Indlela Ukudla Okulinganisela Kunokucindezela Kwegazi Okuphansi
U-folate uyilungu lomndeni wakwa-vitamin B, ikakhulukazi i-vitamin B9, kanti ezinye izifundo zibonisa ukuthi u-folate angasiza ekuvimbeleni ukucindezelwa kwegazi eliphezulu. Le vithamini ivela ngokwemvelo ekudleni, nemifino eluhlaza nemifino eluhlaza, kufaka phakathi ubhontshisi kanye namanoni, okumele kube nokudla okunezintambo eziningi. Ifomu yokwenziwa kwe-folate, ifomu elongezwe ekudleni nasezingenizeni, libizwa nge-folic acid.
Nakuba izinhlobo ezimbili ezihlukene, umphakathi jikelele uvame ukuwasebenzisa ngokungafani.
I-Linus Pauling Institute incoma abantu abadala abanempilo ukuthi bathathe isithako esine-400 μg ye-folic acid ngosuku, kanye nokudla ukudla okune-folate-rich, ukulondoloza impilo enhle.
I-Vitamin B9 ibalulekile emisebenzini ehlukahlukene yomzimba, kufaka phakathi:
- Ukwenza i-DNA
- Ukulungisa izicubu ezifana nezitsha zegazi
- Ukukhiqiza amangqamuzana egazi obomvu
Abakhiqizi bokudla bayisebenzisela ukuqinisa ukudla okunjengokudla kwasekuseni, isinkwa, nokudla okupakishwe.
Yilandele isisindo esibalulekile kwabesifazane abakhulelwe kanye nokuntula okwakwaziwa ukuthi kubangele ukuhlukumezeka kokuzalwa okubi kakhulu.
Ukufakwa Kwe-Higher Folate, Imiphumela Ephansi Ye-Hypertension
Izifundo zibonisa ukuthi izidakamizwa zingaba nethonya elihle emzimbeni wegazi .
- Kungakhuphula i-nitric oxide synthesis emangqamuzaneni ahlanganisa ingaphakathi lemithambo yegazi, ebizwa ngokuthi i-endothelial cells. I-oxide ye-nitro isisiza lawo maseli ukulwa nezifo ze-vascular.
- Kungase kunciphise i-homocysteine ye-plasma, engalimaza amaseli endothelial.
Ngokusho kocwaningo oluvela eNyuvesi yaseNorth Carolina futhi lanyatheliswa kuyi-American Journal of Clinical Nutrition, abantu abadala abasezingeni eliphakeme kakhulu abangenayo cishe bangase bangabi namathuba okuba bathuthukise umfutho wegazi ophezulu kamuva ekuphileni. Eyaziwa ngokuthi iCoronary Artery Development Development in Young Adult ukutadisha, abacwaningi bakhipha lesi siphetho ngemuva kokulandela amadoda nabesifazane abangu-4 400 abaneminyaka engama-18 no-30, iminyaka engu-20.
I-Folic Acid ne-Stroke Prevention
Ucwaningo lwamuva, oluvela e-Peking University futhi olushicilelwe ekukhululweni kwezindaba ezivela kwi-Journal of the American Medical Association, lulandele imiphumela yeminyaka engu-20 000 yabantu abadala abanesifo sofuba abangakaze bahlaselwe yinhliziyo noma isifo sohlangothi . Iqembu lithatha iphilisi ene-folic acid kanye nemithi ephakeme ye-blood Vasotec (i- enalapril ) ine-21% engozini engaphansi kwalabo abathatha i-enalapril kuphela.
Ukuntuleka Kwesimo
I-folate iyi-vithamini engenawo amanzi, okusho ukuthi umzimba awuwugcini ngemali enkulu. Lokhu kunenkinga kungaba yinkinga yezempilo futhi kuthatha amasonto ambalwa ngaphambi kokuba uqale ukuphawula izimpawu. Uma ukhathazekile, umhlinzeki wezokunakekelwa kwezempilo angakwazi ukubona ukuntuleka komuntu ngokuhlolwa kwegazi.
Izimbangela ezivamile zokuntuleka komuntu zihlanganisa:
- Ukuphuza utshwala obungapheli
- Ukubhema
- Ukungadli izithelo nemifino ezanele
- Izifo zokugaya ezingavimbela ukondla kwezakhi, kuhlanganise nesifo sikaCrohn
Izimpawu ezijwayelekile zokuntuleka komuntu zihlanganisa:
- Ulimi oluvuvukile
- Ukuzwa ukhathala
- Izinwele ezimhlophe
Amazinga omzimba we-low folate angase ahlanganiswe nengozi eyengeziwe yemibandela yezempilo, kuhlanganise:
- I-Cancer
- Umdlavuza we-Colorectal , ikakhulukazi emadodeni
- Izifo zenhliziyo
- Ukukhubazeka kwengqondo njengoba uneminyaka yobudala, kusukela ekuwohlokeni okuncane komqondo
Imithi ethile ingayithinta kabi inani le-folate emzimbeni wakho:
- Izindleko zokwelashwa ezinkulu kakhulu, hhayi ukusetshenziswa okuvamile, kwama-NSAID, kufaka phakathi i-aspirin noma ibuprofen
- Imithi yokunciphisa i-cholesterol Colestid (cholestyramine) neQuestran (colestipol)
- Imithi equkethe izinga eliphakeme le-hormone estrogen, kuhlanganise namaphilisi okulawula ukuzalwa
Funda kabanzi Mayelana ne-Folate
Imithombo:
I-Healthfinder.gov: I-Folic Acid Ingasiza U-Ward Ukuyeka Ukushaywa Kwesisindo Kwabantu Abacindezela Ngegazi Eliphakeme (2015).
I-Linus Pauling Institute I-Micronutrient Information Centre: Ifolda
I-Medline Plus: Ukuntuleka Kwezintambo
Xun, et al. Umagazini waseMelika Wokudla Kwemitholampilo: Ukufakelwa Kwe-Folate kanye Nengcindezi Ye-Hypertension Phakathi Kwama-American Young Adult: Isifundo Sokulandelwa Kwama-20-yr (2012).