Ua hoʻoholo ka poʻe ʻepekema ʻo ka folic acid (vitamin B9 i ke ʻano o ka meaʻai meaʻai) a me ka folate, ka mea i loaʻa i loko o nā lau ʻōmaʻomaʻo, he mea pono ʻaʻole wale no nā wahine hāpai, e like me ka mea i manaʻo mua ʻia, akā ma ka laulā no nā wahine āpau e mālama i ke olakino maikaʻi. Ua hoʻopaʻa ʻia he mea pono ka folate no ke kino wahine - ʻoiai inā ʻaʻole manaʻo ka wahine e hānau keiki. He mea koʻikoʻi ia no ka hana maʻamau o ka ʻōnaehana digestive a no ka helehelena - pili ia i ke ʻano o ka ʻili a me ka lauoho; a ma waho aʻe, he hopena maikaʻi ia i ke ʻano o ke koko a hōʻemi i ka hopena o ka vascular sclerosis.
Ua manaʻo mua nā kauka i pale ʻia ka folic acid i nā hemahema o ka fetal a no kēia kumu, ua ʻōlelo lākou a ʻōlelo mau i ka lawe ʻana i kēlā me kēia lā i ka wā hāpai a i ʻole ke hoʻolālā ʻia ka hāpai ʻana i ka nui o 400 mg (kūlana maʻamau no kahi meaʻai meaʻai).
I ka manawa like, ʻo ka lawe ʻana i ka waikawa folic i ke ʻano o ka meaʻai meaʻai hiki i kekahi manawa ke alakaʻi i nā hopena pōʻino. ʻO ka ʻoiaʻiʻo ʻaʻole pono ʻoe e ʻoi aku ma mua o ka dosage i ʻōlelo ʻia: no ka laʻana, inā ʻoe e lawe i kahi meaʻai meaʻai kūikawā, a laila hiki iā ʻoe ke maʻalahi ma mua o ka manaʻo i makemake ʻia. Ua hōʻike ʻia nā hoʻokolohua ma nā ʻiole i ka nui o ka folic acid e hoʻonui i ka pilikia o ka maʻi maʻi umauma i nā wahine! Ua pili loa kēia pilikia i ka US, kahi i kaulana loa ai ka hoʻohana ʻana i nā meaʻai meaʻai.
Akā hiki iā ʻoe - a pono ʻoe! - e ʻai i ka ʻakika folic ʻaʻole mai nā pila, akā ma ke ʻano o ka folate - mai nā meaʻai maka a me nā meaʻai vegan, me nā ʻōmaʻomaʻo, nā kīʻaha piha, nā pīni a me nā hua citrus. Eia nō naʻe, inā ʻoe e ʻai i ka nui o nā mea kanu i loaʻa ka folate, a laila hoʻopau ʻia ka pono o kahi mea hoʻohui. I ka manawa like, he liʻiliʻi ka manawa e loaʻa ai ka nui o ka folate. Eia kekahi, ua ʻike nā kānaka ʻepekema inā ʻaʻole inu ka wahine i ka waiʻona, a laila hoʻemi ʻia ka pilikia o ka maʻi kanesa, ʻoiai ke ʻai ʻana i ka nui o ka folate, e hoʻemi ʻia e kekahi hapalua.
I mea e ola mau ai a nani hoʻi, he mea pono i nā wāhine ke hoʻokomo i nā meaʻai waiwai nui i ka folate i kā lākou ʻai, e like me ka pīkī, ka pī, ka spinach, ke kālika hihiu ʻōmaʻomaʻo, letus, leeks, horseradish, porcini mushrooms a me nā champignons, broccoli, nā ʻalemona a me nā walnuts a me nā hazelnuts.