Kev piav qhia ntawm folic acid, nws cov txiaj ntsig thiab ua rau lub cev. Tus nqi niaj hnub rau menyuam yaus thiab neeg laus. Cov npe khoom noj uas muaj vitamin B9. Nws cov nyiaj nyob hauv nqaij, ntses, "mis nyuj", txiv ntseej, nplej, zaub, txiv hmab txiv ntoo, txiv hmab txiv ntoo thiab nceb. Folic acid cov zaub mov yog cov npe loj heev ntawm cov txiv hmab txiv ntoo, zaub, txiv hmab txiv ntoo, txiv ntseej, ntses, nqaij, yam tsis muaj kev noj qab haus huv tuaj yeem ua rau hnyav zuj zus. Hauv ib daim ntawv lossis lwm qhov, lawv yuav tsum suav nrog cov khoom noj txhua hnub. Ob tus txiv neej thiab poj niam, menyuam yaus thiab cov neeg laus xav tau lawv tsis zoo ib yam. Cov khoom no suav nrog TOP-3 ntawm qhov tseem ceeb tshaj plaws, nrog rau hlau thiab vitamin B12.
Dab tsi yog folic acid?
Folic acid hauv Latin tau sau ua "acidum folicum", txhais ua lus Lavxias tom kawg txhais tau tias "nplooj". Nws tau txais nws lub npe vim qhov tseeb tias xyoo 1941 nws yog thawj zaug cais los ntawm zaub ntsuab. Nws yog cov vitamins-dej-soluble vitamin uas ntau hauv tib neeg lub siab, ob lub raum, pob txha pob txha, cov nqaij thiab cov qe ntshav liab. Nws yog qhov tsis tuaj yeem nyob hauv cov ntshav ntshav, thiab yam uas muaj tsis muaj nyob hauv nws tus kheej muaj kev ua haujlwm lom, uas yog vim li cas nws tsim ntau hom ntawv hauv lub hlwb ntawm lub cev los ntawm kev hloov pauv biochemical. Daim ntawv ua kom nquag plias ntawm cov vitamin tsuas yog coenzyme tetrahydrofolate, uas tshwm nyob rau hauv kev cuam tshuam ntawm dihydrofolate reductase.
Hauv tag nrho, lub cev ntawm tus neeg laus muaj txog 5-10 mg ntawm cov tshuaj no.
Kev ua haujlwm, folic acid hu ua vitamin B9, uas tseem suav nrog tus lej ntawm nws cov derivatives- di-, tri- thiab polyglutamates. Txhua tus ntawm lawv ua ke ua ib pawg ntawm folates lossis folacin, koom ua ke hauv ib lub npe. Vitamin B9 nkag rau tib neeg lub cev thaum noj mov lossis nrog cov zaub mov tshwj xeeb ntxiv. Tsis tas li, hauv qhov me me, nws tuaj yeem ua ke los ntawm cov hnyuv microflora, tab sis qhov no tsis suav nrog qhov xav tau ntawm lub cev txawm tias 50%.
Lub luag haujlwm tseem ceeb ntawm cov khoom no thiab nws cov txiaj ntsig yog tsim kom muaj kev sib pauv ntawm ib pab pawg ntawm cov pa roj carbon sib txawv ntawm cov organic sib txawv.
Hauv qab no yog cov lus ntawm kev noj cov tshuaj folate txhua hnub:
| Hnub nyoog | Qhov ntim ib hnub, mcg |
| Mus txog rau lub hlis | 65 |
| Mus txog 12 lub hlis | 80 |
| Mus txog 3 xyoos | 150 |
| Hauv qab 18 | 200 |
| Cov neeg laus | 400 |
Cov poj niam cev xeeb tub xav tau kwv yees li 40% ntau ntawm cov vitamin no, qhov nruab nrab lawv xav tau 600 mcg ntawm folate ib hnub. Los ntawm kwv yees li tib tus lej, nws yog qhov yuav tsum tau nce lawv qhov kev nkag mus rau hauv lub cev rau cov kis las, thaum lub sijhawm rov zoo tom qab ua haujlwm thiab raug mob, ntxiv rau cov neeg laus. Nco tseg! Qhov txwv siab tshaj plaws rau ib tus neeg hnub nyoog tshaj 18 xyoo yog 1000 mcg, tom qab hla txoj kab no, kev lom lub cev yuav ua tau.
