Baatlelete le batho ba baholo ba mafolofolo ba sutumelletsa 'mele ea bona moeling oa' mele. Le hoja ho sebetsa ka matla ho tloaelehile hore re phele hantle 'meleng le ho phela hantle, maemo a kotsi a amanang le lefu la pelo a ka eketseha. Liphuputso tse sa khaotseng li bontšitse hore mosebetsi o hlokang ho sebetsa o ka beha khatello meleng ea rona. Lipatlisiso li boetse li bontša hore mosebetsi o boima oa ho ikoetlisa o ka fokotsa litekanyetso tsa asiti tsa folico mme o ama bophelo ba rona bo botle ka nako.
Ho shebella boemo ba folic acid ho ka sireletsa baatlelete le batho ba baholo ba sebetsang ka ho fokotsa kotsi ea lipelo tsa bona.
Na ho Ikoetlisa ka Boithaopo ho Matla?
Ho ikoetlisa, ka kakaretso, ho phetse hantle ebile ke karolo ea bohlokoa ea ho boloka mmele oa rona o phetse hantle. Litlhoko tse feteletseng tsa 'mele tse hlahang lipapaling tse kang koetliso ea boima, bolo ea maoto, esita le letsoho la letsoho la tlhōlisano ke pale e fapaneng. 'Mele o utloa ho ruruha, ho senyeha ha mesifa, le ho ata ha li-radicals tse sa lefelloeng tse bakoang ke ho ikoetlisa.
Nakong ea mosebetsi o matla oa ho phahamisa boima, mohlala, mesifa ea mesifa e senyehile. Re ikutloa le litla-morao ha re e-ba le nako ea ho lieha ho hlaphoheloa ke mesifa (DOMS). Mekhoa e meng e khathala mme e fokotsa ts'ebetso ea mesifa. Lintho tse ling tse etsahalang meleng ea rona ke ho lokolloa ha limolek'hule tse chesang le homocysteine.
Homocysteine
Homocysteine ke amino acid ka proprothete ea protheine e be metabolized 'meleng oa rona. Matšoao a phahameng a homocysteine a bontšoa hore a eketsa kotsi ea lefu la pelo le ho otloa ke lefu.
Litekanyetso tse eketsehileng li boetse li bontšoa ho etsa hore marako a hahiloeng a lehong a senyehe.
Lipapali tsa 'mele tse matla li eketseha ho potoloha homocysteine ka ho fokotsa maqhubu a rōna a folic acid. Ho kopanya ha homocysteine le mahlakore a folic acid ke lisosa tse hlahisang bophelo ba pelo. Lipatlisiso li khothalletsa boemo ba folic acid hore bo behoe lipapaling ho thibela khaello ea folate.
Folic Acid
Acic acid e 'ngoe ea livithamine tsa B tse tsejoang hape e le folate. Tlhaho ea tlhaho e hlaha lijong feela empa folic acid ke mofuta o entsoeng ka vithamine. 'Mele oa rona o sitoa ho etsa asiti ea folic, ka hona e tlameha ho fumanoa ho tsoa hoa lijo kapa tlatsetso.
Asiti ea folic e sebelisoa ho thibela le ho phekola mefuta e tlaase ea mali e ka senyang bophelo ba rona. E hlokahalang bakeng sa ntlafatso e nepahetseng le ts'ebetsong ea 'mele oa motho. Basali ba nang le bakhachane ba atisa ho romeloa folic acid ho thibela bokooa ba tsoalo le ho khothalletsa nts'etsopele e nepahetseng ea fetal.
Mokelikeli oa folic o ka khothaletsoa hore o sebetsane le maemo a bakoang ke maemo a tlaase a folate 'meleng oa rona. Tse ka kenyeletsang:
- Anemia (bofokoli bo bofubelu ba sele ea mali)
- Ho haella ha motsoako oa phepo
- Mathata a lefu la ulcerative colitis
- Lefu la sebete
- Maloetse a liphio
- Ho noa joala
- Lik'hemik'hale tse ling (li-colon le li-cervical)
- Boloetse ba pelo
- Stroke
- Maloetse a amanang le lilemo
- Ho fokotsa maemo a homocysteine (bophelo bo botle ba pelo)
Acic acid e bohlokoa haholo ho thusa ho boloka bophelo bo botle. Baatlelete le batho ba baholo ba mafolofolo ba ka ba kotsing e eketsehileng ea ho haella ha folic acid ho etsa boikoetliso bo phahameng. Ho hlahloba boemo ba folic acid le ho boloka maemo a tloaelehileng a homocysteine ke a bohlokoa haeba u kopanela lipapaling tse thata.
