Nri 15 siri ike nke dị elu na nri (folic acid)

Ndinaya

• 1. Mkpụrụ osisi
• 2. Asparagus
• 3. Akwa
• 4. Akwukwo akwukwo
• 5. Beets
• 6. Mkpụrụ osisi Citrus
• 7. Brussels puo
• 8. Broccoli
• 9. Akụ na mkpụrụ
• 10. Imeju ehi
• 11. Ogbo ọka
• 12. Papaya
• 13. Unere
• 14. Ube oyibo
• 15. Mkpụrụ osisi e wusiri ike
• Isi okwu

Folate, nke a makwaara dị ka vitamin B9, bụ mmiri nwere ike ịgbanye mmiri nwere ọtụtụ ọrụ dị mkpa n’ahụ gị.

Karịsịa, ọ na-akwado nkewa sel dị mma ma na-akwalite mmepe nwa ebu n'afọ kwesịrị ekwesị na mmepe iji belata ohere nke nrụrụ nwa ().

Vitamin B9 bu ihe anahu anya na otutu nri, dika nri folic acid na nri siri ike.

A na-atụ aro ka ndị toro eto ahụike nweta opekata mpe 400 mcg nke folate kwa ụbọchị iji gbochie ụkọ (2).

Nke a bụ nri iri na ise dị mma nke nwere folate ma ọ bụ folic acid.

1. Mkpụrụ osisi

Mkpụrụ osisi bụ mkpụrụ osisi ma ọ bụ mkpụrụ nke osisi ọ bụla dị na Fabaceae ezinụlọ, gụnyere:

• agwa
• peas
• lentil

Ọ bụ ezie na ọnụego nke folate na mkpo nwere ike ịdị iche, ha bụ ezigbo isi iyi nke folate.

Dịka ọmụmaatụ, otu iko (gram 177) nke akụrụ akụrụ esi nri nwere 131 mcg nke folate, ma ọ bụ ihe dịka 33% nke Daily Value (DV) ().

Ka ọ dị ugbu a, otu iko (gram 198) nke lentil esiri esi nwere 358 mcg nke folate, nke bụ 90% nke DV ().

Mkpụrụ osisi na-enye nnukwu protein, eriri, na antioxidants, yana obere micronutrients dị ka potassium, magnesium, na iron ().

Mkpụrụ osisi nwere ọgaranya na folate na ọtụtụ nri ndị ọzọ. Otu iko (gram 198) nke lentil esiri nwere 90% nke DV, ebe otu iko (gram 177) nke akụrụ akụrụ esi nri nwere ihe dịka 33% nke DV.

2. Asparagus

Asparagus nwere ọtụtụ vitamin na mineral, gụnyere folate.

N'ezie, ọkara iko (gram 90) nke asparagus esi nri nwere ihe dịka 134 mcg nke folate, ma ọ bụ 34% nke DV ().

Asparagus juputara na antioxidants ma egosiputa na enwere ogwu na antibacterial properties ().

Kedu ihe ọzọ, ọ bụ ezigbo ihe dị mma nke eriri-ahụ dị mma, na-akụ ihe ruru 6% nke eriri gị kwa ụbọchị chọrọ naanị otu ọrụ ().

Asparagus dị na eriri ma nwee ezigbo ego, na ihe dịka 34% nke DV kwa ọkara iko.

3. Akwa

Dingtinye nsen na nri gị bụ ụzọ dị mma iji mee ka ị rie ọtụtụ nri dị mkpa, gụnyere nri.

Naanị otu akwa na-etinye 22 mcg nke folate, ma ọ bụ ihe dịka 6% nke DV ().

Gụnyere obere mkpụrụ nsen dị na nri gị kwa izu bụ ụzọ dị mfe iji bulie nri ị na-eri ma nyere aka gboo mkpa gị.

Akwa na-ejikwa protein, selenium, riboflavin, na vitamin B12 ().

Ọzọkwa, ha dị elu na lutein na zeaxanthin, antioxidants abụọ nwere ike inye aka belata ihe ize ndụ nke nsogbu anya anya dị ka macular degeneration (,).

Àkwá bụ ezigbo isi iyi nri, yana ihe dịka 6% nke DV naanị otu akwa.

