Vitamin B9
Abun cikin labarin
Bbayanin rief

Folic acid shine bitamin mai narkewa cikin ruwa. An kuma san ta da suna falate da bitamin B-9Suna taka muhimmiyar rawa wajen aiwatar da rarrabuwa da halittar sel a wasu gabobin da kashin kashi. Babban mahimmin aikin folic acid shine don taimakawa wajen fasalta kashin baya da tsarin juyayi dan tayi a mahaifar. Kamar sauran bitamin B, folic acid yana inganta samar da kuzari a cikin jiki.

A cikin jikin mu, coenzymes na bitamin B9 (folate) suna hulɗa tare da sassan carbon daya a cikin halayen daban-daban waɗanda ke da mahimmanci ga haɓakar ƙwayoyin nucleic acid da amino acid. Ana buƙatar Folate don kiyaye mahimmin aikin ƙwayoyin halitta.

Ana amfani da sharuɗɗan folate, folate da bitamin B9 iri ɗaya. Duk da yake folate yana cikin abinci da jikin mutum a cikin tsari mai saurin motsa jiki, ana amfani da folate a cikin abubuwan karin bitamin da abinci masu ƙarfi.

Wasu sunaye: folic acid, folacin, folate, pteroylglutamic acid, bitamin B9, bitamin Bc, bitamin M.

Chemical dabara: C19H19N7O6

Vitamin B9 mai wadataccen abinci

Nuna kusan wadatuwa a cikin 100 g na samfurin:

Hantar Turkiya677 μg
Edamame wake, daskararre303 μg
Salatin Romaine 136 μg
Wake Pinto118 μg
+ Morearin abinci 28 masu wadatar bitamin B9ana nuna adadin μg a cikin 100 g na samfurin):
Arugula97Red wake, dafa shi47seleri36Kankana zuma19
Flaxseeds87Kwai kaza47Orange30kohlrabi16
avocado81almonds44kiwi25Tumatir15
Broccoli63Farin kabeji43strawberries24dankali15
Kabeji curly62Mango43Rasberi21garehul13
Brussels sprouts61Masara42Ayaba20Lemun tsami11
Farin kabeji57Gwanda37Karas19Barkono mai kararrawa10

Bukatar yau da kullum don bitamin B9

Don kafa tsarin cin abinci na bitamin B9, abin da ake kira “abinci folate daidai“(A Turanci - DFE). Dalilin wannan shine mafi kyawun shan folic acid na roba idan aka kwatanta da ɗanɗano na asali wanda aka samo daga abinci. An ƙidaya PFE kamar haka:

  • 1 microgram na fure daga abinci yayi daidai da microgram 1 na PPE
  • 1 microgram na folate da aka ɗauka tare da ko daga ƙarfafan abinci daidai yake da microgram 1,7 na PPE
  • 1 microgram na fure (kayan abincin abincin roba) wanda aka ɗauka akan komai a ciki yayi daidai da microgram 2 na PPE.

Misali: Daga cikin abinci mai dauke da 60 mcg na fure na jiki, jiki yana karbar 60 mcg na Abincin Daidai. Daga hidimar 60 mcg na Sinadarin Folic Acid Ingantaccen Taliya, muna samun 60 * 1,7 = 102 mcg Abincin daidai. Kuma daya mcg folic acid 400 zai bamu 800 mcg na Abincin Daidai.

A cikin 2015, Kwamitin Kimiyya na Turai game da Gina Jiki ya kafa abubuwan ci gaba na yau da kullun na bitamin B9:

ShekaruAdadin Mace da aka ba da Shawara (mcg Abincin Abincin Daidaita Daidai / rana)Adadin da aka Ba da Shawara, Mace (mcg Abincin Abincin Daidaita Daidai / rana / rana)
7-11 watanni80 μg80 μg
1-3 shekaru120 μg120 μg
4-6 shekaru140 μg140 μg
7-10 shekaru200 μg200 μg
11-14 shekaru270 μg270 μg
Shekaru 15 da haihuwa330 μg330 μg
Pregnancy-600 μg
Lactating-500 μg

Saboda gaskiyar cewa bitamin B9 yana taka muhimmiyar rawa wajen ɗaukar ciki, yawan cin abinci na mata masu ciki ya ninka sau da yawa fiye da yadda ake buƙata yau da kullun. Koyaya, samuwar kwayar halittar jijiyoyin wucin gadi yakan faru ne kafin mace ma ta san tana da ciki, kuma a wannan lokacin ne folic acid na iya taka muhimmiyar rawa. A saboda wannan dalili, wasu masana suna ba da shawarar a kai a kai a kwasa-kwasan bitamin da ke ɗauke da mcg 400 na folic acid. An yi imanin cewa koda tare da irin wannan maganin da kuma amfani da abincin da ke ɗauke da ƙwaya, kusan ba shi yiwuwa a wuce matsakaicin adadin bitamin B9 na kowace rana - 1000 mcg.

