4 Muaj Feem Tsawg Qhov Los Ntawm Qhov Pleev Tau Ntau Folic Acid

Zoo Siab

• Ntev li cas cov folic acid ntau zuj zus
• 1. Siv tau cov tshuaj B12 tsis muaj lub ntsej muag
• 2. Tej zaum yuav ua kom lub hnub nyoog muaj feem ntsig txog lub hlwb poob qis
• 3. Ua rau cov menyuam yaus lub hlwb qeeb qeeb
• 4. Yuav ua rau kom muaj kev rov qab mob kheesxaws dua
• Pom zoo siv, ntau npaum li cas, thiab kev tuaj yeem cuam tshuam tau
• Hauv qab kab

Folic acid yog daim ntawv foos ntawm vitamin B9, uas yog vitamin B ua lub luag haujlwm tseem ceeb hauv kev tsim cov cell thiab DNA. Nws pom tshwj xeeb hauv cov vitamins thiab qee cov zaub mov muaj zog.

Hloov pauv, cov vitamin B9 hu ua folate thaum nws tshwm sim hauv cov zaub mov. Taum, txiv kab ntxwv, zaub paj, zaub pob, zaub ntsuab, avocados, thiab cov zaub ntsuab muaj txhua yam folate.

Kev Siv Txhua Hnub Siv (RDI) rau cov vitamin no yog 400 mcg rau cov neeg laus feem ntau, txawm hais tias cov poj niam cev xeeb tub thiab pub niam mis yuav tsum tau 600 thiab 500 mcg, feem (1).

Cov ntshav folate qis dua tau cuam tshuam txog kev noj qab haus huv, xws li muaj kev pheej hmoo ntau dua ntawm kev yug menyuam, mob plawv, mob hlab ntsha tawg, thiab qee yam mob qog nqaij hlav (,,,,).

Txawm li cas los xij, ntau cov folic acid los ntawm cov tshuaj yuav cuam tshuam koj txoj kev noj qab haus huv.

Nov yog 4 qhov teeb meem tshwm sim ntawm cov folic acid ntau dhau.

Ntev li cas cov folic acid ntau zuj zus

Koj lub cev zom zaws thiab nqus cov folate thiab folic acid nyob hauv kev sib txawv me ntsis.

Piv txwv li, yuav luag txhua yam ntawm cov folate koj noj los ntawm cov zaub mov tau tawg thiab hloov mus rau hauv nws txoj kev nquag hauv koj lub plab ua ntej nkag rau hauv koj cov hlab ntshav ().

Hauv kev sib piv, ntau feem pua ​​me me ntawm folic acid koj tau txais los ntawm cov khoom noj muaj zog lossis tshuaj ntxiv tau muab rau hauv nws txoj kev nquag hauv koj lub plab ().

Qhov so xav tau kev pab ntawm koj lub siab thiab lwm cov ntaub so ntswg kom hloov dua siab tshiab los ntawm kev ua qeeb thiab tsis muaj txiaj ntsig ().

Xws li, cov tshuaj folic acid los yog cov zaub mov muaj zog yuav ua rau cov folic acid tsis txaus (UMFA) kom ntau nyob hauv koj cov ntshav - qee yam tsis tshwm sim thaum koj noj cov zaub mov muaj protein ntau (,).

Qhov no yog hais txog vim tias qib siab ntawm UMFA zoo nkaus li txuas rau ntau yam kev txhawj xeeb txog kev noj qab haus huv (1,,,,,,,).

Koj lub cev zom zaws thiab nqus folate yooj yim dua folic acid. Kev noj cov tshuaj folic acid ntau dhau tuaj yeem ua rau UMFA tsim tsa hauv koj lub cev, uas tuaj yeem ua rau muaj kev cuam tshuam txog kev noj qab haus huv tsis zoo.

1. Siv tau cov tshuaj B12 tsis muaj lub ntsej muag

Kev noj haus folic acid ntau tuaj yeem npog qhov tsis txaus vitamin B12.

Koj lub cev siv cov vitamins B12 ua cov ntshav liab thiab ua kom koj lub plawv, hlwb, thiab lub paj hlwb ua haujlwm zoo (18).

Thaum tsis kho, qhov ua kom tsis muaj xaum no yuav txo tau koj lub hlwb kev ua haujlwm ib txwm muaj thiab ua rau lub paj hlwb puas. Qhov kev puas tsuaj no feem ntau tsis tuaj yeem hloov tau, uas ua rau ncua sij hawm kuaj pom muaj tus kab mob vitamin B12 tsis txaus ntseeg tshwj xeeb yog kev txhawj xeeb (18).

Koj lub cev siv folate thiab vitamin B12 zoo sib xws heev, txhais tau tias qhov tsis muaj peev xwm ua tau yuav ua rau cov tsos mob zoo sib xws.

