15 Cov Khoom Noj Muaj Kev Noj Qab Haus Huv Uas Muaj Siab nyob hauv Folate (Folic Acid)

Zoo Siab

• 1. Cov Ob Chav
• 2. Asparagus
• 3. Cov Qe
• 4. Nplooj zaub nplooj
• 5. Beets
• 6. Citrus txiv hmab txiv ntoo
• 7. Zaub pob ntawm nplooj ntoo
• 8. Cov zaub mov ci
• 9. Cov txiv ntoo thiab noob
• 10. Nqaij nyuj nplooj siab
• 11. Nplej nyom
• 12. Papaya
• 13. Tsawb Vaj
• 14. Avocado
• 15. Muaj txhab nplej
• Hauv qab kab

Folate, tseem hu ua vitamin B9, yog cov dej-soluble vitamin uas muaj ntau cov haujlwm tseem ceeb hauv koj lub cev.

Hauv kev qhia tshwj xeeb, nws txhawb cov kev ua haujlwm noj qab haus huv ntawm tes thiab txhawb txoj kev loj hlob ntawm tus menyuam hauv plab thiab kev txhim kho kom txo tau qhov kev pheej hmoo ntawm kev yug menyuam ().

Vitamin B9 tau pom zoo nyob rau hauv ntau cov zaub mov, nrog rau hauv daim ntawv ntawm folic acid nyob rau hauv cov zaub mov muaj zog.

Nws pom zoo kom cov neeg laus noj qab haus huv tau txais tsawg kawg 400 mcg ntawm folate ib hnub los tiv thaiv qhov tsis muaj peev xwm (2).

Nov yog 15 khoom noj qab nyob zoo uas muaj folate lossis folic acid ntau.

1. Cov Ob Chav

Legumes yog cov txiv hmab txiv ntoo lossis noob ntawm txhua tsob nroj hauv Fabaceae tsev neeg, suav nrog:

• taum
• taum mog
• lentils

Txawm hais tias tus nqi pes tsawg ntawm folate hauv legumes tuaj yeem sib txawv, lawv yog qhov zoo ntawm folate.

Piv txwv li, ib khob (177 grams) ntawm cov taum raum muaj 131 mcg ntawm folate, lossis li 33% ntawm Tus Nqi Txhua Hnub (DV) ().

Lub caij no, ib lub khob (198 grams) ntawm cov hmoov sib xyaw muaj 358 mcg ntawm folate, uas yog 90% ntawm DV ().

Cov lus cev tseem yog qhov uas zoo ntawm cov protein, fiber ntau, thiab tshuaj tua kab mob antioxidant, thiab cov micronutrients tseem ceeb xws li poov tshuaj, magnesium, thiab hlau ().

Legumes yog nplua nuj nyob hauv folate thiab ntau lwm yam kev pab cuam. Ib lub khob (198 grams) cov hmoov av siav muaj 90% ntawm DV, thaum ib lub khob (177 grams) cov taum raum muaj txog 33% ntawm DV.

2. Asparagus

Asparagus muaj cov tshuaj muaj ntau cov vitamins thiab minerals, suav nrog cov folate.

Qhov tseeb, ib nrab-khob (90-gram) ua haujlwm ntawm siav asparagus muaj txog 134 mcg ntawm folate, lossis 34% ntawm DV ().

Asparagus tseem nplua nuj nyob hauv antioxidants thiab tau pom tias muaj kev tiv thaiv kev tiv thaiv thiab muaj zog ().

Dab tsi ntxiv, nws yog qhov zoo tshaj plaws ntawm kev noj qab haus huv fiber ntau, ua rau muaj txog 6% ntawm koj qhov kev xav tau fiber ntau hauv ib zaug ib zaug ().

Asparagus yog qhov muaj fiber ntau thiab muaj qhov zoo ntawm folate, nrog li 34% ntawm DV ib nrab khob.

3. Cov Qe

Ntxiv cov qe rau koj cov kev noj haus yog txoj hauv kev zoo los ua kom koj cov khoom noj muaj txiaj ntsig zoo, nrog rau cov folate.

