Folic acid yog hom vitamin B uas pab tib neeg lub cev tsim cov cell tshiab. Feem ntau yog siv los ntawm cov poj niam cev xeeb tub, lossis poj niam uas tab tom sim cev xeeb tub, txhawm rau txhawm rau txhawm rau tsim cov ntshav thiab txhim kho menyuam txoj kev noj qab haus huv. Koj tseem tuaj yeem haus cov folate los ntawm koj cov zaub mov noj, los ntawm kev noj cov zaub mov uas tau ntxiv dag zog nrog folic acid lossis uas muaj folate ib txwm muaj, zoo li cov zaub ntsuab, zaub paj, thiab txiv kab ntxwv.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Noj Folic Acid Supplements kom raug
Kauj Ruam 1. Noj folic acid los ntawm cov tshuaj multivitamins thiab ntsiav tshuaj
Folic acid los nyob hauv ntau cov vitamins uas koj tuaj yeem yuav hauv khw muag khoom noj khoom haus. Yog tias koj cov tshuaj multivitamin tsis muaj 400 micrograms (mcg) ntawm folic acid, tsis txhob 'nce ob npaug' thiab noj ntau dua ib hom vitamins. Hloov chaw, yuav cov tshuaj folic acid hauv khw muag tshuaj lossis khw muag khoom ntuj. Txhua cov tshuaj folic acid yuav tsum muaj 400 mcg.
Yog tias koj muaj keeb kwm keeb kwm ntawm cov hlab ntsha tsis zoo (NTDs) thiab xav tau noj ntau npaum li cas ntawm folic acid, koj tus kws kho mob yuav xav sau ntawv yuav tshuaj rau koj. Koj tuaj yeem tau txais tshuaj ntau npaum li 5,000 mcg txhua hnub
Kauj Ruam 2. Noj folic acid nyob rau lub sijhawm sib xws txhua hnub
Txhawm rau txhawm rau ua kom muaj txiaj ntsig zoo tshaj plaws ntawm folic acid rau koj lub cev (thiab, yog tias cev xeeb tub, kev loj hlob ntawm cov menyuam hauv plab), xaiv lub sijhawm tshwj xeeb thiab siv koj cov folic acid tas li. Qhov no tuaj yeem yog thaum koj sawv ntxov thaum sawv ntxov, thaum koj tab tom noj tshais, lossis thaum tsaus ntuj so.
Uas tau hais tias, tsis txhob noj ob zaug yog tias koj hla ib hnub. Piv txwv li, yog tias koj paub rau hnub Friday tias koj tsis tau noj folic acid rau hnub Thursday, tsis txhob noj ob zaug rau hnub Friday. Qhov no muaj peev xwm ua phem rau koj lub cev
Kauj Ruam 3. Nqa cov tshuaj folic acid nrog ib khob dej
Folic acid tuaj yeem noj nrog lossis tsis muaj zaub mov, yog li nws tsis tas yuav tsum tau noj nrog pluas noj. Txawm li cas los xij, nws tau pom zoo tias koj noj cov tshuaj folic acid lossis multivitamin ntsiav tshuaj nrog dej: qhov no yuav pab koj nqos cov tshuaj thiab ua kom koj lub cev qhuav dej.
Kauj Ruam 4. Khaws cov tshuaj folic acid hauv qhov chaw txias, qhuav
Folic acid ntsiav tshuaj thiab tshuaj multivitamin ob qho tib si muaj lub neej txee ntev. Lawv yuav khaws tau zoo tshaj yog khaws cia deb ntawm cov dej noo thiab tawm ntawm qhov chaw kub. Khaws lawv rau hauv lub txee lossis lub txee, lossis hauv chav tso khoom uas nyob ntawm qhov kub txias thaum nruab hnub.
Khaws cov tshuaj multivitamins lossis folic acid ntsiav tshuaj kom deb ntawm cov menyuam
Txoj Kev 2 ntawm 3: Siv Folic Acid rau cev xeeb tub thiab lwm yam mob
Kauj Ruam 1. Nug koj tus kws kho mob txog kev noj folic acid
Yog tias koj cev xeeb tub-lossis sim cev xeeb tub-tham nrog koj tus kws kho mob txog folic acid. Nws yog ib qho tseem ceeb uas koj ua qhov no thaum ntxov ntawm cev xeeb tub raws li qhov ua tau, zoo dua txawm tias ua ntej koj tau xeeb tub. Qhov zoo tshaj, koj yuav tsum noj cov tshuaj folic acid rau ib hlis ua ntej kev xeeb tub thiab thaum thawj peb lub hlis uas koj cev xeeb tub.
