I-Vitamin B9 - Izakhamzimba Ezibalulekile Zomlomo

I-Vitamin B9 yaziwa nangokuthi i-folate noma i-folic acid. Kuyivithamini encibilika emanzini edlala indima ebalulekile ezinqubweni ezihlukahlukene zezinto eziphilayo. Nazi ezinye izici ezibalulekile ze-Vitamin B9:

I-DNA Synthesis kanye Nokulungiswa:I-folate ibalulekile ekuhlanganiseni nasekulungiseni i-DNA. Idlala indima ebalulekile ekuhlukaniseni amaseli nasekukhuleni. Lokhu kubaluleke kakhulu ngezikhathi zokuhlukana nokukhula kwamaseli ngokushesha, njengalapho ekhulelwe nasebuntwaneni.

Ukwakhiwa Kwamangqamuzana Egazi Elibomvu:I-Folate ibandakanyeka ekukhiqizeni amangqamuzana egazi abomvu ( erythropoiesis ). Isebenzisana ne-Vitamin B12 ukuqinisekisa ukwakheka nokuvuthwa okufanele kwamangqamuzana egazi abomvu, abalulekile ekuthuthweni komoyampilo emzimbeni.

Ukuthuthukiswa kwe-Neural Tube:Ukudla okwanele kwe-folate kubalulekile ngesikhathi sokukhulelwa kusencane ukuvimbela ukukhubazeka kwe-neural tube ku-fetus ekhulayo. Ukukhubazeka kwe-Neural tube kungathinta ukuthuthukiswa kobuchopho nomgogodla. Ngenxa yalesi sizathu, amazwe amaningi atusa ukwengezwa kwe-folic acid kwabesifazane abaneminyaka yobudala yokuzala.

I-Amino Acid Metabolism:I-Folate ibandakanyeka kumetabolism yama-amino acid athile, okuhlanganisa nokuguqulwa kwe-homocysteine ​​​​ku-methionine. Amazinga aphezulu e-homocysteine ​​​​ahlotshaniswa nengozi eyengeziwe yesifo senhliziyo nemithambo yegazi, futhi ukuthatha i-folate eyanele kusiza ukulawula la mazinga.

Imithombo:Imithombo emihle yokudla ye-folate ihlanganisa imifino enamahlamvu aluhlaza (njengesipinashi ne-broccoli), okusanhlamvu (njengama-lentil nama-chickpeas), amantongomane, imbewu, isibindi, nokusanhlamvu okuqinile. I-Folic acid, uhlobo lokwenziwa lwe-folate, isetshenziswa ezithanjeni eziningi nokudla okuqinisiwe.

I-Daily Allowance Enconyiwe (RDA):Ukudla okunconyiwe kwansuku zonke kwe-folate kuyahlukahluka ngeminyaka, ubulili, kanye nesigaba sempilo. Abesifazane abakhulelwe, ngokwesibonelo, ngokuvamile badinga amanani aphezulu. I-RDA ivamise ukuvezwa ngama-micrograms of dietary folate equivalents (DFE).

Ukuntula:Ukuntuleka kwe-folate kungaholela ku-megaloblastic anemia, ebonakala ngamangqamuzana egazi abomvu amakhulu kunokuvamile. Kungase futhi kubangele ezinye izimpawu ezinjengokukhathala, ubuthakathaka, nokucasuka. Kwabesifazane abakhulelwe, ukuntuleka kwe-folate kuhlotshaniswa nengozi eyengeziwe yokukhubazeka kwe-neural tube ku-fetus ekhulayo.

Ukwengeza:Izithako ze-folic acid zivame ukutuswa kwabesifazane abahlela ukukhulelwa kanye naphakathi nokukhulelwa besebancane ukuze kuncishiswe ingozi yokukhubazeka kwe-neural tube. Abantu abanezimo ezithile zezokwelapha noma labo abaphuza imithi ethile nabo bangadinga ukwesekwa.

I-Folate vs. folic acid

Amagama e-folate ne-folic acid avame ukusetshenziswa ngokushintshana, kodwa empeleni ayizinhlobo ezahlukene zevithamini B9. Izinhlobo ezintathu eziyinhloko yilezi:
I-folate yenzeka ngokwemvelo ekudleni futhi ibhekisela kuzo zonke izinhlobo zikavithamini B9, kuhlanganise ne-folic acid.
I-Folic acid iwuhlobo lokwenziwa (lokwenziwa) lwe-B9 olutholakala kuma-supplement kanye nokudla okuqinisiwe. Ngo-1998, i-US yadinga ukuthi i-folic acid yengezwe kokusanhlamvu okuthile (irayisi, isinkwa, i-pasta nokunye okusanhlamvu) ukuze kuqinisekiswe ukudla okwanele komphakathi. Umzimba wakho udinga ukushintsha (ukuguqula) i-folic acid ibe olunye uhlobo lwe-folate ngaphambi kokuthi isetshenziselwe ukudla okunomsoco.
I-Methylfolate (5-MTHF) iwuhlobo lwe-vitamin B9 olungokwemvelo, okulula ukulugayeka kune-folic acid. Umzimba wakho ungasebenzisa ngokushesha lolu hlobo lwe-folate.
Kubalulekile ukuqaphela ukuthi i-folate izwela ukushisa nokukhanya, ngakho izindlela zokupheka ezigcina ukudla okune-folate zingasiza ukugcina inani lakho lokudla okunomsoco. Njenganoma yimuphi umsoco, kubalulekile ukuzuza ibhalansi ngokudla okuhlukahlukene nokulinganisela ngaphandle uma izimo ezithile zempilo noma izigaba zokuphila zidinga ukwengezwa.