Nā hua i loko o ka waipiʻi folic

ʻO ka Vitamin B9, ka mea iʻikeʻia iā mākou e like me ka folic acid, he hapa nui ia o ka pae lāʻau i mālama i ko mākou olakino. ʻO ka Vitamin B9 ke komo pono i ka hanaʻana i nā keʻokeʻo keʻokeʻo, hoʻoikaika i ka hana o ka puʻuwai, hoʻoikaika i nā'ōpiho kino, a me nā mea'ē aʻe. He nui nā huaʻai i loko o ka waipika folic , a ponoʻoe e hoʻomaopopo i ka mea eʻai ai.

Nui ka waiwai i ka folic acid

No hoʻokahi lā, pono e loaʻa i kekahi kanaka ma ka liʻiliʻi 250 micrograms o kēia huapiʻi, e ho'āʻo eʻai pinepine i nā meaʻai ma hope nei me kahi kiʻekiʻe o kaʻaila pīpī:

1. Leafy nā mea kanu e like me nā leka, ka'ōnihi, ka ālaʻau'āhiu, nā lau letus. Ma ka pākuhi, 100 mau micrograms o kēia mauhelehele he 43 μg o ka hua B9. Ma ke ala, inā e mau nā huaʻai i ka lā no ka wā lōʻihi, e nalowale lākou i nā mea ola loa.
2. ʻAi nā mea kanu , a me nā kumu manu maikaʻi, nā'alemona, nā lau. ʻO ka Folic acid i loko o kēia mau huahana he 50-60 μg no 100 grams. Akā, i loko o kaʻepa huapona B9 B9 he 300 μg, iʻoi aku ka nui ma mua o ka hana maʻamau no nā kānaka.
3. ʻO ka pipi, ka moa a me ka puaʻa pua . ʻO nā mea hōʻailona kokoke no 100 g, he 230 μg o nā huaʻa. ʻO ka'ōpala a me ka hānaiʻai ka mea kūpono loa no kaʻaiʻana.
4. ʻOi . Eia kekahi laʻana, i loko o 100 g nona he 90 mcg o kaʻeleʻele pīpika, akā, no kaʻaiʻana i kēia mau beanaʻoi loa i loko o ka'ōhū a i ka mea i hoʻolapalapaʻia, pēlā e loaʻa ai i ke kino nā mea pono a piha. A i nā kīʻaha kēne ma keʻano'ē aʻe, hiki iā ia ke hōʻeha i ka maʻi.
5. ʻO nā mea nui e like me ka palaoa, ka buckwheat, ka laiki, ka oatmeal, ka bale, a me nā mea'ē aʻe.ʻO ka nui o ka huaʻa B9 he 30 ke 50 mcg ka 100 g.
6. 'Ahiha . Hiki i nā hua lāʻau "ulu" me kaʻoluʻolu kūpono o ka waipile pīpī ke komo i ka haʻalulu keʻokeʻo, ka pata, nā haʻalulu.
7. ʻO nā greens . Pono e hāʻawiʻia i ka paʻi ka mua, nona 110 mau kēmu o ka hua B9. Hoʻomaopopo pinepineʻia ka'ōmaʻomaʻo hou, no laila, ua hoʻopili pihaʻia ka'enepene i kona holoʻokoʻa, ʻaʻole e'ānai ana i kāna mau lāʻau lāʻau. A he pono nō hoʻi e hoʻokaʻawale i ka pahu - ma ka 100 g o 28 mcg o nā huaʻaila a me nā aniani'ōmaʻomaʻo - ma ka 100 g o 19 mcg o nā huaʻa.
8. ʻO nāʻano kāpena he nui , heʻulaʻula, heʻulaʻula, broccoli, Brussels. I loko o kēia mau meaʻai, he nui ka nui o ka waipalapala folic. Ke hoʻohana nei i kēia mau mea kanu, loaʻa ke kino mai ka 20 a 60 micrograms o ka huaʻa B9.
9. Leve . I ka 100 g iʻoi aku ka nui ma mua o 550 mcg o ka'ōpūʻeleʻele, he moʻolelo, akā, ma konaʻano maoliʻaʻole i pau kēia hua, no laila hiki iāʻoe keʻai i nā pāʻina kaʻina aiʻole e lawe i nā meaʻai kūikawā kūikawā.