Kuti Kudya Kwakakwana Kunogona Sei Kuderedza Ropa Ropa
Nhengo inhengo yeB vitamini yemhuri, kunyanya vitamini B9, uye zvimwe zvidzidzo zvinoratidza kuti mhando inogona kubatsira kudzivirira kukwira kweropa. Ichi vitamini chinowanzoitika muzvokudya, nemiriwo miriwo yakaoma uye michero, kusanganisira nyemba uye mhete, zvinomiririra zvimwe zvekudya zvakanyanya. Iyo yakagadzirwa maitiro e folate, chimiro chakawedzerwa kune chikafu uye zvinowedzera, inonzi folic acid.
Kunyange zvazvo maitiro maviri akasiyana, vanhu vose vanowanzovashandisa zvakasiyana.
I Linus Pauling Institute inorayira vanhu vane hutano hutano kutora add supplement ine 400 μg ye folic acid pazuva, pamwe nekudya kudya kwemafuti, kuchengetedza utano hwakanaka.
Vitamini B9 inokosha kune mabasa akasiyana-siyana omuviri, kusanganisira:
- Kuita DNA
- Kugadzira mishonga yakafanana nemidziyo yeropa
- Kugadzira masero matsvuku eropa
Vashandi vekudya vanoshandisa iyo kusimbisa zvokudya zvakadai sezviyo zvekudya zvokudya zvechingwa, chingwa, uye zvokudya zvakapetwa.
Itai kuti chibereko chakakosha kuvakadzi vane pamuviri uye kushayikwa kunozivikanwa kukonzera zvakasiyana-siyana zvakakomba kuzvitadza.
Higher Folate Intake, Zviitiko Zvishoma zveHypertension
Zvidzidzo zvinoratidza kuti folate inogona kuva nemigumisiro yakanaka pamagetsi eropa .
- Iyo inogona kuwedzera nitric oxide synthesis mumasero akaisa mukati mevhesi yeropa, inonzi endothelial cells. Nitric oxide inobatsira masero aya kurwisa zvirwere zvevascular.
- Inogona kuderedza plasma homocysteine, iyo inogona kukuvadza endothelial masero.
Maererano nekuongorora kubva kuYunivhesiti yeNorth Carolina uye yakabudiswa muAmerican Journal of Clinical Nutrition, vechidiki vaduku vane hukuru hwekudya hunogona kunge vashoma kuva nehuwandu hwehutano shure kwehupenyu. Inozivikanwa seCoronary Artery Risk Development muVaduku Vakuru vanoongorora, vatsvakurudzi vakatora pfungwa iyi mushure mekutevera varume nevakadzi 4 400 vari pakati pemakore 18 ne30, kwemakore makumi maviri.
Folic Acid uye Stroke Prevention
Kuongorora kwechangobva kuitika, kubva kuPeking University uye yakabudiswa mukubudiswa kwemashoko kubva ku Journal of the American Medical Association, yakaona zvakazoitika zvevanhu 20 000 vane hutachiona hwehutachiona vasina kumbobvira vaine chirwere chemwoyo kana kurohwa . Boka rinotora mapiritsi aiva ne folic acid uye kuwedzerwa kwemishonga yeropa yepamusoro Vasotec ( enalapril ) ine 21 muzana panjodzi yakaderera kune avo vakatora enalapril voga.
Kushayikwa Kwechirwere
Nyaya ine vitamini yakasvibiswa nemvura, zvinoreva kuti muviri hauuchengetedzi zvakawanda. Izvi zvinogona kukurumidza kuva noutano hwakanaka uye zvinotora vhiki shomanana usati watanga kuona zviratidzo. Kana iwe uine hanya, mutarisiri wehutano anogona kuona kushayikwa kwevanhu nekuongorora ropa.
Zvinokonzera zvikonzero zvekushaya kukwana kwemafuro dzinosanganisira:
- Kunyanya kunwa doro
- Kusvuta
- Kwete kudya michero yakakwana uye miriwo
- Zvirwere zvinokonzera kugadzikana zvinogona kudzivirira kudya kwekudya, kusanganisira Crohn's disease
Zviratidzo zvakajairika zvekushayikwa kwevanhu zvinosanganisira:
- A rurimi runyoro
- Kunzwa kuneta
- Grey bvudzi
Low body folate mazinga angave akabatanidzwa kune ngozi yakawedzerwa yemamwe mararamiro, kusanganisira:
- Cancer
- Colorectal kenza , kunyanya varume
- Mwoyo wepfungwa
- Kuziva kusagadzikana sezvaunenge uchikura, kubva pakuderera kwekunetseka kwekuora mwoyo
Mimwe mishonga inogona kukuvadza huwandu hwehutano mumuviri wako:
- Zvikuru zvakakura zvokurapa, kwete kushandisa nguva dzose, dzeNSAID, kusanganisira aspirin kana ibuprofen
- Cholesterol-kuderedza zvinodhaka Colestid (cholestyramine) uye Questran (colestipol)
- Mishonga ine mizinga yakakura yehomoni isrogen, kusanganisira mamwe mapiritsi ekuberekwa
Read More About Folate
Sources:
Healthfinder.gov: Folic Acid Inogona Kubatsira Ward Kuchengetedza Vanhu MuHurumende Yakawedzererwa (2015).
Linus Pauling Institute Micronutrient Information Center: Folate
Medline Plus: Nyaya Dambudziko
Xun, et al. American Journal of Clinical Nutrition: Kuchengetedza Kuwedzera uye Kuitika kweHypertension Pakati peAmerican Young Adults: Chidzidzo chekutevera 20-yr (2012).