Vitamini B9, iyo inozivikanwa kwatiri se folic acid, inosanganisira chikamu chezvinhu zvakachengetedza utano hwedu. Vitamini B9 zvakananga kubatanidzwa mukugadzirwa kwemasero matsvuku eropa, inovandudza kushanda kwemwoyo, inosimbisa hurongwa hwemitsipa, nezvimwewo. Zvimwe zvine folic acid zvakanyanya uye iwe unogona kuzvinyatsozvizadza nemuviri wako, unongoda kuziva zvingadyiwa.
Zvokudya zvakapfuma mu folic acid
Kwezuva munhu munhu anofanira kugamuchira makirogiramu angasvika 250 emu vitamini iyi, saka edza kudya kakawanda zvinotevera zvinokudya zvine zvakakwirira zve folic acid:
- Miti ine miriwo yakadai seyamate, sipinashi, gorosi, mashizha. Paavhareji, 100 micrograms yemiriwo iyi ine 43 μg ya vitamini B9. Nenzira, kana miriwo inogara muzuva kwenguva yakareba, inorasikirwa nehuwandu hwekuporesa.
- Nuts , uye kunyanya hazelnuts, almonds, walnuts. Folic acid muzvigadzirwa izvi zvine 50-60 μg per 100 gm asi mu vitamini B9 peanut inenge 300 μg, iyo inodarika chimiro chezuva nezuva kuvanhu.
- Nyuchi, chicken uye nyama yenguruve chiropa . Zviratidzo zvinosvika 100 g zvinosvika 230 μg ye vitamini. Nyuchi yakabikwa uye yakabikwa ndiyo ndiyo yakanakisisa yakakosha yekudya.
- Nyemba . Semuenzaniso, nyemba , mu 100 g iyo inenge kusvika 90 mcg ye folic acid, asi kuti idye mahesheni zvinosarudzwa nenzira yakagadzirwa kana yakabikwa, saka muviri uchagamuchira zvinhu zvose zvinobatsira zvakakwana. Uye mbesa dzemaginha zvinopesana, zvinogona kuunza utano hwehutano.
- Anodyara zvakadai segorosi, buckwheat, rizi, oatmeal, bhari, nezvimwe. Muwandu we vitamini B9 yakasiyana kubva 30 kusvika 50 mcg ne100 g.
- Mushroom . Kumiti "masango" ane zvakakwana zvinogadzirwa ne folic acid zvinogona kusanganisira mutsvuku, batare, mushonga.
- The greens . Nzvimbo yekutanga inofanira kupiwa parsley, iyo ine 110 μg ya vitamini B9. Kazhinji kazhinji magirasi anoshandiswa matsva, saka folic acid inoshandiswa zvachose,
kwete kurasikirwa nemishonga. Uyezve zvakakosha kugovera dill - mu 100 g ye 28 mcg yevhitamini uye yezvigwenzi eiii - mu 100 g ye 19 mcg ya vitamini. - Mhando dzakawanda dze kabichi , kunyanya dzvuku, mavara, broccoli, Brussels. Muzvokudya izvi, zvakare, pane chiyero chakanaka che folic acid. Kushandisa iyi miriwo, muviri unogamuchira kubva kuma20 kusvika ku60 micrograms ye vitamini B9.
- Yeast . Muna 100 g ine zvakawanda zvinopfuura 550 mcg ye folic acid, rekodhi, asi muhupamhi yaro yakasvibiswa iyi haisi kudyiwa, saka unogona kudya mbiriso yechingwa kana kutora michero yakakwana yezvokudya.