1 - Yog vim li cas koj xav tau Folate
Folate yog vitamin B-kom yog qhov tseem ceeb rau cov DNA thiab RNA, yog li nws xav tau rau cov cell replication thiab faib. Ib qho deficiency folate yuav ua tau kom muaj hom anemia hu ua megaloblastic anemia, uas koj cov qe ntshav siab loj thiab tsis tuaj yeem nqa cov pa oxygen txaus rau hauv koj lub cev. Tsis tas li ntawd, cov poj niam uas muaj, los yog yuav ua tau, xeeb tub, xav tau tshuaj tua kab mob kom txo tau txoj kev pheej hmoo ntawm qhov yug me nyuam hu ua spina bifida.
Qhov nruab nrab tus neeg laus xav tau txog 400 micrograms folate txhua hnub (cov poj niam cev xeeb tub yuav tsum tau txog 600 micrograms ib hnub).
Qee yam zaub mov, xws li kev noj tshais cereal, dawb txhuv, qee hom kua txiv kab ntxwv, thiab cov khoom uas muaj cov hmoov nplej dawb, muaj ntau cov vitamins thiab minerals, nrog rau folate, thiab koj tuaj yeem noj raws li kev noj haus ntxiv. Tab sis muaj ntau ntau cov khoom noj uas muaj me me nyob hauv folate. Kaw los ntawm cov yeeb yaj duab kom paub ntau ntxiv txog peb lub kaum av uas nyiam cov folate.
2 - Qaib LIver
Noj nqaij qaib siab yuav qhia rau koj ntau folate thiab vitamin A thiab lwm cov vitamins B. Txhua qhov nqaij qaib muaj txog 47 calories, 7 grams ntawm cov protein thiab yuav muab koj li 38 feem pua ntawm koj cov tshuaj txhua hnub rau folate.
3 - Hlav Paj Noob
Sunflower noob yog siab nyob rau hauv ntau cov zaub mov thiab vitamin E li zoo li folate. Ib tug qauv ntawm cov noob yuav muab rau koj txog 5 feem pua ntawm koj cov tshuaj txhua hnub rau folate, 21 feem pua ntawm koj lub cev txhua hnub rau vitamin E, thiab 9 feem pua ntawm koj cov tshuaj magnesium.
4 - Asparagus
Asparagus tsis tshua muaj calorie tab sis loaded nrog cov vitamins thiab minerals. Ib lub khob ntawm asparagus muaj 2/3 ntawm koj lub hom phiaj txhua hnub rau folate thiab ntau dua ib hnub tsim nyog rau cov vitamin K, tsuas yog li 40 calories.
5 - Chickpeas
Chickpeas muaj protein ntau, fiber, thiab lwm yam minerals uas koj lub cev yuav tsum tau noj qab nyob zoo. Lawv kuj muaj cov tshuaj tsw qab heev. Ntawm lub khob ntawm cov nqaij qaib ua si muaj 39 feem pua ntawm koj lub hnub yuav tsum tau them. Lawv tsis muaj calorie ntau ntau - lub khob tseem muaj 295 calorie ntau ntau, tab sis nws zoo li cov khoom cog muaj protein ntau rau cov zaub mov zoo.
6 - Turnip Zaub
Turnip zaub ntsuab muaj tshuaj tsw qab thiab muaj ntau yam as-ham xws li calcium, magnesium, vitamin A, thiab vitamin C. Lawv kuj muaj zog hauv calorie ntau ntau hauv 29 calories ib khob ntawm cov zaub ua siav. Thiab txog ntawd folate? Ib lub khob yuav tsum ntsib 42 feem pua ntawm koj qhov kev xav tau txhua hnub.
7 - Spinach
Spinach yog lwm cov zaub ntsuab ntsuab uas yog high folate thiab ntau ntau, xws li hlau, calcium, thiab potassium, vitamin, A, C, thiab K, thiab fiber. Ib khob ntawm cov kua txiv hmab txiv ntoo yog 15 feem pua ntawm koj cov tshuaj folate txhua hnub, thiab nws kuj tseem muaj calorie ntau ntau - tsuas muaj xya calories xwb. Ib lub khob ntawm cov zaub mov siav yuav tsum ntsib 65 feem pua ntawm koj cov tshuaj tua kab mob thiab muaj 40 calories xwb.
8 - Txiv laum huab xeeb
Ntawm no yog ib qho khoom noj txom ncauj zoo uas muaj cov tshuaj folate, vitamin E, noj qab haus huv monounsaturated nqaij, vitamin E, thiab ntau yam minerals. Ib qho ounce (li thaj tsam 32 shelled peanuts) yuav muab 9 feem pua ntawm koj txhua hnub kom pom zoo rau folate. Nws kuj muaj li 165 calorie ntau ntau, yog li nws zoo meej thaum noj khoom txom ncauj yav tav su.
9 - Zaub pob Sprouts
Zaub pob qe ntshav siab nyob rau hauv feem ntau cov vitamins thiab ntau yam minerals, ntxiv rau lawv siab nyob rau hauv kev noj haus fiber ntau. Ib lub khob rau koj yuav luag txhua peb lub hlis twg ntawm koj txhua hnub pom zoo kom tsawg rau 56 calories xwb.
10 - Kawg
Muaj kev sib txeeb ntawm no nrog cov nplooj ntsuab veggies, thiab txawm tias kuv tsis tau hais (zoo li pob thiab caj dab) yog qhov chaw zoo. Ntawm no yog ib qho zoo ntxim nyiam ntsuab uas yuav muab koj cuaj feem pua ntawm koj cov tshuaj folate txhua hnub rau tsuas yog rau 6 calories xwb. Koj yuav tau txais cov vitamin A thiab K ntau ntau thiab muaj ntau ntau qab nrog lub khob ntawm qhov hnyav.
11 - Dub Eyed Peas
Black-eyed peas yog loaded nrog cov protein ntau thiab fiber, ntxiv rau ntau hom minerals. Nws zoo li lawv nyob nraum zoo tag nrho thiab tsis siab heev hauv calories ntawm 223 ib lub khob. Thiab koj yuav tau txais 60 feem pua ntawm koj qhov folate yuav tsum tau siv nrog ib khob.
Source:
Teb Chaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Ua Loo Lub Tebchaws Kev Tshawb Fawb Kev Pabcuam Tebchaws Asmeskas Database for Standard Reference Release 28. https://ndb.nal.usda.gov/ndb/search.