Cov txiaj ntsig ntawm folic acid
Cov vitamins no tshwj xeeb tshaj yog xav tau los ntawm cov poj niam cev xeeb tub, niam pub niam mis, menyuam yaus, ncaws pob thiab cov neeg laus, txawm hais tias ib txwm nws yuav tsum nkag mus rau hauv lub cev ntawm txhua tus neeg, thiab txhua hnub. Nws qhov tsis txaus ua rau muaj kev txhim kho ntshav tsis txaus thiab hypoxia, vim nws tau koom nrog hauv kev xa cov pa oxygen los ntawm cov ntshav mus rau cov kabmob sab hauv, suav nrog lub hlwb. Nrog nws qhov tsis txaus, ua tsis taus pa thiab tsis muaj zog feem ntau tshwm sim, daim tawv nqaij yuav daj thiab flaky profusely, thiab khaus heev tshwm sim. Nyob rau tib lub sijhawm, vim qhov qeeb hauv kev tsim cov platelet, cov ntshav txhaws tsis zoo, thiab kev txo qis ntawm cov leukocytes ua rau txo qis hauv kev tiv thaiv kab mob. Tshwj xeeb tshaj yog txiv neej raug kev txom nyem los ntawm qhov no, hauv leej twg, tiv thaiv keeb kwm yav dhau los no, lub peev xwm thiab qhov zoo ntawm cov phev feem ntau poob qis, uas cuam tshuam nrog kev xav ib txwm muaj ntawm tus menyuam.
Hauv cov neeg uas tsis muaj vitamin B9, enterocytes, cov hlwb ntawm cov hnyuv epithelium, tuaj yeem atrophy, uas feem ntau ua rau quav quav. Tawm tsam keeb kwm yav dhau los no, muaj peev xwm poob phaus yam tsis muaj laj thawj pom. Kuj tseem muaj kev pheej hmoo ntawm kev mob atherosclerosis, phlebitis, cov leeg ntshav sib txawv vim cov ntshav txhaws, uas cov ntshav txhaws tuaj yeem tsoo tawm ntawm phab ntsa ntawm cov hlab ntshav thiab txhaws lub lumen hauv lawv, uas, tig mus, tuaj yeem ua rau mob plawv nres.
Folic acid ua haujlwm raws li hauv qab no:
- Txhim kho kev nco … Nrog kev pab los ntawm cov khoom no, lub paj hlwb tau txaus nrog cov pa txaus thiab ua haujlwm yam tsis muaj kev cuam tshuam. Ntshav rushes rau nws hauv qhov ib txwm muaj, uas tso cai rau koj los cim cov ntaub ntawv, yog tias tsis nyob ntawm yoov, tom qab ntawd yeej tsis muaj teeb meem tshwj xeeb. Qhov no tseem ceeb heev rau cov neeg ua haujlwm paub, cov tub ntxhais kawm thiab cov tub ntxhais kawm theem siab.
- Txhawb kev ntxhov siab … Ua tsaug rau cov vitamins no, kev chim siab raug tshem tawm, kev tsis pom zoo dhau mus, thiab kev xav zoo tuaj. Raws li qhov tshwm sim, kev xav tsis muaj zog thiab muaj kev nyuaj siab ntau ntxiv raug tiv thaiv, uas txhais tau tias yuav muaj peev xwm txhim kho mob ntshav qab zib mellitus, plawv thiab lwm yam kab mob uas tshwm sim los ntawm lub paj hlwb.