Tsuas yog ib lub qe loj ntim 22 mcg ntawm folate, lossis kwv yees li 6% ntawm DV ().

Xws li tsuas yog qee cov qe hauv koj cov zaub mov noj txhua lub lim tiam yog ib txoj kev yooj yim los txhawb koj cov folate thiab pab ua kom tau raws li qhov koj xav tau.

Cov qe kuj tseem muaj cov protein, selenium, riboflavin, thiab vitamin B12 ().

Tsis tas li ntawd xwb, lawv tau muaj lutein thiab zeaxanthin ntau, ob qho tshuaj tiv thaiv kab mob antioxidant uas tuaj yeem pab txo kev pheej hmoo ntawm qhov muag teeb meem zoo li macular degeneration (,).

Cov qe yog qhov zoo ntawm folate, nrog kwv yees li 6% ntawm DV hauv tsuas yog ib lub qe loj.

4. Nplooj zaub nplooj

Cov zaub ntsuab xws li zaub ntsuab, kale, thiab arugula tsis muaj calories ntau tab sis tawg nrog ntau cov vitamins thiab cov zaub mov, nrog rau cov folate.

Ib khob (30 gram) ntawm cov zaub ntsuab nyoos muab 58,2 mcg, lossis 15% ntawm DV ().

Cov nplooj zaub ntsuab tseem muaj fiber ntau thiab vitamins K thiab A. Lawv tau cuam tshuam nrog cov txiaj ntsig kev noj qab haus huv ntau.

Cov kev tshawb fawb qhia tias kev noj zaub ntau dhau los, xws li zaub ntsuab, yuav cuam tshuam nrog kev txo tus mob, txo qis mob qog nqaij hlav, thiab nce phaus (,,).

Cov zaub ntsuab muaj ntau yam khoom noj muaj txiaj ntsig, nrog rau cov folate. Ib khob (30 grams) ntawm cov zaub ntsuab nyoos muaj kwv yees li 15% ntawm DV.

5. Beets

Ntxiv rau kev muab cov xim tawg rau cov zaub mov tseem ceeb thiab cov khoom qab zib zoo ib yam, beets muaj ntau yam khoom noj muaj txiaj ntsig zoo.

Lawv muaj ntau ntawm cov manganese, potassium, thiab vitamin C uas koj xav tau nyob rau ib hnub.

Lawv tseem yog qhov zoo ntawm folate, nrog ib lub khob (136 grams) ntawm cov beets nyoos uas muaj 148 mcg ntawm folate, lossis li 37% ntawm DV ().

Dhau li ntawm lawv cov micronutrient cov ntsiab lus, beets muaj qhov ntau hauv nitrates, ib hom ntawm cov nroj tsuag sib xyaw ua ke tau cuam tshuam nrog ntau cov txiaj ntsig kev noj qab haus huv.

Ib txoj kev tshawb fawb me me tau qhia tias haus cov kua txiv beetroot ua rau ib pliag systolic cov ntshav siab ib ntus los ntawm 4-5 mmHg hauv cov neeg laus noj qab haus huv ().

Beets yog siab nyob rau hauv nitrates thiab folate. Ib khob (136 grams) ntawm cov beets nyoos muaj 37% ntawm DV rau folate.

6. Citrus txiv hmab txiv ntoo

Dhau li ntawm kev qab thiab tag nrho ntawm cov qab, cov txiv qaub zoo li cov txiv kab ntxwv, txiv kab ntxwv qaub, txiv qaub, thiab txiv qaub yog cov nplua nuj hauv folate.

Tsuas yog ib lub txiv kab ntxwv loj loj muaj 55 mcg ntawm folate, lossis li 14% ntawm DV ().

Cov txiv hmab txiv ntoo hauv lub txiv qaub kuj ntim nrog vitamin C, ib qho tseem ceeb micronutrient uas tuaj yeem pab txhim kho kev tiv thaiv kab mob thiab pab tiv thaiv kab mob ().

