Sezvo mutemo, mubvunzo wezvokudya zvine folic acid inotanga kunetseka nevakadzi chete munguva yekuronga kwemwana, nokuti panguva ino iyo chinhu chinokosha zvikuru kumunhu. Zvisinei, vitamini B9 inokosha kumunhu wese. Funga nezvezvokudya zvine folic acid, kuitira kuti iwe ugone kuisa mamiriro ezvinhu kunze kwekushandisa zvinodhaka.
- Pakati pezvibereko uye majikiji ari kutungamirira kiwi nemapomegranate, umo 18 μg yezvinhu. Mukuwedzera, chinhu ichi chinowanikwawo mumiti yakadai semamonde, strawberries, raspberries, bhanana, mavhenekeri, cherries, sea buckthorn , mandimu uye peach. Mune dzimwe michero uye majikiji zviri mukati pe folic acid zvakanyanya kwazvo, zvisinganyanyi kukosha.
- Pakati pemiriwo, parsley, nyemba uye sipinashi zviri kutungamirira, uye anenge anenge ma microgram mavhitamini B9. Mukuwedzera, zvakakosha kubhadhara mashizha lettuce, mashizha, eggplants nemhando dzose dze kabichi.
- Pakati pezviyo, gorosi rakasimba (46 μg) inogona kuonekwa semhare. Uyewo zvakanaka munyaya iyi mupunga, buckwheat uye oats. Zvakakosha kudya zvokudya kwete nokuti "zvinobatsira", asiwo kuverenga nevanoda zvavo - munyaya iyi kubatsirwa kuchave kwakasimba uye kunoonekwa.
- Zvigadzirwa zvekudya hazvirevi zvakanyanya mu folic acid - chiyero chikuru, 9 mcg, iri muTurkey. Mutungamiri anozivikanwa mune zvinyorwa zveB9 - chiropa chechipfuwo, umo 240 μg yezvinhu.
Mukuwedzera, zvakawanda zvevhitamini B9 mumiti, kunyanya walnuts uye makwisi, mumucheka mutsvuku uye kunyanya mbiriso (zvinenge 550 μg). Kana iwe wakangoerekana wakweverwa kune izvozvi zvekudya, saka muviri wako uri pfupi ne folic acid.
Kuziva kuti ndezvipi zvokudya zvakapfuma mu folic acid, unogona kuwana zvakawanda zvezvinhu izvi pasina mamwe madhiragi nekugadzirira sezvamunoda.