4. Akwukwo akwukwo

Akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ dịka akwụkwọ nri, kale, na arugula dị obere na calorie ma na-agbaghasị ọtụtụ isi vitamin na mineral, gụnyere nri.

Otu iko (gram iri atọ) nke mkpụrụ osisi esiri esi na-enye 58.2 mcg, ma ọ bụ 15% nke DV ().

Akwụkwọ ndụ akwụkwọ ndụ dịkwa elu na fiber na vitamin K na A. Ha ejikọtara ya na ọtụtụ uru ahụike.

Nnyocha na-egosi na iri nri akwụkwọ nri ndị ọzọ, dị ka akwụkwọ ndụ akwụkwọ ndụ, nwere ike jikọta ya na mbufụt bekee, ọnụọgụ ọrịa kansa, na ịbelata ibu (,,).

Akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ dị elu n'ọtụtụ nri, gụnyere folate. Otu iko (gram iri atọ) nke akwụkwọ nri mkpụrụ nwere ihe dịka 15% nke DV.

5. Beets

Na mgbakwunye na inye agba agba na isi nri na desserts, beets bara ọgaranya n'ọtụtụ nri dị mkpa.

Ha nwere ọtụtụ manganese, potassium, na vitamin C ị chọrọ n'ụbọchị.

Ha bụkwa ezigbo isi iyi, nwere otu iko (136 grams) nke beets raw nwere 148 mcg nke folate, ma ọ bụ ihe dịka 37% nke DV ().

E wezụga ọdịnaya nke micronutrient ha, beets dị elu na nitrates, ụdị ihe ọkụkụ nke ejikọtara na ọtụtụ uru ahụike.

Otu obere ọmụmụ gosiri na ị drinkingụ ihe ọ juiceụ juiceụ beetroot ruo nwa oge belata systolic ọbara mgbali site na 4-5 mmHg na ndị toro eto ().

Beets dị elu na nitrates na folate. Otu iko (136 grams) nke raw beets nwere 37% nke DV maka nri.

6. Mkpụrụ osisi Citrus

E wezụga na-atọ ụtọ ma jupụta na ekpomeekpo, mkpụrụ osisi citrus dị ka oroma, mkpụrụ vaịn, lemọn, na limes jupụtara na folate.

Naanị otu nnukwu oroma nwere 55 mcg nke folate, ma ọ bụ ihe dịka 14% nke DV ().

Mkpụrụ osisi Citrus juputara na vitamin C, micronutrient dị mkpa nke nwere ike inye aka bulie ọgụ ma nyere aka gbochie ọrịa ().

N'ezie, ọmụmụ ihe ọmụmụ achọpụtala na oke oriri nke mkpụrụ osisi citrus nwere ike jikọta ya na obere ihe ize ndụ nke ara, afọ, na ọrịa cancer pancreatic (,,).

Mkpụrụ osisi cit dị elu na vitamin C na folate. Otu nnukwu oroma nwere ihe dịka 14% nke DV.

7. Brussels puo

Akwukwo nri a na-edozi aru bu nke ezinulo nke akwukwo nri na ndi nwere akwukwo nri dika kale, broccoli, kabeeji na kohlrabi.

Ome Brussels na-ejupụta na ọtụtụ vitamin na mineral na ọkachasị nke ukwuu.

Iko ọkara (gram 78) nke Brussels na-esi nri nwere ike inye 47 mcg nke folate, ma ọ bụ 12% nke DV ().

Ha bụkwa ezigbo isi iyi nke kaempferol, antioxidant metụtara ọtụtụ uru ahụ ike.

Nnyocha nke anụmanụ na-egosi na kaempferol nwere ike inye aka belata mbufụt ma gbochie mmebi nke oxidative (,).

Brussels pulitere nwere ọnụ ọgụgụ dị ukwuu nke antioxidants na micronutrients. Otu ọkara iko (gram 78) nke Brussels esiri esi na-enye ihe dịka 12% nke DV maka nri.

8. Broccoli

A maara nke ọma maka ọtụtụ ihe na-akwalite ahụike, na-agbakwunye broccoli na nri gị nwere ike inye ọtụtụ vitamin na mineral dị mkpa.

Abia na azu, otu iko (gram 91) nke broccoli nwere ihe di 57 mcg nke folate, ma obu ihe dika 14% nke DV ().

