Hāpai a me Folicʻakika: Nā meaʻai waiwai i kēia mea pono pono ʻole

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ʻO ka Folic acid a i ʻole ka folate a i ʻole ka wikamina B9 kahi kuleana nui i ka meaʻai a me ka biology hānau. Piʻi ke koi no kēia nutrient pono i ka wā hāpai ʻoiai kōkua ia i ka ulu kūpono a me ka hoʻomohala ʻana o kahi fetus (lolo, DNA a me nā hunaola ʻulaʻula) a pale i nā pilikia kōpū e like me nā kīnā neural tube. Hōʻike ʻia nā mea hoʻopili folic acid e nā poʻe loea no nā wahine āpau o ka wā hānau, ʻoi aku hoʻi no ka poʻe e hoʻolālā nei i kahi hāpai.

pehea e wehe ai i nā ʻeleʻele ihu ma ka home

ʻO ke ala ʻoi loa e loaʻa ai ka waikawa folic ma o nā kumuʻai papaʻai ma mua o ka hele ʻana no kāna mea hoʻoliʻiliʻi ke ʻole i kuhikuhi ʻia. Wahi a ka US National Institutes of Health a me Institute of Medicine, ʻo ka nui i koi ʻia no ka waikawa folic e nā wahine hāpai ma kahi o 600 µg i kēlā me kēia lā, me ka hōʻemi ʻana i 500 µg i kēlā me kēia lā i ka wā o ka lactation. [1]

Ma kēia ʻatikala, e kūkākūkā mākou i kahi papa inoa o nā meaʻai e waiwai nui ai nā kumuʻai o folic acid a hiki ke kōkua i ka pale ʻana i nā pilikia o ka hāpai ʻana a mālama i ke pēpē i ke olakino holoʻokoʻa.

1. ʻalani

ʻO nā alani he meaʻai waiwai folate hiki ke lilo i meaʻai māmā olakino i hoʻopili ʻia i ka papa hāpai hāpai. He mea momona lākou no ka makuahine a me ka pēpē ma muli o ke alo o nā meaola e like me nā antioxidant, nā minelala a me nā mea ʻē aʻe he nui. ʻOi aku ka maikaʻi o ka wai ʻalani i ka wā hāpai ma muli o ka lōʻihi o ke ola. [1]

Ehia mau folate: 100 g o nā ʻalani i loaʻa iā 30 µg folate.

2. Mīkini

ʻO nā lau lau ʻōmaʻomaʻo e like me ka milo i piha me kēia wikamina pono. Hana ia no kahi papaʻai hāpai olakino olakino ma muli o nā haʻahaʻa kalori, nā wikamina a me nā minelala a me ka nui o ka folate. E hoʻomanaʻo e mahu i ka milo ma kahi o ka hoʻolapalapa kiʻekiʻe ʻana a i ʻole ka palai ʻana no ka nalowale ʻana o ka mea folate mai ka mea kanu. [elua]

Ehia mau folate: 100 g o ka milo loaʻa iā 194 µg folate.

3. Huamoa

ʻOi aku nā hua i nā meaʻai e like me ka calcium a me ka hao me ka waikawa folic. ʻAi maikaʻi lākou i ka paila paila no ka mea ʻaʻole i paipai ʻia nā hua moa undercooked a maka paha i ka wā hāpai hāpai. Loaʻa kekahi mau huaʻai paʻa paʻa folic i ka mākeke e hiki ke hoʻolako ma kahi o 12.5 kenetene o ka folic acid i ʻōlelo ʻia ma o kahi kumu papaʻai. [3]

nā lāʻau lapaʻau no ka mālama ʻana i ka hāʻule lauoho

Ehia mau folate: 100 g o nā hua i loko o 47 µg o folate.

4. Broccoli

ʻO Broccoli kahi meaʻai nui a me ka waiwai momona waiwai e hāʻawi i kahi hoʻonui i ka lawe folate i ka wā hāpai. He kiʻekiʻe ia i ka beta carotene, wikamina C, calcium, iron a me dietary fiber. ʻIke ʻia kēia lau lau e pale ai i ka makaʻu o ka ʻeha o ka lolo, cerebral palsy a me nā maʻi ulu ʻē aʻe e pili ana i ka lawa ʻole o ka placental. [4]

Ehia mau folate: 100 g o broccoli i loaʻa iā 63 µg folate.

5. ʻO Asparagus

ʻO Asparagus kahi veggie waiwai waiwai folate me nā huaora a me nā minelala. ʻO nā pae kiʻekiʻe o ka folate i ka asparagus e kōkua i ka mālama ʻana i ka homocysteine ​​koko maikaʻi a hana nui i ka mahele o ka cell a me ka hoʻokumu ʻana o DNA. Nā meheu o ka wikamina B12, ka wikamina K, nā mea momona a me ka wikamina E i loko o kēia mea ʻai i hāʻawi pū i ka papaʻai hāpai hāpai olakino. Hoʻokomo maikaʻi ʻia nā meaʻai i ka asparagus ke hoʻopau ʻia e like me ka mea kanu mahu. [5]

lauoho lauoho no nā helehelena like ʻole

Ehia mau folate: 100 g o ka asparagus i loko o 52 µg folate.

6. Nā hua kanu paʻa

Wahi a kahi noiʻi, ma ka US, ʻo ka paʻa ʻana o nā hua cereal me ka folic acid kahi hana koi no ka hōʻemi ʻana i nā helu kīnā neural tube. Hana lākou i nā palaka no ka hoʻomohala ʻana i ka ʻōnaehana pale umauma fetal i mea nui e pale ai iā lākou mai ka makaʻu o nā maʻi e hiki mai ana. [6]

Ehia mau folate: 100 g mau hua paʻa i paʻa i ka 139 µg o ka folic acid.

7. Nā Lētē

He koho maikaʻi nā līlī kuke no ka papa hāpai hāpai hānai momona. Loaʻa i nā Lentil nā meaola ʻē aʻe e like me ka hao, polyphenols, potassium a me ka fiber me folate. ʻOi aku ka maʻalahi o ka kuke ʻana i ka meli maloʻo a kōkua pū i ka hāʻawi i ka ikehu mau.

Ehia mau folate: Loaʻa i ka 100 g nā lentila i 479 µg o folate.

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