Products dauke da folic acid

Vitamin B9, wanda aka sani da mu a matsayin folic acid, wani ɓangare ne na jerin abubuwa waɗanda suke adana lafiyarmu. Vitamin B9 ya shiga cikin aikin samar da fararen jini, ya inganta aiki na zuciya, ƙarfafa tsarin mai juyayi, da sauransu. Abubuwan da ke dauke da folic acid suna da yawa kuma zaka iya cika shi da jikinka, kawai kana bukatar sanin abin da za ka ci.

Abinci ne mai arziki a cikin folic acid

Domin rana daya mutum ya karbi akalla 250 micrograms na wannan bitamin, sai kuyi kokarin ci abinci da yawa tare da babban abun ciki na folic acid:

  1. Leafy kayan lambu irin su leeks, alayyafo, tafarnuwa daji, letas ganye. A matsakaici, kwayoyi 100 na wannan ganye suna da 43 μg na bitamin B9. By hanyar, idan kayan lambu sun tsaya a cikin rana na dogon lokaci, sun rasa mafi yawan kayan warkaswa.
  2. Kwayoyi , kuma musamman hazelnuts, almonds, walnuts. Fatal acid a cikin waɗannan samfurori ya ƙunshi 50-60 μg da 100 grams amma a cikin bitan Bamin bitamin B9 yana da kimanin 300 μg, wanda ya wuce yawan yau da kullum ga mutane.
  3. Naman sa, kaza da naman alade . Alamar muni ta 100 g shine 230 μg na bitamin. Dafa shi da hawan hanta zai kasance mafi dacewa don cin abinci.
  4. Wake . Alal misali, wake , a cikin 100 g wanda akwai kimanin 90 mcg na folic acid, amma don cin waɗannan wake mafi dacewa a cikin sutura ko burodi, don haka jikin zai karbi duk abubuwan da suke amfani da shi a cikakke. Kuma gwangwani gwangwani a akasin haka, zai iya kawo cutar lafiya.
  5. Gida kamar alkama, buckwheat, shinkafa, oatmeal, sha'ir, da dai sauransu. Adadin bitamin B9 ya bambanta daga 30 zuwa 50 mcg ta 100 g.
  6. Namomin kaza . Don samfurori da "gandun daji" tare da isasshen abun ciki na folic acid zai iya haɗawa da naman gwari, man shanu, zane-zane.
  7. Ganye . Dole a ba da farko ga faski, yana da 110 μg na Bamin Bamin. Yawancin lokaci ana amfani da koreren sabo ne, don haka ana amfani da acid acid a cikin dukkaninsa, ba rasa kayan aikin magani ba. Har ila yau, wajibi ne don raba dill - in 100 g na 28 mcg na bitamin da kore albasarta - in 100 g na 19 mcg na bitamin.
  8. Yawancin irin kabeji , musamman ja, masu launin, broccoli, Brussels. A cikin waɗannan abinci kuma, akwai adadi mai kyau na folic acid. Amfani da waɗannan kayan lambu, jiki yana karɓar kwayoyi 20 zuwa 60 na bitamin B9.
  9. Yisti . A 100 g ya ƙunshi fiye da 550 mcg na folic acid, rikodin, amma a cikin raw tsari wannan samfurin ba'a cinyewa, don haka zaka iya ci yisti da wuri ko ɗaukar kariyar kayan abinci na musamman.