Hypertrophic Cardiomyopathy: Cutar cututtuka, Dalili, Jiyya da Rigakafin Duba Samfura Don Faɗakarwa Cikin Gaggawa BADA Sanarwa Don Faɗakarwar Yau da kullunKawai A ciki
-
Chaitra Navratri 2021: Kwanan wata, Muhurta, Ibada da Muhimmancin Wannan Bikin -
- Hina Khan tayi Murmushi Tare da Inuwar Green Green Inuwa Da Lebunan tsirara Masu Haskakawa Samun Dubi Kadan Cikin Matakai Masu Sauƙi!
- Ugadi Da Baisakhi 2021: Haɗa Fuskantar Farinka Tare Da Cewa Cewa Masu Cece -cece Na Musamman Na Gargajiya
- Horoscope na yau da kullun: 13 Afrilu 2021
Karka Rasa
- Medvedev ya fice daga Monte Carlo Masters bayan tabbataccen gwajin coronavirus
- Vishnu Vishal da Jwala Gutta don ɗaura aure a ranar 22 ga Afrilu: Duba cikakkun bayanai a nan
- Kabira Motsi Hamisa 75 An Bada Gudanar da Kasuwancin Jirgin Sama a Indiya
- Ugadi 2021: Mahesh Babu, Ram Charan, Jr NTR, Darshan da Sauran Taurarin Kudu Suna Aika Fata Ga Fans
- Faduwar Farashin Zinare Ba Da Damuwa Ga NBFCs ba, Bankuna Suna Bukatar Su Kiyaye
- Lia'idodin AGR Da Latestaukar Hanya mafi Girma na Iya Shafar Sashin Telecom
- Sakamakon Sakamakon Policeansanda na CSBC Bihar na ablearshe na 2021 Ya Bayyana
- Mafi kyawun wurare 10 don Ziyara A Maharashtra A watan Afrilu
Folic acid ko folate ko bitamin B9 na da mahimmiyar rawa a cikin abinci mai gina jiki da ilimin halittar haihuwa. Buƙatar wannan mahimmin abinci mai gina jiki yana tashi yayin ɗaukar ciki domin yana taimakawa cikin haɓakar haɓaka da haɓakar ɗan tayi (kwakwalwa, DNA da kuma jajayen ƙwayoyin jini) kuma yana hana rikicewar ciki kamar lahani na bututu. Kwararrun masana sun ba da shawarar karin sinadarin na folic acid ga duk matan da suka isa haihuwa, musamman ga wadanda ke shirin daukar ciki.
motsa jiki don rage kitsen ciki ga mata
Hanya mafi kyawu don samun folic acid ita ce ta hanyar hanyoyin samun abinci maimakon zuwa don kari sai dai in an tsara. A cewar Cibiyar Kiwon Lafiya ta Amurka da Cibiyar Magunguna, adadin da aka ba da shawarar ga folic acid na mata masu ciki ya kusan 600 µg a kowace rana, tare da raguwa zuwa 500 µg kowace rana yayin nakuda. [1]
A cikin wannan labarin, zamu tattauna jerin abinci waɗanda sune wadatattun kayan abinci na folic acid kuma yana iya taimakawa hana rikicewar ciki da kuma kiyaye lafiyar jariri cikin ƙwanƙwan ciki.
1. lemu
Lemu leda ne mai wadataccen abinci wanda zai iya zama lafiyayyen abun ciye-ciye wanda aka haɗa cikin abincin mai ciki. Suna da gina jiki ga uwa da jariri saboda kasancewar abubuwan gina jiki kamar antioxidants, ma'adanai da sauran su. Ana kuma daukar ruwan lemu mafi kyau a lokacin daukar ciki saboda tsawon rayuwarsa. [1]
Nawa folate: 100 g na lemu dauke da µg 30 na fure.
2. Alayyafo
Ganye koren kayan lambu kamar alayyaho suna cike da wannan muhimmin bitamin. Yana samar da ingantaccen abincin mai ciki saboda ƙananan adadin kuzari, mahimmin bitamin da ma'adanai da yalwar abinci. Ka tuna ka dafa alayyafo maimakon a tafasa shi sosai ko kuma a soya kamar yadda ake iya ɓatar da abin cikin daga kayan lambu. [biyu]
Nawa folate: 100 g na alayyafo ya ƙunshi 194 µg na fure.
3. Qwai
Qwai suna da sinadarai masu yawa kamar alli da baƙin ƙarfe tare da folic acid. Zai fi kyau a cinye su dafaffe kamar yadda ba a ba da shawarar ƙwai ko ɗanyen ƙwai a lokacin cin abincin ciki. Hakanan ana samun kwai masu karfi da yawa a cikin kasuwa wanda zai iya samar da kusan kashi 12.5 na folic acid da aka ba da shawarar ta hanyar tushen abincin. [3]
lissafin abinci mai kona kitse
Nawa folate: 100 g na ƙwai sun ƙunshi 47 µg na fure.
4. Broccoli
Broccoli shine masarufi da wadataccen abinci mai ƙoshin abinci wanda ke ba da ƙarfi ga yawan cin abinci yayin ɗaukar ciki. Yana da yawa a cikin beta carotene, bitamin C, alli, ƙarfe da fiber na abinci. Wannan sanannen kayan lambu an san shi don hana haɗarin rauni na ƙwaƙwalwa, cututtukan ƙwaƙwalwar ƙwaƙwalwa da sauran rikice-rikicen ci gaban da ke da alaƙa da rashin isa ga mahaifa. [4]
Nawa folate: 100 g na broccoli suna dauke da 63 µg na fure.
5. Bishiyar asparagus
Bishiyar asparagus itace mai wadatar kayan abinci mai yawan abinci tare da bitamin da ma'adanai da yawa. Babban matakan fure a cikin bishiyar asparagus na taimaka wajan kiyaye jinin homocysteine lafiyayye kuma yana taka muhimmiyar rawa wajen rabewar kwayar halitta da kuma samuwar DNA. Abubuwan bitamin B12, bitamin K, fatty acid da bitamin E a cikin wannan kayan abincin suma suna ba da gudummawa ga lafiyar ciki mai ciki. Abincin da ke cikin bishiyar asparagus zai fi dacewa idan aka cinye shi azaman ɗanyen kayan lambu. [5]
ci-gaba yoga matsayi da sunaye
Nawa folate: 100 g na bishiyar asparagus dauke da 52 µg na fure.
6. Karfafan hatsi
Kamar yadda wani bincike ya nuna, a Amurka, katanga hatsi tare da folic acid wani shiri ne na tilas na rage yawan nakasar bututun neural. Suna aiki a matsayin tubalin gini don ci gaban garkuwar jikin tayi wanda ke da mahimmanci don kiyaye su daga haɗarin cututtukan gaba. [6]
Nawa folate: 100 g na hatsi masu ƙarfi sun ƙunshi 139 µg na folic acid.
7. Lentures
Dafaffen lentil ne kyakkyawan zabi don abincin mai ciki mai wadataccen abinci. Lentils na dauke da wasu sinadarai masu yawa kamar su iron, polyphenols, potassium da fiber tare da fure. Bishiyar da aka bushe ta fi sauƙi da girki kuma tana taimakawa samar da kuzari koyaushe.
Nawa folate: 100 g na lentils dauke da 479 µg na folate.