Needara buƙatar jiki don bitamin B9

Gabaɗaya, rashi mai yawa na B9 a cikin jiki ba safai ba, duk da haka, wasu al'ummomin na iya kasancewa cikin haɗarin rashi. Wadannan kungiyoyin sune:

  • mutanen da ke shan maye: barasa yana lalata tasirin ƙwayar fure a cikin jiki kuma yana hanzarta lalacewarta. Bugu da kari, mutanen da ke shaye-shaye galibi ba sa samun abinci mai gina jiki kuma ba sa samun isasshen bitamin B9 daga abinci.
  • mata masu haihuwa: Matan da suke da haihuwa ya kamata su sha isasshen sinadarin folic acid don kauce wa ci gaban wani layin bututun jijiya a cikin amfrayo a farkon matakan daukar ciki.
  • mata masu ciki: A lokacin daukar ciki, bitamin B9 yana taka muhimmiyar rawa wajen hada kwayar nucleic acid.
  • mutanen da ke da narkewar narkewar abinci: Cututtuka kamar su zazzabi na wurare masu zafi, cututtukan celiac da ciwon hanji, ciwon ciki, na iya tsoma baki tare da shayarwa.

Sinadarai da kaddarorin jiki

Folic acid abu ne mai ƙarau mai ƙayatarwa, mai ɗan narkewa a cikin ruwa, amma ba mai narkewa cikin ƙanshin mai. Tsayayya ga zafi kawai a cikin maganin alkaline ko na tsaka tsaki. Hasken rana ya hallakar da shi. Yana da kadan ko babu wari.

Tsarin da fasali

Abincin abinci ya kasance galibi a cikin nau'ikan polyglutamate (wanda ke dauke da ragowar abubuwan maye), yayin da folic acid, wani nau'in bitamin na roba, shi ne monoglutamate, wanda ya ƙunshi kashi ɗaya kacal na glutamate. Kari akan haka, kwayar halitta ta rage nauyin kwayar halitta, yayin da folic acid yake cike da iska gabadaya. Wadannan bambance-bambancen sunadarai suna da matukar tasiri game da kasancewar bitamin, tare da kasancewar folic acid sosai fiye da yadda ake samunsu a yanayin abinci daidai gwargwado.

Kwayar folic acid ta kunshi raka'a 3: glutamic acid, p-aminobenzoic acid da pterin. Tsarin kwayoyin - C19H19N7O6Vitamins Baminbanin B9 daban-daban sun bambanta da juna a cikin adadin ƙungiyoyin acid glutamic da ake gabatarwa. Misali, folic acid yana dauke da Lactobacillus casei fermentation factor uku da kuma Bc conjugate na kungiyoyin 7 na glutamic acid. Haɗuwa (ma'ana, mahaɗan da ke da fiye da ɗaya rukunin acid acid na kowace kwayar halitta) ba su da tasiri a wasu nau'in saboda waɗannan nau'in ba su da enzyme da ake buƙata don sakin bitamin ɗin kyauta.

Muna ba da shawarar ku san kanku da kewayon folic acid a mafi girma a duniya. Akwai samfura sama da 30,000 masu mu'amala da muhalli, farashi masu kyau da haɓakawa na yau da kullun, akai-akai 5% rangwame tare da lambar kiran kasuwa CGD4899, ana samun jigilar kayayyaki kyauta a duk duniya

Abubuwa masu amfani da tasiri a jiki

Amfanin bitamin B9 ga jiki:

  • yana shafar yanayin samun ciki mai kyau da kuma ci gaban tayi daidai: folic acid yana hana ci gaban lahani a cikin tsarin juyayi na ɗan tayi, mara nauyi, haihuwar da wuri, kuma wannan yana faruwa a farkon matakan ciki.
  • antidepressant: folic acid ana tunanin zai taimaka wajen sarrafa bakin ciki da inganta jin daɗin rai.
  • taimaka a cikin metabolism metabolism.
  • Akan: Vitamin B9 ana ɗaukarsa mai tasirin antioxidant wanda ke taimakawa fitar da gubobi daga jiki da inganta yanayin fata.
  • Kula da Lafiyar Zuciya: Yin amfani da sinadarin folic acid yana rage matakan homocysteine ​​na jini, wanda zai iya daukaka kuma zai iya sanya ka cikin haɗarin kamuwa da ciwon zuciya. Bugu da kari, hadadden bitamin B, wanda ya hada da folic acid, yana rage barazanar ci gaba.
  • Rage haɗarin cutar kansa: Akwai shaidun da ke nuna cewa rashin isasshen abincin fol yana da alaƙa da ci gaban sankarar mama a cikin mata.

Canjin sinadarin folic acid a jiki

Ayyukan fure a matsayin coenzyme a cikin kwayar halittar nucleic acid da amino acid metabolism. Sau ɗaya a cikin jiki, ana ba da abinci mai narkewa zuwa nau'in monoglutamate a cikin hanji kafin abubuwa masu jigilar abubuwa su sha su ta cikin membrane. Kafin shiga cikin jini, an rage nau'in monoglutamate zuwa tetrahydrofolate (THF) kuma an canza shi zuwa methyl ko formyl. Babban nau'in fure a cikin jini shine 5-methyl-THF. Hakanan za'a iya samun sinadarin folic acid mara canzawa a cikin jini (folic acid wanda ba a canza shi ba), amma ba a san ko wannan nau'in yana da wani aiki na ƙirar halitta ba.