- Ua kom muaj zog mloog zoo … Hauv xyoo 2014, kev tshawb fawb loj tau ua uas qhia tias tsis muaj folacin hauv 96.3% ntawm cov menyuam hnub nyoog kawm ntawv hauv Tebchaws Meskas thiab Europe. Nws yog qhov tseem ceeb uas feem ntau ntawm cov menyuam koom nrog hauv lub sijhawm ntawd raug kev txom nyem los ntawm kev saib tsis taus, tsis muaj kev tsom mus rau thiab tsis muaj kev kawm tau zoo hauv lawv lub tsev kawm ntawv.
- Ua rau lub tsho me nyuam thaum cev xeeb tub … Txij li cov txheej txheem no tshwm sim feem ntau hauv thawj 15 lub lis piam ntawm lub sijhawm, uas yog, nyob rau thawj peb lub hlis twg, qhov tseem ceeb ntawm cov zaub mov nrog folic acid yuav tsum tau ua thaum lub sijhawm no. Tom qab lub sijhawm no dhau los ntawm cov ntaub so ntswg ntawm lub tsho me nyuam, tus menyuam hauv plab tau muab cov pa thiab cov as -ham uas tsim nyog. Nws kuj tseem tau ua pov thawj tias nrog qhov tsis muaj folate, nws zoo li tus menyuam yuav tsim kev tsis sib xws ntawm cov kab mob genitourinary, anencephaly thiab kab mob plawv.
- Ntxiv dag zog rau lub cev … Folacin tiv thaiv kev txhim kho ntshav tsis txaus thiab yog li tiv thaiv tus neeg los ntawm cov kab mob txaus ntshai, kab mob, kis kab mob. Qhov no tuaj yeem tiv thaiv ntau yam kab mob sib txawv, los ntawm khaub thuas mus rau tuberculosis. Qhov tseem ceeb sib npaug ntawm no yog qhov tseeb tias nrog kev noj qab haus huv zoo, qhov muaj feem tsim cov qog nqaij hlav qis dua li hauv cov neeg uas muaj qhov tsis zoo.
Tseem ceeb! Nrog qhov tsis txaus ntawm cov vitamin B9, zaub mov ib leeg, txawm tias lawv nplua nuj heev hauv lawv, yuav yooj yim tsis txaus, koj yuav tsum tau ntxiv tshuaj raws li cov khoom no.
Folic acid raug mob
Cov folate ntau dhau hauv lub cev yog qhov tsawg heev, vim tias, vim lawv cov dej yaj tau, lawv yaug tawm ntawm lub cev sai heev nrog rau cov zis, thiab lawv cov nyiaj khaws cia tas mus li hauv cov chaw khaws khoom tau qis heev thiaj li yuav ua rau muaj teeb meem.
Yeej, qhov no tshwm sim hauv cov neeg uas, tib lub sijhawm, hnyav hnyav noj cov zaub mov nplua nuj hauv folates thiab kev npaj tshwj xeeb nrog cov ntsiab lus siab ntawm cov vitamin no. Teeb meem tuaj yeem tshwm sim thaum muaj mob raum thiab mob siab (mob qog noj ntshav, lub raum thiab lub siab tsis ua haujlwm), uas cov vitamin B9 yuav luag ib txwm tso rau hauv cov kabmob no thiab tsis tshua muaj tso tawm.
Qhov no tuaj yeem nce qhov hnyav ntawm tus menyuam hauv plab thaum cev xeeb tub, tsim kom muaj av zoo rau qhov pib mob ntshav qab zib thiab rog. Lwm yam teeb meem tuaj yeem suav nrog mob hawb pob, prostatitis, thiab prostate adenoma. Nws kuj tseem tuaj yeem raug kev txom nyem los ntawm kev pw tsis tsaug zog thiab ua rau muaj kev chim siab ntxiv.
Nco tseg! Cov tsos mob tseem ceeb tshaj ntawm kev noj tshuaj vitamin B9 ntau dhau yog cov xim hlau hauv lub qhov ncauj, uas tau sau tseg txog li 90% ntawm cov tib neeg uas muaj teeb meem no.
