Vitamini B9 - Zopatsa thanzi zofunika pakamwa

Vitamini B9 amadziwikanso kuti folate kapena folic acid. Ndi vitamini yosungunuka m'madzi yomwe imagwira ntchito yofunika kwambiri pazachilengedwe zosiyanasiyana. Nazi zina zofunika za Vitamini B9:

DNA kaphatikizidwe ndi kukonza:Folate ndiyofunikira pakuphatikiza ndi kukonza DNA. Zimagwira ntchito yofunika kwambiri pakugawanika kwa maselo ndi kukula. Izi ndizofunikira makamaka panthawi yomwe maselo amagawanika mofulumira ndi kukula, monga pa nthawi ya mimba ndi khanda.

Kupanga Maselo Ofiira a Magazi:Folate imakhudzidwa ndi kupanga maselo ofiira a magazi (erythropoiesis). Zimagwira ntchito limodzi ndi Vitamini B12 kuti zitsimikizire kupangidwa bwino ndi kukhwima kwa maselo ofiira a m'magazi, omwe ndi ofunikira kuti mpweya uziyenda m'thupi.

Kukula kwa Neural Tube:Kudya mokwanira kwa folate ndikofunikira panthawi yomwe ali ndi pakati kuti mupewe kuwonongeka kwa neural tube m'mimba yomwe ikukula. Neural chubu zolakwika zimatha kusokoneza kukula kwa ubongo ndi msana. Pachifukwa ichi, mayiko ambiri amalimbikitsa kupatsidwa folic acid kwa amayi a msinkhu wobereka.

Amino Acid Metabolism:Folate imakhudzidwa ndi kagayidwe ka amino acid ena, kuphatikiza kusintha kwa homocysteine ​​kukhala methionine. Magulu okwera a homocysteine ​​​​amalumikizidwa ndi chiwopsezo chowonjezeka cha matenda amtima, ndipo kudya kokwanira kwa folate kumathandiza kuwongolera milingo iyi.

Kochokera:Zakudya zabwino za folate zimaphatikizapo masamba obiriwira (monga sipinachi ndi broccoli), nyemba (monga mphodza ndi nandolo), mtedza, mbewu, chiwindi, ndi chimanga cholimba. Folic acid, mawonekedwe opangira a folate, amagwiritsidwa ntchito muzowonjezera zambiri komanso zakudya zolimbitsa thupi.

Daily Allowance (RDA) yovomerezeka:Zakudya zovomerezeka za tsiku ndi tsiku za folate zimasiyana malinga ndi zaka, jenda, komanso moyo. Amayi apakati, mwachitsanzo, amafunikira ndalama zambiri. RDA nthawi zambiri imawonetsedwa mu ma micrograms of dietary folate equivalents (DFE).

Kupereŵera:Kuperewera kwa folate kungayambitse megaloblastic anemia, yomwe imadziwika ndi maselo ofiira amagazi akuluakulu kuposa wamba. Zingayambitsenso zizindikiro zina monga kutopa, kufooka, ndi kukwiya. Kwa amayi apakati, kuchepa kwa folate kumalumikizidwa ndi chiwopsezo chowonjezereka cha neural chubu defects mwa mwana yemwe akukula.

Zowonjezera:Mafuta owonjezera a folic acid amalimbikitsidwa kwa amayi omwe akukonzekera kukhala ndi pakati komanso adakali oyembekezera kuti achepetse chiopsezo cha neural tube defects. Anthu omwe ali ndi matenda ena kapena omwe amamwa mankhwala enaake angafunikirenso zowonjezera.

Folate motsutsana ndi kupatsidwa folic acid

Mawu akuti folate ndi folic acid amagwiritsidwa ntchito mosiyana, koma kwenikweni ndi mitundu yosiyana ya vitamini B9. Mitundu itatu yayikulu ndi:
Folate imapezeka mwachilengedwe m'zakudya ndipo imayimira mitundu yonse ya vitamini B9, kuphatikiza kupatsidwa folic acid.
Folic acid ndi mtundu wopangidwa (wopanga) wa B9 womwe umapezeka muzowonjezera ndi zakudya zolimbitsa thupi. Mu 1998, dziko la United States linafuna kuti kupatsidwa folic acid ku mbewu zina (mpunga, buledi, pasitala ndi mbewu zina) kuonetsetsa kuti anthu azidya mokwanira. Thupi lanu liyenera kusintha (kusintha) kupatsidwa folic acid kukhala mtundu wina wa folate musanagwiritsidwe ntchito pazakudya.
Methylfolate (5-MTHF) ndi mtundu wachilengedwe, wosavuta kugaya wa vitamini B9 wowonjezera kuposa folic acid. Thupi lanu litha kugwiritsa ntchito mtundu uwu wa folate nthawi yomweyo.
Ndikofunika kuzindikira kuti folate imakhudzidwa ndi kutentha ndi kuwala, kotero njira zophikira zomwe zimasunga zakudya zamtundu wa folate zingathandize kukhalabe ndi thanzi labwino. Monga momwe zilili ndi michere ina iliyonse, ndikofunikira kuti mukhale ndi thanzi labwino kudzera muzakudya zosiyanasiyana komanso zopatsa thanzi pokhapokha ngati pali thanzi kapena magawo ena amoyo omwe akufunika kuwonjezeredwa.