He aha waikawa folic i roto i, me he aha te mea te reira hoki?

e whakaaro ana e pā ana ki to ratou hauora tangata, takoto te ki te tango i tiaki o te kai whārite. I roto i to tatou tinana kia meatia e te huinga tino whānui o ngā matū, te whakapapa āhuatanga me huaora. Me waiho e koe miharo e te mea e roto ki te whakarite i te ora noa o te waikawa folic. Ko tenei he ingoa kē mō te huaora B6 he tino nui hoki te hauora, me te oranga. Kei te whai wāhi ana tēnei rauemi ako i roto i te hematopoiesis, a taea tona hē arahi ki ngā momo o te anemia.

He aha waikawa folic roto i?

Tuatahi o te katoa, e whakarongo ki to ratou matomato hua huawhenua. E nehenehe te reira:

• pepa pere hāngai tae;
• kāpeti;
• broccoli;
• pī;
• te miniti;
• rētihi;
• pāhiri;
• kukama;
• apareka;
• pīni.

He maha atu hua me huawhenua waikawa folic Kei roto hoki. Ko ratou:

• beets, kareparāoa, kāreti, rīwai, eggplant, tōmato, pini, he pi, paukena, soy;
• aporo, pineapples, karaka, āperekoti, te terise, panana, rēmana;
• nati.

E kei waikawa atu folic? Taonga i roto i tenei taonga pata: rai, witi, ōti. E komokomo ana hoki Buckwheat taumata tiketike o te huaora B6. Hema i roto i te pōhā iti. E kore he tika, me te kore e kia waho kai hauora i to koutou taro kai tunua i te paraoa witi.

kitea waikawa folic te i roto i ngā kai o te take rerekē: te huawhenua, me te kararehe. Ki te kore koe e mahi i te mau parau tumu o te kai kaihuawhenua, kai wā:

• reme;
• poaka;
• ate;
• tuna;
• hāmana;
• hua (heihei me te koitareke);
• hua waiu, me te miraka.

Whakaaro o ngā tohunga rerekē e pā ana ki te meka o te mea hua (kararehe huawhenua ranei), whenumi waikawa folic te pai wehea. Na reira, ka rite ki nga wa katoa, pauna nui, me te toharite koura.

Mea nui, whangai waikawa folic ki te wahia iho i roto i te rongo auroa ki pāmahana teitei. Na reira, hua me huawhenua rite taea he pai ki te kai raw. Ko te waiu, ka hoko i te hua, e te nuinga o te wā pasteurized, huaora B6, e kore i te katoa. Ka taea e kitea anake te reira i te waiu kāinga.

Ko te pātai "te mea kua roto waikawa folic" kia whakaturia nga wahine e hiahia ana ki te me kei te haere ki te whai tamariki. I roto i te hapū, me te aroaro o me i muri reira, he mea nui ki te pau 600 micrograms o waikawa folic ia ra. Ka rite ki te tikanga, gynecologists wahine whakahau papa motuhake i roto i ratou waikawa.

Ki te kore te mea nui huaora B6 i roto i te / whaea lactating expectant, taea arahi reira ki fifi me ngā raruraru. Hei tauira, i reira ko te tūponotanga ka o abruption placental, whakatuma materoto. pea te tamaiti malformations congenital. waikawa folic Ko te whai wāhi i roto i te tukanga o te hanganga o te waiu, uma, te nui o taua mea, tei.

Na mau mama, me ētahi atu iwi katoa he nui ki te wā tango i te whakamātautau toto, i taea ki te whakatau i te taumata o tenei taonga nui i roto i te tinana i te tākuta.

Na e matau ana koutou te mea e roto waikawa folic, tamata ki te tātari i tō kai, me te whakarite i te reira te mea e tika ana.