Broccoli a na-esi esi nri nwere ọtụtụ ihe, nke nwere ọkara iko (78-gram) na-enye 84 mcg, ma ọ bụ 21% nke DV ().

Broccoli dịkwa elu na manganese na vitamin C, K, na A.

N'otu aka ahụ, ọ nwere ọtụtụ ihe ọkụkụ bara uru dị iche iche, gụnyere sulforaphane, nke a mụọla nke ọma maka ikike mgbochi kansa kansa ().

Broccoli, ọkachasị mgbe esiri ya, bara ọgaranya na fọọlọtọ. Otu iko (gram 91) nke raw broccoli na-enye 14% nke DV, ebe ọkara iko (gram 78) nke broccoli esiri esi nri 21% nke mkpa gị kwa ụbọchị.

9. Akụ na mkpụrụ

Enwere ọtụtụ ihe kpatara ị ga-eji tụlee ịmị mkpụrụ na mkpụrụ.

Na mgbakwunye na ịnwe ọgwụ nke protein, ha bara ọgaranya na eriri na ọtụtụ vitamin na mineral na ahụ gị chọrọ.

Itinyekwu mkpụrụ na mkpụrụ n'ime nri gị nwekwara ike inyere gị aka igbo mkpa ị na-eri kwa ụbọchị.

Ọnụ ọgụgụ nke folate dị iche iche dị iche iche nke mkpụrụ na mkpụrụ nwere ike ịdị iche iche.

Otu ounce (gram 28) nke walnuts nwere ihe dịka 28 mcg nke folate, ma ọ bụ ihe dịka 7% nke DV, ebe otu ọrụ flax ahụ nwere ihe dị ka 24 mcg nke folate, ma ọ bụ 6% nke DV (,).

Mkpụrụ osisi na mkpụrụ na-enye ezigbo ego nke folate na ọrụ ọ bụla. Otu ounce (gram 28) nke almọnd na flax na-enye 7% na 6% nke DV.

10. Imeju ehi

Imeju imeju bụ otu n'ime isi mmalite kachasị dị na folate dị.

Nri 3-ounce (gram 85) nke imeju anụ ehi esiri esi na 212 mcg nke folate, ma ọ bụ ihe dịka 54% nke DV ().

Na mgbakwunye na folate, otu anụ ehi nke anụ ehi nwere ike izute ma gafere ihe ị chọrọ kwa ụbọchị maka vitamin A, vitamin B12, na ọla kọpa ().

Ejikwa protein mee ya, na-enye gram 24 ruru gram 3 kwa ounce (gram 85).

Protein dị mkpa maka nrụzi anụ ahụ na mmepụta nke enzymes na homonụ dị mkpa.

Imeju anụ ehi dị elu na protein na folate, yana ihe dịka 54% nke DV nke folate na otu 3-ounce (85-gram) na-eje ozi.

11. Ogbo ọka

Mbido ọka wit bụ ẹmbrayo nke mkpụrụ ọka wheat.

Ọ bụ ezie na a na-ewepụ ya mgbe a na-egwe nri, ọ na-enye nnukwu vitamin, mineral, na antioxidants.

Naanị otu ounce (gram 28) nke ọka wit na-enye 78.7 mcg nke folate, nke ruru ihe dịka 20% nke mkpa gị kwa ụbọchị ().

O nwekwara ezigbo eriri, na-enye ihe ruru 16% nke eriri ị chọrọ kwa ụbọchị na otu ounce (gram 28) ().

Fiber na-eji nwayọọ nwayọọ na-ebugharị site na tract gị, na-agbakwunye nnukwu oche gị iji nyere aka kwalite oge niile, gbochie afọ ntachi, ma mee ka ọkwa shuga dị n'ọbara na-adịgide (,).

Mkpụrụ ọka wit dị elu na eriri, antioxidants, na micronutrients. Otu ounce (gram 28) nke ọka wit nwere ihe dị ka 20% nke DV maka folate.

12. Papaya

Pọọpọ bụ mkpụrụ osisi na-ekpo ọkụ na-ekpo ọkụ nke dị n’ebe ndịda Mexico na Central America.

E wezụga na-atọ ụtọ ma juputara na ekpomeekpo, pọọpọ jupụtara na folate.

Otu iko (gram 140) nke pọọpọ raw nwere 53 mcg nke folate, nke hà ihe dịka 13% nke DV ().