Cov zaub mov twg muaj folic acid?
Cov tshuaj no tau pom nyob hauv yuav luag txhua yam khoom noj, tab sis yog tias koj sim suav cov zaub mov twg muaj folic acid ntau dua, tom qab ntawv yuav tsum hu ua tus thawj coj. Lawv tau ua raws cov zaub, ntses, nceb, zaub, txiv hmab txiv ntoo thiab txiv hmab txiv ntoo, tom qab ntawd koj tuaj yeem tso "mis", txiv ntseej thiab ntau yam qoob loo.
Folic acid nyob rau hauv cov nqaij
Qhov loj tshaj plaws ntawm cov khoom no tau pom hauv cov khoom lag luam thiab nqaij qaib, qhov twg nws yuav luag ob npaug ntawm cov txheej txheem niaj hnub, thiab qhov tsawg tshaj plaws hauv cov hnyuv ntxwm, nqaij npuas kib, brisket, nqaij npuas kib, thiab lwm yam tau npaj raws lawv. Tus nqi ntawm cov vitamin B9 hauv nqaij thiab offal rau 100 g:
- Goose siab - 738.0 mcg;
- Duck lub siab - 738.0 mcg;
- Qaib ntxhw daim siab - 691.0 mcg;
- Qaib siab - 560.0 mcg;
- Nqaij qaib siab - 80.0 mcg;
- Nqaij qaib Qab Zib - 19.0 mcg
- Qaib ntxhw ceg (drumstick) - 10, 0 mcg;
- Os - 10.0 mcg;
- Qaib ntxhw ncej puab - 9.0 mcg;
- Mis qaib ntxhw - 9.0 mcg;
- Nqaij qaib ntxhw - 9.0 mcg;
- Nqaij Ostrich - 8, 0 mcg;
- Nqaij qaib - 7,0 mcg;
- Nqaij qaib ceg - 5.0 mcg;
- Pheasant - 5.0 mcg;
- Gusyatina - 2.0 mcg;
- Raum - 56, 0 mg;
- Yaj - 5.1 mg;
- Nqaij nyuj - 8, 4 mg;
- Hnyuv ntxwm, hnyuv ntxwm boiled - 4.05 mg;
- Luav nqaij - 7,7 mg;
- Lub hlwb - 14 mg
Nco tseg! Kev kho cua sov mus sij hawm ntev ntawm cov nqaij rhuav tshem feem ntau ntawm cov peev txheej ntawm folic acid. Qhov no yog qhov tseeb tshwj xeeb rau kib thiab ci; thaum ua noj thiab salting, cov khoom no tau raug rhuav tshem hauv qhov ntau me me.
Folic acid hauv cov khoom siv mis
Tsev cheese thiab tsev cheese yog qhov muaj txiaj ntsig tshaj plaws, thiab siab dua lawv cov ntsiab lus rog, muaj txiaj ntsig ntau dua rau kev noj qab haus huv. Khw-yuav cov mis nyuj pasteurized muaj txiaj ntsig ntau dua li qhov tsim nyog ntawm cov vitamin B9, txij li thaum ua nws tuaj yeem ua kom sov kom sov li 60-70 degrees.
Nov yog cov ntsiab lus folate hauv cov khoom siv mis:
- Tsev cheese rog - 35 mg;
- Tsev cheese - 35 mg;
- Hmoov nplej - 30 mg;
- Roquefort cheese - 30 mg;
- Lavxias cheese - 23.5 mg;
- Cov cheese ua tiav - 14 mg;
- Yog ' - 10 mg;
- Cream - 10 mg;
- Kefir - 7, 8 mg;
- Cov kua mis nyeem qaub - 7,4 mg;
- Mis - 5 mg;
- Mis nyuj khov - 2 mg;
- Adyghe cheese - 39 mcg;
- Suluguni ruaj 19 mcg;
- Ntshav - 0.001 mg.