Domin folate da coenzymes don ƙetare membran ƙwayoyin salula, ana buƙatar masu safarar musamman. Waɗannan sun haɗa da rage jigilar jigilar kaya (RFC), proton tare da jigilar mai ɗaukar hoto (PCFT), da furotin masu karɓar furotin, FRα da FRβ. Folate homeostasis yana tallafawa ta wadatar yaduwar masu jigilar kayan masarufi, kodayake yawansu da mahimmancinsu ya sha bamban a jikin jikin mutum. PCFT yana taka muhimmiyar rawa wajen dasawa don samun maye saboda maye gurbi da ya shafi kwayar halittar da ke tsara PCFT yana haifar da malabsorption na gado. Cutar PCFT mai illa kuma tana haifar da raunin jigilar fure zuwa kwakwalwa. FRa da RFC suna da mahimmanci don jigilar fure a ƙetaren shinge tsakanin tsarin jijiyoyin jini da tsarin kulawa na tsakiya. Folate yana da mahimmanci don ingantaccen tayi da tayi. An san mahaifa yana da alhakin sakin fure a cikin tayi, wanda ke haifar da yawan narkar da cikin a cikin cikin fiye da na uwa. Dukkanin nau'ikan masu karba guda uku suna da alaƙa da jigilar fure a cikin mahaifa yayin daukar ciki.

Yin hulɗa tare da wasu ƙananan ƙwayoyin cuta

Folate kuma tare sun zama ɗaya daga cikin nau'i-nau'i na micronutrient mafi ƙarfi. Mu'amalarsu tana goyan bayan wasu mahimman matakai na rarraba tantanin halitta da kwafi. Bugu da ƙari, tare suna shiga cikin metabolism na homocysteine ​​​​. Duk da cewa waɗannan bitamin guda biyu ana iya samun su ta dabi'a daga nau'ikan abinci guda biyu mabanbanta (bitamin B12 - daga samfuran dabbobi: nama, hanta, qwai, madara, da bitamin B9 - daga kayan lambu masu ganye, wake), dangantakarsu tana da mahimmanci. ga jiki. Suna aiki azaman cofactors a cikin kira na methionine daga homocysteine ​​​​. Idan kira bai faru ba, to, matakin homocysteine ​​​​na iya haɓaka, wanda galibi ana danganta shi da haɗarin cututtukan zuciya da bugun jini.

Wani muhimmin ma'amala na rayuwa cikin bitamin B9 yana faruwa tare da riboflavin (). Wannan ƙarshen shine ƙaddarar coenzyme da ke cikin ƙwayoyin cuta. Yana canza folate zuwa yadda yake aiki, 5-methyltetrahydrofolate.

na iya iyakance lalacewar halittar fure coenzymes da karin folic acid a cikin ciki kuma don haka inganta kwayar halittar abinci.

Haɗin abinci mafi amfani tare da bitamin B9

Vitamin B9 yana da amfani don hada shi da sauran bitamin na B.

Misali, a cikin salatin tare da Kale, tsaba na sunflower, feta, sha'ir, jan albasa, chickpeas, avocado, da suturar lemo. Irin wannan salatin zai ba jiki bitamin B3, B6, B7, B2, B12, B5, B9.

Babban abincin karin kumallo ko girke -girke na abincin rana shine sanwic ɗin da aka yi daga gurasar alkama gabaɗaya, salmon mai kyafaffen nama, bishiyar asparagus, da ƙwai masu ƙura. Wannan tasa tana ɗauke da bitamin kamar B3 da B12, B2, B1 da B9.

Abinci shine mafi kyawun tushen bitamin. Sabili da haka, yakamata a ɗauki yiwuwar shan bitamin a cikin hanyar magunguna idan akwai alamun da suka dace. Akwai shaidun cewa shirye-shiryen bitamin, idan aka yi amfani da su ba daidai ba, ba wai kawai ba ya amfanar, amma kuma yana iya cutar da jiki.

Yi amfani da shi a cikin aikin hukuma

Pregnancy

Ana amfani da sinadarin folic acid a magani saboda dalilai da yawa. Da farko dai, an wajabta shi ne ga mata masu juna biyu da waɗanda ke shirin ɗaukar ciki. Girma da ci gaban tayin an nuna shi da kwayar halitta mai aiki. Isasshen matakan fure suna da mahimmanci ga haɗin DNA da RNA. Saboda karancin folic acid, tsakanin ranakun 21 zuwa 27 bayan samun cikin, wata cuta da ake kira nakasar bututuA ƙa'ida, a wannan lokacin, mace ba ta san cewa tana da ciki ba kuma ba za ta iya ɗaukar matakan da suka dace ba ta hanyar ƙara yawan fure a cikin abincin. Wannan cuta tana haifar da sakamako da yawa da ba a ke so ga ɗan tayi - lalacewar ƙwaƙwalwa, encephalocele, kashin baya.

