Ingaruka n'ingano y'inyongera ya aside folike ku bagore batwite

Akamaro n'ingano yo gufata aside folike ku bagore batwite
Tangira ufata dose ya aside folike buri munsi, iboneka mu mboga, imbuto no mu mwijima w'inyamaswa kandi ikagira uruhare runini mu gukora aside amine na poroteyine mu mubiri. Uburyo bwizewe bwo gukemura iki kibazo ni ugufata ibinini bya aside folike.
Ariko, kimwe n'intungamubiri zose, aside folike nyinshi ishobora kwangiza. Kugira ngo hirindwe ibyago bike byo kurwara indwara z'imitsi yo mu bwonko, inyongera ya 0.4 mg ya aside folike ku munsi ni yo ntarengwa, kandi inyongera ntarengwa ya buri munsi ntigomba kurenza mikorogarama 1000 (1 mg). Kurya aside folike cyane bishobora kwangiza uburyo Vitamine B12 ifata umubiri, bigatera ibura rya Vitamine B12, kandi bishobora kwangiza imikorere ya zinc, bigatera ibura rya zinc ku bagore batwite.
Abagore batwite bakeneye aside folike ikubye inshuro zirenga enye. Kubura aside folike bishobora gutera ubumuga bw'umwana uri mu nda. Bishobora kandi gutuma gukuramo inda hakiri kare.
Aside folike iboneka mu mboga z'icyatsi kibisi nka epinari, beterave, amashu na fritters. Aside folike iboneka no mu mwijima w'inyamaswa, imbuto z'indimu n'imbuto za kiwi. Bityo, abantu bafite ubuzima bwiza barasabwa kugerageza kurya aside folike mu mirire yabo ya buri munsi.
Inyongeramusaruro za aside folike muri rusange zigira akamaro mu gukumira amaraso make, kongera kwibuka no gukumira gusaza.
1, Kwirinda indwara yo kubura amaraso: aside folike ni kimwe mu bintu by'ingenzi bigira uruhare mu gukumira indwara yo kubura amaraso, iyo umubiri w'umuntu ukoresheje isukari na aside amine, bishobora guteza imbere imikurire n'ivugururwa ry'uturemangingo tw'umubiri, hamwe na vitamine B12 bitera imbere mu mikurire no gukura kw'uturemangingo tw'amaraso dutukura, bikihutisha ikura ry'uturemangingo tw'amaraso dutukura.
2, Kunoza Kwibuka: aside folike ishobora kunoza kwibuka, ibyo bikaba bigira ingaruka nziza ku bantu bakuze batakaza kwibuka.
3, Irwanya gusaza: aside folike ifite kandi ubushobozi bwo kurwanya uburozi kandi ishobora gukuraho uturemangingo tw’uburozi mu mubiri kugira ngo igere ku ngaruka zo kurwanya gusaza.
4, Kugabanya urugero rw'ibinure mu maraso: aside folike ishobora kugabanya urugero rw'ibinure mu maraso. Mu ndwara ya hyperlipidemie ishobora kongera uburyo bwo kubura ubushake bwo kurya buterwa na hyperlipidemie.

Ariko, iyo abantu basanzwe bafata ibinini bya aside folike, ntibagomba kubifata hamwe na vitamine C cyangwa imiti yica udukoko, kandi ntibabifate nk'ibirenze urugero, bakurikiranwe na muganga kugira ngo birinde ingaruka mbi ku mubiri.