Nco tseg! Txhawm rau folic acid kom khaws cia hauv cov khoom lag luam tag nrho, mis yuav tsum tau tso cai kom qaub ib yam, tsis kub hnyiab ntawm lub qhov cub, hauv qhov xwm txheej hnyav, koj tuaj yeem siv cov kua nplaum ua ke cov enzymes (rennet, pepsin).
Folic acid hauv ntses
Ntses raws li tus nqi ntawm cov vitamin B9 muaj nyob ntawm no qis dua nqaij thiab tus lej ntawm cov khoom siv mis. Nws cov ntsiab lus siab tsuas yog hauv salmonids, qee tus neeg nyob hauv dej thiab nqaij nruab deg. Tus nqi folic acid ib 100 g:
- Ntses caviar - 80, 0 mcg;
- Chinook salmon - 35.0 mcg;
- Croaker - 34.0 mcg;
- Nqaij qaib - 29.0 mcg;
- Hanos, ntses ntses - 18.0 mcg;
- Carp - 17.0 mcg;
- Butterfish, escolar - 17.0 mcg;
- Dej ntws - 17.0 mcg;
- Sturgeon - 17.0 mcg;
- Pike perch - 17.0 mcg;
- Ntses - 17.0 mcg;
- Pike - 17.0 mcg;
- Merlang - 15.0 mcg;
- Nqaij ntses - 15.0 mcg;
- Ntses - 15.0 mcg;
- Halibut - 14.0 mcg;
- Thauj tog rau nkoj - 13.0 mcg;
- Coho salmon - 13.0 mcg;
- Herring - 12.0 mcg;
- Pawg - 10.0 mcg;
- Mullet - 10.0 mcg;
- Hiav txwv perch - 10, 0 mcg;
- Sardine - 10.0 mcg;
- Ntses - 10.0 mcg;
- Terpug - 10, 0 mcg;
- Molva - 8.0 mcg;
- Monkfish - 8.0 mcg;
- Sockeye salmon - 7,0 mcg;
- Ntses - 6.0 mcg;
- Flounder - 6.0 mcg;
- Corifena - 6.0 mcg;
- Lucian - 6.0 mcg;
- Nqaij ntses - 6.0 mcg;
- Tilapia - 6.0 mcg;
- Liab salmon - 5.0 mcg;
- Salmon salmon - 5.0 mcg;
- Qhuav - 5.0 mcg;
- Nees mackerel - 5.0 mcg;
- Lakedra - 4.0 mcg;
- Tuna - 4.0 mcg;
- Pollock - 3.0 mcg Cov.
- Hmoov - 2.0 mcg;
- Piam thaj - 2.0 mcg;
- Swordfish - 2.0 mcg;
- Nqaij qaib - 2.0 mcg
- Ntses - 1.0 mcg
- Burbot - 1.0 mcg cov.
Ntses ntses hais txog saturating lub cev nrog folates muaj txiaj ntsig ntau dua li ntses hiav txwv, thaum ob leeg zam kev kib, rhaub, stewing thiab lwm yam kev kho cua sov kom zoo, thaum kawg khaws yuav luag tag nrho cov vitamin B9.
Folic acid nyob rau hauv legumes
Tus thawj coj hauv cov ntsiab lus ntawm folate los ntawm cov neeg sawv cev ntawm legumes yog chickpeas, thiab "sab nrauv" yog taum ntsuab. Nyob rau tib lub sijhawm, lawv muaj nyob rau hauv ntau qhov loj hauv cov nplej tshiab, txij li thaum khaws cia, vim los ntawm kev kho cua sov thiab siv cov piam thaj, vitamin B9 dhau los tsawg dua ntawm no.
Nov yog cov npe ntawm cov nplej uas muaj folic acid:
- Chickpeas - 557.0 mcg;
- Dub -eyed taum - 208, 0 mcg;
- Lentils - 181.0 mcg;
- Cov noob taum pauv - 172.0 mcg;
- Taum liab - 168.0 mcg;
- Hmoov - 159.0 mcg;
- Taum dub - 149.0 mcg;
- Sprouted peas - 144.0 mcg;
- Taum dawb - 140.0 mcg;
- Raum taum liab - 130.0 mcg.
