Huaola B9 —— Nā meaʻai pono o ka waha

ʻIke ʻia ka Vitamin B9 he folate a i ʻole ka waikawa folic. ʻO ia ka huaora hiki ke hoʻoheheʻe ʻia i ka wai e hana koʻikoʻi i nā kaʻina hana olaola like ʻole. Eia kekahi mau mea nui o ka Vitamin B9:

DNA Synthesis and Repair:He mea nui ka folate no ka synthesis a me ka hoʻoponopono ʻana i ka DNA. He kuleana koʻikoʻi ia i ka māhele ʻana a me ka ulu ʻana. He mea koʻikoʻi loa kēia i ka wā o ka puʻunaue wikiwiki a me ka ulu ʻana, e like me ka wā hāpai a me ka wā kamaliʻi.

Hoʻokumu ʻia ke koko ʻulaʻula:Hoʻopili ʻia ka folate i ka hana ʻana o nā ʻāpana koko ʻulaʻula (erythropoiesis). Hana pū ia me ka Vitamin B12 e hōʻoia i ka hoʻokumu pono ʻana a me ka oʻo ʻana o nā ʻulaʻula ʻulaʻula, he mea nui ia no ka lawe ʻana i ka oxygen i ke kino.

ʻO ka hoʻomohala ʻana i nā ʻuala neural:He mea koʻikoʻi ka loaʻa ʻana o ka folate i ka wā hāpai mua e pale ai i nā hemahema neural tube i loko o ke keiki e ulu ana. Hiki ke hoʻopilikia i ka ulu ʻana o ka lolo a me ke kuamoʻo i nā hemahema o ka paipu neural. No kēia kumu, manaʻo nui nā ʻāina i ka hoʻohui ʻana i ka waikawa folic no nā wahine hānau keiki.

ʻO ka metabolism amino acid:Hoʻopili ka Folate i ka metabolism o kekahi mau amino acids, me ka hoʻololi ʻana o ka homocysteine ​​​​i ka methionine. Hoʻopili ʻia nā pae kiʻekiʻe o ka homocysteine ​​​​me ka piʻi nui ʻana o ka maʻi cardiovascular, a ʻo ka lawa ʻana o ka folate e kōkua i ka hoʻoponopono ʻana i kēia mau pae.

Nā kumu:ʻO nā kumu meaʻai maikaʻi o ka folate nā lau lau ʻōmaʻomaʻo (e like me ka spinach a me ka broccoli), nā legumes (e like me ka lentils a me ka moa), nā nati, nā ʻanoʻano, ate, a me nā cereals paʻa. Hoʻohana ʻia ka folic acid, ke ʻano synthetic o ka folate, i nā mea hoʻohui a me nā meaʻai paʻa.

Hāʻawi ʻia i kēlā me kēia lā (RDA):ʻOkoʻa ka ʻai ʻana o ka folate i kēlā me kēia lā ma muli o ka makahiki, ke kāne, a me ke kūlana ola. ʻO nā wāhine hāpai, no ka laʻana, makemake pinepine lākou i ka nui. Hōʻike pinepine ʻia ka RDA i nā micrograms o ka meaʻai folate equivalents (DFE).

hemahema:Hiki i ka nele o ka folate ke alakaʻi i ka anemia megaloblastic, i hōʻike ʻia e nā ʻāpana koko ʻulaʻula nui aʻe ma mua o ka maʻamau. Hiki ke hopena i nā hōʻailona ʻē aʻe e like me ka luhi, nāwaliwali, a me ka huhū. I loko o nā wahine hāpai, pili ka nele o ka folate me ka piʻi nui ʻana o nā hemahema neural tube i loko o ke keiki e ulu ana.

Pākuʻi:Manaʻo pinepine ʻia nā mea hoʻohui ʻakika folic no nā wahine e hoʻolālā ana e hāpai a i ka wā hāpai mua e hōʻemi i ka pilikia o ka neural tube defects. ʻO nā kānaka me kekahi mau maʻi olakino a i ʻole ka poʻe e lawe ana i nā lāʻau lapaʻau kikoʻī paha e koi pū kekahi i ka hoʻohui.

Folate vs. folic acid

Hoʻohana pinepine ʻia nā huaʻōlelo folate a me ka folic acid, akā he mau ʻano ʻano like ʻole o ka huaora B9. ʻO nā ʻano nui ʻekolu:
Loaʻa maoli ka folate i ka meaʻai a pili i nā ʻano āpau o ka huaʻa B9, me ka waikawa folic.
ʻO ka waikawa Folic kahi ʻano synthetic (artificial) o B9 i loaʻa i nā mea hoʻohui a me nā meaʻai paʻa. I ka makahiki 1998, koi ʻo ʻAmelika e hoʻohui ʻia ka waikawa folic i kekahi mau kīʻaha (laiki, berena, pasta a me kekahi mau cereals) e hōʻoia i ka ʻai ʻana o ka lehulehu. Pono kou kino e hoʻololi (hoʻololi) folic acid i kekahi ʻano folate ma mua o ka hiki ke hoʻohana ʻia no ka meaʻai.
ʻO ka Methylfolate (5-MTHF) he ʻano kūlohelohe a maʻalahi hoʻi i ka hoʻoheheʻe ʻana o ka huaʻai B9 ma mua o ka waikawa folic. Hiki i kou kino ke hoʻohana koke i kēia ʻano folate.
He mea nui e hoʻomaopopo he maʻalahi ka folate i ka wela a me ka māmā, no laila hiki i nā ʻano kuke e mālama ai i nā meaʻai momona momona ke kōkua i ka mālama ʻana i kā lākou meaʻai. E like me nā meaʻai, he mea koʻikoʻi ka loaʻa ʻana o ke kaulike ma o ka ʻai ʻokoʻa a kaulike ke ʻole nā ​​kūlana olakino kūikawā a i ʻole nā ​​​​pae ola e pono ai ke hoʻohui.