Ngwaahịa nwere folic acid

Vitamin B9, nke a maara anyị dị ka folic acid, bụ akụkụ dị mkpa nke ụdị ihe ndị na-echebe ahụ ike anyị. Vitamin B9 na-ekere òkè na mmepụta mkpụrụ ndụ ọcha, mee ka ọrụ nke obi dịkwuo mma, na-ewusi usoro ụjọ ahụ, wdg. Ngwaahịa ndị nwere folic acid dị ọtụtụ na ị nwere ike jupụta ahụ gị n'ụzọ dị mfe, naanị ị ga-achọ ịma ihe ị ga-eri.

Nri bara ọgaranya na folic acid

Maka otu ụbọchị, onye ọ bụla ga-enweta ma ọ dịkarịa ala 250 microgram nke vitamin a, gbalịa na-eri nri ndị na-esonụ na nnukwu ọdịnaya nke folic acid:

1. Akwụkwọ nri Leafy dị ka leeks, spinach, garlic ọhịa, letus epupụta. N'ikpuru, 100 microgram nke ahịhịa a nwere 43 μg nke vitamin B9. Site n'ụzọ, ọ bụrụ na akwụkwọ nri na-anọ na anyanwụ ruo ogologo oge, ha na-efu ọtụtụ n'ime ọgwụgwọ Njirimara.
2. Mkpụrụ , na karịsịa hazelnuts, almọnd, walnuts. Ndepụta Folic acid na ngwaahịa ndị a nwere 50-60 μg kwa 100 grams. Ma na vitamin B9 ahụekere bụ ihe dị ka 300 μg, bụ nke karịa iwu ụmụ mmadụ kwa ụbọchị.
3. Anụ anụ, ọkụkọ na ezi imeju . Ihe njirimara dịka maka 100 g bụ 230 μg nke vitamin. Nri ya na imeju imeju ga-abụ nhọrọ kacha mma maka iri.
4. Agwa . Dịka ọmụmaatụ, agwa , na 100 g nke nwere ihe ruru 90 mcg nke folic acid, kama iri nri ndị a na-edozi ma ọ bụ sie sie, ya mere ahụ ga-enweta ihe niile bara uru. Na agwa mkpọ na nke dị iche, nwere ike iwetara nsogbu ahụ ike.
5. Ndị dị ka ọka wheat, buckwheat, osikapa, oatmeal, bali, wdg. Ọnụ vitamin B9 dị iche site na 30 ruo 50 mcg kwa 100 g.
6. Mushrooms . Na ngwaahịa "oke ohia" nke akwukwo folic acid nwere ike itinye ncha chacha, bọta, ihe nro.
7. Elu . E kwesịrị inye ụzọ pasili, ọ nwere 110 μg nke vitamin B9. A na-ejikarị akwụkwọ ndụ akwụkwọ ndụ eme ihe ọhụrụ, ya mere, folic acid na-etinye aka na ya dum, ọ bụghị na-efunahụ ya ọgwụ ọgwụ. Ọ dịkwa mkpa igbunye dil - na 100 g 28 mcg nke vitamin na eyịm eyịm - na 100 g nke 19 mcg nke vitamin.
8. Ọtụtụ ụdị kabeeji , karịsịa acha ọbara ọbara, acha, broccoli, Brussels. N'ihe oriri ndị a kwa, enwere ezigbo ego folic acid. Iji akwụkwọ nri ndị a, ahụ na-enweta site na 20 ruo 60 microgram nke vitamin B9.
9. Yist . Na 100 g nwere ihe kariri 550 mcg nke folic acid, ihe ndekọ, ma na ya dị ka ngwaahịa a adịghị eri ya, n'ihi ya, i nwere ike iri achịcha na-eko achịcha ma ọ bụ mee ihe mgbakwunye ihe oriri pụrụ iche.