Umzimba wawo wonke umuntu udinga izinto eziwusizo. IVithamini B9 noma i-folic acid yohlobo 2 sikashukela iyadingeka kakhulu, ngoba ngenxa yokuphazamiseka kwe-metabolic kunokushoda kwezinto ezibalulekile.
Ukuqhubeka kwesifo, ukwelashwa okuphansi kwe-carb kanye nezinkinga ezahlukahlukene kuholela ekuwohlokeni komzimba, ngenxa yalokho kuncishiswa kwezokuvikela.
Ukuphuzwa kwama-vitamin complexes kungabizwa ngokuphephile ngokuthi "enye yezitini" ekwelapheni lokhu kugula. Ngokuqinisa izindonga ze-vascular and immune immune ekhulayo, amavithamini asiza ukuvimbela ukuthuthukiswa kwemiphumela emibi kakhulu yesifo sikashukela - ama-micro and macroangiopathies.
Ukusebenziseka kwe-folic acid
I-Folic acid uwukuphela kwamavithamini eqenjini B angahlakazwa ku-ketshezi.
Isici kubhekwa ukuthi ukuqoqwa kwezinto emzimbeni akwenzeki, ngakho-ke, ukuphindeka kabusha kwawo kufanele kwenzeke njalo. Kuzwela kakhulu ukukhanya kwelanga nokushisa okuphezulu: ngaphansi kwethonya labo, ukubhujiswa kwengxenye yomkhondo kwenzeka.
Yini izakhiwo ezuzisayo ze-folic acid? Okokuqala, amasosha wokujikeleza nokuzivikela komzimba adinga le vithamini. Okwesibili, i-microelement ibamba iqhaza kwinqubo yokugayeka kokudla kanye nokuqhekeka kwamafutha nama-carbohydrate.
Ithinta kahle uhlelo lokugaya ukudla futhi yehlisa isifiso sokudla, esibaluleke kakhulu kokukhuluphala ngokweqile. Ngaphezu kwalokho, i-folic acid ilusizo ngokukhethekile ku-:
- ukubambezeleka kokuthomba;
- ukuya esikhathini nokuqedwa kwezimpawu zayo;
- ukuvusa ukungatheleleki ekulweni nezifo ezibangelwa amagciwane;
- ukwakheka kwamangqamuzana egazi;
- ukuvimbela ukungahambi kahle kokukhulelwa ekuqaleni kwesikhashana.
Ukusetshenziswa kwe-folic acid kudingeka ikakhulukazi kwabesifazane abakhulelwe abane-diagnostic yesifo sikashukela. Vitamin B9 nayo inomthelela ekujwayekeni kwamanani we-acidity emzimbeni.
Naphezu kwezinzuzo ezinkulu, akumelwe sikhohlwe ukuthi isakhi ngasinye somkhondo sinezimpawu zaso kanye ne-contraindication.
Yini ukudla okuqukethe i-vitamin B9?
Kumuntu ophile kahle, inani elithile le-folic acid likhiqizwa ngamagciwane emathunjini. Umuntu uthola umthamo osele wevithamini ekudleni kwezitshalo nemvelaphi yezilwane.
Inani elikhulu lale nto etholakalayo itholakala ezitshalweni zemifino, ikakhulu amasaladi anamaqabunga. Ngakho-ke, abanesifo sikashukela badinga ukucebisa ukudla kwabo ngamasaladi amasha neklabishi, i-asparagus, ukhukhamba, izaqathe kanye namakhambi.
Izithelo nezithelo ezomisiwe ziqukethe i-folic acid. Okungenani izikhathi ezingama-2-3 ngesonto, umuntu udinga ukudla i-orange, ubhanana, amakhabe, amakhiwane kanye nama-apula aluhlaza, bese ebusika - ama-apricots omisiwe nokomiswa. Uma umuntu onesifo sikashukela ethanda amajusi, khona-ke ukukhetha kufanele kunikezwe amajusi amasha, ngoba i-Vitamin B9 ibhujiswa ngesikhathi sokulondolozwa kanye nokwelashwa okushisa.
