Vitamin B9 (folic acid) yog thawj zaug muab rho tawm los ntawm spinach thiab tshuav nws lub npe thib ob rau nws. Tom qab tag nrho, folium yog txhais los ntawm Latin li "nplooj". Nws qhov txiaj ntsig zoo hauv tib neeg lub cev yog qhov tseem ceeb rau kev loj hlob ntawm tag nrho cov hlwb, nrog rau lawv cov kev rov ua dua tshiab.
Vitamin B9 yog qhov yooj yim heev rau cua sov, lub teeb, ua noj thiab yog dej soluble. Yog li ntawd, txhawm rau ua kom tau txais txiaj ntsig ntau dua rau koj tus kheej kev noj qab haus huv thiab khaws nws ntau li ntau tau hauv cov zaub mov, koj yuav tsum tau muab kev nyiam rau kev siv cov txiv hmab txiv ntoo tshiab thiab zaub, zaub xam lav ntuj vitamin. Tab sis cov khoom noj kib-boiled yuav tsum tau tso tseg.
Nyiaj muaj nqis
B9 yog cov vitamin tsim los ua ntau yam haujlwm hauv peb lub cev, suav nrog:
- tsim cov qe ntshav liab;
- txhim kho thiab normalization ntawm cov ntshav Cheebtsam;
- txhim kho cov protein synthesis;
- Ymetabolism;
- kev koom tes hauv cov txheej txheem ntawm nucleic acid synthesis;
- nce qab los noj mov, ua kom muaj kev zom zaub mov ruaj khov;
- kev txhawb nqa hauv kev tawm tsam kev kis tus kabmob, kev tiv thaiv kab mob;
- tiv thaiv kab mob qog noj ntshav;
- plaub hau thiab ntsia hlau loj hlob;
kev ua kom puas siab puas ntsws;
- txheej txheem cov ntaub so ntswg kho sai;
- pab nrog cov tub ntxhais hluas hluas.
Nyob rau hauv ib qho zoo tagnrho, vitamin B9 (folic acid) pab cov synthesis ntawm cov tshuaj tshwj xeeb, uas txhawb kev tsim cov tshuaj hormones ntawm kev xyiv fab - serotonin, nrog rau cov hlwb tsim los tiv thaiv peb ntawm qhov tsis zoo ntawm kev ntxhov siab., lub neej upheavals. Txhawm rau txhim kho koj lub siab, koj yuav tsum noj zaub mov ntau zaus: txiv tsawb, chocolate, tshuaj yej, hnub, txiv kab ntxwv, txiv lws suav, figs.
Tus nqi zoo ib hnub
Yog tias koj yog ib tus neeg saib xyuas koj tus kheej txoj kev noj qab haus huv thiab kev noj qab haus huv ntawm koj cov neeg koj hlub, koj yuav tsum xav txog tias B9 yog vitamin uas yuav pab tau zoo hauv qhov teeb meem no. Txawm tias muab nws siv tsawg, tab sis txhua hnub thiab, qhov tseem ceeb tshaj, tsis tu ncua, koj tsis tuaj yeem txhawj txog nws qhov tsis txaus.
Muaj cov qauv uas tso cai rau koj los teeb tsa qhov pom zoo koob tshuaj - 200 mcg ib hnub. Tab sis muaj ib pawg ntawm cov neeg uas tshwj xeeb tshaj yog xav tau cov tshuaj no. Txhawm rau tiv thaiv thiab txhawb lub cev, cov tshuaj vitamin B9 yog:
- cov poj niam muaj peev xwm xeeb menyuam thiab muaj cov tshuaj hormonal surges (tshwj xeeb yog thaum cev xeeb tub thiab tom qab yug menyuam);
- menyuam yaus thiab cov tub ntxhais hluas thaum lub sijhawm puberty;
- tus neeg uas pheej niaj hnub ntxhov siab thiab ua siab ntev;
- neeg lub cev ua haujlwm;
- tanning kiv cua.
Txhawm rau tsim cov khoom noj kom zoo rau ib hnub, koj yuav tsum ua tib zoo kawm cov ntsiab lus hauv B9 cov khoom. Cov vitamin no yog txoj hauv kev los daws ntau yam teeb meem. Tab sis tau txais nws nyob rau hauv qhov proportions ntawm zaub mov tsis yog ib txoj hauj lwm yooj yim.
Vitamin deficiency
Kev txhoj puab heev, chim siab, kev nyuaj siab - tag nrho cov xwm txheej no yuav nyob twj ywm nrog tus neeg uas tsis muaj folic acid. Tsis tas li ntawd, nws yuav raug haunted los ntawm insomnia, nyob mus ib txhis qaug zog, tsis nco qab, thiab mob taub hau. Thiab yog tias koj lub hnub nyoog tau hla lub cim ntawm 40 xyoo, qhov qis acidity ntawm cov kua txiv hmab txiv ntoo yuav ua rau lub cev tsis muaj peev xwm tiv thaiv kab mob, tshem tawm cov co toxins, thiab nqus cov protein. Cov tsos mob tseem yuav tshwm sim pom: tawv nqaij daj ntseg, psoriasis, poob phaus.