- Adzuki taum - 121.0 mcg;
- Pinto taum, sprouted - 118.0 mcg;
- Tshiab ntsuab peas - 65.0 mcg.
Folic acid, uas los rau hauv lub cev los ntawm cov taum nyoos thiab hau, tau nqus sai dua thiab yooj yim dua li pom hauv cov khoom siv mis thiab zaub.
Folic acid nyob rau hauv zaub thiab tshuaj ntsuab
Yog tias peb piv lawv raws li cov ntsiab lus ntawm folate nrog txiv hmab txiv ntoo, txiv ntoo, cov khoom lag luam mis nyuj, tom qab ntawd lawv yuav tau txais txiaj ntsig zoo, tab sis tiv thaiv keeb kwm yav dhau los ntawm offal lawv yuav zoo li tsis ntxim nyiam. Ib qho ntxiv, cov zaub raws caij nyoog thiab zaub ntsuab muaj kev noj qab haus huv ntau dua li cog hauv lub tsev cog khoom thaum lub caij ntuj no. Nov yog cov npe nrog cov nyiaj folic acid hauv cov zaub mov:
- Zaub ntsuab - 194.0 mcg;
- Parsley - 152.0 mcg;
- Curly zaub qhwv - 141.0 mcg;
- Roman nyias - 136.0 mcg;
- Cov zaub ntsuab - 129.0 mcg;
- Beets - 109.0 mcg;
- Broccoli - 108.0 mcg;
- Chives - 105.0 mcg;
- Suav broccoli - 104.0 mcg;
- Arugula - 97.0 mcg;
- Artichoke - 89.0 mcg;
- Savoy zaub qhwv - 80.0 mcg;
- Watercress - 80, 0 mcg;
- Beets - 80, 0 mcg;
- Parsnip - 67.0 mcg;
- Peking cabbage - 66.0 mcg;
- Qos yaj ywm - 64.0 mcg;
- Cilantro - 62.0 mcg;
- Brussels sprouts - 61.0 mcg;
- Qos yaj ywm - 57.0 mcg
- Sauerkraut - 52.0 mcg;
- Asparagus - 52.0 mcg;
- Kub kua txob kua txob - 51.0 mcg;
- Sweet kua txob liab - 46.0 mcg;
- Pob kws - 42.0 mcg;
- Zaub xam lav - 38.0 mcg;
- Celery - 36.0 mcg;
- Shallots - 34.0 mcg;
- Ntsuab dos - 30.0 mcg;
- Iceberg lettuce - 29.0 mcg;
- Daikon - 28.0 mcg;
- Zucchini - 28.0 mcg;
- Radish - 25.0 mcg;
- Rutabaga - 21.0 mcg;
- Patisson - 21.0 mcg;
- Dos - 19.0 mcg;
- Carrots - 19.0 mcg;
- Kohlrabi - 16.0 mcg;
- Qos yaj ywm nyoos - 15.0 mcg;
- Eggplant - 14.0 mcg;
- Txiv lws suav - 13.0 mcg;
- Jerusalem artichoke - 13.0 mcg;
- Sorrel - 13.0 mcg;
- Purslane - 12.0 mcg;
- Cov qos yaj ywm nyoos - 11.0 mcg;
- Sweet kua txob ntsuab - 10, 0 mcg;
- Qos yaj ywm - 9.0 mcg;
- Qos yaj ywm - 9.0 mcg;
- Taub dag - 9.0 mcg;
- Dib - 7, 0 mcg;
- Qej - 3.0 mcg
Folic acid hauv cov nceb
Nyob ntawm hom, lawv tuaj yeem noj nyoos, kib, kib, ci, ci, ci. Lawv tuaj yeem siv los ua kua zaub, qos yaj ywm, casseroles, zraz, raws li txhaws rau pancakes.
