IVithamin B9 —- Izakha mzimba ezisebenzayo ngomlomo

I-Vitamin B9 ikwabizwa ngokuba yi-folate okanye i-folic acid. Yivithamini enyibilikayo emanzini edlala indima ebalulekileyo kwiinkqubo ezahlukeneyo zebhayoloji. Nantsi imiba ebalulekileyo ye-Vitamin B9:

I-DNA Synthesis kunye noLungiso:I-Folate ibalulekile kwi-synthesis kunye nokulungiswa kwe-DNA. Idlala indima ebalulekileyo ekwahlukaneni kweeseli nasekukhuleni. Oku kubaluleke ngakumbi ngexesha lokuhlukana ngokukhawuleza kweeseli kunye nokukhula, njengaxa ukhulelwe kunye nosana.

Ukwenziwa kweeSeli zeGazi eziBomvu:I-Folate ibandakanyeka ekuvelisweni kweeseli ezibomvu zegazi (i-erythropoiesis). Isebenza kunye ne-Vitamin B12 ukuqinisekisa ukubunjwa okufanelekileyo kunye nokuvuthwa kweeseli ezibomvu zegazi, eziyimfuneko ekuthuthweni kwe-oksijini emzimbeni.

Uphuhliso lweNeural Tube:Ukutya okwaneleyo kwe-folate kubalulekile ngexesha lokukhulelwa kwangoko ukuthintela iziphene ze-neural tube kwi-fetus ekhulayo. I-neural tube defects inokuchaphazela ukuphuhliswa kwengqondo kunye nentambo yomgogodla. Ngenxa yesi sizathu, amazwe amaninzi ancoma ukongezwa kwe-folic acid kubasetyhini abakwiminyaka yokuzala.

I-Amino Acid Metabolism:I-Folate ibandakanyeka kwimetabolism yee-amino acids ezithile, kubandakanywa nokuguqulwa kwe-homocysteine ​​​​kwi-methionine. Amanqanaba aphezulu e-homocysteine ​​​​anxulunyaniswa nomngcipheko owongeziweyo wesifo senhliziyo, kunye nokutya okwaneleyo kwe-folate kunceda ukulawula la manqanaba.

Imithombo:Imithombo yokutya efanelekileyo ye-folate ibandakanya imifuno eluhlaza eluhlaza (efana nesipinatshi kunye ne-broccoli), i-legumes (njenge-lentils kunye ne-chickpeas), amandongomane, imbewu, isibindi, kunye neesiriyeli eziqinisiweyo. I-Folic acid, ifom yokwenziwa yefolate, isetyenziswa kwizongezo ezininzi kunye nokutya okuqinisiweyo.

ISibonelelo seMihla esicetyiswayo (RDA):Umthamo ocetyiswayo wemihla ngemihla wefolate uyahluka ngokweminyaka, isini, kunye nenqanaba lobomi. Abasetyhini abakhulelweyo, umzekelo, bafuna iimali eziphezulu. I-RDA idla ngokubonakaliswa kwiimicrograms of dietary folate equivalents (DFE).

Ukunqongophala:Ukusilela kwe-folate kunokukhokelela kwi-megaloblastic anemia, ebonakaliswa ngamaseli egazi abomvu amakhulu kunesiqhelo. Kwakhona kunokuphumela kwezinye iimpawu ezifana nokudinwa, ukuba buthathaka, nokucaphuka. Kwabasetyhini abakhulelweyo, ukusilela kwe-folate kunxulunyaniswa nomngcipheko owonyukayo weziphene ze-neural tube kwi-fetus ekhulayo.

Ukongeza:Izongezo ze-Folic acid zikholisa ukucetyiswa kubasetyhini abaceba ukukhulelwa kwaye ngexesha lokukhulelwa kwangoko ukunciphisa umngcipheko weziphene ze-neural tube. Abantu abaneemeko ezithile zonyango okanye abo bathatha amayeza athile nabo banokufuna ukongezwa.

Folate vs. folic acid

Amagama athi folate kunye ne-folic acid ahlala esetyenziswa ngokutshintshanayo, kodwa eneneni ziintlobo ezahlukeneyo zevithamini B9. Iintlobo ezintathu eziphambili zezi:
I-Folate yenzeka ngokwemvelo ekutyeni kwaye ibhekisa kuzo zonke iintlobo ze-vitamin B9, kubandakanywa ne-folic acid.
I-Folic acid luhlobo lokwenziwa (lokwenziwa) lwe-B9 olufumaneka kwizongezelelo kunye nokutya okuqinisiweyo. Ngo-1998, i-US yafuna ukuba i-folic acid yongezwe kwiinkozo ezithile (irayisi, isonka, ipasta kunye nezinye iisiriyeli) ukuqinisekisa ukutya okwaneleyo koluntu. Umzimba wakho kufuneka uguqule (ukuguqula) i-folic acid ibe kolunye uhlobo lwe-folate ngaphambi kokuba isetyenziswe kwisondlo.
I-Methylfolate (i-5-MTHF) yindlela yendalo, elula yokugaya i-vitamin B9 eyongezelelweyo kune-folic acid. Umzimba wakho unokusebenzisa ngoko nangoko olu hlobo lwe-folate.
Kubalulekile ukuba uqaphele ukuba i-folate ivakalelwa ukushisa kunye nokukhanya, ngoko ke iindlela zokupheka ezigcina ukutya okucebileyo kunokunceda ukugcina ixabiso labo lesondlo. Njengaso nasiphi na isondlo, kubalulekile ukuzuza ibhalansi ngokutya okwahlukeneyo kunye nokulungelelana ngaphandle kokuba iimeko ezithile zempilo okanye izigaba zobomi zifuna ukongezwa.