2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31
Folic acid, tseem hu ua vitamin B9 lossis folate, yog ib yam khoom muaj lub luag haujlwm rau ntau cov txheej txheem tseem ceeb hauv tib neeg lub cev.
Nws koom nrog hauv DNA tsim, kev loj hlob ntawm tes, amino acid synthesis, tswj cov qib roj cholesterol, txhawb kev ua haujlwm ntawm lub cev tiv thaiv kab mob. Nws tiv thaiv tiv thaiv qog, txhim kho qee yam kev mob hlwb, kev nyuaj siab thiab Alzheimer, pab txoj kev txhim kho kom zoo ntawm tus me nyuam hauv plab thaum cev xeeb tub.
Qhov zoo yog tias folic acid tuaj yeem tau txais los ntawm qee yam khoom noj. Ua ntej tshaj plaws, peb tuaj yeem tso cov zaub ntsuab rau zaub ntsuab xws li spinach, zaub qhwv, radishes lossis zaub xas lav, kale, chard, dock, nplooj beetroot. Piv txwv li, 100 gram ntawm cov zaub ntsuab nyoos tuaj yeem muab 49% ntawm cov vitamins B9.
Lwm qhov qhov chaw ntawm folic acid yog zaub cob pob. 100 grams ntawm zaub cob pob yog txaus los muab lub cev kom txog li 16% ntawm qhov yuav tsum tau noj txhua hnub ntawm vitamin B9. Rau kev nqus zoo dua nws pom zoo kom haus lawv nyoos.
Ntau cov txiv hmab txiv ntoo kuj tseem muaj cov folic acid - raspberries, txiv pos nphuab, txiv quav ntswv nyoos, melon. Cov ntsiab lus yog tshwj xeeb tshaj yog nyob rau hauv cov txiv hmab txiv ntoo - txiv kab ntxwv qaub, txiv kab ntxwv.
Legumes thiab taum pauv kuj tuaj yeem muab cais ua saum qhov chaw ntawm folic acida. Txog li 43% ntawm qhov koob tshuaj txhua hnub tuaj yeem muab tau nrog ib lub khob ntawm taum lossis lentils.
Avocados, ntxiv rau yog ib qhov chaw ntawm fatty acids, vitamin K thiab fiber, muaj ntau ntawm cov vitamin B9.
Lwm lub superfood los ntawm pab pawg no yog cov noob thiab noob txiv nyoos - noob taub dag, noob hnav, paj noob hlis lossis flaxseed, uas ntxiv rau cov folic acid, muaj cov rog muaj txiaj ntsig thiab vitamin E.
Cov zaub mov ntau yam kuj muaj ntau thiab qhov no ua rau kev xaiv thiab txoj kev peb tuaj yeem muab peb lub cev nrog cov tsim nyog ntawm cov folic acid. Tsis tas li ntawd, thaum kawg peb tuaj yeem hais txog lwm qhov chaw - asparagus, txiv tsawb, txiv lws suav, zaub paj dawb, beets, carrots, celery, okra thiab Brussels sprouts.
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