Kwimifino nebhotela, okuqukethwe yi-folic acid kuphansi. Phakathi kwabo, kungafakwa i-olive yamafutha omnqumo kuphela, lapho kukhona inani elanele lezinto. Kunconywa futhi ukusebenzisa ama-hazelnuts nama-walnuts.
Iziguli ezinesifo sikashukela kufanele zifake iphalishi lebhali ekudleni - isitolo sevithamini B9. Lapho uthatha ibhulakufesi, unganikeza isidingo sansuku zonke se-folic acid.
Ngaphezu kwalokho, le nto itholakala emikhiqizweni yenyama (izinkukhu, isibindi, izinso) nezinhlanzi ezinamafutha amancane. IVithamini B9 ingatholakala ngokudla ubisi olusha, ushizi we-cottage shizi.
Vitamin Complexes Equkethe Vitamin B9
Njengoba sinesifo sikashukela esingancikeli i-insulin, iziguli zidinga ukuthatha zonke izinto ezizuzisayo ukuthuthukisa ukuvikela komzimba. Kodwa-ke, ukudla okune-carb ephansi akufaki ukudla okuthile okuqukethe i-folic acid. Kulokhu, onesifo sikashukela angathola i-Vitamin tata. Ngezansi izithasiselo ezidumile zokudla okunesifo sikashukela i-insipidus.
Isifo sikashukela seComplivit siyikhambi eliqukethe izinto ezimbili ezibaluleke kakhulu - i-folic ne-lipoic acid. Ngenxa yokukhishwa kwe-ginkgo biloba, okuyingxenye yesengezo sokudla, isiguli silinganisa izinqubo ze-metabolic kanye ne-mediator. Leli thuluzi lisiza ukuvikela ukukhula kwe-microangiopathy, ngoba ithinta kahle uhlelo lokujikeleza kwegazi. Ingadliwa ngokudla okuphansi kwe-carb.
I-Doppelherz-Active, uchungechunge lwama- "Vitamin ezigulini ezinesifo sikashukela" - ithuluzi elisiza ukuqinisa izinqubo ze-metabolic. Ine-225% ye-folic acid, kanye nezinye izinto ezibalulekile ze-micro and macro. Kuthathwa ukuvikela imiphumela emibi yesifo - ukuvuvukala kwe-retina, izinso kanye nokuphela kwezinzwa.
I-Varvag Pharma iyisengezo sokudla esiqukethe amavithamini ayi-11, kufaka phakathi i-B9, kanye ne-zinc ne-chromium. Kuboniswa ekwelashweni kwesifo sikashukela esincike ku-insulin futhi esingaxinekile. Ukwemukelwa kokungezelelwa kokudla kunika ukuqiniswa kwamandla okuvikela okuphilayo kanye nokwenza ngcono isimo jikelele sempilo.
I-Alphabet Diabetes iyisengezo sokudla esiqukethe inani elikhulu lamavithamini, ama-organic acid, amaminerali kanye nezinto ezikhipha izitshalo. Isetshenziselwa ukwandisa ukungasebenzi komzimba, i-normalization ye-glucose metabolism, kanye nokuvimbela izinkinga ezihlukahlukene ze- "matenda amnandi". Umphumela omuhle onjalo ubangela ukudakwa kwe-lipoic, i-folic ne-succinic acid, izimpande ze-dandelion, iziqalo ze-blueberry amahlumela nezinye izinto.
Ngaphandle kokusebenziseka kwalokhu okungezelelwe okunomsoco okunempilo, ngamunye wabo unezimpawu ezithile zokuphula umthetho, ezithi:
- Hypersensitivity kuzakhi zomkhiqizo.
- Ukuba khona kwezimila ezinomdlavuza.
- Ukukhishwa ngokweqile kwe-hemosiderin (hemosiderosis).
- Ukufakwa okungafanele ku-Vitamin B12.
- Ukuntuleka kwe-colabamine emzimbeni.
- Imetabolism yensimbi ephazamisekile.
Ngakho-ke, ngaphambi kokuthatha i-vitamin complexes, kuyadingeka ukubonisana nochwepheshe wokwelapha.
Ukuntuleka kweVithamini nokuningi
Kumele kuqashelwe ukuthi umzimba womuntu udinga ama-200 kg we-folic acid ngosuku.
