Ingaruka na dosiye yinyongera ya aside folike kubagore batwite

Inyungu na dosiye yo gufata aside folike kubagore batwite
Tangira ufata dose ya buri munsi ya aside folike, iboneka mu mboga, imbuto n'umwijima w'inyamaswa kandi bigira uruhare runini muguhuza aside amine na proteyine mu mubiri. Inzira yizewe yo gukemura iki kibazo ni ugufata ibinini bya aside folike.
Ariko, kimwe nintungamubiri zose, aside folike nyinshi irashobora kwangiza. Kugirango wirinde ibyago bike byindwara zifata imitsi, inyongera ya 0.4 mg ya acide folike kumunsi niyo ntarengwa, kandi inyongera ntarengwa ya buri munsi ntigomba kurenga microgramo 1000 (mg 1). Kunywa cyane aside folike birashobora kubuza kwinjiza vitamine B12, bigatuma vitamine B12 ibura, kandi irashobora kubangamira metabolisme ya zinc, bigatuma ibura rya zinc ku bagore batwite.
Abagore batwite bakeneye inshuro zirenga enye aside folike. Kubura aside folike birashobora gutuma habaho kubyara nabi. Irashobora kandi gutuma umuntu akuramo inda hakiri kare.
Acide Folike iboneka mu mboga rwatsi rwatsi nka epinari, beterave, imyumbati na fritter. Acide Folike iboneka no mu mwijima w'inyamaswa, imbuto za citrus n'imbuto za kiwi. Abantu bafite ubuzima bwiza rero barasabwa kugerageza kurya aside folike mumirire yabo ya buri munsi.
Amashanyarazi ya folike muri rusange agira akamaro mukurinda amaraso make, kunoza kwibuka no kwirinda gusaza.
1, Kwirinda kubura amaraso: aside folike nikimwe mubintu byingenzi bigira uruhare mukurinda amaraso make, mugihe umubiri wumuntu ukoresheje isukari na aside amine, birashobora guteza imbere gukura no kuvugurura ingirabuzimafatizo ngengabuzima z'umubiri, hamwe na vitamine. B12 iteza imbere no gukura kwingirangingo zamaraso zitukura, kwihutisha gukura kwingirangingo zitukura.
2, Gutezimbere Kwibuka: aside folike irashobora kunoza kwibuka, ikagira ingaruka nziza zifasha mukubura kwibuka mubasaza.
3, Kurwanya gusaza: aside folike nayo ifite antioxydeant kandi irashobora gukuraho radicals yubusa mumubiri kugirango igere ku ngaruka zo kurwanya gusaza.
4, Kugabanya urugero rwa lipide yamaraso: aside folike irashobora kugabanya neza urugero rwa lipide yamaraso. Muri hyperlipidaemia irashobora kunoza neza gutakaza ubushake bwo kurya buterwa na hyperlipidaemia.

Ariko, mugihe abantu basanzwe bafata ibinini bya aside folike, ntibagomba kubifata hamwe na vitamine C cyangwa antibiotike, kandi ntibirenze urugero, bagenzurwa nubuvuzi kugirango birinde ingaruka mbi kumubiri.