I-Folic Acid Eboniswe Ukunciphisa Ingozi Yokushaywa Isisu
I-folic acid iyindlela enganelisayo yamanzi ka-vitamin B9. Yindlela yokwenziwa komzimba , isakhi esitholakala ekudleni okuthile, futhi sisetshenziselwa izithako ezenziwe ngamavithamini. I-folic acid iyisidlo esibalulekile umzimba esisebenzisayo ukukhiqiza, ukuphindaphinda nokulungisa amaseli, kuhlanganise ne-DNA. Ukuntuleka kwe-folic acid kuyinkimbinkimbi ikakhulukazi ngesikhathi sokukhulelwa lapho umzimba kufanele usheshe ukhiqize amaseli amasha amaningi.
Ukukhiqizwa kwamaseli okubomvu kubuye kuzwele kakhulu emazingeni e-folic acid, futhi amazinga aphansi alo mzimba angabangela izinhlobo ezithile ze-anemia. Kukholelwa ukuthi i-folic acid kanye neziqalo zayo nazo zidlala indima ebalulekile ekulungiseni umonakalo we-DNA ongase ube nomdlavuza.
Ingabe i-Folic Acid ingavimbela ukucindezelwa kwegazi eliphezulu?
Ucwaningo oluthile oluningi luye lwahlola indima ye-folic acid ekuvimbeleni ukucindezelwa kwegazi eliphezulu futhi lithole ukuthi inikeza inzuzo ekunciphiseni ubungozi besimo.
Ucwaningo olunyatheliswa kuyi- Journal of the American Medical Association (JAMA) lathola ukuthi abesifazane abanesifo somfutho wegazi ophezulu abathintekayo bakwazi ukunciphisa kakhulu ukucindezelwa kwegazi. Ngokuthatha okungaphezu kuka-1 000 mcg ngosuku lwe-folic acid kwaba nokunciphisa kwamaphesenti angu-46 ekucindezelweni kwegazi eliphezulu kwabesifazane ababambe iqhaza kulolu cwaningo.
I-Folic Acid iboniswe ukunciphisa ingozi yokushaywa yisisu
Ngokwesifundo esivela ku- JAMA ngo-Ephreli 2015, i-folic acid yatholwa ngokunciphisa kakhulu ingozi yokushaya isifo kubantu abanegazi eliphezulu.
Lolu cwaningo lwaluhlanganisa nabantu abangaphezu kuka-20 000 eChina abanomfutho wegazi ophezulu, kodwa ngaphandle komlando wokushaya noma ukuhlasela kwenhliziyo . Ingxenye yabahlanganyeli basebenzise i- enalapril , imishanguzo yomshuwalense, nge folic acid, ezinye zaphathwa nge-enalapril yedwa.
Ngenkathi yokwelashwa kweminyaka engu-4.5, isifo sokuqala senzeke kwabangu-282 abahlanganyeli (amaphesenti angu-2.7) eqenjini le-enalapril-folic acid kuqhathaniswa nabalingani abangu-355 (amaphesenti angu-3.4) eqenjini le-enalapril, elimelela ukunciphisa ingozi ye-0.7% kanye nengozi ukunciphisa amaphesenti angu-21.
Ingabe Kufanele Ngithathe Ama-Aclic Acid Supplements?
Kubalulekile ukucabangela ukuthatha isithako se-folic acid (ama-micrograms angu-400 kuya kwangu-500 ngosuku.) Njenganoma yikuphi okungeziwe, kufanele ubuze udokotela wakho ngaphambi kokuqala. Ama-supplement we-folate angeke anconywe kulabo abanezimo ezithile.
Ngenxa yokuthi i-folic acid iyinhlanganisela yamanzi, kunzima kakhulu ukudla inani eliyingozi. Lokho kusho ukuthi noma yini umzimba wakho ongawusenzi uhlungwa yizinso futhi udonswe emcinini. Yize i-folic acid ukusetshenziswa ngokweqile ingabangela ukulimala okukhulu, ingabangela imiphumela emibi. I-folic acid eningi kakhulu ingabangela ukuphathwa ikhanda, ukucasuka kwesisu, isifo sohudo, nokunye okungahambi kahle.
Imithombo Engcono Yokudla Ye-Folic Acid
Izitsha eziningi zokulungisa okusanhlamvu, izimpahla ezisemathinini, nesinkwa ziqiniswa ngomsoco. Imifino emifino eluhlaza kanye nezitshalo (ubhontshisi) yizona zindawo ezingcono kakhulu zemvelo ze-folic acid. Ezinye izinqumo ezihlakaniphile:
- Ama-lentile: 1 I-Cup, abilisiwe = ama-microgram angu-386
- Ama-Chickpeas: 1 I-Cup, abilisiwe = ama-microgram angu-282
- Isipinashi: 1 I-Cup, okuluhlaza = 210 ama-micrograms
- Ukholifulawa: 1 I-Cup = 180 ama-micrograms
- I-Lettuce: 1 I-Cup = ama-micrograms angu-156
Ngenkathi i-folic acid ingxenye ebalulekile yokudla okunempilo kwengcindezi yegazi, ingxenye eyodwa kuphela. Ukudla okunempilo kungenye yezinyathelo ezibaluleke kakhulu ekuvimbeleni ukucindezelwa kwegazi eliphezulu, kanti ibhalansi yonke iyisihluthulelo.
Imithombo:
Eichholzer, M, Tonz, O, Zimmermann, R. Folic acid: Inselelo Yempilo Yomphakathi. Lancet 2006; 367: 1352.
Jacques, PF, Selhub, J, Bostom, AG, et al. Umthelela weFolic Acid Fortification kwi-Plasma Folate ne-Total Homocysteine ​​Concentrations. I-New England Journal of Medicine 1999; 340: 1449.
U-Bechir, M, no-al. I-Folic Acid ithuthukisa ukuzwela kwe-Baroreceptor ku-Hypertension. Journal of Pharmacy Pharmacology 2005; 45: 44-8.
Ummeli, JP, Rimm, EB, Stampfer, MJ, Curhan, GC. Ukufakelwa Kwe-Folate kanye Nengozi Yesigameko Se-Hypertension Phakathi Kwabesifazane base-US. I-JAMA 2005; 293: 320.
UMnyango Wezolimo we-United States. I-USDA Idatha Yomhlaba Wezakhi Zomhlaba we-Reference Standard. Ukukhululwa ngo-18, 2002-2006.
I-JAMA Network, i-media.jamanetwork.com, Ukusebenza Kwe-Folic Acid Therapy ku-Prevention Prevention of Stroke Phakathi Kwabantu Abadala abane-Hypertension China.