Vitamin B9 kuma ana kiransa folate ko folic acid. Vitamin ne mai narkewa da ruwa wanda ke taka muhimmiyar rawa a cikin hanyoyin rayuwa daban-daban. Ga wasu muhimman al'amura na Vitamin B9:
Tsarin DNA da Gyara:Folate yana da mahimmanci don haɗawa da gyara DNA. Yana taka muhimmiyar rawa wajen rabon tantanin halitta da girma. Wannan yana da mahimmanci musamman a lokacin saurin rabon tantanin halitta da girma, kamar lokacin ciki da jariri.
Samuwar Kwayoyin Jini:Folate yana shiga cikin samar da jajayen ƙwayoyin jini (erythropoiesis). Yana aiki tare da Vitamin B12 don tabbatar da samuwar da ya dace da kuma maturation na jajayen ƙwayoyin jini, waɗanda ke da mahimmanci don jigilar iskar oxygen a cikin jiki.
Ci gaban Neural Tube:Isasshen shan folate yana da mahimmanci yayin farkon ciki don hana lahanin bututun jijiya a cikin tayin mai tasowa. Lalacewar bututun jijiya na iya shafar ci gaban kwakwalwa da kashin baya. Don haka, ƙasashe da yawa suna ba da shawarar ƙara folic acid ga matan da suka kai shekarun haihuwa.
Amino Acid Metabolism:Folate yana shiga cikin metabolism na wasu amino acid, gami da juyar da homocysteine zuwa methionine. Matsakaicin matakan homocysteine yana da alaƙa da haɓakar haɗarin cututtukan zuciya, kuma isasshen shan folate yana taimakawa daidaita waɗannan matakan.
Sources:Kyakkyawan tushen abinci na folate sun haɗa da kayan lambu masu ganye (kamar alayyafo da broccoli), legumes (kamar lentil da chickpeas), kwayoyi, tsaba, hanta, da hatsi masu ƙarfi. Folic acid, nau'in folate na roba, ana amfani dashi a yawancin kari da kayan abinci mai ƙarfi.
Bayar da Shawarwari na Kullum (RDA):Shawarwari na yau da kullun na folate ya bambanta ta shekaru, jinsi, da matakin rayuwa. Mata masu ciki, alal misali, yawanci suna buƙatar ƙarin kuɗi. RDA yawanci ana bayyana shi a cikin micrograms na daidaitattun folate na abinci (DFE).
Karanci:Rashin ƙarancin folate na iya haifar da anemia megaloblastic, wanda ke da manyan ƙwayoyin jajayen jini fiye da na al'ada. Hakanan yana iya haifar da wasu alamomi kamar gajiya, rauni, da kuma bacin rai. A cikin mata masu juna biyu, ƙarancin folate yana da alaƙa da ƙara haɗarin lahani na bututu a cikin tayin mai tasowa.
Kari:Abubuwan da ake amfani da su na Folic acid an fi ba da shawarar ga mata masu shirin yin ciki da kuma lokacin farkon juna biyu don rage haɗarin lahani na bututun jijiyoyi. Mutanen da ke da wasu sharuɗɗan likita ko waɗanda ke shan takamaiman magunguna na iya buƙatar kari.
Folate vs. folic acid
Ana amfani da kalmomin folate da folic acid sau da yawa, amma a zahiri nau'i ne na bitamin B9 daban-daban. Manyan nau'ikan guda uku sune:
Folate yana faruwa ta dabi'a a cikin abinci kuma yana nufin kowane nau'in bitamin B9, gami da folic acid.
Folic acid wani nau'i ne na roba (na wucin gadi) na B9 wanda ke samuwa a cikin kari da abinci mai ƙarfi. A cikin 1998, Amurka ta buƙaci a ƙara folic acid zuwa wasu hatsi (shinkafa, burodi, taliya da wasu hatsi) don tabbatar da isasshen abinci ga jama'a. Jikin ku yana buƙatar canza (maida) folic acid zuwa wani nau'i na folate kafin a iya amfani dashi don abinci mai gina jiki.
Methylfolate (5-MTHF) wani nau'i ne na halitta, mai sauƙin narkewa na kari na bitamin B9 fiye da folic acid. Jikin ku zai iya amfani da irin wannan nau'in folate nan da nan.
Yana da mahimmanci a lura cewa folate yana kula da zafi da haske, don haka hanyoyin dafa abinci da ke adana kayan abinci mai arzikin folate zai iya taimakawa wajen kula da darajar sinadirai. Kamar kowane nau'in abinci mai gina jiki, yana da mahimmanci don cimma daidaito ta hanyar bambance-bambancen abinci da daidaitacce sai dai in takamaiman yanayin lafiya ko matakan rayuwa suna buƙatar kari.
Lokacin aikawa: Janairu-22-2024
