Mitundu yomwe ili ndi folic acid

Vitamini B9, yomwe timadziwika kuti folic acid, ndi gawo lalikulu la zinthu zomwe zimateteza thanzi lathu. Vitamini B9 imathandizira pakupanga maselo oyera a magazi, kumathandiza kugwira ntchito kwa mtima, kulimbitsa dongosolo la mitsempha, ndi zina. Zamagulu okhala ndi folic acid ndi ochuluka kwambiri ndipo mumatha kuzidzaza ndi thupi lanu, muyenera kudziwa zomwe mungadye.

Zakudya zomwe zili ndi folic acid

Kwa tsiku munthu ayenera kulandira pafupifupi micrograms 250 za vitamini iyi, choncho yesetsani kudya zakudya zambiri zotsatirazi ndi folic acid:

1. Zamasamba zosavuta monga masamba , sipinachi, adyo zakutchire, tsamba la letesi. Pafupifupi, 100 micrograms za zitsamba zimenezi zili ndi 43 μg ya vitamini B9. Mwa njira, ngati zamasamba zikukhala padzuwa nthawi yayitali, zimataya machiritso ambiri.
2. Mtedza , makamaka mchere wa hazelnuts, amondi, walnuts. Folic acid mu mankhwalawa ali ndi 50-60 μg pa 100 magalamu. Koma vitamini B9 mtedza ndi pafupifupi 300 μg, zomwe zimaposa chizoloŵezi cha tsiku ndi tsiku kwa anthu.
3. Ng'ombe, nkhuku ndi nkhumba chiwindi . Zizindikiro zoyenera pa 100 g ndi 230 μg ya vitamini. Chophika chophika ndi stewed adzakhala njira yabwino kwambiri yodyera.
4. Nyemba . Mwachitsanzo, nyemba , mu 100 g yomwe imakhala ndi 90 mcg ya folic acid, koma kudya nyembazi makamaka m'mawonekedwe otentha kapena owiritsa, kotero thupi lilandira zinthu zonse zothandiza. Ndipo nyemba zamzitini mosiyana, zingathe kubweretsa thanzi labwino.
5. Zakudya monga tirigu, buckwheat, mpunga, oatmeal, balere, etc. Mafuta a vitamini B9 amasiyana ndi 30 mpaka 50 mcg pa 100 g.
6. Bowa . Ku "malonda" omwe ali ndi zokwanira za folic acid angakhale ndi bowa woyera, batala, mapira.
7. Maluwa . Malo oyamba ayenera kuperekedwa kwa parsley, ili ndi 110 μg ya vitamini B9. Kawirikawiri zobiriwira zimagwiritsidwa ntchito mwatsopano, kotero folic acid imagwiritsidwa ntchito mokwanira, osati kutaya mankhwala ake. Komanso nkofunika kugawa dill - mu 100 g ya 28 mg ya vitamini ndi anyezi obiriwira - mu 100 g ya mcg 19 vitamini.
8. Mitundu yambiri ya kabichi , makamaka yofiira, yamitundu, broccoli, Brussels. Mu zakudya izi, palinso phindu lambiri la folic acid. Pogwiritsa ntchito masambawa, thupi limalandira micrograms ya 20 mpaka 60 ya vitamini B9.
9. Yiti . Mu 100 g muli zoposa 550 mcg ya folic acid, mbiri, koma mu mawonekedwe ake opangidwa sagwiritsidwa ntchito, kotero mutha kudya mikate yopanda yisiti kapena kutenga zakudya zowonjezera zam'thupi.