Yog tias cev xeeb tub tsis tau npaj tseg thiab koj pom 2 lossis 3 lub hlis hauv, nrog koj tus kws kho mob tham thiab pib noj folic acid sai li sai tau
Kauj Ruam 2. Qhia koj tus kws kho mob yog tias koj muaj keeb kwm keeb kwm ntawm cov hlab ntsha puas ntsoog
Folic acid yog qhov tseem ceeb rau kev tsim cov menyuam hauv plab vim tias nws pab tiv thaiv cov hlab ntsha tsis xws luag (NTDs). NTD tuaj yeem ua rau muaj menyuam tsis taus hauv lub hlwb lossis tus txha caj qaum, xws li anencephaly thiab spina bifida, feem. Yog tias leej twg hauv koj tsev neeg muaj NTD, koj tus kws kho mob yuav pom zoo kom koj noj tshuaj folic acid ntau dua. Qhov no yuav pab tiv thaiv NTD kom tsis txhob kis rau koj tus menyuam.
- Kuj qhia rau koj tus kws kho mob yog tias koj muaj kab mob hauv lub raum, haus dej cawv, lossis muaj hom ntshav qab zib twg. Yog tias koj muaj ib qho ntawm cov xwm txheej no, koj tus kws kho mob yuav xav kho koj li tshuaj folic acid ntau npaum li cas.
- Yog tias koj tus kws kho mob qhia tias koj noj ntau dua ntawm folic acid vim muaj mob, ua raws li cov lus qhia los ntawm koj tus kws kho mob.
Kauj Ruam 3. Siv tsawg kawg 400 mcg ntawm folic acid ib hnub
Qhov no yog qhov pom zoo kom noj txhua hnub rau poj niam cev xeeb tub. Qee lub koom haum, xws li Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Noj Qab Haus Huv Hauv Tebchaws, qhia tias cov poj niam cev xeeb tub noj 600 mcg ntawm folic acid txhua hnub. Txawm hais tias poj niam cev xeeb tub tuaj yeem nyab xeeb txog li 1,000 mcg ntawm folic acid txhua hnub, nws yog qhov zoo tshaj los ua haujlwm nrog koj tus kws kho mob los txiav txim siab txog qhov ntau npaum li cas.
Yog tias koj noj cov vitamins ntxiv thaum cev xeeb tub, nws yuav muaj tag nrho cov folic acid uas koj xav tau. Ntau cov vitamins muaj menyuam hauv plab muaj 800-1,000 mcg ntawm folic acid
Kauj Ruam 4. Txuas ntxiv noj folic acid thaum pub niam mis
Tsis txhob tsum noj folic acid sai li sai tau thaum koj yug koj tus menyuam. Noj folic acid thaum pub niam mis yuav ua kom ntseeg tau tias menyuam mos tau txais txiaj ntsig kev noj qab haus huv los ntawm cov vitamins. Ntsib nrog koj tus kws kho mob kom paub tseeb tias koj yuav tsum tau noj folic acid ntxiv tom qab yug menyuam.
Feem ntau, cov poj niam pub niam mis yuav tsum noj 500 mcg ntawm folic acid txhua hnub
Kauj Ruam 5. Noj folic acid los tiv thaiv lossis tiv thaiv kom tsis txhob muaj ntshav tsawg
Cov tib neeg tsis muaj zog tawm tsam nrog lub zog qis thiab lwm yam teeb meem kev noj qab haus huv tshwm sim los ntawm kev suav cov qe ntshav liab tsawg. Cov kws kho mob feem ntau yuav hais qhia tias cov neeg uas muaj ntshav tsis txaus noj folic acid-feem ntau nrog rau lwm cov tshuaj-rau ob peb lub hlis txhawm rau ua kom nrawm dua ntawm lawv cov ntshav suav rov ua dua tshiab.
- Ib yam li lwm yam kev kho mob, nrhiav koj tus kws kho mob cov lus qhia ua ntej noj folic acid rau kev kho mob. Qhov kev pom zoo lossis tshuaj ntau npaum li cas yuav txawv, thiab nws tuaj yeem ua rau muaj kev phom sij rau kev siv tshuaj yam tsis tau sab laj nrog kws kho mob.
- Qhov ntau npaum li cas koj tus kws kho mob qhia yuav txawv raws koj lub hnub nyoog thiab qhov hnyav ntawm koj cov ntshav tsis txaus.
