Folic acid yog dej-soluble tus tswv cuab ntawm tsev neeg vitamin B, thiab tau txaus ntawm nws yog qhov tseem ceeb ntawm kev noj zaub mov zoo. Kuj hu ua pteroylglutamic acid, vitamin B9, folate (daim ntawv pom ib txwm muaj hauv cov khoom noj), lossis folacin, nws pab lub cev tsim cov cell tshiab. Thaum folic acid yog ib feem tseem ceeb ntawm kev noj zaub mov noj, nws yog qhov tshwj xeeb tshaj yog rau cov poj niam uas tuaj yeem cev xeeb tub, vim tias kev noj kom txaus tiv thaiv kev yug me nyuam loj. Nrog rau txoj kev xaiv raug, nqus cov folic acid txaus yog yooj yim yog tias koj xaiv cov zaub mov raug, thiab ntxiv cov khoom ntxiv yog tias tsim nyog lossis pom zoo los ntawm koj tus kws kho mob.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Ua Kom Siab Tshaj Folic Acid
Kauj Ruam 1. Tham nrog koj tus kws kho mob txog cov teeb meem uas cuam tshuam rau kev nqus folic acid
Qee tus neeg muaj feem ntau ua rau tsis muaj peev xwm folic acid ntau dua li lwm tus vim yog kev ua caj ces, teeb meem hauv plab, mob ntev, thiab siv qee yam tshuaj. Tham nrog koj tus kws kho mob yog tias koj muaj teeb meem tshwm sim uas tuaj yeem tiv thaiv koj los ntawm kev nqus cov folic acid txaus.
- Kev hloov pauv caj ces xws li polymorphism (kev hloov pauv caj ces lossis qhov tsis zoo) tuaj yeem yog qhov muaj feem cuam tshuam rau kev tsis muaj folic acid. Paub tias yog MTHFR hloov pauv, koj lub cev yuav muaj teeb meem ua cov enzyme hu ua methylenetetrahydrofolate reductase uas yog qhov tseem ceeb rau lub cev ua cov folic acid.
- Kev mob nkeeg ntev uas cuam tshuam rau nqus tau hauv txoj hnyuv yuav tuaj yeem ua rau cov folic acid tsis txaus. Yog tias koj raug kev txom nyem los ntawm Crohn lossis kab mob celiac, lossis nyob rau kev lim ntshav, tham txog cov tswv yim nrog koj tus kws kho mob kom ntseeg tau tias koj noj cov tshuaj folic acid txaus.
- Cov tshuaj noj ntau yam tuaj yeem cuam tshuam nrog kev nqus folic acid, suav nrog tshuaj tiv thaiv kab mob, tshuaj tua kab mob, thiab tshuaj tua kab mob. Yog tias koj tau txais kev kho mob tshwj xeeb, tsis txhob noj cov tshuaj folic acid yam tsis tau tham nrog koj tus kws kho mob ua ntej.
Kauj Ruam 2. Tham nrog cov tsos mob ntawm ntshav tsis txaus nrog koj tus kws kho mob kom koj paub txog lawv
Ntshav qab zib yog qhia-piav qhia txog kev tsis muaj folate, yog li paub cov tsos mob tuaj yeem pab koj txheeb xyuas yog tias koj muaj teeb meem nqus cov folic acid. Cov tsos mob ntawm ntshav tsis xws luag tsis muaj zog, tsis muaj kev mloog zoo, thiab muaj lub ntsej muag tsis pom kev. Lwm cov tsos mob tuaj yeem suav nrog raws plab, loog tes thiab taw, nqaij leeg tsis muaj zog, thiab kev nyuaj siab.
Kauj Ruam 3. Muab cov vitamin B12 nrog folic acid los pab nqus
Ob qho vitamin b12 thiab folic acid tsis txaus tuaj yeem ua rau ntshav tsis txaus. Noj cov tshuaj folic acid ib leeg tuaj yeem npog ntshav tsis txaus los ntawm kev tsis muaj vitamin B12, thiab lwm yam. Kom paub tseeb tias koj tau txais txaus ntawm ob qho tib si, noj cov vitamin B12 thiab folic acid ua ke.
Vitamin B12 thiab folic acid ua haujlwm ua ke los txhawb kev mob plawv thiab paj hlwb
Kauj Ruam 4. Noj folic acid tsis pub dhau 30 feeb ntawm kev noj mov
Noj folic acid ntxiv ua ntej koj noj pluas mov yuav ua kom ntseeg tau tias koj lub cev zom nws nrog koj cov zaub mov. Ua nws tus cwj pwm coj koj cov tshuaj ntxiv ua ntej koj noj yog li koj tau txais koj li kev pom zoo txhua hnub ntawm folic acid.
Ua raws li lub sij hawm. Vim tias kev noj txhua hnub yog qhov tseem ceeb rau folic acid, coj nws mus rau lub sijhawm yooj yim thaum koj yuav nco qab. Yog tias koj muaj teeb meem, teeb tsa lub tswb ntawm koj lub xov tooj lossis khoos phis tawj
Nco tseg:
Tsis txhob noj folic acid thaum haus tshuaj yej ntsuab. Qee qhov kev tshawb fawb qhia tias nws txo qis kev nqus folic acid.