Qhov tseeb, kev soj ntsuam tshawb pom tau pom tias kev noj cov txiv qaub ntau ntxiv tuaj yeem cuam tshuam nrog kev pheej hmoo tsawg dua ntawm lub mis, mob plab, thiab mob qog nqaij hlav (,,).

Citrus txiv hmab txiv ntoo muaj ntau ntawm cov vitamin C thiab folate. Ib lub txiv kab ntxwv loj muaj kwv yees li 14% ntawm DV.

7. Zaub pob ntawm nplooj ntoo

Cov khoom noj muaj txiaj ntsig no yog rau cov tsev neeg zaub zaub zoo nkauj thiab muaj feem ua rau lwm cov zaub ntsuab zoo li kale, zaub cob pob, zaub qhwv, thiab kohlrabi.

Zaub pob qe muaj brimming nrog ntau cov vitamins thiab minerals thiab tshwj xeeb tshaj yog siab hauv folate.

Ib nrab khob (78-gram) ua haujlwm ntawm cov roj siav zaub tuaj yeem muab 47 mcg folate, lossis 12% ntawm DV ().

Lawv tseem yog qhov zoo ntawm kaempferol, ib qho tshuaj antioxidant txuam nrog kev pabcuam kev noj qab haus huv ntau.

Kev tshawb fawb tsiaj pom tias kaempferol tuaj yeem pab txo qhov mob thiab tiv thaiv oxidative puas tsuaj (,).

Zaub pob qe muaj cov xov tooj zoo ntawm cov tshuaj tiv thaiv kab mob antioxidant thiab micronutrients. Ib nrab khob (78 grams) ntawm cov zaub pob siav muab tau li 12% ntawm DV rau folate.

8. Cov zaub mov ci

Cov npe muaj txiaj ntsig zoo rau nws cov khoom noj khoom haus txhawb kev noj qab haus huv, ntxiv cov zaub cob pob rau koj cov zaub mov tuaj yeem muab cov txiaj ntsig zoo ntawm cov vitamins thiab tshuaj noj kom tsawg.

Thaum nws los ntawm folate, ib khob (91 grams) ntawm cov zaub cob pob nyoos muaj nyob ib puag ncig 57 mcg ntawm folate, lossis kwv yees li 14% ntawm DV ().

Siav zaub cob pob muaj ntau dua li folate, nrog txhua ib nrab khob (78-gram) ua haujlwm muab 84 mcg, lossis 21% ntawm DV ().

Zaub cob pob tseem muaj ntau hauv manganese thiab vitamins C, K, thiab A.

Nws zoo li no muaj ntau yam muaj txiaj ntsig ntawm cov nroj tsuag sib xyaw ua ke, suav nrog sulforaphane, uas tau kawm ntev ntev rau nws cov peev xwm tiv thaiv qog noj ntshav ().

Zaub cob pob, tshwj xeeb tshaj yog thaum siav, yog nplua nuj hauv folate. Ib khob (91 grams) ntawm cov zaub cob pob nyoos muab 14% ntawm DV, thaum ib nrab khob (78 grams) ntawm zaub cob pob tau muab 21% ntawm koj cov kev xav tau txhua hnub.

9. Cov txiv ntoo thiab noob

Muaj ntau ntau ntawm qhov laj thawj los xav txog qhov koj tau txais los ntawm cov txiv ntoo thiab noob.

Ntxiv nrog rau qhov muaj protein ntau koob, lawv muaj nplua nuj nyob hauv fiber ntau thiab ntau yam vitamins thiab minerals uas koj lub cev xav tau.

Koom nrog ntau cov noob txiv thiab noob rau hauv koj cov zaub mov tseem tuaj yeem pab koj ua raws li koj xav tau folate txhua hnub.

Tus nqi ntawm cov folate hauv ntau hom txiv ntoo thiab noob tuaj yeem sib txawv me ntsis.

Ib ooj (28 grams) ntawm walnuts muaj txog 28 mcg ntawm folate, lossis ib ncig ntawm 7% ntawm DV, thaum tib qho kev ua haujlwm ntawm cov noob flax muaj txog 24 mcg ntawm folate, lossis 6% ntawm DV (,).