Umuntu ophilile uthola lonke isilinganiso sevithamini nsuku zonke ekudleni.
Ngokugula okuthile noma ukuthatha imishanguzo ethile, umzimba udinga izakhi ezengeziwe zokulandela umkhondo.
Isidingo se-vitamin B9 siyakhula:
- ngokushintshwa kwamahomoni (ukukhulelwa);
- ngezimo ezicindezelayo nezicindezelayo;
- ngesikhathi sokuthomba;
- ukuchayeka isikhathi eside elangeni;
- ngenkathi kugcinwa indlela yokuphila esebenzayo.
Lapho umzimba womuntu udinga umthamo owengeziwe wento yokulandela umkhondo, ukuntuleka kubonakaliswa ukuphazamiseka kokulala, ukudangala, ukukhathala, ukwehla kwesikhashana sokunaka, inkumbulo engemihle, ubuhlungu besikhumba, ubomvu bezinsini nolimi, kanye nobuhlungu be-neuralgic. Ngokuntuleka okungapheli kwe-folic acid, kunengozi ye-megaloblastic anemia ku-mellitus yesifo sikashukela.
Uma ukushoda kwe-Vitamin B9 kwenzeka kowesifazane ophethe ingane, kufanele iphinde igcwaliswe. Ukuntuleka kwezinto kuholela emiphumeleni engenakuphikwa mayelana nokukhula kwengqondo nangokomzimba kwengane.
Kaningi, izimpawu zokushoda kwale nto zingabonakala ngesifo sikaCrohn, izindlela zokuvimbela inzalo ngomlomo, ukuphazamiseka kwengqondo, i-ulcerative colitis, ukudakwa kotshwala kanye ne-dysplasia yomlomo wesibeletho.
Ukweqiwa kwe-folic acid kungawuthinta kabi umzimba womuntu. Kulokhu, iziguli zivame ukukhononda:
- Ukuze ube nesicanucanu nokuhlanza.
- I-Flatulence.
- Iphupho elibi.
- Ukwanda kokucasuka.
- Ukunciphisa amazinga egazi e-cyancobalamin.
Uma isiguli sibona okungenani esinye salezi zimpawu ezingenhla, kuyodingeka ukuthi siphinde sicabange ngokudla kwaso.
Izici zokuthatha i-Vitamin B9
Ukusetshenziswa kwanoma yisiphi isidakamizwa ekwelapheni isifo sikashukela kufanele kube nesizathu. Akumele uthathe umuthi noma amavithamini ungazi ukuthi adingeka yini, nokuthi uwusebenzisa kanjani ngendlela efanele. Ngakho-ke, isidingo se-folic acid sinqunywa udokotela ohambelayo.
Lapho isiguli sidinga ukusebenzisa le vithamini, kufanele ukhumbule ngezimpawu zayo. Okokuqala, ukuthatha i-estrogen kunciphisa inani le-folic acid emzimbeni. I-Aspirin inomphumela ofanayo.
Ekwelapheni isifo sofuba, kanye nesithuthwane, izidakamizwa ezinjalo zivame ukusetshenziselwa ukukhulisa isidingo somzimba sale nto yokulandela umkhondo. Futhi ukubamba kanyekanye i-Vitamin B9, i-cyancobalamin ne-pyridoxine kuqinisa izindonga zemithambo, kunciphisa amathuba okukhula kwe-atherosclerosis.
Kufanele kukhunjulwe ukuthi into yokulandela umkhondo ithinta kakhulu isenzo sezinto zangaphandle, ngokwesibonelo, izinga lokushisa eliphakeme ngisho nomoya ovulekile. Ngakho-ke, ukuhambisana kwevithamini nezinye izidakamizwa kwesinye isikhathi kungaholela emiphumeleni engathandeki, okumele icatshangelwe.
Kunokunye futhi ukusebenzisa i-vitamin B9: kusiza ukulwa ngamaphawundi angeziwe. Ngakho-ke, abanye bayenqaba nokwelashwa nge-Allocholum nezinye izidakamizwa ze-choleretic.
Esikhundleni salokho, balwa ngempumelelo nokukhuluphayo ngokulandela ukudla okufanele okubandakanya wonke amavithamini abalulekile nezakhi, ikakhulukazi i-folic acid.