Rashin daidaituwar zuciya na haifar da mutuwar yara kuma yana iya haifar da mutuwa cikin girma. Dangane da rijistar Turai na cutar rashin haihuwa da Gemini, shan akalla mcg 400 na folic acid a kowace rana wata daya kafin daukar ciki kuma tsawon makonni 8 daga baya ya rage barazanar kamuwa da cututtukan zuciya da kashi 18 cikin dari.

AKAN WANNAN MAGANA:

Matakan filaye na mata na iya yin tasiri game da haɗarin ɓarkewar rashin lafiyar cututtukan ciki. Bincike a kasar Norway ya nuna cewa shan karin sinadarin bitamin mai dauke da a kalla 400 mcg na fure ya rage barazanar tsagewa da kashi 64%.

Weightananan nauyin haihuwa yana haɗuwa da haɗarin haɗarin mutuwa a farkon shekarar farko ta rayuwa kuma yana iya shafar matsayin lafiya a cikin balaga. Binciken da aka yi na yau da kullun da kuma nazarin kwatankwacin karatun takwas da aka sarrafa ya nuna kyakkyawar ma'amala tsakanin cin abinci da nauyin haihuwa.

Hakanan an haɗu da haɓakar haɓakar jini na homocysteine ​​tare da haɓakar ɓarna da ɓarna da sauran rikice-rikice na ciki, gami da ɓarna da zubar da ciki. Wani babban binciken da aka yi na waiwaye ya nuna cewa matakan plasma homocysteine ​​a cikin mata kai tsaye ya shafi kasancewar mummunan sakamako na ciki da rikitarwa, gami da ciwon ciki, da lokacin haihuwa, da kuma ƙarancin nauyin haihuwa. Tsarin homocysteine, bi da bi, yana faruwa tare da sa hannun folic acid.

Don haka, yana da kyau a sha maganin folic acid, karkashin kulawar likita, a duk lokacin daukar ciki, koda bayan an rufe bututun jijiyoyin, don rage barazanar wasu matsaloli yayin daukar ciki. Abin da ya fi haka, binciken da aka yi kwanan nan bai sami wata hujja ta alaƙa tsakanin cin abincin fure a lokacin daukar ciki da kuma illa ga lafiyar yara ba, musamman ci gaban I.

Kwayoyin cututtuka na zuciya

AKAN WANNAN MAGANA:

Fiye da bincike 80 ya nuna cewa har ma da matakan hawa jini na matsakaita na homocysteine ​​yana ƙara haɗarin cutar cututtukan zuciya. Hanyar da homocysteine ​​zai iya haifar da haɗarin cutar ta jijiyoyin jini har yanzu batun bincike ne mai yawa, amma zai iya haɗawa da mummunan tasirin homocysteine ​​akan daskarewar jini, jijiyoyin jijiyoyin jiki, da kuma kaurin ganuwar jijiyoyin jini. Abubuwan da ke wadataccen abinci mai laushi suna da alaƙa da rage haɗarin kamuwa da cututtukan zuciya, gami da maikocardial (ciwon zuciya) da bugun jini. Wani binciken da aka yi game da maza 1980 a Finland cikin shekaru 10 ya gano cewa wadanda suka ci abinci mai yawa na abinci suna da kasada 55% na kamuwa da cututtukan zuciya kwatsam idan aka kwatanta da wadanda suka cinye mafi karancin abincin. Daga cikin bitamin B guda uku da ke daidaita haɓakar homocysteine, an nuna fure yana da tasiri mafi girma a kan rage ƙimar basal, muddin babu wani bitamin B12 mai haɗuwa ko rashi bitamin B6. Beenara yawan abincin ɗanɗano daga abinci mai wadataccen abinci ko kari an gano don rage haɗuwar homocysteine.

Duk da takaddama game da rawar rage homocysteine ​​a cikin rigakafin cututtukan zuciya, da yawa karatu sun yi nazari kan ci gaban haɓakar ƙoshin lafiya, sanannen haɗarin cutar ta jijiyoyin jini. Kodayake gwajin da aka yi kwanan nan bai nuna cewa folate yana kiyaye jiki kai tsaye ba, ƙarancin cin abinci mai ƙarancin abu sananne ne haɗarin kamuwa da cututtukan zuciya.

Cancer

AKAN WANNAN MAGANA:

Ana tunanin cutar daji ta haifar ne da lalacewar DNA saboda yawan adadin matakan gyaran DNA, ko kuma ta hanyar nuna rashin ingancin kwayoyin halitta. Saboda mahimmin rawar da kwayar halittar ke samu a cikin DNA da RNA na kira, zai yuwu rashin isasshen bitamin B9 yana taimakawa ga rashin zaman lafiyar kwayar halitta da nakasawar chromosome wadanda galibi ake danganta su da ci gaban cutar kansa. Musamman, maimaita kwayar halitta ta DNA da gyara na da matukar mahimmanci wajen kiyaye kwayar halittar, kuma rashin nucleotides wanda rashi rashi ke haifarwa na iya haifar da rashin zaman lafiyar kwayar halitta da maye gurbin DNA. Har ila yau, Folate yana kula da sake zagayowar homocysteine ​​/ methionine da S-adenosylmethionine, mai ba da gudummawar methyl don halayen methylation. Don haka, rashi mai yawa zai iya lalata DNA da methylation mai gina jiki kuma ya canza bayanin kwayoyin halittar da ke cikin gyaran DNA, rabe-raben tantanin halitta da mutuwa. Tsarin jini na duniya na duniya, alama ce ta kansar, yana haifar da rashin zaman lafiyar kwayar halitta da kuma karayar chromosomal.

