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Folic acid lossis folate lossis vitamin B9 muaj lub luag haujlwm tseem ceeb hauv kev noj haus thiab kev ua me nyuam yaus. Qhov kev thov rau cov khoom noj muaj txiaj ntsig zoo no nce ntxiv thaum cev xeeb tub vim nws pab txoj kev loj hlob thiab kev loj hlob ntawm tus me nyuam hauv lub cev (lub hlwb, DNA thiab cov ntshav liab) thiab tiv thaiv kev xeeb tub zoo li cov hlab ntsha tsis zoo. Cov tshuaj folic acid pab tswv yim los ntawm cov kws tshaj lij rau txhua tus poj niam ntawm lub hnub nyoog yug menyuam, tshwj xeeb tshaj yog rau cov neeg uas npaj siab cev xeeb tub.
yuav ua li cas tshem tawm tan ntawm ko taw tam sim
Txoj hauv kev zoo tshaj plaws kom tau folic acid yog los ntawm kev noj zaub mov kom zoo dua li mus rau nws cov kev txhawb ntxiv tshwj tsis yog kev kho mob. Raws li Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Noj Qab Haus Huv thiab Lub Tsev Kawm Ntawv Tshuaj, cov lus pom zoo rau folic acid los ntawm cov poj niam cev xeeb tub yog nyob ib puag ncig 600 µg txhua hnub, nrog qhov txo qis rau 500 µg txhua hnub thaum lub sijhawm lactation. [1]
Hauv tsab xov xwm no, peb yuav tham txog cov npe khoom noj uas muaj txiaj ntsig ntawm folic acid thiab yuav pab tiv thaiv kev xeeb tub thiab ua kom tus menyuam muaj kev noj qab haus huv thoob plaws lub sijhawm xeeb tub.
1. Cov txiv kab ntxwv
Txiv kab ntxwv yog cov khoom noj muaj folate uas yog cov khoom noj txom ncauj zoo rau hauv lub cev xeeb tub. Lawv yog cov noj haus zoo rau leej niam thiab tus menyuam vim tias muaj cov khoom noj khoom haus zoo li antioxidant, ntxhia pob zeb thiab lwm yam. Cov kua txiv kab ntxwv kuj tseem pom tau tias zoo tshaj plaws thaum cev xeeb tub vim nws lub neej ua haujlwm ntev dua. [1]
Ntau npaum li cas folate: 100 g ntawm txiv kab ntxwv muaj 30 µg ntawm folate.
2. Hlwb qhwv
Cov zaub ntsuab xws li zaub ntsuab tau npaj nrog cov vitamin tseem ceeb no. Nws ua rau kev noj zaub mov zoo kev xeeb tub vim muaj calories tsawg, cov vitamins tseem ceeb thiab cov zaub mov muaj ntau thiab folate. Nco ntsoov ncu cov zaub ntsuab kom ntau es muab cov roj kub kub lossis muab kib kom kub li cov folate. [ob]
Ntau npaum li cas folate: 100 g ntawm spinach muaj 194 µg ntawm folate.
3. Cov Qe
Cov qe muaj ntau yam zoo li calcium thiab hlau nrog rau folic acid. Lawv zoo tshaj plaws noj cov tawv tawv thaum noj cov nqaij siav lossis ua qe nyoos tsis pom zoo thaum noj zaub mov cev xeeb tub. Ntau cov folic acid muaj zog cov qe kuj tseem muaj nyob hauv kev ua lag luam uas tuaj yeem muab thaj tsam li 12.5 feem pua ntawm cov folic acid pom zoo los ntawm kev noj haus. [3]
yuav ua li cas kom koj cov plaub hau ncaj
Ntau npaum li cas folate: 100 g ntawm qe muaj 47 µg ntawm folate.
4. Zaub cob pob
Zaub cob pob yog ib qho kua zaub thiab cov zaub mov muaj txiaj ntsig zoo uas ua rau muaj lub zog txhawb rau cov folate ntau ntxiv thaum cev xeeb tub. Nws muaj txiaj ntsig hauv beta carotene, vitamin C, calcium, hlau thiab noj haus fiber ntau. Cov zaub ntsuab no paub txog kev tiv thaiv kev pheej hmoo ntawm lub hlwb, mob hlwb thiab lwm yam kev loj hlob txuas nrog lub cev tsis muaj peev xwm. [4]
Ntau npaum li cas folate: 100 g ntawm broccoli muaj 63 µg ntawm folate.
5. Asparagus
Asparagus yog qhov muaj txiaj ntsig folate-nplua nuj veggie nrog ntau cov vitamins thiab minerals. Theem siab ntawm folate nyob rau hauv asparagus pab hauv kev tswj kev noj qab haus huv cov ntshav homocysteine thiab ua lub luag haujlwm tseem ceeb hauv kev faib cov cell thiab DNA tsim. Ib co kua nplaum ntawm vitamin B12, vitamin K, fatty acids thiab vitamin E hauv lub veggie no tseem ua rau lub cev xeeb tub zoo. Cov as-ham nyob rau hauv asparagus yog qhov zoo tshaj plaws yaim thaum nws tau haus raws li cov zaub nyoos. [5]
yooj yim hairstyle rau cov plaub hau curly
Ntau npaum li cas folate: 100 g ntawm asparagus muaj 52 µg ntawm folate.
6. Fortified nplej
Raws li kev tshawb nrhiav, hauv Asmeskas, kev txhim kho cov hmoov txhuv nplej nrog folic acid yog lub luag haujlwm yuav tsum tau ua kom txo qis hauv cov leeg cov leeg tsis xws luag. Lawv ua haujlwm ua tsev rau kev txhim kho hauv lub cev tiv thaiv tus menyuam hauv plab uas tseem ceeb heev kom tiv thaiv lawv los ntawm kev pheej hmoo ntawm cov kab mob yav tom ntej. [6]
Ntau npaum li cas folate: 100 g ntawm cov hmoov nplej muaj zog 139 µg ntawm folic acid.
7. Cov txiv qaub
Lentils siav yog qhov kev xaiv zoo rau kev noj muaj folate-nplua nuj cev xeeb tub. Cov hmoov nplej muaj ntau lwm cov as-ham zoo li hlau, polyphenols, potassium thiab fiber ntau nrog folate. Qaug ziab kom yooj yim dua rau kev ua noj thiab kuj tseem pab txhawb lub zog tas mus li.
Ntau npaum li cas folate: 100 g ntawm lentils muaj 479 µg ntawm folate.
