He aha ke koʻikoʻi o ka waikawa folic no ka wahine hāpai a me ka pēpē?

ʻO ka waikawa folic a i ʻole ka waikawa folic kekahi ʻano o ka huaora (B) a ua ʻōlelo ʻia nā wahine e manaʻo nei e hāpai e lawe a hoʻomau i ka lawe ʻana i ka hapa mua o ka hāpai ʻana i mea e pale ai i ka pēpē mai ka ulu ʻana i nā pōʻino neural tube a me kekahi hānau ʻana. nā hemahema.

E like me kaʻu i ʻōlelo ai, ʻo ka folic acid kekahi o nā huaora B (vitamin 9). He kuleana koʻikoʻi kēia vitamina i ka hana ʻana a me ka māhele ʻana o nā cell, me ka hana ʻana o nā ʻāpana koko ʻulaʻula.
No ke aha ʻoe e lawe ai i ka waikawa folic i ka wā hāpai?

Kōkua ʻo Folic acid i ka pale ʻana i kāu keiki mai ka hoʻomohala ʻana i nā pōʻino o ke kuamoʻo, e like me ka spina bifida. He kōkua nō hoʻi ia e pale i nā hemahema hānau. Eia kekahi, pono kou kino i ka waikawa folic no ka mea e hana pū ana me ka huaʻa B12 e hana i nā ʻāpana koko ʻulaʻula olakino. No laila, pale ʻoe i ka anemia (anemia).
Hoʻokumu ʻia ka lolo o kāu pēpē i nā pule he 12 mua o ka hāpai ʻana, no laila he mea nui e lawe i ka waikawa folic e pale aku iā ia mai nā pōʻino neural tube a me nā maʻi ʻē aʻe.
ʻEhia ka nui o ka waikawa folic āu e pono ai?

Manaʻo nā kauka i ka lawe ʻana i kēlā me kēia lā o 400 micrograms o ka folic acid i ke ʻano hoʻohui i ka wā e hoʻolālā ai ʻoe e hānau keiki. A laila e hoʻomau i ka lawe ʻana no nā pule he 12 mua o ka hāpai ʻana. ʻOi aku ka maikaʻi o ka ʻai ʻana i nā meaʻai he nui i loaʻa ka folic acid.
Inā loaʻa i kou ʻohana ka mōʻaukala o nā pōʻino neural tube, e kauoha kāu kauka i ka nui o ka nui o ka waika folic i kēlā me kēia lā, a inā ʻoe e lawe i nā lāʻau lapaʻau no nā maʻi olakino, e like me ka epilepsy, hiki i kāu kauka ke kauoha i kahi nui o ka waika folic.
Hiki iā ʻoe ke hoʻōki i ka lawe ʻana i ka waikawa folic mai ka pule 13 o ka hāpai ʻana (ʻo ka lua o ka trimester) akā inā makemake ʻoe e hoʻomau i ka lawe ʻana, ʻaʻohe pōʻino ke hana pēlā.
ʻO nā meaʻai hiki iā ʻoe ke ʻai no ka loaʻa ʻana o ka waikawa folic

Loaʻa ka Folic acid i nā lau ʻōmaʻomaʻo lau, nā hua citrus, nā kīʻaha holoʻokoʻa, nā legumes, ka hū a me nā ʻāpana pipi. E ho'āʻo e hoʻohui i kekahi o kēia mau meaʻai momona i ka folate i kāu ʻai:
broccoli
pī
asparagus
Palukela kupu
pīkī
laiki palaka
ʻuala a i ʻole ʻuala kālua
pīni
Wai ʻalani a ʻalani paha
ʻO nā hua moa paʻa
salmon