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Ka makemake kamaliʻi: ke kuleana koʻikoʻi o ka waikawa folic
folate, folicʻakika a i ole huaʻai B9, nā huaʻōlelo a pau e kuhikuhi ana i ka mea like: he vitamina. Lawe ʻia kona inoa mai ka Latin "folium", ʻo ia hoʻi ka lau, no ka nui o kona hele ʻana i ka nui o nā lau lau ʻōmaʻomaʻo (spinach, lettuce hipa, watercress, etc.). Inā hoʻokumu ʻia kāna mau pōmaikaʻi i ka wā hāpai, me he mea lā ua loaʻa iā ia nā hopena pale i ka maʻi o Alzheimer, ka maʻi cardiovascular a me kekahi mau maʻi maʻi maʻi.
ʻO ke kuleana o ka folic acid i ka wā hāpai
He kuleana koʻikoʻi ka Folate i nā wāhine hāpai i ka wā mua o ka hāpai ʻana. Hāʻawi lākou i ka hana lokahi o ka ʻōnaehana nūnū o ka pēpē a me kāna hana kūpono ma ka hana ʻana i ka pani ʻana o ka paipu neural. KA'anencephalic a ka spina bifida ʻO nā hemahema hānau nui ʻelua i hiki ke loaʻa inā hewa kēia pae. Wahi a kahi noiʻi a ka Directorate of Research, Studies, Evaluation and Statistics (DREES), ʻO ka lawe ʻana i ka waikawa folic ʻaʻole 100% maikaʻi akā e hōʻemi ana i ka hopena o ka pau ʻole o ka neural tube i ka aneane ʻelua hapakolu o nā hihia.. Hiki i ka nele o ka huaora B9 ke loaʻa i nā hopena ʻē aʻe, e like me ka pilikia o ka hāʻule ʻana a i ʻole ka anemia no ka makuahine a me ka hānau mua ʻana a i ʻole ke keʻakeʻa ʻana i ka ulu ʻana o ka pēpē. Ua hoʻokumu nā hana ʻē aʻe i kahi loulou ma waena o ka nele o ka folate a me ka ʻike ʻana i nā mea ʻino ʻole o ka naʻau, nā lehelehe a me ka palate (i kapa ʻia ma mua ʻo "cleft lip") a i ʻole nā malformations o ka urethra. ʻO ka mea hope loa, ua hōʻike ʻia kahi noiʻi Norwegian i paʻi ʻia ma 2013 i ka lawe ʻana i ka waikawa folic i hoʻemi i ka pilikia o ka autism ma 40%.
Folic acid: i ka manawa hea ʻoe e lawe ai?
Ma kahi kokoke i ka hapalua o nā wāhine hānau keiki ʻaʻole lawa ka lāʻau B9. ʻOiai pono ke kuleana o ka folate i ka malama mua o ka hapai, ʻAʻole ʻike ka nui o nā wahine ua hāpai lākou i kēia wā, a ʻaʻole hoʻomaka ka folic acid a hiki i ka hōʻoia ʻana o ka hāpai ʻana ua lohi loa ka loaʻa ʻana o nā hopena i manaʻo ʻia. ʻO ia ke kumu i kuhikuhi ʻia ai ʻelua mahina ma mua o ka hāpai ʻana i hoʻolālā ʻia, ʻo ia hoʻi ma mua o ka hoʻōki ʻana i ka contraceptive, a ma ka liʻiliʻi a hiki i ka hopena o ka mahina mua o ka hāpai ʻana. No ka mea ʻaʻole i hoʻolālā ʻia nā hāpai ʻana a pau, ʻōlelo kekahi poʻe loea i nā wahine āpau o ka makahiki hānau keiki e nānā i kā lākou ʻai ʻana i ka folate.
Eia naʻe, ʻoiai nā ʻōlelo aʻoaʻo a ka poʻe loea, ʻaʻole lawa ka hahai ʻana i ka ʻōlelo kuhikuhi. ʻO ka haʻawina Esteban i hana ʻia ma 2014-2016 i hōʻike i kahi pilikia o ka folate deficiency (level <3 ng / mL) o 13,4% i nā wahine he 18 a 49 mau makahiki o ka hānau keiki. I ka hoʻohālikelike ʻana, ma waena o nā kaikamahine he 15 a hiki i 17, he 0,6% wale nō. E hoʻomaopopo ua loaʻa kēia mau pae folate ma 532 wahine premenopausal o ka makahiki hānau keiki a me 68 mau kaikamahine ʻōpio.
Vitamin B9: ʻoi aku ka ikaika o ka hoʻohui ʻana i kekahi mau wahine
ʻOi aku ka nele o kekahi mau wahine i ka huaora B9 ma mua o nā mea ʻē aʻe. ʻOi aku kēia ma mua o nā hihia a pau no ka poʻe i ʻike ʻia kahi defect neural tube (NTD) i ka wā hāpai mua. ʻO nā wahine ʻai ʻole a i ʻole nā wahine ʻaʻole i kaulike ka ʻai ʻana, a me nā wahine momona a i ʻole ka poʻe e mālama nei i ka maʻi epilepsy a i ʻole ka maʻi diabetes. Pono kēia mau mea e hoʻonui i ka nānā ʻana a ʻoi aku ka ikaika o ka folic acid supplementation i kekahi manawa.
ʻO nā meaʻai i loaʻa ka folic acid
Ma o ka meaʻai e loaʻa ai ka hapa nui o kā mākou waihona folic acid. Akā naʻe, ʻaʻole lawa kēia e hoʻolako i nā pono o ka hāpai ʻana. No laila pono ka hoʻohui ʻana ma ke ʻano o nā papa. Eia nō naʻe, ʻaʻole ia e pale i ka hoʻohui ʻana i nā meaʻai momona i ka folic acid i kā lākou menus, ʻokoʻa loa. Pili mua i nā lau ʻōmaʻomaʻo (Spinach, salads, peas, green beans, avocados…), akā, ma nā anoano (chickpeas, lentils…) a me kekahi mau hua (hua citrus, melon, banana, kiwi…). Eia naʻe, e makaʻala i nā ate a me nā ʻōpū, he waiwai nui i ka folate akā ʻaʻole ʻōlelo ʻia, i mea e mālama ai, no nā wahine hāpai a i ʻole nā wahine e makemake ana e hānau keiki.
E makaʻala ʻo ka huaora B9 ke maʻalahi i ka ea a me ka wela. I ʻole e hoʻokuʻu ʻia mai ka meaʻai, e hoʻohana i nā manawa kuke pōkole a ʻai ʻole paha (inā ua holoi maikaʻi ʻia).
E ʻike ma ke wikiō: He mea nui anei ka lawe ʻana i nā mea hoʻohui i ka wā hāpai?