Products i loaʻa ka folicʻakika i loko o kekahi dala nui (e nānā papaʻaina)

I keia la ka holo mālie o ke kulanakauhale nui, no ka pilikia a me ke kaiapuni, stress, ilihuneʻai a me nā aʻe, i ke kanaka kino,ʻaʻole wale nalowale, akā, lilo ka hailona no nā wikamina.

Nā wikamina i loaʻa ka folicʻakika - ka lā, a me ka B9 - kekahi o ka loa nui no kekahi kanaka, no ka mea, ka mea e pono ai no ka hooulu ana i ka circulatory oihana, e like me ka pono me ia no ka mea ulu o ka'ōnaehana paleʻea. B9 o ka mea nui wikamina no ka wahine. A hiki aku i ke kino i ka nele o folicʻakika, e hiki aku ai i ka luhi, lilo o ka ikaika loa ka makemake, a me ka nausea diarrhea, abdominalʻeha, lauoho poho a me ka ili pilikia. Ma ka hou global pono, no ka nele o ka wikamina B9 kānāwai naau hoouka a me ka hahau ana. Ka lā makua nele ma kahi o elua milligrams o folicʻakika.

Products i loaʻa ka folicʻakika i nui na mea, me ka hiki ke loaʻa kekahi pilikia ma ka shelves o hale kūʻai nui, ka mea, ua hoopuni ho'āmana, a mai i koi luna 'hoʻomākaukau. B9 loaʻa i loko o legumes, kiliala, hua pisetakia, a me kaʻai iā.

Products i loaʻa ka folicʻakika: Table

Hana folicʻakika overabundance hiki?

Wikamina B9 mea ole-ʻawahia, no laila ia mea kokoke ole overdose. Products i loaʻa ka folicʻakika hiki ke hoʻohana 'ia i loko o kona palena mea. Hypervitaminosis mea i hoʻokoe ', e like me oe ka hoʻopā' hiki ole ai i na kukui a me greens, a makemake e weliweli no ka meaola.

Theoretically, folicʻakika overdose mea hiki, akā, wale nō inā e lawe i kekahi mahele lāʻau, a mea he haneri manawa oi aku ma mua o nā mea e pono ai o ka meaola, i mea e pili ana i 30 o na papa io o ka maemae wikamina B9 no ka makua (ka helu hilinaʻi nui ma luna o ke kaumaha a me ka Hawaii). Kekahi 'ē aʻe o ka loa i ka kela la i keia koi e hōʻike koke, a me kekahi hopena. A hōʻemi iki ka liki ole folicʻakikaʻai ana ka maluhia a hiki i ka hapai wahine. Ua hiki e manao ia accidental overdose B9 ua pau eliminated.

Folicʻakika no ka keiki

A ulu kino nele i loko o ka hoopau ana o ka wikamina B Fashion i loaʻa ka folicʻakika no nā mākua a me nā keiki i loa'ālike. Ke koena unuhi i loko o nā nā māhele: keiki wale kekahi milligram no ka lā.

Eia naʻe, he nui na keiki, o ka oi aku i kakahiaka nui i loko o ke ola, ka poʻe manaʻoʻole, e ai oukou i na Products i loaʻa ka folicʻakika me ke akepaa, onion paha broccoli. Not e hanaʻino i ka ola o kou hua, e puku i meaʻala kamaiki melon (100 mcg), strawberries (62 mg), huawaina (43 mg) a me ka alani (30 mg). No laila, e hiki ke malama i ka i kela laʻai ana o keia wikamina i loko o kā lākou e lilo.

E ao laʻau heluna kemikala nā wikamina i loaʻa ka folicʻakika. Inā i ke keiki e lawe ia mau i loko o kūpono mea, ma manawa ia e hōʻike indigestion, Kanikani'āʻula paha irritability.

Products i loaʻa ka folicʻakika a me ka wikamina B12

Wikamina B12 a folicʻakika - he wikamina elua, a i 'ole ma o ka maturation a me ka hooulu ana o ke koko keena, e like me ka pono me ia ma ke kahua o ka ula koko keena. B12 kela la i keia uku o ka hokii, Ua nui emi o ka B9, nae, e pale aku anaemia, e pono no e pili ana i keia wikamina.

