Folate is B vitamini yakagara inowanikwa mune dzakasiyana siyana zvekudya. Muviri haugone kuburitsa folate, ndosaka zvichikosha kuti uwane kubva kuzvikafu zvine folate. Folate inowanikwa nechero muzvirimwa zvakasiyana-siyana nezvikafu zvemhuka, zvinosanganisira michero yemichero, avocado, sipinachi, kale, broccoli, mazai, uye chiropa chemombe. Folate inowedzerwawo kune zvikafu, zvakaita sechingwa, hupfu, uye zviyo, mune fomu ye folic acid kana iyo yekugadzira, inogadziriswa yemvura shanduro ye folate. Folate uye folic acid ine maitiro akasiyana pamuviri.
Muviri wedu unoshandisa folate kuita kwakasiyana-siyana kwakakosha mabasa, kusanganisira kupatsanurwa kwemasero, kuvandudza masero eropa matsvuku, kushandurwa kwehomocysteine kuita methionine, amino acid inoshandiswa protein synthesis, kugadzirwa kweSAMe, uye DNA methylation. Folic acid yakakoshawo kune akasiyana metabolic maitiro. Kusakwana kwefolate kwakazopedzisira kwakubatana nehutano hwakasiyana siyana, hwakadai sekuwedzera kwengozi yechirwere chemoyo, urema hwekuzvarwa, megaloblastic anemia, uye cancer.
Mukati
Kwemazuva ese Kubata kweFolate uye Folic Acid
Mumuviri wedu unochengetera pakati pegumi kusvika makumi matatu mg yefolate, mazhinji acho anochengeterwa muchiropa chako asi huwandu hwasara hwachengetwa muropa rako uye matishu. Kazhinji ropa folate mazinga anobva ku10 kusvika ku30 ng / mL. Chimiro chikuru chekunyepedzera muropa rinozivikanwa se5-methyltetrahydrofolate. Kudya kwezuva nezuva kweiyi yakakosha zvinovaka kwakasiyana kuvanhu vemazera akasiyana. Iyo inobvumidzwa zuva rega rega yekubvumira folate kwevacheche, vana, vechidiki, vakuru, uye vakadzi vane pamuviri ndeiyi inotevera:
- 0 kusvika pamwedzi 6: 65 mcg
- 7 kusvika pamwedzi 12: 80 mcg
- Makore 1 kusvika matatu: 3 mcg
- Makore 4 kusvika matatu: 8 mcg
- Makore 9 kusvika matatu: 13 mcg
- anopfuura makore 14: 400 mcg
- panguva yekuzvitakura: 600 mcg
- panguva yekukochekera: 500 mcg
Folic acid inowedzerawo inoita basa rakakosha kuti ive nechokwadi chekuti vanhu vanonyanya kuda folate vari kuwana zvakakwana zvekudya kwavo kwemazuva ese. Kuwedzera kudya kwemazuva ese kwekudya kwakasarudzika kwakakoshawo nekuti zvikafu izvi zvinowanzopa zvimwe zvinhu zvinovaka muviri izvo zvese zvinoshanda pamwechete kutsigira hutano hwese. Inokurudzirwa folate zuva rega rekudya inowedzera panguva yekuzvitakura uye kuyamwisa kukurudzira kukurumidza kukura uye kubatsira kudzivirira neural tube kukanganisa mu fetus.
Folic acid inowanikwa mune zvekudya zvekuwedzera uye chikafu chakasimbiswa, zvinosanganisira chingwa, hupfu, zviyo uye mhando dzinoverengeka dzezviyo. Iyo inowedzerwawo kune B-tata mavitamini. Folate inowanikwawo nemasikirwo ezvekudya zvakasiyana siyana, zvinosanganisira:
- oranges
- chinwiwa cheranjisi
- bhuratifuru
- bananas
- cantaloupe
- papaya
- makabheji matomatisi muto
- avocado
- yakabikwa sipinachi
- mustard greens
- lettuce
- asperagus
- Brussels inomera
- broccoli
- pizi dzakasvibirira
- mazai machena
- akaomeswa-akaomeswa mapeya
- bhinzi dze itsvo
- mazai
- Dungeness gakanje
- nyama chiropa
Kushandiswa kweFolate uye Folic Acid
Zvese folate uye folic acid zvinowanzo shandiswa pane zvikonzero zvakasiyana. Kunyangwe folate uye folic acid zvinowedzera zvinowanzo shandiswa kurapa zvakafanana nezvehutano hutano, zvinopa mhedzisiro dzakasiyana mumuviri uye, nekudaro, zvinogona kukanganisa hutano hwedu hwese nenzira dzakasiyana. Uyezve, kuwana chaiyo zuva nezuva yekudyara uye fic acid inogona kuvandudza hutano hwese. Izvi zvinotevera zvinoverengeka zvezvakanyanya kushandiswa kushandisa folate uye folic acid zvinowedzera, zvinosanganisira:
- kushaya folate
- kuzvimba
- chirwere cheshuga
- brain health
- chirwere chemoyo
- cheitsvo
- utano hwepfungwa
- matambudziko ekubereka
- kuremara kwekuzvarwa uye matambudziko emimba
Kuti uwane rumwe ruzivo nezvekukosha kwefolate uye folic acid, ndapota dzokorora chinyorwa chinotevera:
