Vitamine B9 —— Intungamubiri Zifungura Intungamubiri

Vitamine B9 izwi kandi nka folate cyangwa aside folike. Ni vitamine ikabura amazi igira uruhare runini muburyo butandukanye bwibinyabuzima. Dore bimwe mu bintu by'ingenzi bya Vitamine B9:

Guhindura ADN no gusana:Folate ningirakamaro muguhuza no gusana ADN. Ifite uruhare runini mu kugabana no gukura. Ibi ni ingenzi cyane mugihe cyo kugabana kwihuta kwingirabuzimafatizo no gukura, nko mugihe cyo gutwita no kuvuka.

Imiterere y'uturemangingo dutukura:Folate igira uruhare mu gukora selile zitukura (erythropoiesis). Ikorana na Vitamine B12 kugirango ikore neza kandi ikure neza mu maraso atukura, ari ngombwa mu gutwara ogisijeni mu mubiri.

Iterambere rya Neural Tube:Gufata folate ihagije ni ngombwa mugihe cyo gutwita hakiri kare kugirango wirinde inenge zifata imitsi mu nda ikura. Inenge ya Neural tube irashobora kugira ingaruka kumikurire yubwonko nu mugongo. Kubera iyo mpamvu, ibihugu byinshi birasaba ko hongerwaho aside folike kubagore bafite imyaka yo kubyara.

Amino Acide Metabolism:Folate igira uruhare muri metabolism ya acide amine zimwe na zimwe, harimo no guhindura homocysteine ​​na methionine. Urwego rwo hejuru rwa homocysteine ​​rufitanye isano no kwiyongera kwindwara zifata umutima, kandi gufata folate bihagije bifasha kugenzura izo nzego.

Inkomoko:Inkomoko nziza yimirire ya folate harimo imboga rwatsi rwatsi (nka epinari na broccoli), ibinyamisogwe (nk'ibinyomoro na soya), imbuto, imbuto, umwijima, n'ibinyampeke bikomejwe. Acide Folike, uburyo bwa sintetike ya folate, ikoreshwa mubyongeweho byinshi hamwe nibiryo bikomeye.

Basabwa Amafaranga Yumunsi (RDA):Ibyifuzo bya buri munsi byo gufata folate biratandukana bitewe nimyaka, igitsina, nubuzima. Abagore batwite, kurugero, mubisanzwe bakeneye amafaranga menshi. Ubusanzwe RDA igaragarira muri microgrammes yimirire ya folate ihwanye (DFE).

Ibura:Kubura folate birashobora gutuma umuntu agira amaraso make ya megaloblastique, arangwa na selile nini itukura-isanzwe. Irashobora kandi kuvamo ibindi bimenyetso nkumunaniro, intege nke, no kurakara. Ku bagore batwite, kubura folate bifitanye isano no kongera ibyago byo kwandura imitsi mu nda ikura.

Inyongera:Kongera aside folike birasabwa cyane cyane kubagore bateganya gusama no mugihe cyo gutwita hakiri kare kugirango bagabanye ibyago byo kwandura imitsi. Abantu bafite ubuvuzi bumwe na bumwe cyangwa abafata imiti yihariye barashobora gusaba inyongera.

Folate na aside folike

Ijambo folate na aside folike rikoreshwa kenshi, ariko mubyukuri ni uburyo butandukanye bwa vitamine B9. Ubwoko butatu bwingenzi ni:
Folate iboneka mubisanzwe mubiryo kandi yerekeza kuri vitamine B9 zose, harimo aside folike.
Acide Folike ni uburyo bwa syntetique (artificiel) ya B9 iboneka mubyongeweho nibiryo bikomeye. Mu 1998, Amerika yasabye ko aside folike yongerwa ku binyampeke bimwe na bimwe (umuceri, umutsima, amakariso hamwe n’ibinyampeke bimwe na bimwe) kugira ngo abantu benshi babone neza. Umubiri wawe ukeneye guhindura (guhindura) aside folike mubundi buryo bwa folate mbere yuko ikoreshwa mumirire.
Methylfolate (5-MTHF) nuburyo busanzwe, bworoshye-gusya bwa vitamine B9 inyongera kuruta aside folike. Umubiri wawe urashobora guhita ukoresha ubu bwoko bwa folate.
Ni ngombwa kumenya ko folate itumva ubushyuhe n'umucyo, kuburyo rero uburyo bwo guteka bubika ibiryo bikungahaye kuri folate bishobora gufasha kugumana agaciro kintungamubiri. Kimwe nintungamubiri zose, nibyingenzi kugirango tugere kuburinganire binyuze mumirire itandukanye kandi iringaniye keretse niba ubuzima bwihariye cyangwa ibyiciro byubuzima bisaba kwiyongera.