Cov txiv ntoo thiab cov noob muab ib qho zoo ntawm folate hauv ib qho. Ib ooj (28 grams) ntawm almonds thiab flax noob muab 7% thiab 6% ntawm DV, raws li.

10. Nqaij nyuj nplooj siab

Nqaij ntses plab yog ib qho zoo tshaj plaws los ntawm cov folate muaj.

Ib qho 3-ooj (85-gram) kev ua haujlwm ntawm cov nqaij ua siav nqaij nyuj 212 mcg ntawm folate, lossis li ntawm 54% ntawm DV ().

Ntxiv rau cov folate, ib zaug ua haujlwm ntawm cov nqaij nyug siab tuaj yeem ua tau thiab tshaj li qhov koj xav tau txhua hnub rau cov vitamin A, vitamin B12, thiab tooj liab ().

Nws kuj tseem muaj cov protein, muab ib qho twg 24 grams rau ib 3 ounce (85-gram).

Protein yog qhov tsim nyog rau kev kho cov ntaub so ntswg thiab kev tsim cov enzymes tseem ceeb thiab cov tshuaj hormones.

Nqaij nyoos daim siab yog muaj protein ntau thiab folate, nrog kwv yees li 54% ntawm DV ntawm folate hauv ib zaug 3-ounce (85-gram) ua haujlwm.

11. Nplej nyom

Kab nplej yog lub embryo ntawm lub noob nplej pob kws.

Txawm hais tias nws feem ntau tshem tawm hauv cov txheej txheem milling, nws muab cov khoom siv zoo ntawm cov vitamins, minerals thiab antioxidant.

Tsuas yog ib ooj (28 grams) ntawm cov nplej txhauv muab 78.7 mcg ntawm folate, uas sib npaug txog 20% ​​ntawm koj txhua hnub folate xav tau ().

Nws kuj tseem muaj cov nplaim hluav taws xob zoo, muab tau txog 16% ntawm fiber ntau koj xav tau ib hnub nyob rau hauv ib ooj (28 grams) ().

Fiber ntau maj mam txav los ntawm koj qhov hnyuv, ntxiv ntau rau koj cov quav los pab txhawb kev ua ntu zus, tiv thaiv kom tsis txhob cem quav, thiab tswj kom cov ntshav qab zib kom nyob tsis tus (,).

Tus kab mob cov kab mob yog qhov muaj fiber ntau, tshuaj tua kab mob tiv thaiv, thiab micronutrients. Ib ooj (28 grams) ntawm cov nplej txhauv muaj txog 20% ​​ntawm DV rau folate.

12. Papaya

Papaya yog cov txiv ntoo-txiv hmab txiv ntoo uas muaj kua zaub ntsuab tauj rau Mexico teb thiab Central Asmeskas.

Dhau li ua qab thiab tag nrho ntawm tsw, papaya yog jam-ntim nrog folate.

Ib khob (140 grams) ntawm txiv ntoo nyoos muaj 53 mcg ntawm folate, uas yog sib npaug li 13% ntawm DV ().

Tsis tas li ntawd, txiv kab ntxwv muaj ntau nyob rau hauv cov vitamin C, potassium, thiab tshuaj tua kab mob zoo li carotenoids ().

Cov poj niam cev xeeb tub yuav tsum txiav txim siab tsis txhob noj cov txiv ntoo papaya unripe.

Cov kws tshawb nrhiav kwv yees hais tias kev noj zaub mov ntau ntawm cov kua txiv uas tsis muaj nplooj siab ua rau lub cev xeeb tub ua ntej, tab sis cov pov thawj tsis muaj zog ().

Papaya yog nplua nuj nyob hauv antioxidants thiab folate. Ib khob (140 grams) ntawm txiv ntoo nyoos muab kwv yees li 13% ntawm DV rau folate.

13. Tsawb Vaj

Cov nplua nuj nyob hauv ntau cov vitamins thiab minerals, Tsawb yog lub zog muaj txiaj ntsig.

