Sivavanya ngokuzimeleyo zonke iimveliso kunye neenkonzo ezicetyiswayo. Ukuba ucofa amakhonkco esiwabonelelayo, sinokufumana imbuyekezo. Funda nzulu .
I-Folate, ekwabizwa ngokuba yivithamin B9, sisondlo esibalulekileyo esibaluleke ngakumbi kubasetyhini abakhulelweyo (okanye abanokukhulelwa). Idlala indima ephambili kwi-DNA synthesis, iprotein metabolism, ukwakheka kweeseli ezibomvu zegazi kunye nokunye. Kwaye ngelixa ukunqongophala kwe-folate akuqhelekanga kakhulu, abafazi abakwiminyaka yokuzala basemngciphekweni wokungafumani ngokwaneleyo.
Ngokutsho kwe Amaziko eSizwe ezeMpilo , abafazi abakhulelweyo bafuna i-600 micrograms ye-folate yonke imihla, ngelixa abafazi abancancisayo bafuna i-500 mcg kunye nabo bonke abanye abantu abadala bafuna i-400 mcg. 'I-Folate ibaluleke kakhulu ekukhulelweni kuba inokunceda ukukhusela kwingxaki yokuzalwa enzima kunye neyonzayo, kubandakanywa iziphene ze-neural tube,' utsho u-Shahzadi Devje, M.Sc., RD, umnini we Desi~licious RD . Okubanjiswayo kukuba ityhubhu ye-neural yenzeka kwinyanga yokuqala yokumitha-phambi kokuba abasetyhini abaninzi bazi ukuba bakhulelwe. Ngoko ngokwenene, nawuphi na umfazi onokukhulelwa kufuneka ajolise kwi-600 mcg ngosuku.
Kutheni kuvalwe i-buffet yedolophu
Ngelixa i-kale ingumthombo ogqwesileyo we-folate, akukho mfuneko yokuba uye edolophini kwisaladi enkulu ye-kale kwisidlo sasemini yonke imihla ukuze ufumane ukulungiswa kwakho. Kwaye ngelixa ii-ounces ezi-3 zesibindi senyama yenkomo (owona mthombo ubalaseleyo apho) ziya kukufumana isiqingatha sokuthatha kwakho okucetyiswayo, ayinguye wonke umntu ofuna ipleyiti yesibindi kunye namatswele kwisidlo sasemini yonke imihla. Ukuba uceba ukukhulelwa, i-Devje kunye nabanye ababoneleli bezempilo bancomela ukuncedisa nge-vitamin yangaphambi kokubeleka ukuze uqiniseke ukuba ubetha umthamo wakho wemihla ngemihla (njengesiqhelo, qiniseka ukuba udibane nogqirha wakho ngaphambi kokuba uqalise nayiphi na isongezelelo esitsha). Kodwa loo nto ayithethi ukuba awufanelanga ukuba ufumane izondlo ekutyeni, kwaye ngethamsanqa kukho iitoni zokhetho olutyebileyo lwefolate phaya, ukusuka kwiimbotyi ukuya kwi-shellfish ukuya kwisonka esithengiweyo. Ngezantsi zi-10 zezona zinto zibalaseleyo (kwaye zimnandi kakhulu!) imithombo ye-folate.
1. Isipinatshi
Nangona i-kale ifumana ingqalelo eninzi, ispinatshi ngenene ngowona mthombo wesityalo usekwe kwifolate. Ine-131 mcg nge-half-cup ephekiweyo, eyi-22% yomthamo ocetyiswayo wemihla ngemihla kubasetyhini abakhulelweyo, kunye nesinye kwisithathu sokuthatha okucetyiswayo kwabanye abantu abadala. Lisa Young , Ph.D., i-RD, i-dietitian yangasese, umbhali we Ekugqibeleni igcwele, ekugqibeleni iSlim kunye noprofesa oncedisayo wezondlo kwiYunivesithi yaseNew York, uncoma ukutya isaladi yesipinatshi efakwe ngamantongomane (omnye umthombo olungileyo) wokubetha okukhulu kwe-folate. Isipinatshi sikwangumthombo omkhulu we-nonheme (oko kukuthi, isityalo-based) intsimbi , kwakunye neevithamini A noC.
2. Isonka seSupermarket
Kuba i-folate ibaluleke kakhulu kuphuhliso lomntwana, iimveliso eziziinkozo ezicutshungulweyo zomelezwa ngefolate, utshilo u-Young. Kwaye nangona kungcono ukuba ungathembeli kuphela kwisonka sevenkile, kuyaqinisekisa ukwazi ukuba isilayi sesonka esimhlophe siqulethe i-50 mcg, eyi-8% yento ekucetyiswa ngayo imihla ngemihla kubasetyhini abakhulelweyo kunye ne-12% yento ekhuthazwayo kwabanye abantu abadala. Oko kuthetha ukuba isandwich enye inokuzisa ikota yeemfuno zakho zemihla ngemihla. (Kwaye, ewe, isonka sengqolowa singumthombo omkhulu, kwakhona!)
3. Isidlo sakusasa seCereal
Njengesonka, i-cereal yesidlo sakusasa yomelezwa nge-folate ngexesha lokucubungula. Ukuba ujonge ukonyusa umthamo wakho wefolate, ukutya okuziinkozo kwesidlo sakusasa kuza kuhambisa i-100 mcg, i-17% yeemfuno zemihla ngemihla zowasetyhini okhulelweyo, kunye ne-25% yeemfuno zabanye abantu abadala. Khetha leyo iphezulu kwifayibha kunye neswekile ephantsi, kwaye udibanise nekomityi yobisi olunamafutha aphantsi kwi-12 mcg yefolate eyongezelelweyo.
