Cov Zaub Mov Twg Yog Cov Muaj Folic Acid Ntau Dua?

Video: Cov Zaub Mov Twg Yog Cov Muaj Folic Acid Ntau Dua?

Video: Cov Zaub Mov Twg Yog Cov Muaj Folic Acid Ntau Dua?
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Cov Zaub Mov Twg Yog Cov Muaj Folic Acid Ntau Dua?
Cov Zaub Mov Twg Yog Cov Muaj Folic Acid Ntau Dua?
Anonim

Folic acid, tseem hu ua vitamin B9, yog qhov tseem ceeb heev rau kev noj qab haus huv. Nws tswj hwm ntshav siab, yog li txo txoj kev pheej hmoo ntawm cov kab mob plawv.

Nws tau paub qhov tseeb tias cov khoom noj muaj cov tshuaj folic acid muaj txiaj ntsig zoo rau cov poj niam cev xeeb tub. Nws pab ua kom lub hlwb ua kom hlav taus. Nws yog qhov tsim nyog rau kev tsim lub qe ntshav, ntxiv rau lub tsev ntawm cov pob txha pob txha ntawm cov leeg.

Kev noj cov tshuaj folic acid kom tsawg tsim nyog txo cov kev pheej hmoo ntawm kev ua mob rau tus menyuam txog li 70% los ntawm kev pab tsim kho txha nraub qaum, hlwb, tsim DNA thiab kev tsim ntawm tes zoo.

Yuav tsum noj folic acid ntau ntxiv thaum muaj menyuam hauv plab. Qhov yuav tsum muaj ntawm cov poj niam cev xeeb tub yog 0.4 milligrams ib hnub.

Qhov ua suab nrov vitamin thiab txo qis qib kev ntxhov siab. Nws yog qhov tshwj xeeb tshaj yog rau cov poj niam ntxim rau lub cev tsis txaus.

Txiv hmab txiv ntoo
Txiv hmab txiv ntoo

Nov yog qee cov zaub mov uas muaj folic acid ntau:

Avocado
Avocado

Ntawm cov txiv hmab txiv ntoo yog txiv pos nphuab thiab txiv kab ntxwv. Txiv pos nphuab yog qhov zoo ntawm cov zaub mov: potassium, hlau thiab magnesium. Lawv kuj tseem nplua nuj nyob hauv cov vitamin C, nrog 100 g ntawm txiv pos nphuab npog qhov pom zoo txhua hnub. Txiv pos nphuab kuj muaj ntau yam phytonutrients, suav nrog flavonoids, anthocyanidins thiab ellagic acid.

Avocados kuj tseem yog qhov tseem ceeb ntawm folic acid. Avocados yog nplua nuj heev hauv potassium, hlau, zinc thiab magnesium, vitamins A, PP, E, B1, B2, B6. 100 grams muaj 218 calories. Ib qho ntxiv, avocados muab lub cev nrog cov protein nyob rau hauv ib qho nyiaj uas yuav hloov tau cov nqaij thiab cheese ua noj kom niaj hnub noj yooj yim.

Cov qe. Cov sib xyaw ua ke ntawm cov qe muaj cov vitamins A, D, B2, B12, folic acid. Cov ntsiab lus ntawm cov qe yog sawv cev los ntawm hlau, phosphorus, calcium, sodium, potassium, magnesium, sulfur, chlorine thiab lwm yam.

Zaub pob qe
Zaub pob qe

Lentils. Ntxiv nrog rau cov folic acid, cov cereal tau siv ntau vim tias muaj cov tshuaj fiber nws muaj.

Zaub pob qe. Rau cov niam cev xeeb tub, nws raug nquahu kom suav nrog Zaub pob hauv zaub noj, vim nws yog qhov zoo los ntawm folic acid. Nws yog qhov tsim nyog rau kev tsim kho kom zoo ntawm lub paj hlwb thiab txo kev pheej hmoo ntawm kev yug menyuam hauv cov menyuam. Cov zaub ntsuab txo qhov kev pheej hmoo ntawm qee cov qog nqaij hlav.

Zaub xas lav, spinach, taum pauv, zaub txhwb thiab zaub paj ntsuab tseem muaj cov folic acid ntau. Nws kuj muaj nyob hauv cov nplooj siab, mos mos ua si, oatmeal thiab hom qoob mog.

Pom zoo: