I-Vitamin B9, eyaziwa ngathi njenge-folic acid, iyinxalenye ebalulekileyo yezinto ezigcina impilo yethu. I-Vitamin B9 ithatha inxaxheba ngokuthe ngqo kwimveliso yamaseli egazi amhlophe, iphucula ukusebenza kweentliziyo, iqinisa inkqubo ye-nervous, njl. Iinkonzo ezinamacidi e- folic zininzi kwaye unokukwazi ukuwugcwalisa ngokulula ngomzimba wakho, kufuneka nje ukwazi oko kukutya.
Ukutya okucebile kwi-acid aclic
Ngomhla umntu kufuneka athole ubuncinci ama-micrograms angama-250 ale vivamini, ngoko uzama ukutya ngokutya oku kulandelelwano oluphezulu lwe-folic acid:
- Imifuno ehlambulukileyo efana nezilonda, isipinashi, i-garlic zasendle, amaqabunga e-lettuce. Ngokomyinge, i-microgramgram ezili-100 zale mifuno ziqukethe ama-43 μg we-vitamin B9. Ngendlela, ukuba imifuno ihlala ilanga ixesha elide, ilahlekelwa ezininzi iimpawu zokuphilisa.
- Amantongomane , ngakumbi i-hazelnuts, i-almonds, i-walnuts. I-acid ye-folic kule mveliso iqulethe i-50-60 μg nge-100 amagremu. Kodwa kwi-vitamin B9 i-peanut i malunga ne-300 μg, eyadlula umgangatho wemihla ngemihla kubantu.
- Inyosi, inkukhu kunye nesibindi sebungu . Izalathisi ezilinganisiweyo kwi-100 g ziyi-230 μg yevithamini. Ukupheka kunye nesibindi esibiweyo kuya kuba yindlela efanelekileyo kakhulu yokutya.
- Ubhontshisi . Ngokomzekelo, iimbotyi , kwi-100 g apho kukho i-90 mcg ye-folic acid, kodwa ukutya le iimbotyi ngokukhethekileyo kwifom echitshiweyo okanye ebilisiwe, ngoko umzimba uzakufumana zonke izinto ezincedo ngokugcwele. Kwaye iimbotyi ezinamathanga okuxhatshazwayo, zingalimaza impilo.
- Ukutya okunjengokolweni, i-buckwheat, ilayisi, i-oatmeal, ibhali, njl. Isixa sevithamini B9 sihluka ukusuka kwi-30 ukuya kwi-50 mcg nge-100 g.
- Amakhowe . Iimveliso "zehlathi" kunye nomxholo okwaneleyo we-folic acid zingabandakanya iifungumhlophe, ibhotela, ama-mushroom.
- Imifuno . Indawo yokuqala kufuneka inikwe i-parsley, iqukethe i-110 μg ye-vitamin B9. Ngokugqithiseleyo ukusetyenziswa kokuluhlaza kusetshenziselwa ukutsha, ukuze i-folic acid ifakwe ngokupheleleyo,
ukulahlekelwa yimpahla yayo yokwelapha. Kwakhona kuyimfuneko ukwabela i-dill - kwi-100 g ye-28 mcg ye-vithamini kunye no-anyanisi eluhlaza-kwi-100 g ye-19 mcg ye-vitamin. - Iintlobo ezininzi zeklabishi , ngakumbi ezibomvu, ezinemibala, i-broccoli, eBrussels. Kule ndlela yokutya, kwakhona, kukho inani elihle le-folic acid. Ukusebenzisa le mifuno, umzimba ufumana kwi-microgram ye-20 ukuya kwi-60 ye-vitamin B9.
- Imvubelo . Kwi-100 g iqulethe ngaphezu kwe-550 mcg ye-folic acid, irekhodi, kodwa kwindlela yayo eluhlaza loo mveliso ayichithwanga, ngoko unokutya iigwele zesinkwa okanye uthabathe izondlo ezikhethekileyo.