Lawv yog qhov tshwj xeeb tshaj yog nyob rau hauv folate thiab tuaj yeem pab koj yooj yim txhua hnub koj xav tau thaum nrog nws nrog ob peb lwm cov khoom noj folate-nplua nuj.

Ib lub txiv tsawb hauv nruab nrab tuaj yeem muab 23.6 mcg ntawm folate, lossis 6% ntawm DV ().

Txiv tsawb muaj ntau nyob rau hauv lwm cov as-ham ib yam nkaus, nrog rau cov poov tshuaj, vitamin B6, thiab manganese ().

Laj tsawb muaj tus zoo ntawm folate. Ib qho nruab nrab txiv tsawb muaj kwv yees li 6% ntawm DV.

14. Avocado

Avocados yog nrov kawg vim lawv cov ntawv ci thiab buttery tsw.

Ntxiv nrog rau lawv cov saj tshwj xeeb, avocados yog qhov zoo ntawm ntau yam khoom noj uas muaj txiaj ntsig, nrog rau cov folate.

Ib nrab ntawm cov avocado nyoos muaj 82 mcg ntawm folate, lossis li 21% ntawm qhov koj xav tau rau tag nrho hnub ().

Ntxiv rau, avocados yog nplua nuj nyob hauv potassium thiab cov vitamins K, C, thiab B6 ().

Lawv kuj tseem muaj cov roj ntsha zoo tshaj hauv lub plawv, uas tuaj yeem tiv thaiv kab mob plawv ().

Avocados yog lub siab kom muaj lub siab zoo thiab folate, nrog ib nrab ntawm cov avocado nyoos muab txog 21% ntawm DV rau folate.

15. Muaj txhab nplej

Muaj ntau hom nplej, xws li mov ci thiab nplej zom, tau ua kom muaj zog los txhawb lawv cov ntsiab lus folic acid.

Tus nqi tuaj yeem sib txawv ntawm cov khoom sib txawv, tab sis ib khob (140 grams) ntawm cov khoom noj siav spaghetti cov khoom siv kwv yees li 102 mcg ntawm folic acid, lossis 25% ntawm DV ().

Qhov tsis txaus ntseeg, qee qhov kev tshawb fawb tau pom tias cov folic acid nyob rau hauv cov khoom noj muaj zog yuav yooj yim yoog dua li cov folate pom nyob hauv cov zaub mov.

Piv txwv li, ib txoj kev tshawb nrhiav xaus lus tias cov folate hauv cov zaub mov xws li txiv hmab txiv ntoo thiab zaub tsuas yog muaj li 78% raws li bioavailable raws li cov folic acid hauv cov khoom noj muaj zog ().

Hloov pauv, lwm yam kev tshawb fawb qhia tau tias qee qhov enzyme lub cev siv los rhuav cov folic acid nyob rau hauv cov zaub mov muaj zog yog qhov tsis muaj txiaj ntsig, uas tuaj yeem ua rau tsis muaj kev tiv thaiv folic acid folic acid ().

Kev noj zaub mov zoo rau lub cev uas muaj txiaj ntsig ntau ntawm folate thiab suav nrog cov zaub mov muaj zog me me tuaj yeem xyuas kom koj tau raws li qhov koj xav tau, tag nrho thaum txo kev txhawj xeeb txog kev noj qab haus huv.

Cov tshuaj muaj rog tsawg muaj ntxiv cov tshuaj folic acid. Ib khob (140 grams) ntawm cov spaghetti siav muaj li 26% ntawm DV.

Hauv qab kab

Folate yog ib qho tseem ceeb micronutrient pom nyob rau hauv ntau hauv koj cov zaub mov noj.

Noj ntau yam zaub mov zoo, xws li txiv hmab txiv ntoo, zaub, txiv ntoo, thiab noob, nrog rau cov khoom noj muaj zog, yog ib txoj hauv kev yooj yim kom koj cov folate ntau ntxiv.

Cov zaub mov no tsis tsuas yog muaj folate xwb tab sis kuj muaj lwm yam txiaj ntsig zoo uas tuaj yeem txhim kho lwm yam ntawm koj lub cev.