Cov neeg ua si thiab cov neeg laus tuaj yeem thim lawv lub cev mus rau lub cev. Thaum lub sij hawm ua haujlwm khaus khov kho no feem ntau zoo rau peb txoj kev noj qab haus huv thiab kev nyab xeeb, kev pheej hmoo yam muaj feem cuam tshuam rau kab mob plawv. Cov kev tshawb fawb tau qhia tau tias xav tau kev ua hauj lwm tau tso siab rau peb lub cev. Kev tshawb xyuas kuj qhia tau hais tias kev ua si ntawm lub cev muaj zog tuaj yeem txo folic acid thiab cuam tshuam rau peb lub plawv mob lub sij hawm.
Kev soj ntsuam cov tshuaj folic acid yuav tiv thaiv cov kis las thiab cov neeg laus cov neeg ua haujlwm kom tsis txhob muaj teeb meem ntawm plawv.
Yog Taus Mob Coj Zog?
Kev qoj ib ce, feem ntau, yog kev noj qab nyob zoo thiab yog ib feem tseem ceeb ntawm peb lub cev noj qab nyob zoo. Kev kub ntxhov ntau hauv cov kev ua si xws li kev hnyav, kev ncaws pob, thiab kev sib tw hla kev sib tw yog ib zaj dab neeg sib txawv. Lub cev ua rau mob, mob cov leeg, thiab nce cov kab mob dawb dawb los ntawm kev ua haujlwm.
Thaum lub sij hawm siv zog ua haujlwm xws li nyhav lifting, piv txwv, cov leeg nqaij mob puas. Peb xav tias cov kev mob tshwm sim thaum peb muaj kev mob qeeb nqaij pib nqaij ntshiv (DOMS). Lwm yam kev ntsuas yog qaug zog thiab tsis muaj zog. Lwm yam khoom mus rau hauv peb lub cev yog tso tawm ntawm cov kab mob inflammatory thiab homocysteine.
Homocysteine
Homocysteine yog ib qho amino acid byproduct ntawm cov protein metabolized hauv peb lub cev. Cov qib siab ntau homocysteine tau qhia tias yuav ua rau mob plawv thiab mob stroke.
Cov qib ntau zog kuj pom tau tias ua rau cov quav hniav ua kom tsis muaj zog rau cov phab ntsa.
Kev tawm dag zog hauv lub cev ua rau lub cev ntws los ntawm homocysteine los ntawm kev txo peb cov folic acid. Kev sib xyaw ua ke ntawm kev hloov homocysteine thiab folic acid tau pab cuam tshuam txog kev mob plawv. Kev tshawb nrhiav tau pom zoo rau cov tshuaj folic acid saib xyuas hauv ncaws pob los tiv thaiv folate deficiency.
Folic Acid
Folic acid yog ib yam ntawm cov vitamins B uas tau paub tias yog folate. Folate lawm tshwm sim hauv cov khoom noj uas yog folic acid yog cov khoom cua ntawm cov vitamins. Peb lub cev tsis tuaj yeem ua kom folic acid thiab yog li ntawd nws yuav tsum tau txais los ntawm cov zaub mov noj lossis kev txhawb nqa.
Folic acid yog siv los tiv thaiv thiab kho cov ntshav qis ntawm cov tshuaj folate uas tuaj yeem cuam tshuam rau peb txoj kev noj qab haus huv. Nws yuav tsum muaj kev txhim kho thiab ua haujlwm ntawm tib neeg lub cev. Cov pojniam uas cev xeeb tub feem ntau yog cov folic acid los tiv thaiv cov teeb meem yug me nyuam thiab txhawb kev noj qab haus huv hauv kev loj hlob.
Folic acid tuaj yeem pom zoo kom kho cov mob uas tshwm sim los ntawm qib qis ntawm folate hauv peb lub cev. Cov neeg muaj xws li:
- Anemia (liab qis cell cell deficiency)
- Nutrient absorption deficiency
- Cov teeb meem ntawm kev mob caj dab
- Kab mob siab
- Raum kab mob
- Alcoholism
- Qee cov qog nqaij hlav (mob nyhav thiab ncauj tsev menyuam)
- Kab mob hauv lub plawv
- Stroke
- Muaj hnub nyoog txog kev mob
- Txo cov homocysteine ntau ntau (kev mob plawv)
Folic acid yog ib qho tseem ceeb micronutrient yuav pab tau kom muaj kev noj qab haus huv. Cov neeg ua si thiab cov neeg laus tuaj yeem ua rau muaj kev pheej hmoo siab ntawm folic acid deficiency ua kom muaj zog. Kev saib raws li cov tshuaj folic acid thiab tswj cov qib homocysteine yog qhov tseem ceeb yog tias koom rau hauv kev sib tw kis las.
