Koyi dalilin da yasa furucin yana da muhimmanci ga lafiyar ku
Menene folate / folic acid?
Folate shi ne bitamin B wanda zai iya narkewa da ruwa wanda ya samo asali a cikin abinci. Folic acid ne wani nau'i na roba wanda aka yi amfani dashi a cikin kayan aikin gina jiki.
Folate wajibi ne don al'ada na jini, ƙaddamar da kwayoyin nucleic acid ciki har da DNA da kuma kira na muhimman amino acid (sunadarai) wanda ke tallafawa lafiyar zuciya - kawai don suna da wasu ayyukan da ke cikin warkaswa a cikin lafiyar.
Mene ne yake haifar da rashi na fatar?
Mafi mahimmancin dalilin rashin rashi shine cin abinci mai cin abinci wanda ba shi da wadata mai arziki. Rashin raunin bitamin B1, B2 da B3 kuma zasu iya haifar da rashi.
Mutanen da ke fama da cutar Celiac, musamman ma wadanda aka gano kawai, suna jin dadin maganin malassorption na gina jiki mai tsanani saboda lalata microvilli na ciki. Wannan yana sanya Celiacs a mafi girma hadarin rashi rashi.
A shekara ta 1998, Cibiyar Abinci da Drugke ta Amurka ta ba da umurni cewa gine-ginen alkama ya kasance da karfi tare da acid acid. Gida yana da karfi tare da acid acid musamman don hana mummunan lalacewar haihuwa wanda ake kira ciwon kwakwalwa wanda ke haifar da sutura.
Masu aikin gine-ginen Gluten ba tare da buƙatar karfafa kayan su da folic acid ba.
Gluten-Free Foods da suke High a Folate
- Gyada ciki har da garbanzo, baƙar fata, lima, ruwa, ruwa, koda
- Leafy kore kayan lambu
- Asparagus
- Lentils
- Orange ruwan 'ya'yan itace da' ya'yan itatuwa citrus
- Abubuwa na dabba ciki har da kaji, naman alade, hanta, da kuma kifi
Gluten-Free Recipes High in Folate
- Gluten-Free Salad Recipes
- Naman alade da masara
- Soyan ruwan wake na Navy tare da Gishiri Mafarin Gishiri
- Gumuten-Free Asparagus Recipes
- Cincin ganyayyaki Lentil miya
RDA don Raba - Gurasar Abincin Gurasa ta Dietary (DFE)
- Jariri ... watanni 0-6 ... 65 mcg / day (AI)
- Jariri ... watanni 7-12 ... 80 mcg / rana (AI)
- Yara ... 1-3 shekaru ... 150 mcg / rana
- Yara ... 4-8 shekaru ... 200 mcg / rana
- Yara ... shekaru 9-13 ... 300 mcg / rana
- Matasan ... 14-18 shekaru ... 400 mcg / rana
- Manya ... 19 da mazan ... 400 mcg / rana
- Tashin ciki ... dukan zamanai ... 600 mcg / rana
- Yarayar dukan shekaru daban-daban ... 500 mcg / rana
mcg = microigrams
AI = isa mai kyau
Ƙara Koyo game da Raba da Lafiya
Cibiyar Kula da Lafiya na kasa - Ƙarin Shafin Gida na Dietary: Folate