Yog li, los xaus, dab tsi tuaj yeem txwv kev noj B9 ua rau? Ib qho vitamin tsis txaus yog fraught nrog:
- megaloblastic anemia;
- mob hlwb;
- teeb meem nrog plab thiab hnyuv;
- ncua kev puberty;
- pib ntxov ntawm menopause hauv cov poj niam;
- tawv nqaij mob;
Yog li ntawd, tau ntsuas tag nrho cov kev pheej hmoo, thawj thiab qhov tsawg tshaj plaws uas koj tuaj yeem ua tauua kom lub cev zoo yog kom saturate cov zaub mov nrog tsaus ntsuab zaub thiab lettuce. Txwv tsis pub, cov kws kho mob yuav tau cuam tshuam koj cov teeb meem kev noj qab haus huv.
Ntau dhau thiab dhau
Kev ua kom ntau dhau ntawm tib neeg lub cev nrog folic acid yog qhov tshwm sim tsis tshua muaj tshwm sim, tab sis tseem muaj tiag. Qhov no tuaj yeem tshwm sim thaum siv cov tshuaj version ntawm cov tshuaj no hauv ntau qhov ntau. Tsis muaj txoj hauv kev kom ua tiav nws qhov dhau los ntawm kev noj cov zaub mov tsim nyog.
Cov tsos mob tseem ceeb ntawm kev noj tshuaj ntau dhau ntawm B9 hauv cov neeg ntawm txhua lub hnub nyoog yog kev zom zaub mov, teeb meem pw tsaug zog, thiab ua rau muaj kev txaus siab ntawm lub hauv nruab nrab paj hlwb.
Kev sib raug zoo nrog lwm cov vitamins
Vim li cas nws thiaj xav noj ntau lwm yam tseem ceeb nrog rau folic acid, tshwj xeeb yog vitamin B12? B9 tsis muaj nws tsis tuaj yeem nqus tau zoo - qhov no yog cov lus teb. Qhov tsis muaj cobalamin cuam tshuam rau lub cev hauv txoj hauv kev uas nws tsis tuaj yeem khaws cov zaub mov. Yog li ntawd qhov qeeb ntawm cell faib, uas txhais tau tias inhibition ntawm cov txheej txheem ntawm kev loj hlob thiab kev loj hlob. Tsis tas li ntawd, B9 tau noj sai heev thaum muaj ntau ntawm methionine, uas muaj nyob rau hauv cov khoom noj nqaij thiab cheese. Yog li ntawd, nws raug nquahu kom saib xyuas qhov sib npaug ntawm txhua yam khoom muaj txiaj ntsig.
Thov nco ntsoov tias yog tias muaj ib tus neeg sawv cev ntawm pawg B hauv qee yam khoom, nws tuaj yeem sib cav tias muaj lwm tus. Vitamins B6, B12, B9 nyob rau hauv lub complex yog endowed nrog ib tug zoo kawg nkaus lub peev xwm los cuam tshuam zoontawm kev xav ntawm ib tug neeg, muaj txiaj ntsig zoo rau lub paj hlwb.
B9 cov ntsiab lus hauv zaub mov
Leej twg yog tus tsis muaj kev hem thawj los ntawm qhov tsis muaj folic acid, yog li nws yog cov neeg tsis noj nqaij noj. Tom qab tag nrho, lawv cov zaub mov tseem ceeb yog tshuaj ntsuab tshiab thiab zaub nyoos. Cov neeg txhawb nqa tsis tshua muaj hmoo ntawm kev txuag thiab cov tais diav npaj los ntawm boiling thiab kib yuav tsum rov xav txog txoj hauv kev xaiv zaub mov, txwv tsis pub sai lossis tom qab lub cev yuav poob.
Vitamin B9 muaj nyob hauv ntau yam khoom noj. Txawm li cas los xij, qhov kev sib tw yog cov zaub uas nplua nuj nyob rau hauv cov khoom no, spinach thiab lettuce. Txhawm rau nkag siab tshwj xeeb hauv cov khoom noj uas muaj vitamin B9 pom nyob rau hauv qhov ntau tshaj plaws, peb yuav tau pab los ntawm kev faib rau cov nroj tsuag thiab tsiaj txhu.
Zaub Sources:
- zaub ntau (carrots, beets, zaub qhwv, dib, taub dag);
- txiv hmab txiv ntoo ntau yam (txiv tsawb, apricots, txiv kab ntxwv, melons);
- Nyob zoo ib tsoom phooj ywg (peas, taum);
- txiv ntoo qoob loo (walnuts, almonds, txiv laum huab xeeb, hazelnuts);
- cereal tsev neeg (barley groats, oatmeal, buckwheat);
- tshuaj ntsuab (dandelion, mint, plantain, nettle);
- tsob ntoo nplooj thiab berries (rosehips, raspberries, currants, birch, yarrow);
- mhrooms (porcini, champignons, nceb).