Kev Tshawb Nrhiav thiab Lwm Cov Ntaub Ntawv
Raws li kev tshawb nrhiav luam tawm nyob rau hauv Phau Tsom Fwm Lub Tsev Kawm Ntawv Thoob Tebchaws ntawm Kev Noj Qab Haus Huv , folic acid supplementation tau nce qib homocysteine hauv cov neeg ntaus pob sib tw. Ib txoj kev tshawb fawb me muaj 14 tus neeg sib tw ua si saib xyuas rau 16 lub lim tiam. Homocysteine qib thiab lwm cov ntaub ntawv kuaj mob raug kaw ua ntej thiab tom qab lub sijhawm mus sib hais. Cov neeg tau koom tes nrog thiab tsis muaj 200 microgram koob tshuaj folic acid supplementation .
Thaum cov neeg ncaws pob nqa cov tshuaj folic acid, qhov tseem ceeb hauv homocysteine tau nce txog ntau dua. Kev tshawb nrhiav kuj pom tias kev siv aerobic tsis muaj kev cuam tshuam rau homocysteine.
Kev qoj ib ce zoo li txo qis tshuaj raws li txoj kev tshawb no. Qhov no qhia tau tias muaj kev sib txheeb ncaj nraim rau kev cob qhia lub cev thiab muaj zog ntawm homocysteine. Nws kuj qhia tias folic acid ua kom zoo dua qub. Kev tshawb pom cov tshuaj folic acid tuaj yeem txo cov kev muaj kab mob hauv lub plawv uas tuaj yeem nrog rau qhov mob qoj ib ce.
Lwm txoj kev tshawb xyuas pom zoo li cas folic acid tau zoo ntxiv rau cov kab mob kev ua haujlwm nrog cov kev mob qog (endearelial dysfunction) (cov sab hauv cov hlab ntsha hauv cov hlab ntsha). Cov kws ua yeeb yam tau pom tias yuav muaj kev pheej hmoo ntawm hormone tsis txaus, amenorrhea (tsis muaj sij hawm), thiab noj tsis taus . Nws zoo nkaus li txo cov tshuaj estrogen thiab cov kev ua kom tsis muaj zog tuaj yeem cuam tshuam li cas cov leeg ua haujlwm. Thaum lub sij hawm 4 lub lim tiam, lub hnub nyoog 22 tus neeg ntaus kis las tuaj yeem pab ntxiv nrog 10 milligrams ntawm folic acid txhua hnub. Tag nrho cov neeg seev cev tau pom kev txhim kho nyob rau hauv cov leeg ua haujlwm nrog folic acid supplementation. Cov txiaj ntsim tau qhia tias folic acid yuav txo tau txoj kev pheej hmoo ntawm cov kab mob plawv, feem ntau ntawm kev txo cov vascular muaj nuj nqi.
Lwm cov kev tshawb fawb soj ntsuam yog tias folic acid yuav ua kom cov vascular khiav hauv cov khiav nrog amenorrhea (tsis muaj sij hawm). Kaum nees ncaws pob uas tau muaj kev ncua sij hawm thiab kaum nrog kev ua si hauv amenorrhea ua haujlwm pub dawb rau txoj kev tshawb fawb. Kev xeem tau ua ntev li 4 lub lis piam thiab txhua tus neeg koom nrog 10mg ntawm folic acid txhua hnub thaum mus sib hais. Cov poj niam tseem muaj ib lub sij hawm raug suav hais tias yog pawg tswj hwm thiab tsis muaj kev hloov hauv kev ua hauj lwm muaj zog. Tus poj niam runners tsis muaj kev coj khaub ncaws tseem ceeb pom kev txhim kho nyob rau hauv vascular muaj nuj nqi. Cov txiaj ntsim tau qhia tias folic acid pab cov neeg khiav dej num nrog cov kev ua kom kis pob "amenorrhea" txhim kho cov ntshav khiav thiab txo cov teeb meem ntawm lub plawv.
Kuv Puas Yuav Siv Folic Acid?
Cov kev tshawb fawb tau qhia tias muaj coob leej neeg hauv Tebchaws Meskas tsis tau txaus folic acid. Qhov no feem ntau yog vim peb noj tsis muaj cov kev pabcuam xws li folic acid. Cov pojniam uas cev xeeb tub yog cov tshuaj folic acid pabcuam raws li tus qauv xyaum. Yog tias koj yog tus neeg ncaws pob los yog tus neeg laus uas koom rau hauv kev tawm dag zog, cov tshuaj folic acid supplementation yuav tau muab xam. Qhov no txhais tau tias koj mus ntsib koj tus kws kho mob thiab cov kev kuaj hauv lab mus kuaj xyuas cov tshuaj folate.