Kauj Ruam 5. Siv cawv hauv qhov nruab nrab
Dej cawv tuaj yeem cuam tshuam rau koj lub cev lub peev xwm nqus folic acid yog li zam kev haus ntau dua 2-3 haus cawv ib hnub. Sim txo koj txoj kev siv cawv lossis tsis haus cawv kiag, tshwj xeeb yog koj cev xeeb tub lossis sim cev xeeb tub, txhawm rau ua kom koj cov folic acid nqus tau.
- Dej cawv kuj tseem tuaj yeem ua rau koj tso cov folic acid hauv koj cov zis, txo qis qib hauv koj lub cev.
- Yog tias koj tab tom tawm tsam kev haus cawv, sim nrhiav kev pab los ntawm tus kws pab tswv yim lossis cov haujlwm xws li Alcoholics Anonymous. Cawv cawv nrog folate tsis muaj peev xwm muaj feem yuav tsim kev raug mob rau lub siab.
Kauj Ruam 6. Xaiv cov txiv hmab txiv ntoo thiab zaub nyoos los yog khov kom tau txais cov vitamins ntau dua
Folic acid raug cua thiab cua sov ua kom puas thiab cov khoom muaj nyob hauv cov zaub mov tuaj yeem txo qis yog tias cov zaub mov khaws cia tsis raug, ua noj ntau dhau, lossis rov ua kom sov. Steaming yog ib txoj hauv kev zoo tshaj plaws rau kev ua zaub vim nws khaws cov vitamins, suav nrog folate, zoo dua li rhaub
Kauj Ruam 7. Haus ib khob kua txiv kab ntxwv kom tau txais cov vitamin C
Cov kua txiv kab ntxwv lossis cov vitamin C ntxiv tuaj yeem pab hauv lub cev nqus tau cov as -ham nrog rau folic acid. Vitamin C tseem ua lub luag haujlwm tseem ceeb hauv txoj hauv kev uas koj lub cev metabolizes folic acid, yog li ntxiv iav qab ntawm cov kua txiv kab ntxwv lossis noj ntxiv tsawg kawg ib zaug ib hnub los txhawb koj cov folic acid nqus.
Txoj Kev 2 ntawm 3: Tau Txais Koj Li Nyiaj Txhua Hnub ntawm Folic Acid
Kauj Ruam 1. Npaj rau 400 - 600 micrograms ntawm folic acid ib hnub
Ib tus neeg twg uas muaj hnub nyoog 13 xyoos xav tau tsawg kawg 400 micrograms ntawm folic acid ib hnub, thaum cov poj niam cev xeeb tub yuav tsum sim kom tau txog 600 micrograms txhua hnub. Zam kev noj ntau dua 1, 000 micrograms ntawm folic acid ib hnub los ntawm cov tshuaj ntxiv lossis ntxiv dag zog rau zaub mov tshwj tsis yog tias koj tus kws kho mob tau qhia kom ua li ntawd.
- Kev sim tshuaj xyuas qhia tias kev noj folic acid kom raug tiv thaiv kab mob plawv thiab kab mob hauv lub plawv.
- Txawm hais tias neeg feem coob tsis pom kev phiv los ntawm folic acid, qee qhov yuav ua rau xeev siab, roj, tsam plab, teeb meem pw tsaug zog thiab lwm yam tsos mob.
Ceeb toom:
Koj tuaj yeem siv tshuaj ntau dhau ntawm folic acid. Yog tias koj pom cov tsos mob xws li ua pa nyuaj, qaug zog, qaug zog, lossis hloov xim zis, tsum tsis noj folic acid thiab mus ntsib kws kho mob xwm txheej ceev.
Kauj Ruam 2. Noj cov khoom noj uas muaj cov folate ntau nrog txhua pluas noj
Folic acid uas tshwm sim ib txwm muaj hauv cov khoom noj hu ua folate. Cov peev txheej zoo tshaj plaws suav nrog asparagus, broccoli, chickpeas, lentils, thiab lwm yam legumes. Lwm qhov chaw zoo suav nrog qe, zaub paj, thiab txiv tsawb. Sim ntxiv kev pabcuam ntawm cov khoom noj uas muaj cov tshuaj folate rau txhua qhov ntawm koj cov zaub mov txhawm rau txhawb koj li folic acid kom tau txais ib txwm muaj.
FDA xav kom muaj cov qhob cij ntau ntxiv, cov nplej, hmoov nplej, nplej zom, thiab lwm yam khoom lag luam tau ntxiv folic acid. Cov no yog cov muaj txiaj ntsig tseem ceeb ntawm kev noj folic acid rau Asmeskas kev noj haus
Kauj Ruam 3. Noj cov tshuaj multivitamin lossis complex B-vitamin ntxiv txhua hnub
Thaum kev noj zaub mov nrog cov khoom noj uas muaj cov tshuaj folate yog qhov tseem ceeb, tib neeg feem ntau tsis tuaj yeem nqus cov khoom noj txhua hnub rau folic acid los ntawm zaub mov ib leeg. Xaiv cov vitamins lossis ntxiv uas muaj tsawg kawg 400 micrograms ntawm folic acid. Lub cev muaj peev xwm nqus tau kwv yees li 100 feem pua ntawm folic acid noj hauv daim ntawv ntxiv.