Amfani da aƙalla sau biyar na 'ya'yan itatuwa da kayan marmari a rana yana da alaƙa da raguwar cutar kansa a yau. 'Ya'yan itãcen marmari da kayan marmari sune kyakkyawan tushen abinci, wanda zai iya taka rawa wajen tasirin cutar sankara.

Cutar Alzheimer da cutar mantuwa

AKAN WANNAN MAGANA:

Cutar Alzheimer ita ce hanyar da aka fi amfani da ita. Studyaya daga cikin binciken ya gano wata ƙungiya tsakanin haɓaka yawan cin 'ya'yan itace da kayan marmari masu wadataccen abinci da rage haɗarin rashin hankali a cikin mata.

Saboda rawar da take takawa a cikin hada kwayoyin nukiliya da samar da isasshen methyl don halayen methylation, folate yana shafar ci gaban al'ada da aikin kwakwalwa, ba wai kawai a lokacin daukar ciki da bayan haihuwa ba, har ma daga baya a rayuwa. A cikin nazarin ɓangaren ɓangare na tsofaffin mata, marasa lafiya na Alzheimer suna da matakan haɓakar homocysteine ​​da ƙananan matakan jini idan aka kwatanta da masu lafiya. Bugu da kari, masanin kimiyya ya yanke shawarar cewa matakan dadewar jini, maimakon amfani da su na yanzu, sune ke da alhakin hana tabin hankali. Nazarin shekaru biyu, bazuwar, nazarin wuribo a cikin marasa lafiya 168 tsofaffi masu fama da raunin hankali sun sami fa'idodin cin abinci na yau da kullun na 800 mcg, 500 mcg bitamin B12, da 20 mg bitamin B6. Atrophy na wasu yankuna na kwakwalwa da cutar Alzheimer ta shafa an lura da su a cikin ɗayan ƙungiyoyin biyu, kuma wannan atrophy ɗin yana da alaƙa da haɓakar fahimta; duk da haka, rukunin da aka yi amfani da shi tare da bitamin B ya sami rashi ƙarancin matsala idan aka kwatanta da rukunin wuribo (0,5% a kan 3,7%). An samo sakamako mafi amfani a cikin marasa lafiya tare da haɓakar haɓakar homocysteine ​​mafi girma, yana mai bayar da shawarar mahimmancin saukar da homocysteine ​​da ke yawo a cikin rigakafin haɓakar fahimi da tabin hankali. Duk da tasirinsa mai kyau, karin bitamin yana bukatar a kara bincika shi a cikin manyan karatuttukan da ke kimanta sakamakon lokaci mai tsawo, kamar su cutar Alzheimer.

mawuyacin

AKAN WANNAN MAGANA:

Beenananan matakan fure suna da alaƙa da ɓacin rai da rashin mayar da martani ga antidepressants. Wani bincike da aka gudanar kwanan nan na mutane 2 masu shekaru 988 zuwa 1 a Amurka ya gano cewa kwayar da ke tattare da kwayar halittar jini ta ragu sosai a cikin mutanen da ke cikin baƙin ciki sosai fiye da waɗanda ba su taɓa yin baƙin ciki ba. Nazarin da aka yi a cikin maza da mata 39 da aka gano da cutar rashin damuwa sun gano cewa kawai 52 a cikin marasa lafiya 1 da ke da ƙananan ƙwayoyin cuta sun amsa maganin antidepressant, idan aka kwatanta da marasa lafiya 14 na 17 da ke da matakan ƙaura na yau da kullun.

Kodayake ba a ba da shawarar ƙarin folic acid ba a matsayin maye gurbin maganin maganin ƙwaƙwalwar gargajiya, amma yana iya zama mai amfani azaman ƙari. A cikin binciken Burtaniya, an zaɓi marasa lafiya 127 da ke baƙin ciki don ɗaukar ko dai 500 mcg na fure ko kuma wani wuribo ban da 20 MG na fluoxetine (mai maganin kashe kumburi) kowace rana don makonni 10. Kodayake illar da ke cikin maza ba ta da wata mahimmanci ba, matan da suka karɓi fluoxetine da folic acid sun yi kyau sosai fiye da waɗanda suka karɓi fluoxetine da placebo. Marubutan binciken sun yanke shawarar cewa fatar "na iya samun damar taka rawa a matsayin hadin kai don magance cutar ta bakin ciki."

