov txheej txheem hematopoiesis, thiab yuav ua rau muaj kev puas siab puas ntsws ntawm tus me nyuam. Tias yog vim li cas txhua txhua hnub ntawm folic acid thaum cev xeeb tub yuav tsum yog los ntawm 400 mcg.
Lub sab nraud ntawm vitamin B9, tsim nyog rau lub txij nkawm thiab ua haujlwm ntawm lub cev, ua ke cov hnyuv microflora. Tab sis tsuas yog nws tus kheej "cov lus dab neeg", tshwj xeeb tshaj yog thaum cev xeeb tub thiab lactation, lub cev tsis txaus. Ntxiv rau, folic acid tsis muaj peev xwm zwm rau hauv lub cev, nws yuav tsum muaj txhua hnub thiab kev ua tiav ntawm nws cov reserves ntawm sab nraud.
Cov tshuaj folic acid
Ntawm no, nws tseem ceeb heev kom paub qhov chaw folic acid nyob hauv. Txij li thaum lub npe ntawm cov vitamin tsa lub Latin "folium" - ib nplooj ntoos, ces, nyob rau hauv thawj qhov chaw, nws yog tsuas yog tsaus ntsuab foliage:
- spinach;
- zaub txhwb qaib;
- ntsuab dos;
- lettuce.
Folic acid yog nyob rau hauv cov zaub hauv qab no:
- cabbage thiab broccoli;
- carrots;
- beets;
- txiv lws suav;
- qos yaj ywm.
Kuj tseem muaj nyob rau hauv xws li cov txiv hmab txiv ntoo:
- feem ntau ntawm tag nrho cov nyob rau hauv citrus txiv hmab txiv ntoo (rau tib vim li cas, juices thiab tshiab los ntawm lawv yog cov tseem ceeb);
- avocado;
- peaches;
- watermelons.
Tab sis cov thawj coj ntawm cov khoom tsim muaj folic acid yog walnuts thiab legumes:
- ntsuab peas;
- lentils;
- taum.
Kuj zoo heev ntawm cov vitamin B9:
- asparagus;
- nceb noj;
- soybean;
- nplej cov kabmob;
- cov khoom ntawm wholemeal hmoov;
- mov, oats, millet thiab buckwheat groats;
- poov xab;
- kua txiv lws suav;
- sunflower noob.
Rau cov khoom ntawm cov tsiaj keeb kwm nrog folic acid yog:
- nqaij nyug nqaij nyug;
- daim siab ntawm cod;
- raum;
- caviar;
- nees mackerel;
- qe qe;
- cheese;
- tsev cheese;
- kefir;
- cream.
Thaum noj cov zaub mov nplua nuj nyob rau hauv cov vitamine B no, nws yog qhov tsim nyog yuav tsum tau coj los rau hauv qhov tseeb tias thaum lub sij hawm thaum tshav kub kho nws poob thiab 90% ntawm cov nyiaj hauv raw daim ntawv: lub qe hau tau los ntawm 50% folic acid, thiab cov khoom kib nqaij - txog li 95%. Nyob rau hauv no hais txog, kom khaws cov vitamins, yam tsawg zaub yuav tsum tau sim noj hauv raw daim ntawv.
Tab sis txawm qhov tas li noj tau ntawm cov nroj tsuag thiab tsiaj cov khoom nrog vitamin folic acid, muab cov saum toj no, tej zaum yuav tsis txaus, tshwj xeeb tshaj yog nyob rau hauv lub caij txias. Hauv qhov xwm txheej no, koj tsuas tau noj cov tshuaj vitamin hauv daim ntawv ntawm cov tshuaj: hauv cov ntsiav tshuaj los sis hauv cov vitamin ntau. Piv txwv li ntawm cov tshuaj multivitamin thaum lub sijhawm cev xeeb tub, "folic acid" muaj cov tshuaj tiv thaiv txaus: 1000 μg, "Vitrum Prenatal" - 800 μg, "Multi-table perinatal" - 400 μg, "Pregnavit" - 750 μg.