"Pono nā leka a pau, he mau mea nui nā leka." - he kūlana maikaʻi loa e pili ana i ka hopena o nā huaola ma ke ola kanaka a me ke ola. Ma waena o nā "kōkua" o ko mākou kino no kahi haʻawina kūikawā i ka hānauʻana i kahi ola ola hou aʻaʻole wale i ke kalakuʻana, kūpono ka huaʻona B9 (Vs, M), aiʻole ka waikawa paila. Ia ia he mea pono iā mākou e ka hana maʻamau, ka hoʻokumuʻiaʻana o nā pūpū koko, ka hoʻokumuʻiaʻana o ke immunity a me ka hana kūponoʻole o ka māhele o ka maʻi.
Aʻo kēlā mau hōʻailona e like me ka huhū, ka luhi, ka nele i kaʻai, a me ka hikiʻana i ka luaʻiʻana, ka maʻi pahū, ka makeʻana o ka lauoho, ka weheweheʻili o kaʻili, kaʻike o nā maʻiʻeha liʻiliʻi ma ka waha, e hōʻike ana i ka nele o nā hua maloʻo ma ke kino a me ka makemake nui e hoʻopihapiha. ʻO ka hopena o ka nele i ka folic acid he anemia.
ʻO ka mea nui-vitamin-folic
ʻAʻole hiki ke hoʻokākōkinoʻia ka hana o kēia huaʻaola i ka uluʻana o ke kanaka. ʻO ka hoʻokomoʻana i ka'āpana waipika i ka wā o ka hānauʻana,ʻo ia ke kī o ka hoʻokumuʻiaʻana o ka placenta a me ka'ōpū me ka maʻiʻole o ka hanana neural (spinal cracks), hydrocephalus, anencephaly (kahiʻole o ka lolo a me ke olonā), hernias cerebral. Hikiʻole ka paʻakikī o nā huaola B9 i nā hebedoma 12 he 12 o ka hāpaiʻana i ka paʻakikī e māhele i nā kela o ka'ōpiopio, kāpīpī i ka ulu a me ka uluʻana o nā mea a me nā'ōpili, nā hana hematopoiesis, a hoʻonui i ka hopena o ka haʻalele i ka pēpē. ʻO ia ke kumu o 400% mcg e hana ai i ka maʻamau i nā lā a pau.
ʻO ka lālā kūloko o ka hua B9, pono no ka mālamaʻana a me ka hanaʻana o ke kino, synthesizes ka microflora maʻamau maʻamau. Akā,ʻo kona mau pūʻali koa wale nō, i ka wā o ka'ōpūʻana a me ka lactation,ʻaʻole lawa ke kino. Eia kekahi,ʻaʻole hiki i kaʻeha folic ke hōʻiliʻili i loko o ke kino, pono ia i kēlā me kēia lā a me ka hoʻopau pinepineʻana i kona mau lālā mai waho mai.
Nā kumu o ka paila
Ma këia kumu, he mea nui i ka ÿike i kahi o ka ÿikapalapala i loko. ʻOiaiʻo ka inoa o nā kumamāhā e like me ka Latin "folium" - he lau, a laila, ma keʻano mua, heʻano'ōmaʻomaʻo'ōmaʻomaʻo keʻokeʻo:
- 'ōwili;
- pāʻili;
- nā'āpanaʻeleʻele;
- letus.
Aia kahi Folic acid i loko o nā huaʻai:
- kāpena a me broccoli;
- kāloti;
- beets;
- nā'ōmato;
- potatoes.
Aia no hoi kekahi mau hua;
- ʻo ka hapa nui o nā hua'alaina (no ke kumu hoʻokahi,ʻo nā wai a me nā hou mai ia mau mea he mea maikaʻi ia);
- avocado;
- peaches;
- nā waimele.
Akā,ʻo nā alakaʻi i waena o nā huahana kūlohelohe me ka folic acid, he mau walnuts a me ka legumes:
- pipi'ōmaʻomaʻo;
- nā lelo;
- beana.
Nā kumu kūikawā maikaʻi hoʻi o nā huaʻa B9:
- 'alapaka;
- hauha;
- puaa;
- huapalaa;
- nā huahana mai ka palaoa āpau;
- ka laiki, oats, millet a me nā grock buckwheat;
- huina;
- wai'ōmato;
- nā hua'ōmaʻa.
ʻO nā huahana o nā holoholona i loaʻa me ka folic acid:
- pūpū pili;
- ate o cod;
- kīʻahi;
- caviar;
- nā meaʻeleʻele lio;
- hua'ōpū;
- kahi;
- kahi liʻiliʻi;
- kefir;
- kapi.
I ka wā eʻai ai i nā meaʻai i waiwai i kēia hui huaola B, pono pono e noʻonoʻo i ka meaʻoiai i ka wā wela wela ka hāʻuleʻana a ua lilo i 90% o ka nui ma keʻano maoli: he 50% o ka'ōpala huapalapala i lilo. Ma kēiaʻano, no ka mālamaʻana i nā hua kanu, e ho'āʻo nā hua liʻiliʻi eʻai i keʻano maoli.
Akā,ʻo ka pinepine o ka mea kanu maoli a me nā mea holoholona me kaʻaila huapiʻi folic, i hāʻawiʻia ma luna nei,ʻaʻole paha i lawa,ʻoiai ma ke kau anuanu. I kēia kūlana, ponoʻoe e lawe i nā huaʻaina ma keʻano o nā lāʻau lapaʻau: ma nā papa pākahi aiʻole ma nā māla. Eia kekahi laʻana, i loko o ka nui o nā mea i'ōleloʻia i ka wā o ka'ōpūʻana,ʻo kaʻaeʻana o ka'āpana folic: "Elevit" - 1000 μg, "Vitrum Prenatal" - 800 μg, "Multi-table perinatal" - 400 μg, "Pregnavit" - 750 μg.