Ka hapanui o nā huahana i loaʻa ka folicʻakika, i loko o ko lākou mau haku mele 'ana a me ka wikamina B12. Mau nā: ai, hakuʻala, akepaa, hua paha, haleʻuwī waiū huahana, ka iʻa, ka waiū, e eiooaa? ka waiū, palaoa, ka palaoa, ka meli, ka hū.

Fashion i pihaʻi me folicʻakika a me B6

Nolaila, huahana i loaʻa ka folicʻakika a me ka wikamina B6, hiki ke mahele ia i loko o nā pūʻulu:

Products me kekahi hapa o folicʻakika a me ka wikamina E

Products i loaʻa ka folicʻakika a me ka wikamina E: walnuts, hazelnuts,'alemona, pua nānālā anoano, peanuts, buckwheat, raiki, ota, peas, ka papapa maka, margarine, onions, celery, carrots, spinach, parsley, Palukela kupu ma ka hopena. Akā, i kaʻiʻo a me ka waiū, me ke ku ei i stereotypes, iloko He uuku loa ka nui o ka wikamina E.

Ka laʻau heluna o folicʻakika paipai no ka hapai

Products i loaʻa ka folicʻakika no ka hapai He like ka ia me no ka maʻamau makua. Ke koena unuhi i loko o dosages: wikamina ana kūmau - 200 micrograms no ka lā, akā, nui hapai elua, i kekahi manawa, i eha manawa nui, a laila, mai 400 a hiki i 800 micrograms.

Folicʻakika (ole B9) o ka mea nui wikamina no ka hapai wahine:

1. Kēia wikamina He kuleana no ka ulu a me ka hoʻomohala o nā loko ola a me nā'aʻaʻa, a me ia mea nui ma ke kahua o ka embryo. Folicʻakika - mea he integral hapa o ke kaʻina hana o ka halepaahao mahele a me ka ho okumu ana o DNA.

2. Kēia wikamina ua komo i loko o ke kahua o ke koko aeee: keʻokeʻo koko keena, ulaula koko keena a me platelets, e like me ka mea i nui loa no ka kaʻina hana o ka hematopoiesis.

3. Folicʻakika ka poʻea pau i ke kahua o ka lolo a me ka neural Tube.

4. B9 ua komo i loko o ka haku o nukeleaʻakika, a ma ka huli hoʻolele i ke keiki ili ano.

He mea känalua 'wikamina B9 ua noʻonoʻo i ka "wahine" wikamina, ka mea, ua ka mea nana e kokua i ka Makuakane me toxemia, kaumaha, maʻi i hāpai keiki. Ka pono nui o keia wikamina ole wale hoonui ae i ke ola o ka expectant makuwahine, akā, no hoi e loli ai i ka ulu ana o kana keiki, a me kona wā e hiki mai ola.

Hooloihiia wikamina B9 (oi ma mua o 800 micrograms no ka lā) i hāpai keiki olelo hooweliweli aku i nā makuahine a me ke keiki, no ka mea, ua emi ke dala o ka wikamina B12, a me ka mea hiki ke hooweliweli gastrointestinal kāna hana, i ka loli i kaʻaʻa puʻuwai hana, māhuahua nō ko mākou hopohopo excitability. Kēia hiki'ākoʻakoʻa ina oi aku mamua o na malama ekolu, e lawe 10-20 mg o ka lāʻau i loko o kona maemae ano ma ka kela la i keia manawa. Akā, me ka nele o ka B9 i hāpai keiki hiki i ka hooulu ana o ka loa fetal abnormalities.

Pehea e hoʻokō i kā mākou, mai folicʻakika pono?

Kela a me keia kanaka, mai ka manawa kamalii, no ka mea ke kumu, i antibiotics. E like me ka hopena, keia, e oiaio no, waiho wale aku intestinal microflora, a nolaila wikamina B9 papani iho la i mea synthesized. E pale aku i kēia, e pono e inu ola yogurt, aʻai nā haleʻuwī waiū me nā huahana i loaʻa bifidobacteria. paani ka mea, he paʻa mau kūlana ma ka hoihoi hou ia ana o ka intestinal microflora.