Sashi na bitamin B9

Mafi yawan nau'in folic acid shine Allunan. Sashi na bitamin na iya zama daban, ya dogara da manufar magani. A cikin bitamin na mata masu juna biyu, mafi yawan kwayoyi shine 400 mcg, tunda wannan adadin ana ganin ya isa ga lafiyar ci gaban tayin. Sau da yawa ana hada folic acid a cikin ƙwayoyin bitamin, tare da sauran bitamin na B. Irin waɗannan hadaddun na iya kasancewa a cikin nau'ikan allunan, kuma a cikin nau'ikan farantan abinci, allunan narkewa, da allurai.

Don rage matakan homocysteine ​​na jini, yawanci ana ba 200 mcg zuwa 15 MG na fure a kowace rana. Lokacin magance bakin ciki, ɗauki 200 zuwa 500 na mcg na bitamin a rana, ban da babban magani. Duk wani sashi dole ne likita mai halarta ya tsara shi.

Folic acid a maganin gargajiya

Masu ba da maganin gargajiya, kamar likitoci a fannin maganin gargajiya, sun fahimci mahimmancin folic acid ga mata, musamman mata masu juna biyu, da kuma rawar da take takawa wajen hana cututtukan zuciya da ƙarancin jini.

An samo sinadarin folic acid, misali, a cikin. Ana bada shawarar 'yayanta don cututtukan koda, hanta, hanyoyin jini da zuciya. Bayan folate, strawberries suma suna da wadatar tannins, potassium, iron, phosphorus, cobalt. Don dalilai na magani, ana amfani da 'ya'yan itatuwa, ganyaye da asalinsu.

Folate, tare da mahimman mai, bitamin C, carotene, flavonoids da tocopherol, ana samunsu cikin tsaba. Tsirrai da kanta suna da tasirin bile da diuretic, suna sauƙaƙe spasms kuma suna tsabtace jiki. Jiko da decoction na tsaba na taimakawa tare da kumburi na mucous membrane na urinary fili. Bugu da kari, an tsara jiko na faski don zuban jini na mahaifa.

Asali mai tarin yawa na folic acid a cikin maganin gargajiya ana la'akari dashi. Sun ƙunshi ruwa kashi 65 zuwa 85, sukari kashi 10 zuwa 33, da adadi mai yawa na amfani - acid iri-iri, tannins, potassium, magnesium, calcium, manganese, cobalt, iron, bitamin B1, B2, B6, B9, A, C, K, P, PP, enzymes.

Bugawa binciken kimiyya akan bitamin B9

  • Yin amfani da allurai masu yawa na folic acid baya shafar haɗarin kamuwa da cutar yoyon fitsari. Yanayi ne mai haɗari na likita wanda ke da alaƙa da ci gaba da hawan jini mara haɗari yayin ciki da sauran rikice-rikice. Wannan yanayin yana da haɗari ga uwa da ɗa. A baya an ba da shawarar cewa yawan allurar fulawa na iya rage barazanar kamuwa da cutar cikin mata da ke da saurin kamuwa da cutar. Wadannan sun hada da wadanda ke da hawan jini lokaci zuwa lokaci; mata masu fama da ko; mai ciki tare da tagwaye; kazalika waɗanda suka kamu da cutar yoyon fitsari a cikin da suka gabata. Binciken ya shafi mata sama da dubu 2 da ke dauke da juna biyu tsakanin makonni 8 zuwa 16. An gano cewa shan 4 mg na folic acid a kullum ba ya shafar hadarin kamuwa da cutar idan aka kwatanta da wadanda suka dauki placebo baya ga daidaiton 1 MG na fure (14,8% na harka da kuma 13,5% na al'amuran , bi da bi). Koyaya, har yanzu likitoci suna ba da shawarar ɗaukar ƙaramin ƙwayar fure kafin da lokacin cikin don hana ci gaban cututtukan cikin gida.
  • Masana kimiyyar Irish sun ƙaddara cewa adadi mai yawa na mutanen da suka haura 50 suna da ƙarancin bitamin B12 (1 cikin 8 mutane) da kuma masu bi (1 cikin 7 mutane). Matsayin rashi ya bambanta da salon rayuwa, lafiya da matsayin abinci. Dukkanin bitamin suna da mahimmanci ga lafiyar tsarin jijiyoyi, kwakwalwa, samar da kwayar jini, da rarrabuwa ta DNA. An kuma gano cewa yawan karancin abinci na ƙaruwa yana ƙaruwa - daga 14% tsakanin mutane masu shekaru 50-60, zuwa 23% cikin waɗanda ke sama da shekaru 80. An fi samun sa a cikin masu shan sigari, masu kiba da waɗanda ke zaune su kaɗai. Rashin bitamin B12 ya fi zama ruwan dare ga waɗanda ke shan sigari (14%), ke zaune shi kaɗai (14,3%), kuma a cikin mutane daga ƙasashe masu ƙasƙanci da tattalin arziki.
  • Masana kimiyya na Burtaniya sun dage kan wadatar da gari da sauran abinci tare da folic acid. A cewar marubutan binciken, a kowace rana a Birtaniyya, a matsakaita, ana tilasta wa mata biyu su daina daukar ciki saboda wata nakasa da ke cikin jijiya, kuma ana haihuwar jarirai biyu da wannan cutar kowane mako. Birtaniyya na ɗaya daga cikin ƙasashe waɗanda ƙawancen ba da ƙaura ba al'ada ba ce, sabanin Amurka da sauran ƙasashe. "Idan da Biritaniya ta halatta katanga a shekarar 1998, kamar yadda a Amurka, da an kawar da lahani na haihuwa daga 2007 zuwa 3000," in ji Farfesa Joan Morris.