- Vim tias folic acid yog dej-soluble thiab tso tawm hauv koj cov zis, nws yuav tsum tau ntxiv txhua hnub.
- Koj lub cev tsis tuaj yeem khaws cov folic acid.
- Zam kev noj ntau cov zaub mov muaj zog ntxiv thaum noj cov vitamins ntau. Qhov no tuaj yeem ua rau koj pheej hmoo rau kev noj tshuaj ntau dhau ntawm folic acid.
Txoj Kev 3 ntawm 3: Ua Kom Yeem Ua Ntej thiab Thaum Cev Xeeb Tub
Kauj Ruam 1. Noj folic acid ua ntej koj npaj yuav cev xeeb tub
Qhov tsim nyog tau txais folic acid tiv thaiv kab mob hauv lub cev tsis zoo (NTDs), uas cuam tshuam rau tus txha nqaj qaum thiab lub hlwb. Cov hlab neural yog ib feem ntawm cov embryo los ntawm lub hlwb thiab tus txha caj qaum. Vim tias NTDs tshwm sim hauv thawj lub hlis ntawm cev xeeb tub, nws yog ib qho tseem ceeb kom ntseeg tau tias koj tau txais cov folic acid txaus txhua hnub, txawm tias ua ntej koj txawm tias koj cev xeeb tub.
- Kev noj cov tshuaj Folic acid kuj tseem tuaj yeem tiv thaiv lwm yam kev yug menyuam tsis xws luag lub plawv, daim di ncauj sab saud, thiab qhov ncauj. Nws kuj tseem tuaj yeem txo leej niam txoj kev pheej hmoo ua preeclampsia, mob ntshav siab hnyav uas tuaj yeem cuam tshuam rau niam thiab menyuam lub neej.
- Cov hlab ntsha tsis zoo ua rau cuam tshuam txog 3,000 cev xeeb tub hauv ib xyoos.
- Ob qhov feem ntau ntawm cov hlab ntsha tsis xws luag yog spina bifida, qhov twg tus menyuam hauv plab txhav txhav txhav txhav tsis kaw, thiab tsis pom kev, uas ua rau kev txhim kho tsis tiav ntawm tus menyuam lub taub hau, taub hau, thiab tawv taub hau.
- Noj folic acid tuaj yeem pab txo tus menyuam txoj kev pheej hmoo ntawm NTDs txog li 70%.
Kauj Ruam 2. Pib noj cov tshuaj multivitamin thaum cev xeeb tub thaum koj tab tom sim cev xeeb tub
Cov vitamins thaum muaj menyuam muaj 600 micrograms ntawm folic acid, thiab yog lub hauv paus tseem ceeb rau cov as -ham uas xav tau los tiv thaiv kev yug me nyuam tsis xws luag. Yog tias koj tab tom sim muaj menyuam, mus tom ntej thiab pib noj cov vitamins ntau hauv lub cev yog li koj tau txais tag nrho cov vitamins thiab minerals uas koj xav tau los txhawb koj tus menyuam txoj kev noj qab haus huv.
Cov vitamins thaum muaj menyuam muaj cov folic acid ntau dua li cov laus cov tshuaj multivitamins
Kauj Ruam 3. Sib tham seb koj puas xav tau folic acid ntxiv nrog koj tus kws kho mob
Yog tias koj tau cev xeeb tub cuam tshuam los ntawm NTD yav dhau los, rog, lossis muaj ntshav qab zib, koj yuav xav tau cov folic acid ntxiv thaum cev xeeb tub. Yog tias koj tab tom sim muaj menyuam, tham txog koj li kev xav tau folic acid nrog koj tus kws kho mob. Tej zaum lawv yuav kuaj thiab pom zoo tias koj noj tshuaj folic acid ntau dua.
- Cov poj niam uas rog dhau los zoo li yuav muaj menyuam mos uas muaj cov hlab ntsha tsis zoo.
- Tsis muaj kev cuam tshuam, cov poj niam uas yav dhau los tau muaj NTD cuam tshuam rau cev xeeb tub muaj peb txog tsib feem pua ntawm lwm qhov NTD-nyuaj cev xeeb tub.
- Yog tias yav dhau los koj cev xeeb tub nrog tus menyuam uas muaj lub cev tsis muaj zog neural, koj yuav zaum tau qhia kom noj 4, 000 mcg ntawm folic acid ib hnub.
Ceeb toom:
Tsis txhob noj ntau dua 1,000 micrograms ntawm folic acid ib hnub tshwj tsis yog koj tus kws kho mob qhia rau koj kom koj tsis txhob pheej hmoo ua phem rau koj tus kheej lossis koj tus menyuam.