Amanye Amavithamini Esifo Sikashukela
I-Folic acid akuyona ukuphela kwengxenye umzimba oyidingayo kushukela ongaxekile ku-insulin. Kunezinye izinto eziningi ngaphandle kwawo okungenakwenzeka ukulwa nalesi sifo.
IVitamin E (noma i-tocopherol) iyakwazi ukuvikela imiphumela “yesifo esimnandi”. Ukuba yi-antioxidant enhle, i-tocopherol yehlisa umfutho wegazi, iqinisa izindonga zemithambo, inemiphumela ezuzisayo kwezicubu zemisipha, ivikela isikhumba namaseli emonakalweni. Inani elikhulu lamavithamini litholakala emaqanda, ubisi, amagciwane kakolweni, uwoyela (imifino no-ukhilimu).
IVitamin D (noma i-calciferol) isiza ukuqinisa ukumuncwa kwe-calcium, ibamba iqhaza ezinqubweni ze-metabolic futhi ivuselele ukukhiqizwa kwawo wonke ama-hormone. Kuyadingeka ekwakhekeni kwezicubu zamathambo nokukhula okujwayelekile, futhi kusiza ukuvikela i-osteomyelitis kushukela kanye nokunye ukukhubazeka. Ku-mellitus yesifo sikashukela sohlobo lwesibili, uvithamini usetshenziselwa ukuvimbela i-pathologies yenhliziyo, i-retinopathy, ukubukeka kwamehlo, izinkinga ngohlelo lwe-biliary. ICalciferol itholakala emikhiqizweni ebilisiwe yobisi, isibindi senhlanzi namafutha, ibhotela, ukudla kwasolwandle kanye ne-caviar.
Amavithamini e-B nawo kudingeka ukuthi athathwe ekwelashweni kwe- “matenda amnandi”. Ngaphezu kwe-folic acid, lokhu kudla kufanele kufake:
- IVithamini B1, ebamba iqhaza ngokusebenza kwe-glucose metabolism, ukuhamba kwegazi, futhi futhi kunciphisa okuqukethwe noshukela. Into etholakalayo isiza ukuvikela ukuphazamiseka kwemithambo ezinso, izinso kanye nezinye izitho zomzimba.
- IVithamini B2 (riboflamin) yinto ebandakanyeka ekwakhekeni kwamangqamuzana abomvu egazi. Kuyasiza ukwenza izinqubo ezijwayelekile emzimbeni zivikeleke, kuvikele i-retina emisebeni ye-ultraviolet, futhi kuthinta ukusebenza kahle kohlelo lokugaya ukudla.
- IVitamin B3 (PP) ibizwa nge- nicotinic acid. Ubamba iqhaza kwinqubo yokukhuculula. Ngaphezu kwalokho, i-Vitamin B3 inomphumela omuhle emgodini wokugaya ukudla, ukusebenza kwenhliziyo kanye ne-cholesterol metabolism.
- IVithamini B5 ihlinzeka ngokusebenza kwezindlala ze-adrenal nohlelo lwezinzwa. Shono abizwa ngokuthi "antidepressant."
- IVithamini B6 ithathwa ukuvikela ukuphazamiseka kohlelo lwezinzwa.
- I-Vitamin B7 (noma i-biotin) igcina izinga elijwayelekile le-glycemia, ibamba iqhaza kwi-energy and fat metabolism.
- Vitamin B12, iqhaza kuzo zonke izinqubo ze-metabolic. Ukuthathwa kwaso kuqinisekisa ukusebenza okujwayelekile kwesibindi nohlelo lwezinzwa.
Ngaphezu kokwelashwa kwe-insulin nokwelashwa kwezidakamizwa, abanesifo sikashukela kudingeka baqinise ukungaziguli kwabo. Phakathi kwamavithamini amaningi, i-B9 ihlukaniswa, okuthinta kahle i-metabolism, izindonga ze-vascular futhi zivimbele ukuthuthukiswa kwezinkinga. Ukudla ngendlela efanele kuzothuthukisa kuphela isimo sesiguli.
Izici eziwusizo ze-folic acid zizochazwa yisazi kuvidiyo ekulesi sihloko.