Txoj Kev 3 ntawm 3: Siv Folate los ntawm Koj Cov Khoom Noj
Kauj Ruam 1. Ntxiv koj cov folic acid kom txaus nrog cov khoom noj uas muaj folate
Yog tias koj cev xeeb tub thiab noj cov tshuaj multivitamin lossis folic-acid ntsiav tshuaj, koj tseem yuav tsum ua haujlwm cov zaub mov muaj nplua nuj hauv koj cov zaub mov.
Yog tias koj tsis xeeb tub (lossis yog tias koj yog txiv neej), qhov no tsis yog kev txhawj xeeb. Nws tau pom zoo tias txiv neej thiab poj niam laus dua 13 xyoos haus 400 mcg ntawm folic acid txhua hnub, txawm hais tias. Rau cov neeg feem coob, qhov no tuaj yeem ua tiav tau yooj yim los ntawm kev noj zaub mov zoo
Kauj Ruam 2. Noj kom tsaus, zaub ntsuab
Cov zaub mov suav nrog zaub ntsuab, zaub xas lav, zaub ntsuab, thiab zaub ntsuab yog cov uas muaj cov folate ntau tshaj plaws. 1 khob (237 grams) ntawm cov zaub ntsuab ib leeg muaj 263 mcg ntawm folate. Ib feem ntawm cov zaub ntsuab los yog zaub ntsuab muaj txog 170 mcg ntawm folate.
Kauj Ruam 3. Ntxiv cov zaub ntsuab xws li zaub asparagus thiab zaub paj rau koj noj
Txawm hais tias lawv tsis yog nplooj, lwm cov zaub ntsuab tsaus yog feem ntau siab hauv folate ib yam. Cov no suav nrog cov khoom noj xws li asparagus, avocado, broccoli, okra, thiab Brussels sprouts.
- 1 khob (237 grams) ntawm okra siav muaj 206 mcg ntawm folate.
- Qhov loj ib yam ntawm avocado muaj txog 100 mcg ntawm folate.
Kauj Ruam 4. Siv citrus txiv hmab txiv ntoo
Citrus yog siab nyob rau hauv ntuj folate. Txiv hmab txiv ntoo zoo li txiv qaub, txiv qaub, thiab txiv kab ntxwv qaub yog qhov kev xaiv zoo rau kev noj zaub mov folate, txawm hais tias txiv kab ntxwv muaj qhov ntau tshaj. Ib cov txiv kab ntxwv feem ntau muaj ntau npaum li 50 mcg ntawm folate. Txiv kab ntxwv qaub, txawm hais tias loj dua, tsuas muaj 40 mcg.
Kauj Ruam 5. Noj cov khoom uas muaj cov folate nrog rau cov zaub mov muaj hmoov
Cov qhob cij, cereals, hmoov nplej, txhuv dawb, thiab nplej zom yog cov khoom noj uas nquag muaj nrog cov folic acid ntxiv. Folic acid feem ntau tsuas yog ntxiv rau cov zaub mov uas tau ua kom huv thiab ua tiav cov nplej, thiab tsis yog rau cov zaub mov uas muaj cov nplej tag nrho.
- Thaum koj tab tom yuav khoom, saib ze rau ntawm daim ntawv qhia khoom noj khoom haus ntawm cov khoom noj. Yog tias nws hais tias "nplua nuj," qhov no txhais tau tias tau ntxiv folic acid. Daim ntawv lo yuav tsum qhia meej tias muaj pes tsawg folic acid nyob hauv ib qho kev pab.
- FDA tau xav kom cov zaub mov no muaj zog nrog folic acid txij li xyoo 1998 hauv Tebchaws Meskas.
Lub tswv yim
- Cov poj niam uas muaj hnub nyoog yug me nyuam yuav tsum noj cov tshuaj folic acid ntxiv thaum lawv cev xeeb tub. Txwv tsis pub, neeg feem coob yuav tsum noj cov zaub mov nplua nuj nyob hauv folate kom tau raws li lawv cov kev xav tau vitamin.
- Cov ntsiab lus "folate" thiab "folic acid" zoo ib yam tab sis tsis zoo ib yam. "Folate" hais txog cov khoom ntuj tsim ntawm cov tshuaj no uas tshwm sim hauv cov zaub mov. "Folic acid," ntawm qhov tod tes, piav qhia cov khoom tsim kho tshuaj kho mob ntxiv.
- Yog tias koj tab tom noj cov tshuaj methotrexate los tiv thaiv qhov tshwm sim ntawm mob caj dab rheumatoid lossis psoriasis, koj tus kws kho mob yuav hais qhia tias koj noj cov tshuaj folic acid txhawm rau txo qis kev phiv.