Tus yeej hauv cov ntsiab lus folate yog cov nceb porcini, uas pom feem ntau hauv spruce thiab ntoo thuv hav zoov, tshwj xeeb tshaj yog hauv taiga.
Nov yog cov nceb peb tab tom tham txog:
- Dawb - 400 mcg;
- Enoki - 48.0 mcg;
- Oyster nceb - 38.0 mcg;
- Nigella - 30 mcg;
- Champignons xim av (muaj koob muaj npe) - 25.0 mcg;
- Shiitake - 21.0 mcg;
- Maitake - 21.0 mcg;
- Woody - 19.0 mcg;
- Portobello - 19.0 mcg;
- Champignons nquag - 17.0 mcg;
- Morels - 9.0 mcg;
- Chanterelles - 2.0 mcg;
Hauv cov nceb qhuav hauv lub hnub, cov ntsiab lus ntawm folate tsis hloov pauv, tab sis kib muaj qhov tsis zoo rau lawv.
Folic acid hauv txiv hmab txiv ntoo
Koj tsuas tuaj yeem tham txog lawv tus nqi hauv qhov no yog tias koj noj txiv hmab txiv ntoo nyoos. Zaub, ci, qhuav, khov kuj muaj cov folate, tab sis feem ntau muaj ntau me me, thiab lawv kuj tseem zom tau yooj yim dua. Folic acid cov ntsiab lus hauv 100 g ntawm txiv hmab txiv ntoo:
- Avocado - 81.0 mcg;
- Guava - 49.0 mcg;
- Txiv nkhaus taw - 43.0 mcg;
- Pomegranate - 38.0 mcg;
- Txiv tsawb - 37.0 mcg;
- Durian - 36.0 mcg;
- Txiv kab ntxwv - 30.0 mcg;
- Kiwi - 25.0 mcg;
- Clementine - 24.0 mcg;
- Feijoa - 23.0 mcg;
- Cherimoya - 23.0 mcg;
- Txiv tsawb - 20.0 mcg;
- Pineapple - 18.0 mcg;
- Kumquat - 17.0 mcg;
- Mandarins - 16.0 mcg;
- Hnub Majul - 15.0 mcg;
- Txiv tsawb qhuav - 14.0 mcg;
- Lychee - 14.0 mcg;
- Txiv hmab txiv ntoo mob siab rau - 14.0 mcg;
- Medlar - 14.0 mcg;
- Sapodilla - 14.0 mcg;
- Qaub cream kua txiv - 14.0 mcg;
- Txiv kab ntxwv qaub - 13.0 mcg;
- Txiv qaub - 11.0 mcg;
- Qhuav apricots - 10, 0 mcg;
- Apricot - 9.0 mcg;
- Txiv qaub - 8.0 mcg;
- Rambutan - 8.0 mcg;
- Pear - 7,0 mcg;
- Dub persimmon (sapota) - 7,0 mcg;
- Daim duab - 6.0 mcg;
- Plum - 5.0 mcg;
- Txiv duaj - 4.0 mcg;
- Qos yaj ywm - 3.0 mcg;
- Yog ' - 3.0 mcg;
- Txiv apples - 3.0 mcg
Folic acid nyob rau hauv berries
Cov tshuaj no tau pom ob qho tib si hauv tsev sov lub caij ntuj sov thiab hauv hav zoov, ob qho tib si nyoos thiab qhuav. Txhawm rau kom tau nws, koj tuaj yeem siv lawv hauv kev khaws cia, compotes, jam, ncuav ncuav qab zib. Lawv tuaj yeem yog cov khoom xyaw zoo rau smoothies thiab yoghurts.