Folate ndeye B vhitamini inowanikwa nemasikirwo emhando dzakasiyana dzekudya. Nekuti isu hatigone kuburitsa folate, zvakakosha kuti titore kubva kune zvikafu zvine yakakwira folate. Chikafu chakasiyana-siyana chakapfuma chinosanganisira michero yemichero, avocado, sipinachi, kale, broccoli, mazai, uye chiropa chemombe. Folate inowedzerwawo kune zvikafu senge zvingwa, hupfu, uye zviyo, muchimiro che folic acid, iyo synthetic vhezheni yeiyi yakakosha michero. Folate uye folic acid ine maitiro akasiyana pamuviri. Muviri wedu unoshandisa folate kumabasa mazhinji akakosha, kusanganisira kupatsanurwa kwemasero, kugadzirwa kwemasero matsvuku eropa, kushandurwa kwehomocysteine kuita methionine, amino acid inoshandiswa protein synthesis, kugadzirwa kweSAMe, uye DNA methylation. Folic acid yakakoshawo kune akawanda metabolic maitiro. Kusakwana kwefolate kwakazopedzisira kwakubatana nehutano hwakasiyana siyana, hwakadai sechirwere chemoyo, urema hwekuzvarwa, megaloblastic anemia, uye kunyange kenza. Kudya kwezuva nezuva kweiyi yakakosha zvinovaka kwakasiyana kuvanhu vemazera akasiyana. Uyezve, folate inowanikwawowo zvakasikwa mune zvakasiyana siyana zvekudya, senge bhanana, avocado, yakabikwa sipinachi, uye mazai. Dzese folate uye folic acid zvinowedzera zvine zvakasiyana-siyana zvekushandisa uye zvinogona kubatsira kuvandudza hutano hwakasiyana nyaya, kusanganisira kuzvimba, chirwere cheshuga, chirwere chemoyo, urema hwekuzvarwa, uye matambudziko ekubereka. Kuwedzera chikafu chine hutano kune smoothie inokurumidza uye iri nyore nzira yekuwana kwako kudya kwemazuva ese kwefolate. - Dr. Alex Jimenez DC, CCST Insight
Ginger Greens Juice
Kushumira: 1
Nguva ye Cook: 5-10 maminitsi
1 mukombe mananazi cubes
maapuro 1, akachekwa
1-inch knob re ginger, rinsed, peeled, uye kucheka
3 makapu kare, akacheneswa, uye akagurwa kana kubvarurwa
Cups makapu mashanu eSwitzerland chard, yakashambidzwa, uye yakatemwa kana kubvarurwa
Juisi zvese zvinosanganiswa neyemhando yepamusoro-muto. Zvakanakisisa zvinoshanda ipapo.
Kudya chikafu chine cholesterol hachiwedzere cholesterol yako
Maererano nezvidzidzo zvekutsvagisa, kudya chikafu chine HDL cholesterol kana "yakanaka" cholesterol haikwedzere huwandu hweropa rako cholesterol. Kana iwe uchidya zvine hutano cholesterol-zvinehupfumi zvekudya, zvakadai semapuranga uye mazai, ako eropa cholesterol mazinga anodzikira, saka ako eropa cholesterol mazinga anogara ane mwero, kana anongomutswa zvishoma. Chaizvoizvo yakazara mafuta ayo iwe unofanirwa kutarisa kunze kana zvasvika kune yakakwira yeropa cholesterol mazinga. Ingosarudza zvikafu zvinehutano zvine hutano.
Chiyero cheruzivo rwedu chinogumira kuchiropractic, musculoskeletal, mishonga yemuviri, hutano, uye zvine hutano nyaya dzehutano uye / kana anoshanda mushonga zvinyorwa, misoro, uye hurukuro. Isu tinoshandisa zvinoshanda zvehutano & hutano zvirongwa kuti tibate uye titsigire kuchengetedza kwekukuvara kana kusagadzikana kweiyo musculoskeletal system. Zvatinotumira, misoro, misoro, zvidzidzo, uye ruzivo rwunovhara nyaya dzemakiriniki, nyaya, uye misoro inoenderana nekutsigira zvakanangana kana zvisina kunangana nzvimbo yedu yekuchipatara yekuita. zvidzidzo zvinotsigira zvinyorwa zvedu. Isu tinoitawo makopi ekutsigira ekutsvagisa zvidzidzo zviwanikwe kubhodhi uye kana kuruzhinji pakukumbira. Isu tinonzwisisa kuti tinofukidza zvinhu zvinoda imwe tsananguro yekuti ingabatsire sei mune imwe chirongwa chekutarisira kana yekurapa protocol; Naizvozvo, kuti uenderere mberi nekukurukura nyaya iri pamusoro, ndapota inzwa wakasununguka kubvunza Dr.Alex Jimenez kana kuti tibate pa 915-850-0900. Iye anopa (s) Anobvumidzwa muTexas * & New Mexico *
Yakanyorwa naDr. Alex Jimenez DC, CCST
References:
- Kubala, Jillian. OlicFolic Acid: Zvese zvaunoda Kuti Uzive Healthline, Healthline Media, 18 Chivabvu 2020, www.healthline.com/nutrition/folic-acid#What-is-folic-acid?
