I-Vitamin B9, ebizwa nangokuthi i-folic acid, iyivithamini ebalulekile ekusebenzeni kahle kwemizimba yethu kukho konke ukuphila kwethu. Kodwa, kuyadingeka ngokuphelele kwabesifazane abakhulelwe njengoba indima yayo ibalulekile ekukhuleni kwengane. Ucwaningo selukhombisile nokuthi kwandisa amathuba okukhulelwa.

I-Vitamin B9 iyivithamini encibilikayo emanzini ebalulekile ekuphindaphindeni kwamaseli kanye nokukhiqizwa kwezinto zofuzo (kuhlanganise ne-DNA). Ibamba iqhaza ekukhiqizeni amangqamuzana egazi abomvu namhlophe, ukuvuselelwa kwesikhumba nolwelwesi lwamathumbu, kanye nokuhlanganiswa kwamakhemikhali aguqula ukusebenza kobuchopho. Ekuqaleni kokukhulelwa, i-folic acid idlala indima enkulu ekwakhekeni kwesimiso sezinzwa sombungu.

I-Vitamin B9 ayikwazi ukuhlanganiswa ngumzimba womuntu ngakho-ke kufanele ihlinzekwe ngokudla. Ibizwa nangokuthi "ama-folates" - kusukela ku-Latin folium - ekhumbula ukuthi ikhona kakhulu emifino enamaqabunga aluhlaza.

Ukudla okuqukethe okuningi:

• Imifino eluhlaza okwesibhakabhaka: isipinashi, i-chard, i-watercress, ubhontshisi webhotela, i-asparagus, amahlumela aseBrussels, i-broccoli, i-lettuce yamaRoma, njll.
• I-Legumes: ama-lentile (amawolintshi, aluhlaza, amnyama), ama-lentils, ubhontshisi omisiwe, ubhontshisi obanzi, uphizi (ukuhlukaniswa, itshwele, okuphelele).
• Izithelo ezinemibala ewolintshi: amawolintshi, ama-clementines, ama-tangerines, ikhabe

isincomo: dla okusanhlamvu okungenani njalo ezinsukwini ezingu-2-3 bese uzama ukukhetha imifino eluhlaza kakhulu ngangokunokwenzeka!

I-folic acid (ebuye ibizwe ngokuthi i-folic acid noma i-folate) iyivithamini ewusizo kubo bonke abantu abaseminyakeni yokuzala. Idlala indima ebalulekile ekuzaleni kokubili kwabesifazane nabesilisa:

• Kwabesifazane

Ucwaningo olwenziwa eNyuvesi Yezokwelapha i-Hamburg-Eppendorf, eJalimane, lubonise ukuthi ukwengeza ama-micronutrients ekudleni, kuhlanganise ne-folic acid, kungawandisa kakhulu amathuba okukhulelwa ngokusiza impilo yawo wonke umuntu. imijikelezo yokuya esikhathini kanye ne-ovulation. I-Vitamin B9 ingasebenza njengekhambi lokungazali kwabesifazane.

• Kubantu

Ucwaningo oluningi lwakamuva lubonisa ukuthi i-folic acid idlala indima enkulu ku-spermatogenesis. Izosebenza ngekhwalithi nenani lesidoda. Izithako ze-zinc kanye ne-vitamin B9 zizokwandisa ukugcwala kwesidoda esingavundisa iqanda.

Ngesikhathi sokukhulelwa, isidingo samavithamini B9 sikhuphuka ngokuphawulekayo. Le vithamini ibalulekile ngempela ukuze kuqinisekiswe ukuthuthukiswa kwe-neural tube ye-fetus ehambisana nohlaka lomgogodla, ngakho-ke ukwakheka kwesimiso sayo sezinzwa.

Kwabesifazane abakhulelwe, ukuqinisekisa ukuthi bayahlangabezana nezidingo zabo zikavithamini B9 kanye nezomntwana ongakazalwa kusho ukunciphisa kakhulu ingozi yokuvaleka kwe-neural tube okungavamile futhi ikakhulukazi i-spina bifida, ehambisana nokukhula okungaphelele komgogodla. Izingozi zokukhubazeka okubi kakhulu okufana ne-anencephaly (ukungalungi kahle kobuchopho nogebhezi) nazo ziyancipha kakhulu.

I-Folic acid iphinde iqinisekise ukukhula okuhle kwengane ku-trimester yokuqala.

Njengoba ishubhu le-neural livala phakathi kwesonto lesithathu nelesine lokuphila kombungu, wonke umuntu wesifazane kufanele anikezwe i-vitamin B9 eyengeziwe ngokushesha nje lapho efisa ukukhulelwa ukuze agweme noma yikuphi ukuntuleka okuholela emiphumeleni engathi sína ezinganeni ezisanda kuzalwa.

Ukwengezwa kwe-folic acid kufanele kuqhutshekwe phakathi nezinyanga ezintathu zokuqala zokukhulelwa ukuze kuqinisekiswe ukukhula okuhle kwengane.

Ngaphezu kwalokho, i-HAS (Haute Autorité de Santé) incoma ukugunyazwa okuhlelekile kwe-vitamin B9 supplementation ngenani lama-400 µg (0,4 mg) ngosuku kusukela esifisweni sokukhulelwa futhi okungenani amasonto angu-4 ngaphambi kokukhulelwa futhi kuze kube isonto le-10th lokukhulelwa. ukukhulelwa (amaviki angu-12).