E aʻo i ke kumu o ka paleʻana he mea nui i kou olakino
He aha keʻano o ka folate /'āpalapalapala?
ʻO ka momona he hua'enela B i maʻaʻia ma ka wai ma keʻano maʻamau. ʻO ka Folic acid heʻano synthetic o ka folate i hoʻohanaʻia i nā mea kīnā.
Pono ka hemoʻana no ka hanaʻana i ke kelepulaʻulaʻula maʻamau,ʻo ka metabolism o nā mea nucleic acid e like me ka DNA a me ke kahawai o nā mea amino acino nui (proteins) e kākoʻo ana i ke ola o ka maʻi cardiovascular - no ka inoa wale nō i kekahi mau hana nui o ka folate ma ke ola.
He aha ke kumu e pale ai i ka hemahema?
ʻO ka kumu maʻamau loa o ka hemahema me kaʻaiʻana i kaʻai e nele i nā meaʻai i ka waiwai. ʻO ka hapa o nā huaʻa B1, B2 a me B3 hiki ke alakaʻi i ka pale i ka nele.
ʻO nā kānaka me ka maʻi Celiac,ʻo ka mea iʻikeʻia, loaʻa pinepine i ka maʻi malabona o nā meaʻai kūpono ma muli o ka microvilli inoʻino i ke kino. ʻO kēia ka hopena o Celiacs i ka hemahema o ka haʻiʻole.
I ka makahiki 1998, ua kauoha ke United States Food and Drug Administration e hoʻopiliʻia ka palaoa palaoa i hoʻonuiʻia i ka waiʻopaʻa pepa. Hoʻopiliʻiaʻo Flour i ka waipiʻi folic i ke kaohiʻana i ke kīnā kūpilikiʻi nui loa i kapaʻia he kūpēpili āpau ke kumu i ka maʻi spina.
ʻAʻole pono nā mea hana hana palaoa Glutenʻole i mea e hoʻokūpaʻa ai i kā lākou huahana me ka waipiʻi folic.
ʻO Gluten-Free Foods e kiʻekiʻe i ka Folate
- ʻO nā pīkena,ʻo garbanzo,ʻeleʻele, lima, pinto, nāʻauhau,ʻeke
- ʻO nā lau'alaʻula'ōmaʻomaʻo
- Pākena
- Lentils
- ʻO ka waiʻona a me ka hua'alapona
- ʻO ka pilina holoholona e like me ka moa, ka puaʻa, ka ate, a me ka lawaiʻa
Hana Kūlana Gluten-Free ma High
- Hoʻolālā Salad Manuahi
- ʻO ka baʻa a me ka pua Sala
- ʻO ka Mīpī Meanā Moana me ka MeʻaʻAla
- Hoʻoponopono ManuʻAlaʻo Gluten-Free
- 'Apena Lentil Pāʻani
RDA no ka Folate - Dietary Folate Equivalents (DFE)
- Nā keiki hānai ... 0-6 mahina ... 65 mcg / lā (AI)
- Mokuna ... 7-12 mahina ... 80 mcg / lā (AI)
- Nā keiki ... 1-3 mau makahiki ... 150 mcg / lā
- Nā keiki ... 4-8 makahiki ... 200 mcg / lā
- Nā keiki ... 9-13 makahiki ... 300 mcg / lā
- ʻO nā mea'ōpio ... 14-18 makahiki ... 400 mcg / lā
- ʻO nā mākua ... 19 a me ... 400 mcg / lā
- ʻO ke keiki hānai ... nā makahiki a pau ... 600 mcg / lā
- I ka mimiki i nā makahiki āpau ... 500 mcg / lā
mcg = micro milligrams
AI = pono kūpono
E aʻo hou aʻe e pili ana i ka Māmā a me ke Ola
Ke KeʻenaʻOihana Ola Lapaʻau - Dietary Tāpono Pepa pepa: Folate