Folicʻakika ua lukuia e ka wela lapaʻau, no laila, e pono e hoomakaukau i meaʻai ma lalo o ke poʻi paa hou mai la, a me 'āwīwī i hiki (no ka laʻana, ka lau a me ake). Ka lau a me ka hua, e ho'āʻo i kaʻai maka, no laila, e ho'ōla i nā waiwai o ka wikamina huahana. E aʻo maiʻoe iāʻoe iho i nā ipu a pau au e sayings kahi o condiments e hui hou lau nahele a me spinach, hiki no hoi ke huiia, a me ka piha o ka hua kukui.

He aha ke kumu o ka nele o folicʻakika?

Hard e manaʻo, akā, me ka naʻau i loko a me ka pili ana i ka stressful wahi, i hiki kēlā me kēia kanaka pinepine hilinaʻi nui ma luna i ka nui o kona kino he folicʻakika.

Me ka shortage B9 kanaka ia mea mau i loko o ka ino naʻau i loko, e hoike ana i palaka i ka mea e hanaia, a i kekahi manawa e wehe ae aggression. Hana hoʻonanea hoopoina, i ka hana a ua hana poorly, ua he kanaka 'Oi ka makemake o ka malu o ka puneʻe, a me ka TV loihi ma mua oʻeleu Holiday me ka' ohana a me ka hoa.

Kekahi hana hoihoi oiaio mea e pili ana i ke kolu o nā mea a pau mentally ino kanaka a me ka poe e imi ana i ke kōkua o psychiatrists, e ae mai oe nui deficits o folicʻakika. Ka wā e like me nā mea maʻi e hoomaka ana e lawe wikamina B9 like me ka meaʻai mea hoʻonui (kekahi manawa ia mea he luna 'nā wikamina), ka maʻi i ma luna o ke okoa ano, a i kekahi manawa e hele loa.

Me ka lōʻihi a me ka loa folate deficiency koke a hoʻomaka koke e hoʻomōhala ana i ka mea pepehi maʻi - megaloblastic anaemia, a pono e urgentlyʻia i loko o ka haukapila 'okoʻa, i ole pela, alaila, he mea kekahi pilikia o ka make. No ia mea, he mea hiki ole ke kāpae'ōlelo a hiki loa i ka iki hoailona o ka nele o ke B9 i loko o kou kino.

Vegetarians paha vegans mai i IeAUPIIe, IAa IO e ae mai i ka nele o ka wikamina B9, e like me ka mea, compensate no ka nele o ka mōhai pahale o ka lau, greens, soy a me ka hua pisetakia, ai lawe ai i loaʻa ka folicʻakika a me ka wikamina B12. Akā, kela poe kanaka, ka poe pinepine ai hoʻokō ', maemae ai' ole he nui helu o preservatives E noonoo i kāuʻai. Ka mea hou aku e pono ai, e lawe nā wikamina i loaʻa ka folicʻakika (a me ka luna 'ana o nā wikamina a me nā minelala hao) me ka' inikua lāʻau, akā, wale ma ke kauka o ka hoike.

E ao mai no ka lawe pio ai, a hahai i ka hoopau ana o ka wikamina no ka mea, oi nā māhele no hoi i ka helu o kaʻaoʻao ole:

• ili ae hookaawale;

• lapuwale ia;

• gastrointestinal kāna hana;

• excitability o ka'emi oihana;

• ooieoeiiaeuiuo loli ma ka hakuʻala,

• a mai hoopoina e pili ana i allergic reactions.

Folicʻakika - he integral hapa o ka wikamina kaulike. He kuleana no ka mea nui ke ola keʻano o ka hanaʻana. Kanaka hoʻoponopono i kāuʻai pono, e like me kūikawā noonoo i kāu keiki i ka? Eia. No ka mea ulu meaola ia mea paʻakikī nui ia i ka lako hou i maikai o ka wikamina B9.