Hauv qab no yog cov txiv hmab txiv ntoo uas muaj folate:
- Logan Berry - 26.0 mcg;
- Blackberries - 25.0 mcg;
- Strawberries - 24.0 mcg;
- Raspberries - 21.0 mcg;
- Tamarind - 14.0 mcg;
- Dawb thiab liab currants - 8.0 mcg;
- Cherry - 8.0 mcg;
- Mulberry - 6.0 mcg;
- Gooseberry - 6.0 mcg;
- Elderberry - 6.0 mcg;
- Blueberries - 6.0 mcg;
- Raisins - 3.0 mcg;
- Txiv lws suav - 3.0 mcg;
- Txiv hmab (liab lossis ntsuab) - 2.0 mcg;
- Txiv hmab (ntau yam txiv ntoo) - 2.0 mcg;
- Cranberries - 1.0 mcg Cov
Folic acid hauv cov nplej
Lawm, cov nplej hauv daim ntawv uas lawv tau khaws cia thaum pib - nplej, buckwheat, rye, oats, millet - yuav muaj kev noj qab haus huv ntau dua. Lawv tuaj yeem siv los ua noj porridge thiab kua zaub. Lawv kuj tseem tuaj yeem siv rau kev cog qoob loo, uas yog qhov tshwj xeeb tshaj yog rau cov neeg noj cov zaub nyoos. Cov ntsiab lus ntawm vitamin B9 hauv cov nplej zom hauv 100 g:
- Oatmeal - 286 mcg
- Quinoa - 42.0 mcg;
- Ntsuab buckwheat - 30.0 mcg;
- Mov nplej - 26.0 mcg;
- Amaranth - 22.0 mcg;
- Cov nplej - 19.0 mcg;
- Bulgur - 18.0 mcg;
- Teph - 18.0 mcg;
- Hlaws barley - 16.0 mcg;
- Couscous - 15.0 mcg;
- Buckwheat - 14.0 mcg;
- Cov nplej ntev nplej xim av - 9.0 mcg;
- Parboiled brown rice - 4.0 mcg;
- Cov nplej nplej xim av nruab nrab - 4.0 mcg;
- Cov nplej dawb ntev - 3.0 mcg;
- Cov nplej ntev ntev nplej dawb - 3.0 mcg;
- Hloov cov nplej dawb - 2.0 mcg;
- Mov nplej dawb nruab nrab -2.0 mcg;
- Rice yog nplaum, nplaum - 1.0 mcg.
Lwm cov zaub mov nrog folate
Cov vitamins no tseem pom muaj me me hauv cov qe qaib, qhov twg tsis muaj ntau dua 7 μg ib 100 g ntawm folate. Hauv goose analog, nws ntau dua - 76 μg, thiab hauv os, qhov ntim no ntau dua - 80 μg. Hauv quail qe, cov tshuaj no tsis tuaj yeem siv, nws suav tsis pub ntau dua 5, 6 μg.
Cov noob txiv kuj tseem tuaj yeem suav tias yog qhov muaj txiaj ntsig zoo ntawm folate, walnuts ib leeg muaj 77 mcg ib 100 g, thiab txiv laum huab xeeb muaj 240 mcg. Me ntsis ntawm lawv hauv cashews (25 mcg), hazelnuts (68 mcg), pistachios (51 mcg) thiab almonds (40 mcg). Pecan muaj 22 μg ntawm cov khoom no, tib tus nqi yog hauv Brazilian, thiab hauv macadamia nws yog ob zaug tsawg dua - 11 μg. Ntawm qhov pheej yig dua "cov khoom lag luam" ntawm cov vitamin B9, feem ntau cov txiv ntseej yuav tsum tau hais txog ntawm no, qhov twg 58 mcg tau mloog zoo hauv 100 g.
Cov zaub mov twg muaj folic acid - saib hauv video:
Folic acid muaj nyob hauv cov zaub mov yog cov vitamins tseem ceeb, yam uas lub cev tsis tuaj yeem ua haujlwm ib txwm muaj. Nws yuav tsum nkag mus rau hauv lub cev nrog zaub mov tas li. Tab sis nws yuav tsum nco ntsoov tias kev mob plab thiab mob plab tuaj yeem txo nws txoj kev zom zaub mov, hauv qhov no nws yuav tsim nyog txuas cov zaub mov uas muaj cov tshuaj folacin.
