I-folate iyi-vithamini ebalulekile, abazali abaningi abayibona ngenxa yokuhlangana kwamazinga aphansi aphansi nabantwana abangakabiphi kanye nezinkinga zokuzalwa. Lezi ziphutha zobuchopho noma intambo yomgogodla yiziphambeko ezinkulu ezihambisana nokudla okungenele kwe-folate. I-folate iyadingeka kwabesifazane abaneminyaka yokubeletha futhi ekuqaleni kokukhulelwa kwengane enempilo.
Uma sezizalwe, izinsana nezingane ziqhubeka zidinga amazinga okwanele okwehlukile okunye okungenzeka ukuthi angeke akhule kahle futhi abe nokuhamba kancane kunezinga elivamile lokukhula.
Ifolda
I-folate yi-vitamin B, njenge-thiamine, i-niacin, ne-vitamin B12-konke okubalulekile ekukhuleni nasekuthuthukisweni okuvamile kwengane.
Izingane ezingenayo i-folate eyanele (ukungabi nalutho) kungahlakulela i-anemia (isibalo esiphansi se-cell cell counts), isifo sohudo, ukulahlekelwa isisindo, ubuthakathaka, nokucasula.
Nakuba izingane eziningi zingadli ukudla ezinemvelo ephezulu yemvelo, njengemifino eluhlaza emifino kanye nobhontshisi omisiwe, bavame ukuhlangabezana nezibonelelo zabo zokudla eziphakanyisiwe ngokudla ukudla okuqinisekisiwe nge-folic acid-uhlobo lwama-folate.
Izidingo Zansuku zonke Zezingane
Izibonelelo zokudla eziphakanyisiwe ze-folate zihluka ngobudala kodwa zifaka izincomo ukuthi usuku ngalunye:
- Izinsana ezingaphansi kwezinyanga ezingu-6 zithola ama-micrograms angu-65 (abathola kuwo ubisi lwebele noma ifomula lomntwana)
- Izinsana ezinyangeni ezingu-6 kuya kwezingu-12 zithola ama-micrograms angu-80
- izingane ezineminyaka engu-1 kuya kwengu-3 ubudala zithola ama-micrograms angu-150
- izingane ezineminyaka engu-4 kuya kwengu-8 ubudala zithola ama-micrograms angu-200
- ukulungisa izingane ezineminyaka engu-9 kuya kwengu-13 zithole ama-micrograms angu-300
- Intsha eneminyaka engu-14 kuya kwengu-18 ubudala ithole ama-micrograms angu-400
Lezi zibonelelo eziphakanyisiwe zokudla zikhuphuka zibe yi-micrograms ezi-500 ze-folate kwabesifazane abancancisayo kanye nama-micrograms angu-600 kwabesifazane abakhulelwe noma abangakhulelwa.
Ukudla oku-Folate-Rich
Ukudla okungokwemvelo kwemithombo ye-folate kubandakanya ubhontshisi nemifino eminingi kanye nezinye izithelo:
- Ama-peas anamehlo amnyama
- Amalenti
- Okra
- Izinyosi zezinso
- Ubhontshisi obukhulu baseNyakatho
- I-broccoli
- I-lettuce ye-Iceberg
- Ama-Beet
- Ubhontshisi bukaLima
- Imbewu ye-sunflower
- Isipinashi
- Amahlumela aseBrussels
- Ukolweni
- I-asparagus
- Ubhontshisi obhakiwe
- I-peas eluhlaza
- Amazambane abhakiwe
- Iklabishi
- Ama-avovocos
- Amantongomane
- I-Romaine ulethisi
- Utamatisi Juice
- ijusi yewolintshi
- Ama-strawberries
- Ama-oranges
- Amaqanda
- Ubhanana
Ungafunda amalebula okudla ukubona ukuthi izingane zakho zifunwa kangakanani kusukela kokunye kwalokhu kudla.
Ukudla okufakwe ngokulandelana
Ngaphandle kwemifino eminingi, izithelo , nobhontshisi okuyizinto ezivela emvelo emithonjeni emihle, ukudla okuningi kuqiniswe nge-folic acid. Ukukhonza izingane zakho zokudla okuyi-folate kuyindlela enhle yokuqinisekisa ukuthi bathola u-folate okwanele ekudleni kwabo:
- I-malt-o-Meal yokudla
- I-Fortified Cereal yase-Fortified (Ingqikithi, Umkhiqizo we-19, i-Special K, i-Cheerios, i- Rice Krispies, i-Raisin Bran, i-Wheat, i-Honey Nut Cheerios, njll)
- Ubisi lwe-soy obuqinile
- Iphule i-pasta
- Uthuthukise ama-noodle amaqanda
- Ucebile isinkwa, ama-bagels, nama-muffin
- Kucebile irayisi elimhlophe
Imithombo:
> I-USDA Idatha Yomhlaba Kazwelonke Yokwakheka Kwemigomo Ejwayelekile, Ukukhishwa kokuqukethwe 20. Okuqukethwe kwe-Folate kokudla okukhethiwe ngokulinganisa okujwayelekile, okuhlelwe yizinto ezakhiwa izakhi.
> Izikhungo Zikazwelonke Zempilo. I-Supplement Supplement Sheet Factory: Ifolda.
> Institute of Medicine. Ibhodi Yokudla Nezokudla. Izindleko zokubhekwa kwezidakamizwa: Thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, i-pantothenic acid, i-biotin, ne-choline. I-National Academy Press. Washington, DC, 1998.