Yi amfani da kayan kwalliya

Ruwan folic acid yana da mahimmiyar rawa a ciki. Yana ɗauke da ƙwayoyin antioxidants wanda ke rage aiki na aiwatar da sanadaran kuzari da kuma narkar da masu radicals free da suke cikin muhalli. Hakanan abubuwan inganta rayuwar fata na folic acid suna taimakawa wajen kiyaye shayar fata ta hanyar karfafa shingen fata. Wannan yana kama danshi kuma yana rage bushewa.

A cikin kayan kwalliya, samfuran folate galibi ana haɗa su a cikin mayukan shafawa da maƙarƙashiya, waɗanda idan aka shafa su a sama, na iya taimakawa gabaɗayan inganci da kamannin fata.

Amfani da dabbobi

An gano karancin sinadarin folic acid a cikin nau'ikan dabbobin da yawa, wanda aka bayyana a cikin hanyar karancin jini, raguwar adadin leukocytes. Mafi yawan kyallen takarda da ke da saurin girma na kwayar halitta ko sabunta halittar nama ana shafa su, kamar su membrane na jikin ɓangaren hanji, epidermis da ƙashi. A cikin karnuka da kuliyoyi, anemia mafi yawanci ana haɗuwa da rashi na ƙoshin ciki wanda ke faruwa sakamakon cututtukan malabsorption na hanji, rashin abinci mai gina jiki, masu tayar da kayar baya, ko ƙarin buƙatun fure saboda ƙarancin jini ko hemolysis. Ga wasu dabbobi kamar su aladun alade, birai da aladu, samun wadataccen abinci a cikin abincin yana da mahimmanci. A wasu dabbobi, ciki har da karnuka, kuliyoyi, da beraye, sinadarin folic acid da microflora na hanji ke samarwa yawanci ya isa biyan buƙatu. Sabili da haka, alamun rashi na iya haɓaka idan har an haɗa maganin antiseptic na hanji a cikin abinci don hana haɓakar ƙwayoyin cuta. Rashin ƙoshin lafiya yana faruwa a cikin karnuka da kuliyoyi, yawanci kawai tare da maganin rigakafi. Wataƙila yawancin abubuwan da ake buƙata na yau da kullun don haɗuwa da haɗuwa da ƙwayoyin cuta a cikin hanji.

Sha'ani mai ban sha'awa

  • A wasu ƙasashe, sunan folic acid ya bambanta da wanda ake yarda da shi gaba ɗaya. Misali, a cikin Netherlands ana kiranta da bitamin B11.
  • Tun daga 1998, folic acid yana da ƙarfi a cikin Amurka a cikin abinci kamar burodi, hatsin karin kumallo, gari, kayan masara, taliya, da sauran hatsi.

Contraindications da taka tsantsan

Kimanin kashi 50-95% na folic acid ya lalace yayin girki da kiyayewa. Illar hasken rana da iska suma suna yin lahani. Adana abinci mai yawa a cikin buɗaɗɗen duhu a cikin zafin jiki na ɗaki.

Alamomin rashi

Raunin folic acid kadai yana da wuya kuma galibi ana alakanta shi da wasu naƙasassun abubuwan gina jiki saboda rashin abinci mai gina jiki ko rashin sha. Alamomin cutar yawanci rauni ne, damuwa mai da hankali, bacin rai, bugun zuciya, da karancin numfashi. Bugu da kari, za a iya samun ciwo da ulcer a harshe; matsaloli tare da fata, gashi, kusoshi; matsaloli a cikin gastrointestinal fili; babban matakan homocysteine ​​a cikin jini.

Alamomin wuce haddi na bitamin B9

Gabaɗaya, yawan cin abincin mai yawa ba shi da wata illa. A cikin al'amuran da ba kasafai ake samun su ba, yawan allurai masu yawa na iya cutar da koda da haifar da rashin ci. Shan babban bitamin B9 na iya ɓoye rashi bitamin B12. Matsakaicin matsakaicin adadin yau da kullun na manya shine 1 MG.

Wasu magunguna suna shafan shan bitamin B9 a cikin jiki, daga cikinsu:

  • maganin hana haihuwa;
  • methotrexate (wanda aka yi amfani da shi wajen maganin cutar kansa da cututtukan cikin kai);
  • magungunan antiepileptic (phenytoin, carbamazepine, valproate);
  • sulfasalazine (ana amfani dashi don magance ulcerative colitis).