- Ware, Megan. OlateFolate: Hutano Mabhenefiti uye Yakakurudzirwa Kudya Nhau dzeUrapa Nhasi, MediLexicon International, 26 Chikumi 2018, www.medicalnewstoday.com/articles/287677#recommended-intake.
- Felman, Adhamu. OlicFolic Acid: Kukosha, Kukanganisa, uye Matambudziko Ekupedzisira Nhau dzeUrapa Nhasi, MediLexicon International, 11 Kurume 2020, www.medicalnewstoday.com/articles/219853#natural-sources.
- Berg, M J. ImportKukosha kweFolic Acid Iyo Iyo Journal yeGender-Specific Mushonga: JGSM: Iyo Official Iyo Nhoroondo Yezvehukama hwehutano hwevakadzi kuColumbia, US National Library yeMishonga, Chikumi 1999, pubmed.ncbi.nlm.nih.gov/11252849/.
- Dowden, Angela. OffeeKofi Chibereko uye Zvimwe Zvisingatendeseke Chokwadi Chikafu Zvechokwadi Maitiro eMSN, 4 June 2020, www.msn.com/en-us/foodanddrink/did-you-know/coffee-is-a-fruit-and-other-unbelievably-true-food-facts/ss-BB152Q5q?li=BBnb7Kz&ocid =mailsignout#image=23.
Professional Makuriro Ekudzidzira *
Ruzivo rwuri pano pa "Kukosha kweFolate uye Folic Acid"Hazvina kuitirwa kutsiva hukama hwemunhu nemunhu ane ruzivo nezvehutano kana chiremba ane rezinesi uye haisi zano rekurapa. Tinokukurudzira kuti uite sarudzo dzehutano maererano netsvakiridzo yako uye kudyidzana nenyanzvi yezvehutano inokwanisa.
Ruzivo rweBlog & Hurukuro dzeKukura
Nzvimbo yedu yeruzivo inogumira kuChiropractic, musculoskeletal, mishonga yemuviri, hutano, inopa etiological viscerosomatic kusagadzikana mukati mezviratidzo zvekiriniki, yakabatana somatovisceral reflex Clinical dynamics, subluxation complexes, nyaya dzehutano dzakaoma, uye / kana zvinyorwa zvemishonga zvinoshanda, misoro, uye nhaurirano.
Isu tinopa uye tinopa kubatirana kwekiriniki nenyanzvi dzakasiyana-siyana. Imwe neimwe nyanzvi inotongwa nehunyanzvi hwavo chiyero chekudzidzira uye kutonga kwavo kwerezinesi. Isu tinoshandisa inoshanda yehutano & hutano mapuroteni kurapa uye kutsigira kuchengetedza kwekukuvadzwa kana kusagadzikana kwemusculoskeletal system.
Mavhidhiyo edu, zvakatumirwa, misoro, zvidzidzo, uye ruzivo rwunobata nyaya dzekiriniki, nyaya, uye misoro ine chekuita uye zvakananga kana zvisina kunanga kutsigira kwedu kwekiriniki yekudzidzira.
Hofisi yedu yakaedza zvine mutsindo kupa zvinyorwa zvinotsigira uye yaona tsvakiridzo yakakodzera kana zvidzidzo zvinotsigira zvatakatumira. Isu tinopa makopi ekutsigira ekutsvagisa zvidzidzo zvinowanikwa kumatare edzimhosva uye kuruzhinji pachikumbiro.
Isu tinonzwisisa kuti tinofukidza zvinhu zvinoda imwe tsananguro yekuti ingabatsire sei mune imwe chirongwa chekutarisira kana yekurapa protocol; Naizvozvo, kuti uenderere mberi nekukurukura nyaya iri pamusoro, ndapota inzwa wakasununguka kubvunza Dr. Alex Jimenez, DC, kana taura nesu isu 915-850-0900.
Tiri pano kuzokubatsira iwe nemhuri yako.
zvikomborero
Dr. Alex Jimenez DC, Msacp, RN*, CCST, IFMCP*, CIFM*, atn*
email: qeqeshi@elpasofunctionalmedicine.com
Akapihwa rezenisi saChiremba weChiropractic (DC) mu Texas & New Mexico*
Texas DC License # TX5807, New Mexico DC License # NM-DC2182
Akapihwa Rezenisi seMukoti Akanyoreswa (RN*) in Florida
Florida License RN License # RN9617241 (Kudzora Nha. 3558029)
Compact Status: Multi-State License: Wakatenderwa Kudzidzira mukati 40 States*
Dr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
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