Vitamin B9 —- Oral Active Essential Nutrients

Vitamin B9 inozivikanwawo sefolate kana folic acid. Ivhitamini inonyungudika mumvura inoita basa rakakosha mune dzakasiyana siyana biological process. Heano zvimwe zvakakosha zve Vitamin B9:

DNA Synthesis uye Kugadzirisa:Folate yakakosha pakugadzira uye kugadzirisa kweDNA. Inoita basa rakakosha mukukamura maseru uye kukura. Izvi zvinonyanya kukosha panguva dzekukurumidza kupatsanurwa kwesero uye kukura, senge panguva yekuzvitakura uye mucheche.

Kuumbwa kweRed Blood Cell:Folate inobatanidzwa mukugadzirwa kwemasero matsvuku eropa (erythropoiesis). Inoshanda pamwe chete neVitamin B12 kuve nechokwadi kuumbwa kwakaringana uye kukura kwemasero matsvuku eropa, ayo akakosha pakufambisa okisijeni mumuviri.

Neural Tube Development:Kudya kwakakwana kwefolate kwakakosha panguva yekutanga kubata pamuviri kudzivirira neural tube defects mumwana ari kukura. Neural tube defects inogona kukanganisa kukura kwehuropi uye musana. Nechikonzero ichi, nyika zhinji dzinokurudzira folic acid supplementation yevakadzi vezera rekubereka.

Amino Acid Metabolism:Folate inobatanidzwa mumetabolism yemamwe amino acids, kusanganisira kushandurwa kwehomocysteine ​​​​kuita methionine. Yakakwira mazinga ehomocysteine ​​​​anosanganiswa nenjodzi yakawedzera yechirwere chemoyo, uye yakakwana folate kudya kunobatsira kudzora aya mazinga.

KwakabvaZvokudya zvakanaka zvefolate zvinosanganisira miriwo yemashizha yakasvibirira (yakadai sepinashi uye broccoli), nyemba (senyemba uye chickpeas), nzungu, mhodzi, chiropa, uye zviyo zvakasimbiswa. Folic acid, iyo yekugadzira fomu yefolate, inoshandiswa mune zvakawanda zvinowedzera uye zvikafu zvakasimbiswa.

Inokurudzirwa Daily Allowance (RDA):Iyo inokurudzirwa kudya kwemazuva ese folate inosiyana nezera, murume kana mukadzi, uye nhanho yehupenyu. Vakadzi vane pamuviri, semuenzaniso, vanowanzoda mari yakawanda. Iyo RDA inowanzo ratidzwa mumamicrograms ezvekudya folate yakaenzana (DFE).

Kushomeka:Kushaikwa kwefolate kunogona kutungamirira kune megaloblastic anemia, inoratidzirwa nehombe-kupfuura-yakajairika masero matsvuku eropa. Zvinogonawo kuguma nezvimwe zviratidzo zvakadai sokuneta, kupera simba, uye kushatirwa. Muvakadzi vane pamuviri, kushaikwa kwefolate kunobatanidzwa nenjodzi yakawedzera yeneural tube defects mumwana ari kukura.

Supplementation:Folic acid supplements inowanzokurudzirwa kune vakadzi vari kuronga kuita pamuviri uye panguva yepakutanga pamuviri kuderedza njodzi yekukanganiswa neural tube. Vanhu vane zvimwe zvirwere kana avo vanotora mishonga chaiyo vangadawo kuwedzerwa.

Folate vs. folic acid

Mazwi ekuti folate uye folic acid anowanzo shandiswa zvakasiyana, asi ari iwo maitiro akasiyana evhitamini B9. Marudzi matatu makuru ndeaya:
Folate inowanzoitika mukudya uye inoreva marudzi ese evhitamini B9, kusanganisira folic acid.
Folic acid inogadzirwa (artificial) fomu yeB9 inowanikwa mune zvinowedzera uye zvikafu zvakasimbiswa. Muna 1998, US yaida kuti folic acid iwedzerwe kune dzimwe tsanga (mupunga, chingwa, pasta uye zvimwe zviyo) kuitira kuti veruzhinji vawane kudya kwakakwana. Muviri wako unofanirwa kushandura (kushandura) folic acid kuita imwe fomu yefolate isati yashandiswa pakudya.
Methylfolate (5-MTHF) yakasikwa, iri nyore-ku-kugaya fomu yevhitamini B9 yekuwedzera pane folic acid. Muviri wako unogona kushandisa ipapo rudzi urwu rwefolate.
Zvakakosha kuziva kuti folate inonzwa kupisa uye chiedza, saka nzira dzekubika dzinochengetedza folate-rich food dzinogona kubatsira kuchengetedza kukosha kwavo kwekudya. Sezvinoita chero chikafu, zvakakosha kuti uwane chiyero kuburikidza nekudya kwakasiyana uye kwakaringana kunze kwekunge mamiriro ehutano chaiwo kana nhanho dzehupenyu zvinoda kuwedzerwa.