Qee cov pov thawj qhia tau tias cov tshuaj folic acid yuav npog cov vitamin-B12 ua rau megaloblastic anemia, uas yuav ua rau muaj qhov tsis txaus cov vitamin B12 mus tsis muaj kev tiv thaiv (,).

Yog li, cov tib neeg ntsib cov tsos mob zoo li tsis muaj zog, nkees, ua rau muaj teeb meem nyuaj, thiab txog siav ua pa tuaj yeem tau txais txiaj ntsig los ntawm lawv cov qib B12 kuaj.

Kev nkag siab ntawm folic acid ntau dua tej zaum yuav npog qhov tsis txaus vitamin B12. Nyeg, qhov no yuav ua rau koj muaj kev pheej hmoo ntawm lub paj hlwb thiab cov leeg hlwb kev puas tsuaj.

2. Tej zaum yuav ua kom lub hnub nyoog muaj feem ntsig txog lub hlwb poob qis

Kev noj cov tshuaj folic acid ntau dhau yuav ua rau lub hnub nyoog ntsig txog lub hlwb tsawg dua, tshwj xeeb yog cov neeg muaj vitamin B12 tsawg.

Ib txoj kev tshawb nrhiav hauv cov neeg muaj hnub nyoog 60 xyoo txuas nrog cov qib folate siab mus rau qhov kev xav hauv lub hlwb uas tsis tshua muaj vitamin B12 ntau ntau - tab sis tsis yog rau cov neeg muaj B12 ().

Cov neeg koom nrog cov ntshav folate qib siab ua tiav lawv los ntawm kev noj haus ntau ntawm cov folic acid nyob rau hauv daim ntawv ntawm cov khoom noj muaj zog thiab tshuaj ntxiv, tsis yog los ntawm kev noj cov zaub mov muaj folate-nplua nuj.

Ib txoj kev tshawb nrhiav ntxiv qhia tias cov neeg muaj folate ntau ntau tab sis tsis tshua muaj vitamin B12 ntau dua tuaj txog 3.5 zaug yuav ua rau lub hlwb khiav tsis zoo dua li cov uas muaj ntshav sib luag ().

Cov kws tshawb nrhiav tau ceeb toom tias ntxiv nrog cov tshuaj folic acid yuav cuam tshuam rau kev mob hlwb hauv cov neeg laus uas muaj cov vitamins B12 tsawg.

Ntxiv mus, lwm yam kev tshawb fawb txuas tau ntau dhau ntawm kev siv cov tshuaj folic acid rau kev puas siab puas ntsws poob ().

Nco ntsoov tias yuav tsum muaj kev kawm paub ntxiv ua ntej kev txiav txim siab muaj zog.

Kev noj folic acid ntau tuaj yeem ua rau lub hlwb poob qis thaum muaj hnub nyoog, tshwj xeeb yog cov tib neeg muaj vitamin B12 tsawg. Txawm li cas los xij, kev tshawb fawb ntxiv yog tsim nyog.

3. Ua rau cov menyuam yaus lub hlwb qeeb qeeb

Kev noj tshuaj folate txaus kom txaus thaum cev xeeb tub yog qhov tseem ceeb rau koj tus menyuam lub hlwb kev loj hlob thiab txo qhov kev pheej hmoo ntawm kev ua tsis ncaj (,, 23, 24).

Vim tias ntau tus poj niam tsis tau RDI los ntawm cov khoom noj ib leeg, cov poj niam ntawm lub hnub nyoog yug menyuam feem ntau xav kom noj folic acid pab ntxiv (1).

Txawm li cas los xij, ntxiv nrog cov folic acid ntau dhau lawm yuav ua rau muaj peev xwm tiv thaiv insulin thiab ua rau lub hlwb qeeb qeeb hauv cov menyuam yaus.

Hauv ib txoj kev tshawb nrhiav, 4- thiab 5-xyoo-laus uas nws niam tau ntxiv nrog ntau dua 1,000 mcg ntawm folic acid nyob rau ib hnub thaum cev xeeb tub - ntau dua qhov Tolerable Upper Intake Theem (UL) - tau qhab nia qis dua ntawm kev ntsuam xyuas lub hlwb li cov menyuam ntawm cov poj niam uas coj 400–999 mcg nyob rau ib hnub ().

Lwm txoj kev tshawb fawb tau txuas cov ntshav ntau dua ntawm cov folate thaum cev xeeb tub mus rau qhov kev pheej hmoo siab ntawm insulin ntau dua nyob rau cov menyuam yaus hnub nyoog 9-13 ().

Txawm hais tias yuav tsum tau tshawb fawb ntxiv, nws yuav zoo tshaj kom tsis txhob noj ntau tshaj li qhov tau hais tseg nyob rau hauv txhua hnub ntawm 600 mcg ntawm folic acid ntxiv thaum cev xeeb tub tshwj tsis yog qhia tawm lwm txoj kev los ntawm tus kws kho mob.

