Folate yog vitamin B-kom pom muaj nyob hauv cov txiv hmab txiv ntoo thiab zaub. Lo lus folate yog muab los ntawm Latin lo lus "folium," uas txhais tau hais tias nplooj, yog li, raws li koj xav yuav los ntawm lub npe, folate pom nyob rau hauv cov nplooj zaub zoo li spinach. Cov taum qhuav, asparagus, avocado, txiv pos nphuab, papaya, pob kws, zaub paj, thiab citrus txiv hmab txiv ntoo kuj yog qhov chaw zoo.
Folic acid yog ib hom hluavtaws ntawm folate.
Nws pom nyob rau hauv kev noj haus kev noj haus, thiab nws yog siv los txhawb los yog txhawb nqa qee cov khoom noj xws li mov ci, cereal thiab qee hom kua txiv kab ntxwv. Folate thiab folic acid zoo li hauv cov qauv, tab sis koj lub cev absorbs folic acid zoo tshaj folate.
Vim li cas koj lub cev xav tau Folate lossis Folic Acid
Koj lub cev siv tau folic acid los yog folate los ua cov kua qaub (deoxyribonucleic acid) (DNA) thiab ribonucleic acid (RNA), uas muaj cov kab txiav txhua yam ntawm koj lub hlwb. Yog li, yog cov folate lossis folic acid tsim nyog rau cell division thiab kev loj hlob.
Cov poj niam uas tsis tau folate lossis folic acid thaum lub sijhawm thawj plab ntawm cev xeeb tub yuav muaj qhov yuav kis tau rau cov me nyuam uas muaj cov kab mob neural tube, xws li spina bifida thiab anencephaly, yog li Tebchaws Asmeskas Food and Drug Administration yuav tsum tau enriched nrog folic acid. Vim yog qhov kev txhawb no, tus nqi ntawm cov hlab ntsha neural tis tau poob qis heev.
Folate, Folic Acid, thiab Koj Kev Noj Qab Haus Huv
Folate thiab folic acid tau txuam nrog kev mob qog nqaij hlav thiab kev mob plawv hauv kev tshawb fawb thaum cov kws tshawb fawb pom cov pejxeem kev tshawb fawb thiab pom cov neeg uas noj cov zaub mov muaj nplua nuj los kuj muaj qee yam qog nqaij hlav thiab kab mob hauv plab. Cov kev tshawb pom no tau coj los siv cov tshuaj folic acid ntau ntxiv vim hais tias cov neeg tau txais kev pab cia siab tias lawv yuav txo tau lawv txoj kev mob ntawm cov mob no.
Lub tswvyim ntawm folic acid yog kev tiv thaiv ua rau qee lub ntsiab vim tias folate tseem ceeb heev rau kev faib cell thiab kev puas tsuaj rau DNA tuaj yeem ua rau mob cancer, thiab folic acid txo cov ntshav ntawm cov protein uas hu ua homocysteine ​​(qib siab ntawm homocysteine ​​kuj tau txuam nrog kev pheej hmoo siab plawv kab mob).
Txawm li cas los xij, thaum nws muaj kev noj haus, kev noj tshuaj, thiab kev pheej hmoo siab, cov kev tshawb fawb pejxeem feem ntau pom kev sib raug zoo, tiamsis feem ntau tsis yog cov ua rau, thiab kev rov qab tshawb nrhiav tsis tau pom tias kev noj cov tshuaj folic acid thiaj li muaj feem mob cancer lossis kab mob hauv lub plawv. Yog li thaum siv cov tshuaj folic acid txhua hnub yuav kho qhov deficiency folate, noj ntau tshaj 400 micrograms ib hnub yuav tsis pab koj lub plawv los yog kev tiv thaiv kab mob cancer.
Siv Tshuaj Folic Acid Pab Kom Zoo
Alcoholics, cov neeg uas muaj kab mob siab, thiab cov neeg uas noj tshuaj los yog siv lub raum lim ntshav tsis zoo yuav ua rau cov neeg tsis muaj zog txaus thiab yuav pab tau cov zaub mov folic acid fortified.
Lub koom haum ntawm tshuaj kho mob siab tshaj qhov siab tshaj plaws (siab tshaj plaws uas paub tias muaj kev ruaj ntseg) ntawm folic acid li 1,000 micrograms hauv ib hnub, tab sis tsis muaj kev txwv qis tshaj los yog cov kua nplaum ntuj tsim los ntawm cov khoom noj - koj noj tau ntau npaum li koj xav tau .
Txawm hais tias cov tshuaj folic acid yog ib qho zoo, kev siv lawv ntau npaum li cas mas yuav tau siv cov tshuaj vitamin B-12, uas tuaj yeem ua rau lub hlwb puas tsuaj yog tias qhov B-12 tsis muaj peev xwm kho tsis tau, yog li koj yuav tsum nrog koj tus kws kho mob tham ua ntej noj cov tshuaj folic acid cov tshuaj tshaj li qhov pom nyob rau hauv cov zaub mov muaj zog.
Qhov chaw:
American Cancer Society. "Folic Acid."
Harvard School of Public Health, Cov Khoom Noj Khoom Haus. "Peb ntawm B Vitamins" Folate, Vitamin B6, thiab Vitamin B12. "
Chaw Ua Haujlwm Kev Noj Zaub Haus, Lub Chaw Saib Xyuas Kev Noj Qab Haus Huv. "Kev Qhia Ntxiv Cov Zaub Mov: Folate." Http://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
Zhou YH, Tang JY, Wu MJ, Lu J, Wei X, Qin YY, Wang C, Xu JF, Nws J. "Nyhuv ntawm folic acid supplementation ntawm kev ua tau plawv: ib qho kev ntsuam xyuas thiab ntsuas kev ntsuas." PLoS Ib. 2011; 6 (9): e25142.