Nyiaj Sources:
- ntses khoom (tuna, salmon);
- Nyiajnqaij qaib,yaj, nyuj, nqaij npuas);
- mis nyuj tshiab thiab khoom los ntawm nws (cheese, tsev cheese);
- egg.
Hauv kev muaj tiag, ib tug neeg tsis xav tau vitamin B9 ntau. Nws yog ib qho yooj yim los muab qhov tsim nyog ntawm nws nrog kev pab ntawm cov khoom noj muaj peev xwm. Txawm li cas los xij, yog tias qhov no tsis txaus rau ib tus neeg, kev noj cov vitamins B hluavtaws yuav pab tau, tab sis tseem, cov khoom ntuj yog cov tshuaj txhim khu kev qha.
Cov txiaj ntsig txhawb nqa
Thaum npaj cov zaub mov, koj yuav tsum tau ua tib zoo saib xyuas qhov tseeb tias thaum ua cov khoom nrog qhov kub thiab txias, koj tuaj yeem poob 90 feem pua ntawm folic acid. Thaum nws los txog rau boiled zaub thiab nqaij, lawv poob los ntawm 70 mus rau 90 feem pua ntawm cov vitamin pab tau. Yog tias koj nyiam kib lawv, npaj rau qhov tseeb tias 95 feem pua ntawm B9 yuav ploj mus. Boil zaub hauv lawv daim tawv nqaij - koj txuag 50 feem pua ntawm cov vitamin.
Thiab qhov koj ua zaub mov ntev dua, qhov tsis zoo nws dhau los ntawm cov vitamin B9. Cov lus xaus qhia nws tus kheej: koj yuav tau noj cov zaub mov nyoos. Muaj lwm txoj hauv kev - Fry lossis boil sai heev, tshaj kub kub thiab nrog lub hau kaw.
Folic acid hauv lub neej yav tom ntej niam
Hnub no nws nyuaj rau ntsib tus ntxhais uas, thaum npaj cev xeeb tub, yuav tsis paub txog lub luag haujlwm tshwj xeeb ntawm folic acid hauv kev noj qab haus huv ntawm niam thiab menyuam thaum cev xeeb tub thiab tom qab yug menyuam. Noj cov vitamins ntawm pab pawg B nyob rau hauv qhov yuav tsum tau proportions, ib tug poj niam yuav pab tau kom yogtsim cov placenta, tiv thaiv cov hlau tsis txaus thiab muab kev tiv thaiv kab mob sib kis.
Tus niam yuav tsum tau saib xyuas lub sijhawm siv folic acid rau ob lub laj thawj tseem ceeb: rau nws tus kheej zoo thiab kev loj hlob tag nrho ntawm tus menyuam hauv plab, kom tsis txhob muaj kab mob thiab yug ntxov ntxov. Nws yuav muaj txiaj ntsig yog tias ob tus txij nkawm tau kawm txog kev noj cov vitamin B9 ob peb lub hlis ua ntej xeeb menyuam. Qhov no yuav ua rau tus menyuam muaj feem yuav yug los ntawm lub hlwb thiab lub cev noj qab nyob zoo.
koob tshuaj B9 thaum cev xeeb tub
Peb twb tau teev tseg tias kom ua tiav tag nrho cov haujlwm ntawm lub cev, tus neeg laus yuav tsum noj 200 micrograms ntawm vitamin B9 txhua hnub. Rau cov poj niam cev xeeb tub, qhov koob tshuaj no yuav tshaj qhov qhia tau tsawg kawg ob zaug. Qee zaum, tus kws kho mob tuaj yeem nce nws plaub zaug. Qhov no tshwm sim yog tias tus neeg mob muaj cov vitamin tsis txaus, ntuav tawm tsam ntawm ntau theem ntawm cev xeeb tub. Tib yam mus rau cov poj niam uas muaj mob vwm lossis ntshav qab zib.
Vitamin hauv ampoules: lub hom phiaj thiab kev ua haujlwm
Ntxiv rau kev muab koj tus kheej nrog qhov tsim nyog ntawm cov vitamin B9 los ntawm kev siv khoom plig ntawm ntuj, hnub no muaj lwm txoj hauv kev. Qhov no yog kev noj cov kua qaub hauv cov kua dej thiab hauv cov ntsiav tshuaj. Vitamin B9 hauv ampoules yog npaj rau cov neeg uas raug kev txom nyem los ntawm folate deficiency anemia lossis plaub hau poob. Hauv qhov thib ob, cov tshuaj no tsuas yog qhov tseem ceeb rau cov poj niam uas npau suav ntawm cov plaub hau zoo nkauj. Tsis tas li ntawd, cov tshuaj vitamin no yog heevmuaj txiaj ntsig zoo thaum tsim cov vitamin complexes tshwj xeeb txhawm rau tiv thaiv cov plaub hau. Ua li no, co zoo thiab tawg lub ampoule, ntxiv rau koj nyiam zawv plaub hau los yog tshuaj balm.