Cov tshuaj folic acid yog txoj hauv kev zoo los pab txhawb cov qib folate thaum cev xeeb tub, tab sis kev noj tshuaj ntau dhau yuav ua rau cov insulin tsis kam thiab ua rau lub hlwb qeeb qeeb hauv cov menyuam yaus.

4. Yuav ua rau kom muaj kev rov qab mob kheesxaws dua

Folic acid lub luag haujlwm hauv kabmob kheesxaws muaj ob zaug.

Kev tshawb fawb qhia tau hais tias kev ua kom cov hlwb noj qab haus huv kom txaus cov tshuaj folic acid tuaj yeem tiv thaiv lawv los ntawm kev mob qog noj ntshav. Txawm li cas los xij, kev nthuav tawm cov kab mob cancer rau cov vitamin yuav pab lawv loj hlob lossis kis (,,).

Uas tau hais tias, kev tshawb fawb yog sib xyaw. Thaum qee qhov kev tshawb fawb pom qhov nce me me hauv kev pheej hmoo mob qog noj ntshav rau cov neeg noj tshuaj folic acid, feem ntau cov kev tshawb fawb qhia tsis txuas ntxiv ((,,,,).

Txoj kev pheej hmoo yuav nyob ntawm hom mob cancer, nrog rau koj tus kheej li keeb kwm.

Piv txwv, kev tshawb fawb qhia tias yav dhau los cov neeg tau kuaj mob qog nqaij hlav prostate lossis txoj hnyuv plab uas ntxiv nrog ntau dua 1,000 mcg ntawm folic acid ib hnub muaj 1.7-6.4% ntau dua ntawm kev muaj mob qog nqaij hlav (,).

Tseem, tseem muaj kev tshawb fawb ntxiv.

Nco ntsoov tias kev noj zaub mov folate ntau ntau tsis zoo li yuav ua rau muaj mob qog nqaij hlav cancer - thiab kuj tseem yuav pab txo nws (,).

Kev noj cov tshuaj folic acid ntau dhau yuav ua rau cov kab mob cancer muaj peev xwm loj tuaj thiab sib kis tau, txawm hais tias yuav tsum muaj kev tshawb fawb ntxiv. Qhov no yuav tshwj xeeb rau cov tib neeg muaj keeb kwm mob cancer.

Pom zoo siv, ntau npaum li cas, thiab kev tuaj yeem cuam tshuam tau

Folic acid muaj nyob hauv ntau cov tshuaj muaj ntau yam tshuaj, yug menyuam, thiab cov vitamins B tsis zoo, tab sis nws tseem muag raws li cov neeg ntxiv. Hauv qee lub tebchaws, qee yam zaub mov muaj npe tseem nyob hauv cov vitamins no.

Cov tshuaj noj folic acid feem ntau yog siv los tiv thaiv lossis kho cov qib ntshav muaj roj tsawg. Ntxiv mus, cov poj niam cev xeeb tub lossis cov neeg npaj yuav xeeb tub feem ntau coj lawv kom txo qis kev pheej hmoo ntawm kev yug menyuam (1).

RDI rau folate yog 400 mcg ib hnub rau cov neeg laus feem ntau, 600 mcg ib hnub thaum cev xeeb tub, thiab 500 mcg ib hnub thaum pub niam mis. Cov tshuaj ntxiv rau noj yog feem ntau los ntawm 400-800 mcg (1).

Cov tshuaj folic acid pab tuaj yeem yauv tau yam tsis muaj daim ntawv xaj thiab feem ntau suav tias yog kev nyab xeeb thaum noj ib zaug ().

Uas tau hais tias, lawv tuaj yeem cuam tshuam nrog qee cov tshuaj noj, suav nrog cov siv los kho mob nriaj, mob caj dab, thiab mob cab. Yog li, ib tus neeg noj tshuaj yuav tsum sab laj ib tus kws tshaj lij ua ntej noj cov tshuaj folic acid (1).

Folic acid pab ntxiv yog siv los txo qhov kev pheej hmoo ntawm kev yug menyuam, nrog rau kev tiv thaiv lossis kho folate. Feem ntau lawv suav tias muaj kev nyab xeeb tab sis tuaj yeem cuam tshuam nrog qee yam tshuaj noj.

Hauv qab kab

Cov tshuaj folic acid feem ntau muaj kev nyab xeeb thiab muab txoj hauv kev yooj yim los tswj kom muaj cov folate ntau ntau.

Ntawd tau hais tias, kev noj haus folic acid ntau ntxiv yuav ua rau muaj kev phiv ntau yam, nrog rau kev txhim kho hlwb qeeb qeeb hauv cov menyuam yaus thiab ua rau lub hlwb qeeb zuj zus hauv cov laus.

Thaum tseem muaj kev tshawb fawb ntxiv, koj tuaj yeem ua haujlwm nrog koj tus kws kho mob los txiav txim siab txog koj qib folate thiab saib seb puas tsim nyog ntxiv.