Lipatlisiso le Boitsebiso bo bong
Ho ea ka lipatlisiso tse phatlalalitsoeng ho Journal of International Society of Sports Nutrition , folic acid supplementation e ntlafalitse litekanyetso tsa homocysteine lipapaling tsa batho ba hlōlisanang. Thuto e nyenyane e ne e kenyelletsa lipapali tse 14 tsa tlhōlisano li behiloe libeke tse 16. Maemo a Homocysteine le lintlha tse ling tsa bongaka li ngotsoe pele ho kamora nako ea teko. Barupeluoa ba ile ba lekoa le ntle le 200 microgram lethal dose ea folic acid supplementation .
Ha baatlelete ba nka li-acid tsa folic, ho fokotseha ho hoholo ha maemo a homocysteine ho bile le phihlelo. Lipatlisiso li fumane hape hore ho ikoetlisa ha ho na phello ho maemo a homocysteine.
Ho ikoetlisa ho bonahala ho fokotsa lik'hemik'hale ho ea ka thuto. Sena se bonts'a ho kopana ka ho tobileng ho koetliso e matla ea 'mele le ho eketseha ho potoloha homocysteine. E boetse e bontša hore folic acid e ntlafalitse maemo ao. Liphuputso li phethela acid e folic e ka thusa ho fokotsa kotsi ea lefu la pelo e ka 'nang ea e-ba le ho ikoetlisa ka matla.
Phuputso e 'ngoe e ile ea hlahloba kamoo li-acid tsa folic li ntlafalitseng matla a maholo kateng ho bapalami ba nang le bothata ba ho se sebetse hantle (methapo ea ka hare ea methapo ea mali). Bapalami ba setsebi ba bonts'oa kotsi ea ho se leka-lekane ha lihomone, amenorrhea (ha ho nako), le ho ja lijo tse sa tšoaneng . Ho bonahala eka ho fokolloa ha estrogen le ho haelloa ke limatlafatsi ho ka ama tsela eo methapo e sebetsang ka eona. Nakong ea teko ea libeke tse 4, basebeletsi ba litsebi tse 22 ba ballet ba ithaopela ho tlatsetsa ka li-milligramme tse 10 tsa asiti ea folic letsatsi le leng le le leng. Bashebelli bohle ba ile ba bonahatsa ntlafatso e kholo mosebetsing oa mascular le folic acid supplementation. Liphetho li bontša hore folic acid e ka fokotsa kotsi ea lefu la pelo, hangata e bakoa ke ho fokotseha ha mesifa.
Phuputso e 'ngoe e ile ea hlahloba hore na folic acid e tla ntlafatsa matla a lihlopha lipapaling ka amenorrhea (ha ho nako). Baatlelete ba leshome ba neng ba e-na le nako e le 'ngoe le ba leshome ba nang le menyrrhea ea lipapali ba ithaopela ho ithuta. Teko e ile ea nka libeke tse 'nè' me mohoeletsi e mong le e mong a tlatsetsa ka 10mg ea folic acid ka letsatsi nakong ea nyeoe. Basali ba ntseng ba e-na le nako ba ne ba nkoa e le sehlopha sa taolo 'me ba se na phetoho ea mesifa. Bashebelli ba basali ba se nang nako ea ho ea khoeling ba bontšitse tsoelo-pele e kholo ea mosebetsi oa maqhubu. Liphello li bontsa acid e folic ho thusa limathi tse nang le menyetla ea lipapali tsa lipapali ho ntlafatsa tšollo ea mali le ho fokotsa kotsi ea lipelo tsa bona.
Na ke Lokela ho Nka Acili Acid?
Liphuputso tse sa khaotseng li bontša hore batho ba bangata ba United States ha ba fumane folic acid e lekaneng. Hangata sena se bakoa ke ho ja ha rona ho haelloa ke limatlafatsi tse kenyeletsang folic acid. Basali ba nang le bokhachane ba laeloa hore folic acid e tlatsetse joaloka mokhoa o tloaelehileng. Haeba u moatlelete kapa motho ea mahlahahlaha ea mafolofolo ea kenang boikoetliso bo matla, folic acid supplementation e ka nkoa. Sena se ne se tla bolela ho etela ngaka ea hau le labor lae ho hlahloba maemo a folate.
