Mmene Mungapewere Kufooka kwa Folate Pa Zakudya Zopanda Gluten

Kodi folate / folic acid ndi chiyani?

Folate ndi vitamini B wosungunuka ndi madzi omwe amapezeka mwachibadwa mu zakudya. Folic acid ndipanga mawonekedwe a zakudya zowonjezera zakudya.

Chofunika ndi chofunikira kuti maselo ofiira a maselo ofiira, a metabolism of nucleic acids kuphatikizapo DNA komanso kufunika kwa amino acid (mapuloteni) omwe amathandiza kuti thupi likhale ndi thanzi labwino - kungotchula ntchito zochepa chabe za thanzi.

Nchiyani chimayambitsa kusowa kwa amuna?

Chifukwa chofala kwambiri cha kusowa kwachinyengo ndi kudya zakudya zopanda zakudya zambiri. Kutaya kwa mavitamini B1, B2 ndi B3 kungapangitsenso kufooka kwa folate.

Anthu omwe ali ndi matenda a Celiac, makamaka omwe amangowapeza, nthawi zambiri amadwala matenda oyenera chifukwa cha kuwonongeka kwa m'mimba. Izi zimapangitsa anthu kukhala ndi chiopsezo chapamwamba chosowa.

Mu 1998, bungwe la United States Food and Drug Administration linalamula kuti ufa wa tirigu ukhale wolimbikitsidwa ndi folic acid. Mpunga umakhala wolimba ndi folic acid makamaka pofuna kuteteza kachilombo kobadwa kwambiri kotchedwa neural tube kachilombo kamene kamayambitsa spina bifida.

Okonza ufa wopanda ubweya samayenera kukulitsa mankhwala awo ndi folic acid.

Zakudya Zopanda Gluten zomwe ziri Zapamwamba mu Folate

• Nyemba kuphatikizapo garbanzo, wakuda, lima, pinto, navy, impso
• Zamasamba zobiriwira
• Katsitsumzukwa
• Lentils
• Madzi a orange ndi zipatso za zipatso

• Mapuloteni a nyama monga nkhuku, nkhumba, chiwindi, ndi nkhono

Maphikidwe Opanda Gluten Wapamwamba mu Folate

• Maphikidwe a Saladi Osapatsa Gluten
• Saladi ya nyemba ndi Mbewu
• Msuzi wa Navy Bean Beed Recipe
• Maphikidwe Osunthaka a Gluten
• Msuzi wa Lentil Wamasamba

RDAs for Folate - Zakudya Zofanana ndi Date (DFE)

• Makanda ... miyezi 0-6 ... 65 mcg / tsiku (AI)

• Makanda ... miyezi 7-12 ... 80 mcg / tsiku (AI)
• Ana ... zaka 1-3 ... 150 mcg / tsiku
• Ana ... zaka 4-8 ... 200 mcg / tsiku
• Ana ... zaka 9-13 ... 300 mcg / tsiku
• Achinyamata ... 14-18 zaka ... 400 mcg / tsiku
• Akuluakulu ... 19 ndi oposa ... 400 mcg / tsiku
• Mimba ... mibadwo yonse ... 600 mcg / tsiku
• Kuyamwitsa kwa zaka zonse ... 500 mcg / tsiku

mcg = micro micrograms

AI = kudya kokwanira

Dziwani zambiri za Folate ndi Health

National Institute of Health - Zowonjezera Zakudya Zolemba Zolemba: Folate