Ọzọkwa, pọọpọ jupụtara na vitamin C, potassium, na antioxidants dị ka carotenoids ().

Womenmụ nwanyị dị ime kwesịrị ịtụle izere iri pọọpọ na-achaghị acha.

Ndị ọrụ nyocha na-eche na iri ezigbo nri pọpọ na-achaghị acha nwere ike ibute mgbatị n'isi ụmụ nwanyị dị ime, mana ihe akaebe adịghị ike ().

Pọọpọ jupụtara na antioxidants na folate. Otu iko (gram 140) nke pọọpọ raw na-enye ihe dịka 13% nke DV maka nri.

13. Unere

Ọ bara ọgaranya n'ọtụtụ vitamin na mineral, unere bụ ike na-edozi ahụ.

Ha dị elu karịa na nri ma nwee ike inyere gị aka igbo mkpa gị kwa ụbọchị mgbe ejikọtara ya na nri ole na ole ndị ọzọ nwere nri.

Akara banana nwere ike inye 23.6 mcg nke folate, ma ọ bụ 6% nke DV ().

Unere nwekwara nri ndị ọzọ, tinyere potassium, vitamin B6, na manganese ().

Unere nwere ezigbo folate. Otu banana banana nwere ihe dịka 6% nke DV.

14. Ube oyibo

Avocados na-ewu ewu nke ukwuu n'ihi ụdị ude ha na mmanụ ụtọ.

Na mgbakwunye na uto pụrụ iche ha, avocados bụ ezigbo ụzọ dị mma nke ọtụtụ nri dị mkpa, gụnyere folate.

Otu ọkara nke a ube oyibo nwere 82 mcg nke folate, ma ọ bụ ihe dịka 21% nke ego ịchọrọ maka ụbọchị dum ().

Ọzọkwa, avocados bara ọgaranya na potassium na vitamin K, C, na B6 ().

Ha dịkwa oke abụba na-edozi ahụ, nke nwere ike ichebe megide ọrịa obi ().

Avocados di na nkpuru obi di nma na nkpuru obi, ya na otu okara nke ube oyibo na-enye ihe dika 21% nke DV maka folate.

15. Mkpụrụ osisi e wusiri ike

Ọtụtụ ụdị ọka, dị ka achịcha na pasta, ewusiela ike iji bulie ọdịnaya folic acid ha.

Ọnụ ego ahụ nwere ike ịdị iche n'etiti ngwaahịa dị iche iche, mana otu iko (gram 140) nke spaghetti esiri esi na-eweta ihe dịka 102 mcg nke folic acid, ma ọ bụ 25% nke DV ().

N’ụzọ na-akpali mmasị, ụfọdụ ọmụmụ egosila na folic acid dị na nri siri ike nwere ike ịdị mfe karịa karịa folate dị na nri.

Dịka ọmụmaatụ, otu nnyocha kwubiri na nri dị na mkpụrụ osisi na akwụkwọ nri bụ naanị ihe dịka 78% dịka ihe anaghị adị ka folic acid dị na nri siri ike ().

N’aka nke ọzọ, nyocha ndị ọzọ na-egosi na enzyme ahụ ahụ ụfọdụ na-eme iji mebie folic acid na nri e wusiri ike adịghị arụ ọrụ nke ọma, nke nwere ike ibute nsonaazụ folic acid na-enweghị atụ ().

Nri ziri ezi nke bara ọgaranya na isi mmalite nke folate ma tinye ọnụ ọgụgụ na-adịghị mma nke nri siri ike nwere ike hụ na ị na-egbo mkpa gị, niile na-ebelata nsogbu ahụike nwere ike.

Mkpụrụ osisi a gbasiri ike nwere ọtụtụ folic acid. Otu iko (gram 140) nke esiri esi nri nwere ihe dịka 26% nke DV.

Isi okwu

Folate bụ ihe dị mkpa dị na nri gị niile.

Iri nri di iche-iche di nma, dika nkpuru osisi, akwukwo nri, nkpuru nkpuru osisi, nkpuru osisi di iche iche, ya na nri siri ike, bu uzo di mfe iji mee ka nri folate di elu.

Nri ndị a abụghị naanị ọgaranya na folate kamakwa ha nwere nnukwu nri ndị ọzọ nwere ike imeziwanye akụkụ ndị ọzọ nke ahụike gị.