4. I-Peas-Eyed Black
'Ii-ertyisi ezinamehlo amnyama, nezikwaziwa njengee-ertyisi, zizidumba ezincinci ezinencasa ezinokonwatyelwa zishushu okanye zibandayo,' utsho uDevje. Bane-105 mcg ye-folate ngesiqingatha sekomityi nganye (i-17% ye-RDA yabasetyhini abakhulelweyo, i-26% yabanye abantu abadala), kwaye ininzi kakhulu. ' Ndiyayonwabela kwikhari efudumeleyo nenentliziyo entle enongwe ngeziqholo ezimnandi kwaye ndigqibe ngokucudisa ilamuni ye tart kunye necilantro entsha,' utshilo uDevje.
Iresiphi esemfanekisweni: I-Garlic-Parmesan Asparagus
5. I-asparagus
I-asparagus yindlu yamandla efolate, ene-89 mcg kwimikhonto emine nje. Leyo yi-15% yeemfuno zakho ukuba ukhulelwe, kunye ne-22% ukuba awukhulelwa. 'Ukuqhotsa imifuno epanini yindlela elula esiyisebenzisayo njengosapho oluxakekileyo ukuze sitye imifuno eninzi,' utshilo uDevje. 'Ngaphezu koko, ukuqhotsa yindlela entle yokuqaqambisa ubumnandi bendalo bemifuno. Gcoba nje ngeoli yeoli, ityuwa kunye nepepile, uze utshise kwi-400 degrees de upheke.' Uya kufumana idosi ye-potassium, i-thiamin, ivithamin A kunye ne-vitamin C.
6. Izihluma zaseBrussels
Kwiinyanga ezibandayo, tshintsha i-asparagus kwi-earth ibrussels sprouts . Baye bafumana i-78 mcg ye-folate ngesiqingatha sekomityi, oku kuthetha ukuba abafazi abakhulelweyo baya kufumana i-13% yeemfuno zabo zemihla ngemihla kwaye abanye abantu abadala baya kufumana i-20%. (Kwaye masibe yinyani: Xa amahlumela aseBrussels aphekwe ngokufanelekileyo, ngubani odla isiqingatha sekomityi ngexesha?) 'Le mifuno ye-cruciferous iqulethe i-fiber, i-vitamin C kunye ne-antioxidants,' u-Devje uthi. Uyawanqunqa kwaye asebenzise ekrwada kwiisaladi, kodwa unokuwosa ade abe mdaka kwaye aqabe emphethweni.
7. Irayisi emhlophe
Yikholwa okanye cha, irayisi emhlophe nayo iqiniswe nge-folate. Ine-15% (90 mcg) yeemfuno zakho zemihla ngemihla ukuba ukhulelwe, kunye ne-22% ukuba awukho. Ngenxa yokuba irayisi emhlophe ayinalo inqanaba lefiber kunye nezinye izondlo ezifumaneka kwirayisi emdaka kunye nezinye iinkozo ezipheleleyo, yinto efanelekileyo ukuyidla kunye nemfumba yemifuno enefiber. Ngethamsanqa, sineeresiphi ezininzi ze-veggie-packed sticker-fry ezihambelana ngokugqibeleleyo nebhili.
Walmart intshontsho fil isosi
8. Ivokhado
Ukuba ufuna esinye isizathu sokuba wonwabe iponyoponyo yonke imihla, yazi ukuba isiqingatha-indebe (isilayidi) iya kuzisa i-59 mcg ye-folate-10% yeemfuno zakho zemihla ngemihla ukuba ukhulelwe, kunye ne-15% ukuba awukho. Mhlawumbi uneengcamango ezininzi malunga nendlela yokusebenzisa esi siqhamo simangalisayo, esisisityebi kwi-potassium, ifayibha kunye namafutha angaxutywanga.
9. Ii-Peas eziluhlaza
Luhlaza iiertyisi zisisiseko ngesizathu. Kulula ukuzithenga ezikhenkcezisiweyo, zilungiselele ngokukhawuleza, ziguquguquka kwaye zilungele abantwana. Bakwangumthombo omkhulu we-folate, kunye ne-47 mcg ngesiqingatha sekomityi yokukhonza. (Leyo yi-8% yenjongo yakho yemihla ngemihla ukuba ukhulelwe kunye ne-12% ukuba awukho.) Imifuno eluhlaza yesitashi nayo iphezulu kwi-zinc kunye nezinye i-antioxidants, kwaye inokuphoswa kuyo nayiphi na inani leendlela zokupheka, ukusuka kwi-pasta ukuya kwisaladi. ukuba isityu.
10. Unonkala
Unonkala abathandi cake, vuyani. Le ntlanzi i-shellfish ipakisha i-39 mcg ye-folate kwii-ounces ezi-3, eyi-9% yezinto ezininzi ezifunwa ngabantu abadala imihla ngemihla. Ikwalungile kubafazi abakhulelweyo (ukuba nje ivumba alicimekiyo), kuba ine-6% yeemfuno zakho ze-folate kwaye ihanjiswa iphekwe ngokupheleleyo, iyenza ikhuseleke ukuyitya. Ikwangumthombo omkhulu weprotheyini, ivithamin B12 kunye neselenium.