Kev siv ntau yam khoom noj uas muaj nplua nuj tuaj ua tau zoo tshaj plaws rau peb raws li peb txhua hnub pom zoo (RDA). Ntau yam khoom noj xws li qhob cij thiab cereal kuj muaj zog nrog folic acid. Kev tshawb fawb tau pom tias tsis muaj kev pab ntxiv rau cov tshuaj folic acid ntxiv yog tias tus neeg tsis tsim nyog. Cov kev tshawb fawb ntxiv tau hais tias siv cov tshuaj folic acid ntau tuaj yeem cuam tshuam rau peb txoj kev noj qab haus huv. Cov kev txuas mus rau cov kev pheej hmoo siab ntawm qee cov qog nqaij hlav thiab cuam tshuam nrog kev kho mob cancer tau raug tshaj tawm txog qib siab ntawm folate.
Yog li, yog tias koj tsis xeeb tub lossis muaj kev sib tw kis las, nws zoo nkaus li cov tshuaj folic acid xav kom tau los ntawm kev noj zaub mov zoo . Txawm li cas los xij, tej zaum muaj qee qhov tshuaj folic acid supplementation yog advisable. Folic acid yuav txawv raws li lub hnub nyoog, tub los ntxhais, thiab kev ua neej. Nws yog ib qho tseem ceeb los tham txog folic acid supplementation nrog koj tus kws kho mob kom txiav txim siab seb puas tsim nyog noj tshuaj ntxiv rau koj.
Raws li National Institutes of Health, qhov pom zoo txhua hnub nyiaj (RDA) rau folic acid yog raws li nram no:
| Hnub nyoog | Txiv neej | Poj niam | Cev xeeb tub | Lactating |
|---|---|---|---|---|
| Txhawm rau 6 lub hlis | 65 mcg | 65 mcg | ||
| 7 - 12 lub hlis | 80 mcg | 80 mcg | ||
| 1 - 3 xyoos | 150 mcg | 150 mcg | ||
| 4 - 8 xyoo | 200 mcg | 200 mcg | ||
| 9 - 13 xyoo | 300 mcg | 300 mcg | ||
| 14 - 18 xyoo | 400 mcg | 400 mcg | 600 mcg | 500 mcg |
| 19 + xyoo | 400 mcg | 400 mcg | 600 mcg | 500 mcg |
Cov Khoom Noj Hauv Phaj Siab
Kev tawm dag zog ua haujlwm yuav tsum muaj kev noj cov zaub mov zoo xws li cov khoom noj muaj nplua nuj hauv folate. Tab sis tsis txhob txhawj xeeb-raug cov kev ua si uas tsis yog kev sib tw ua tau raws li cov tshuaj yuav tsum tau muaj los ntawm kev noj tshuaj folic acid los ntawm kev noj zaub mov kom zoo. Cov npe nram qab no muaj cov khoom noj uas muaj roj ntau hauv folata:
• Zaub ntsuab
• Spinach
• Zaub pob
• Dub ntsej muag peas
• Asparagus
• Okra
• Romaine lettuce
• Cov noob taum
• Ntsuab peas
• Cov nceb
• Txiv tsawb
• Txiv qaub
• Melons
• Nqaij Nyuj Nqaij
• Raum
> Qhov chaw:
> Anne Z. Hoch et al., Folic Acid Supplementation Txhim kho cov kab mob Vascular nyob hauv kev cob qhia Dothes nrog Endothelial kawg, PM R: Cov Phau Ntawv Txog Kev Raug Mob, Kev Ua Haujlwm thiab Kev Raug Kho, 2011.
> Jorge Molina-López li al., Cov nyhuv ntawm folic acid supplementation rau homocysteine concentration thiab koom nrog kev cob qhia hauv cov kis las uas ntaus pob tesniv, Phau Qhia Txog Kev Noj Qab Haus Huv Txog Kev Noj Qab Haus Huv Rau Lub Ntiaj Teb.
> Hoch Az et al., Folic acid supplementation pab txhawb kev vascular ua haujlwm nyob rau hauv amenorrheic runners, Clinical Journal of Sports Medicine, 2010.
> Leyre Gravina li al., Feem ntau ntawm kev xav kom noj qab haus huv muaj peev xwm ua kom muaj zog, mob nqaij pob txha thiab cov ntshav dawb suav ntawm cov poj niam hauv kev ncaws pob, Phau Ntawv Qhia Txog Kev Noj Qab Haus Huv Rau Kev Noj Qab Haus Huv, 2012.