Tarihin binciken

Wani mai bincike dan kasar Burtaniya Lucy Wills ne ya fara gano Folate da kuma tasirinsa na biochemical a shekarar 1931. A rabi na biyu na shekarun 1920, an gudanar da bincike mai inganci kan yanayin cutar karancin jini da hanyoyin magance ta - don haka aka gano bitamin B12. Dokta Wills, duk da haka, ya zaɓi ya mai da hankali kan batun da ya fi ƙanƙanta, karancin jini a cikin mata masu ciki. An yi mata suka game da irin wannan tsattsauran matakin, amma likitan bai yi watsi da yunƙurinta na gano musabbabin ƙarancin karancin jini da mata masu ciki a cikin coan mulkin mallaka na Burtaniya suka sha ba. Karatu a cikin beraye ba sa samar da sakamakon da ake so, don haka Dokta Wills ya yanke shawarar yin gwaji a kan dabbobi masu birrai.

AKAN WANNAN MAGANA:

Bayan da aka gwada abubuwa da yawa, kuma ta hanyar hanyar kawarwa, tare da ƙin yarda da duk wasu maganganu, a ƙarshe, mai binciken ya yanke shawarar gwada amfani da yisti mai giya mai arha. Kuma a ƙarshe, Na sami tasirin da ake so! Ta ƙaddara cewa mai gina jiki a cikin yisti yana da mahimmanci don hana ƙarancin jini a yayin daukar ciki. Wani lokaci daga baya, Dokta Wills ta haɗa a cikin ƙoƙarinta na bincike don cinye abubuwa daban-daban a cikin mata masu juna biyu, kuma yisti na mai shayar ya sake aiki. A cikin 1941, folic acid da aka samo daga alayyafo an fara kiransa da warewa. Wannan shine dalilin da yasa sunan folate ya fito daga Latin folium - leaf. Kuma a cikin 1943, an samo bitamin a cikin tsarkakakken tsari.

Tun shekara ta 1978, ana amfani da folic acid a haɗe tare da maganin cutar kansa 5-Fluorouracil. Farkon wanda Dr. Charles Heidelberger ya kirkira a cikin 1957, 5-FU ya zama magani mai tasiri akan nau'ikan cutar kansa da yawa, amma yana da sakamako mai illa sosai. Biyu daga cikin daliban likitan sun gano cewa folic acid na iya rage su sosai yayin kara tasirin kwayar kanta.

A cikin shekarun 1960, masana kimiyya suka fara binciken rawar kwaya don hana nakasar bututun neural a cikin amfrayo. An gano cewa rashi bitamin B9 na iya haifar da mummunan sakamako ga yaro, kuma mace galibi ba ta samun isasshen abu daga abinci. Sabili da haka, a cikin ƙasashe da yawa an yanke shawarar ƙarfafa abinci tare da folic acid. Misali a Amurka, ana hada folate a hatsi da yawa - burodi, gari, masarar masara, da kuma taliya - domin sune kayan abinci masu yawa ga yawancin jama'a. A sakamakon haka, an sami raunin lahani na bututun jiji da kashi 15-50% a cikin Amurka.


Mun tattara mahimman bayanai game da bitamin B9 a cikin wannan kwatancin kuma zamu yi godiya idan kuka raba hoton a kan hanyar sadarwar zamantakewa ko blog, tare da hanyar haɗi zuwa wannan shafin:

Bayanan bayanai
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  3. TARIHIN MAGABATA,
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  7. JL Jain, Sunjay Jain, Nitin Jain. Tushen ilimin Biochemistry. Babi na 34. Bitamin mai narkewa cikin ruwa. shafi na 988 - 1024. S. Chand & Company Ltd. Ram Nagar, New Del - 110 055. 2005.
  8. Folate. Cibiyar Ba da Bayani ta Micronutrient, Cibiyar Linus Pauling. Jami'ar Jihar Oregon,
  9. Abubuwan gina jiki masu ƙarfin gaske. Harvard Kiwon Lafiya. Makarantar Kiwon Lafiya ta Harvard,
  10. Acid mai Amfani. Vitamin da kari. Yanar gizo Md,
  11. Lavrenov Vladimir Kallistratovich. Encyclopedia na zamani. OLMA Media Group. 2007 shekara
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  13. Lavrenova GV, Onipko VDEncyclopedia na Magungunan gargajiya. Gidan Buga "Neva", St. Petersburg, 2003.
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  16. Eamon J. Laird, Aisling M. O'Halloran, Daniel Carey, Deirdre O'Connor, Rose A. Kenny, Anne M. Molloy. Forarfafa son rai ba shi da tasiri don kula da bitamin B12 da haɓaka matsayi na tsofaffin Irishan Ailan: shaidu daga Nazarin Doguwar Yanki kan Tsufa (TILDA). Jaridar British Journal of Gina Jiki, 2018; 120 (01): 111 DOI: 10.1017 / S0007114518001356
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  18. Acid mai Amfani. Jami'ar Rochester Medical Center. Lafiya Encyclopedia,
Sake buga kayan

An hana amfani da kowane abu ba tare da rubutaccen izininmu ba.

Dokokin tsaro

Gudanarwar ba ta da alhakin kowane yunƙuri na amfani da kowane girke-girke, shawara ko abinci, kuma ba ta da tabbacin cewa bayanin da aka ƙayyade zai taimaka ko cutar da ku da kanku. Yi hankali kuma koyaushe tuntuɓi likitan da ya dace!

Karanta kuma game da sauran bitamin:

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