Folic acid nyob rau hauv kev noj haus

Folic acid thiab folate yog ob qho tib si rau ib hom B vitamin (vitamin B9).

Folate yog hom vitamin B uas tshwm sim muaj hauv tej khoom noj xws li zaub ntsuab, zaub ntsuab, thiab taum pauv.

Folic acid yog neeg tsim (hluavtaws) folate. Nws muaj nyob hauv cov khoom pabcuam thiab ntxiv rau cov khoom noj muaj zog.

Cov ntsiab lus folic acid thiab folate feem ntau siv sib hloov pauv.

Folic acid yog dej-soluble. Cov vitamin tshuav tawm hauv lub cev los ntawm cov zis. Qhov ntawd txhais tau tias koj lub cev tsis khaws cov tshuaj folic acid. Koj yuav tsum tau noj cov vitamins kom txaus los ntawm cov zaub mov uas koj noj lossis los ntawm kev pabcuam ntxiv.

Folate muaj ntau txoj haujlwm hauv lub cev:

• Pab cov ntaub so ntswg loj hlob thiab cov hlwb ua haujlwm
• Ua haujlwm nrog cov vitamin B12 thiab vitamin C kom pab lub cev zom, siv, thiab tsim cov protein tshiab
• Pab tsim cov qe ntshav liab (pab tiv thaiv kom ntshav liab)
• Pab tsim cov DNA, lub tsev thaiv ntawm tib neeg lub cev, uas nqa cov ntaub ntawv keeb kwm caj ceg

Folate deficiency yuav ua rau:

• Zawv plab
• Grey plaub hau
• Lub qhov ncauj mob txhab
• Peptic rwj
• Kev loj hlob tsis zoo
• Tus nplaig o (glossitis)

Tej zaum nws yuav ua rau muaj qee qhov tsis nco qab txog tus mob.

Vim nws nyuaj rau kev folate ntau hauv cov zaub mov, cov poj niam xav txog kev xeeb tub yuav tsum tau noj cov tshuaj folic acid. Kev noj cov tshuaj folic acid kom txaus ua ntej thiab thaum cev xeeb tub pab tiv thaiv cov leeg hlwb tsis zoo, suav nrog spina bifida. Kev noj tshuaj ntau dua ntawm cov folic acid ua ntej koj xeeb tub thiab thaum muaj menyuam hauv plab thawj lub hlis yuav txo qis koj txoj kev nchuav menyuam.

Siv cov tshuaj folic acid ntxiv los kho qhov tsis muaj folate, thiab yuav pab qee yam kev coj khaub ncaws thiab mob pob txha.

Folate tshwm sim raws li khoom noj hauv qab no:

• Cov zaub ntsuab tsaus ntsuab
• Taum taum thiab taum pauv (legumes)
• Citrus txiv hmab txiv ntoo thiab kua txiv

Fortified txhais tau hais tias cov vitamins tau ntxiv rau hauv cov zaub mov. Ntau cov zaub mov muaj tam sim no muaj zog nrog cov folic acid. Ib txhia ntawm cov no yog:

• Kev tsim lub ncuav loj
• Cereals
• Hmoov nplej
• Cov pob kws
• Cov nplej zom
• Mov
• Lwm cov khoom lag luam lis

Nws kuj tseem muaj cov khoom lag luam tshwj xeeb hauv kev ua lag luam nyob rau hauv kev ua lag luam uas tau ua kom muaj cov tshuaj folic acid. Qee qhov ntawm no yog nyob rau theem uas tau ntsib lossis dhau ntawm RDA rau folate. Cov poj niam yuav tsum tau ceev faj txog suav nrog qhov ntau ntawm cov khoom no hauv lawv cov pluas noj nrog rau lawv cov kev yug menyuam hauv plab. Noj ntau dua yog tsis xav tau thiab tsis muab cov txiaj ntsig ntxiv.

Theem thev taus kom me ntsis txog qib folic acid yog 1000 micrograms (mcg) ib hnub. Qhov kev txwv no yog raws cov folic acid uas los ntawm cov khoom noj thiab cov khoom noj muaj zog. Nws tsis yog xa mus rau cov folate pom muaj nyob hauv cov khoom noj.

Folic acid tsis ua rau muaj kev phom sij thaum siv ntau qib uas pom zoo. Folic acid dissolves hauv dej. Qhov no txhais tau hais tias nws tau nquag tawm ntawm lub cev los ntawm kev tso zis, yog li cov nyiaj ntau dhau tsis tsim hauv lub cev.

Koj yuav tsum tsis txhob tau ntau tshaj 1000 mcg ib hnub ntawm folic acid. Kev siv tshuaj ntau ntawm cov tshuaj folic acid tuaj yeem npog qhov tsis txaus vitamin B12.