Ho sebelisa lijo tse fapa-fapaneng tse ngata ho bonahala eka ke tsela e molemo ka ho fetisisa ea ho finyella sepheo sa rona sa letsatsi le letsatsi se khothalletsoang (RDA). Lijo tse ngata tse kang bohobe le lijo-thollo li boetse li matlafatsoa ka asiti ea folic. Lipatlisiso ha li bontšitse melemo e eketsehileng ea bophelo bo tlatsetsoang ke setho sa folic acid ha motho a se na thuso. Liphuputso tse ling li bontšitse hore ho nka acid e ngata haholo e ka ama bophelo ba rona hampe. Likokoana-hloko tsa likotsi tse eketsehileng tsa kankere e itseng le ho kena-kenana le litlafo tsa kankere li tlalehile ka maemo a phahameng a folate.
Ka hona, haeba u se moimana kapa moatlelete ea sebetsang hantle, ho bonahala hore litlhoko tsa folic acid li khothalletsoa ho finyelloa ka phepo e nepahetseng . Leha ho le joalo, ho ka 'na ha e-ba le maemo moo folic acid e tlatsetsang e lokiselitsoeng. Acic acid e lokela ho fapana ho ea ka lilemo, tekano le mokhoa oa bophelo. Ho tla ba bohlokoa ho buisana le ngaka ea hau ea folic acid le ngaka ea hau ho etsa qeto ea hore na ho nka ho hongata ho nepahetse ho uena.
Ho ea ka Mekhatlo ea Sechaba ea Bophelo, chelete ea letsatsi le letsatsi e eletsoeng (RDA) bakeng sa acid e folic ka tsela e latelang:
| Lilemo | Monna | Mosali | Moimana | Ho nyalana |
|---|---|---|---|---|
| Tsoalo ho isa ho likhoeli tse 6 | 65 mcg | 65 mcg | ||
| Likhoeli tse 7 - 12 | 80 mcg | 80 mcg | ||
| 1 - 3 lilemo | 150 mcg | 150 mcg | ||
| 4 - 8 lilemo | 200 mcg | 200 mcg | ||
| Lilemo tse 9 - 13 | 300 mcg | 300 mcg | ||
| Lilemo tse 14 - 18 | 400 mcg | 400 mcg | 600 mcg | 500 mcg |
| Lilemo tse 19 | 400 mcg | 400 mcg | 600 mcg | 500 mcg |
Boholo ba Lijo ka Folate
Ho ikoetlisa ka thata ho hloka lijo tse lekaneng tsa limatlafatsi tse kenyelletsang lijo tse nang le li-folate. Empa u se ke ua imeloa kelellong-mananeo a tloaelehileng a se nang tlhōlisano a ka sebetsana le litlhoko tsa folic acid ka ho ja lijo tse nepahetseng. Lethathamo le hlahlamang le na le lijo tse hlahelletseng ka mokhoa o tloaelehileng:
• Meroho
• Sepinichi
• Broccoli
• Black eyed peas
• Asparagase
• Okra
• Lethase la romaine
• Linaoa
• Lierekisi tse tala
• Li-mushroom
• Banana
• Lemone
• Melon
• Khomo ea nama ea khomo
• liphio
> Mehloli:
> Anne Z. Hoch le al., Folic Acid Supplementation E ntlafatsa Mosebetsi oa Masapo ho baetlisi ba Basebetsi le Endothelial Dysfunction, PM R: Journal of Injury, Function and Rehabilitation, 2011.
> Jorge Molina-López le al., Phello ea folic acid e tlatsetso ka mahloriso a homocysteine le ho kopana le koetliso ho bapalami ba handball, Journal of International Society of Sports Nutrition, 2013.
> Hoch AZ le al., Folic acid supplementation e ntlafatsa sephahla sa li-runorrheic lipapali, Clinical Journal of Sports Medicine, 2010.
> Leyre Gravina et al., Tšusumetso ea lijo tse nang le phepo ea meriana, ho senyeha ha mesifa le lisele tse tšoeu tsa mali ho bapali ba bolo ea maoto, Journal of International Society of Sports Nutrition, 2012.