I-Folate ibaluleke kakhulu i-vitamin, eninzi abazali abayayiqonda ngenxa yokubambisana kwamanqanaba aphantsi asemantwaneni kunye neentlungu ezingekazalwa kunye neziphene zokuzalwa. Ezi mpazamo zengqondo okanye umthambo womthambo yizona ziphoso eziphambili ezinxulumene nokungathathi okwaneleyo. I-folate iyimfuneko kubasetyhini bexesha lokuzala kunye nasekuqaleni kokukhulelwa komntwana onempilo.
Xa sele zizalwe, iintsana kunye nabantwana bayaqhubeka befuna amanqanaba aneleyo okwezinye iintlobo ezingenakukhula ngokufanelekileyo kwaye zibe neqondo eliphantsi kunezinga eliqhelekileyo lokukhula.
Ifayile
I-folate yi-vitamin B, efana ne-thiamine, i-niacin, kunye ne-vitamin B12-yonke into enomsebenzi obalulekileyo ekukhuliseni nokukhula okuqhelekileyo kwengane.
Abantwana abangenayo i-folate eyaneleyo (ukusweleka komntu) unokuhlakulela i-anemia (ubuncinane beeseli zegazi ezibomvu), isifo sohudo, ukulahleka kwesisindo, ubuthathaka kunye nokukhubeka.
Nangona abantwana abaninzi bengadli ukutya kunye nemithombo ephezulu yendalo, njengemifuno eluhlaza kunye namabhontshisi omisiwe, bahlala behlangabezana nezibonelelo zabo zokutya ezicetyiswayo ngokutya ukutya okuqhotyoshelwe nge-folic acid-ifom ye-folate.
Iimfuneko zeMihla ngemihla yabantwana
Izibonelelo zokutya ezicetyiswayo zokutya zihluka ngobudeni kodwa ziquka iingcebiso zemihla ngemihla:
- Iintsana ezingaphantsi kweenyanga eziyi-6 zifumana iiprogramgram ezingama-65 (ezifumaneka kubisi lwebele okanye umntwana wefomula)
- iintsana ezi-6 ukuya kwezi-12 zifumana ii-micrograms ezingama-80
- Abantwana abaneminyaka eli-1 ukuya kwe-3 ubudala bafumana i-micrograms eziyi-150
- Abantwana abaneminyaka emi-4 ukuya kwe-8 ubudala bafumana i-microgramgram ezingama-200
- Ukulungelelanisa iminyaka eyi-9 ukuya kwe-13 ubudala ufumane i-300 micrograms
- Abantu abadala abaneminyaka eli-14 ukuya kwe-18 ubudala bafumana i-microgram
Ezi zibonelelo eziphakanyisiweyo zokutya ziyakhula ukuya kwii-microgram ezinama-500 ezithandwayo kubasetyhini abancancisayo kunye ne-600 micrograms kwabasetyhini abakhulelweyo okanye abanokukhulelwa.
I-Folate-Rich Richs
Ukutya okuqhelekileyo kwimithombo yoluntu kubandakanya iimbotyi kunye nemifuno kunye nezinye iziqhamo:
- Iblack eyed peas
- Lentils
- Okra
- Iibhontshisi zeentso
- Ubhontshisi obukhulu baseMntla
- Ibrokholi
- Lettuce ye-Iceberg
- Beet
- Ubhontshisi beLima
- Imbewu yelanga
- Ispinatshi
- ibrussels sprouts
- Umbona
- I-asparagus
- Iimbhotyi ezibhakiwe
- Iifama ezihlaza
- Izambana elibhakiwe
- Ikhaphetshu
- Ukuxhaswa
- Amanqatha
- Ilethasa yamaroma
- IJumato Juice
- isiselo se-orenji
- Ierberberries
- Oranges
- Amaqanda
- Ubhanana
Uyakwazi ukufunda iibhile zokutya ukuze ubone ukuba ngaba abantwana bakho bafumana phi na ukutya.
Ukutya okuQinisiweyo
Ukongeza kwimifuno eninzi, iziqhamo kunye neembotyi eziqhelekileyo kwimithombo yendalo, ukutya okuninzi kuqiniswe nge-folic acid. Ukukhonza ukutya kwezilwanyana zakho zokutya eziqiniweyo yindlela efanelekileyo yokuqinisekisa ukuba bafumana ubungqina obaneleyo ekudleni kwabo:
- I-Malt-o-Meal cereal
- I-Fortified Cereal yaseKhawusini (iYonke, iMveliso 19, i-Special K, i-Cheerios, i-Rice Krispies, i-Raisin Bran, i-Wheaties, i-Honey Nut Cheerios, njl.
- Ubisi lwe soy
- Ukuphucula ipasta
- Ukuphucula i-noodle yeqanda
- Ukuphuculwa kwesonka, i-bagels kunye ne-muffins
- Ukuphucula irayisi emhlophe
Imithombo:
> I-USDA I-Database ye-Nutrient Database kwi-Standard Reference, Release 20.
> AmaZiko eNational Health. I-Supplement Supplement Sheet Sheet: Ifowuni.
> Iziko lezeMpilo. IBhodi yokutya kunye neZondlo. Iintlobo zokuThengiswa kwezidlo: i-Thiamin, i-riboflavin, i-niacin, i-vitamin B6, i-folate, i-vitamin B12, i-pantothenic acid, i-biotin kunye ne-choline. National Academy Press. Washington, DC, 1998.