Txoj hauv kev zoo tshaj plaws kom tau txais cov kev xav tau niaj hnub ntawm cov vitamins tseem ceeb yog kev noj ntau yam zaub mov. Cov neeg nyob hauv Tebchaws Meskas feem ntau tau txais cov tshuaj folic acid txaus hauv lawv cov zaub mov noj vim tias muaj ntau hauv cov zaub mov.

Folic acid tuaj yeem pab txo qis kev pheej hmoo rau qee qhov kev yug me nyuam, xws li spina bifida thiab anencephaly.

• Cov poj niam uas muaj hnub nyoog yug me nyuam yuav tsum noj tsawg kawg 400 micrograms (mcg) ntawm folic acid ntxiv nyob rau txhua hnub ntxiv rau qhov uas pom hauv cov zaub mov muaj zog.
• Cov poj niam cev xeeb tub yuav tsum noj 600 micrograms ib hnub, lossis 1000 micrograms ib hnub yog tias xav tau menyuam ntxaib.
  

Cov Khoom Noj Muaj Txiaj Ntsig Zoo Tshaj Plaws (RDA) rau cov vitamins xav txog ntau npaum li cas ntawm cov vitamin feem ntau cov neeg yuav tsum tau txais ib hnub.

• RDA rau cov vitamins yuav siv los ua lub hom phiaj rau txhua tus neeg.
• Ntau npaum li cas ntawm cov vitamin koj xav tau yog nyob ntawm koj lub hnub nyoog thiab poj niam txiv neej. Lwm yam, xws li cev xeeb tub thiab mob, kuj tseem yog ib qho tseem ceeb.

Pawg Tswj Xyuas Khoom Noj thiab Khoom Noj ntawm Lub Tsev Kawm Txuj Ci Pom Zoo Kev nkag mus rau cov tib neeg - Kev Nyuaj Siab Txhua Hnub (DRIs) rau cov folate:

Cov Menyuam Mos

• 0 txog 6 hli: 65 mcg / hnub *
• 7 txog 12 hlis: 80 mcg / hnub *

* Rau cov menyuam mos txij thaum yug txog 12 lub hlis, Pawg Neeg Saib Xyuas Khoom Noj thiab Khoom Noj tau tsim ib qho Kev Siv Tau (AI) rau cov folate uas yog sib npaug rau cov folate ntau hauv kev noj qab nyob zoo, noj niam mis nyob hauv Tebchaws Meskas.

Cov menyuam

• 1 mus rau 3 xyoos: 150 mcg / hnub
• 4 txog 8 xyoo: 200 mcg / hnub
• 9 txog 13 xyoos: 300 mcg / hnub

Cov hluas thiab cov laus

• Cov txiv neej, hnub nyoog 14 xyoos thiab laus dua: 400 mcg / hnub
• Cov pojniam, hnub nyoog 14 xyoos thiab laus dua: 400 mcg / hnub
• Cov pojniam xeebtub txhua lub hnub nyoog: 600 mcg / hnub
• Cov poj niam pub mis noj txhua lub hnub nyoog: 500 mcg / hnub

Folic acid; Polyglutamyl folacin; Pteroylmonoglutamate; Folate

• Cov txiaj ntsig Vitamin B9
• Vitamin B9 los

Lub Tsev Noj Tshuaj Kho Mob (Tebchaws Asmeskas) Sawv Cev Pab Pawg ntawm Kev Tshawb Fawb Txog Kev Tshawb Fawb Txog Kev Ntsuas Raug Tshuaj thiab nws cov Vaj Huam Sib Luag ntawm Folate, Lwm Cov Tshuaj B, thiab Choline. Kev noj zaub mov yauv nkag mus rau thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, pantothenic acid, biotin, thiab choline. Xov Xwm Kawm Hauv Tebchaws. Washington, DC, 1998. PMID: 23193625 www.ncbi.nlm.nih.gov/pubmed/23193625.

Mason JB. Cov vitamins, lw cov zaub mov, thiab lwm yam micronutrients. Hauv: Goldman L, Schafer AI, eds. Goldman-Cecil TshuajCov. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: tshooj 218.

Mesiano S, Jones EE. Kev ua kom muaj me nyuam hauv plab, cev xeeb tub, thiab lactation. Hauv: Boron WF, Boulpaep EL, eds. Kws Kho Mob Kuaj Mob. 3lawm ed. Philadelphia, PA: Elsevier; 2017: chap 56.

Salwen MJ. Cov vitamins thiab kab kawm. Hauv: McPherson RA, Pincus MR, eds. Henry's Kev Kuaj Mob thiab Kev Tswj Xyuas los ntawm Laboratory Txoj KevCov. 23rd ed. St Louis, MO: Elsevier; 2017: chap 26.