Njengomthetho, umbuzo wukuphi ukutya okuqukethe i-folic acid iqala ukukhathazeka ngabafazi kuphela ngexesha locwangciso lomntwana, kuba ngeli xesha elo hlobo lubaluleke kakhulu kumzimba. Nangona kunjalo, i-vitamin B9 iyimfuneko kuwo wonke umntu. Cinga ukuba zeziphi ukutya eziqukethe i-folic acid, ukuze ulungele imeko ngaphandle kokusebenzisa iziyobisi.
- Phakathi kweziqhamo kunye namajikijolo kukhokelela i-kiwi kunye negromegranate, apho i-18 μg yobutyebi. Ukongeza, le nxalenye iqulethwe kwimveliso enjengamakhiwane, ama-strawberries, ama-raspberries, i-bananas, i-watermelon, i-cherries, i- buckthorn yolwandle , i-lemon kunye ne-peach. Kwezinye iziqhamo kunye namajikijolo umxholo we-folic acid uphantsi kakhulu, ungabalulekanga.
- Phakathi kwemifuno, i- parsley, iimbotyi kunye nesipinashi zikhokela, malunga ne-100 micrograms ze-vitamin B9. Ukongezelela, kuyafaneleka ukuthobela ingqalelo kweelayi lemihlaza, imifino, ii- eggplants kunye nazo zonke iintlobo zeklabishi.
- Phakathi kokutya, ingqolowa eqinile (46 μg) ingathi ithathwa njengeqhawe. Kwakhona okulungileyo kule mpahla irayisi, i-buckwheat kunye ne-oats. Kubalulekile ukuba badle ukutya kungekhona nje ngokuba "luncedo", kodwa kwakhona ukuba baqikelele ngezinto zabo zokuthanda - kule meko inzuzo iya kuba yomelele kwaye ibonakale.
- Imveliso yezilwanyana ayinotye kakhulu kwi-acid ye-folic - inani elikhulu, 9 mcg, liqulethwe kwi-turkey. Inkokheli eyaziwayo kumxholo we-B9 - yenyama yesibindi, apho i-240 μg yobutyebi.
Ukongezelela, ezininzi iivithamini B9 kumanqatha, ikakhulukazi ama-walnuts kunye ne-hazelnuts, kumakhowa amhlophe kwaye ngakumbi kwimvubelo (malunga no-550 μg). Ukuba utyalwe ngokuzenzekelayo kule yokutya, umzimba wakho ufutshane ne-folic acid.
Ukwazi ukuba kukuphi ukutya okucebile kwi-acid ye-folic, unokufumana uninzi lwalo mveliso ngaphandle kokusetyenziswa kweziyobisi kunye nolungiselelo olongezelelweyo njengoko ufuna.