Vitamin B9, uas yog peb lub npe hu ua folic acid, yog qhov tseem ceeb ntawm txoj saw hlau uas khaws cia peb txoj kev noj qab haus huv. Vitamin B9 ncaj qha koom rau hauv cov qoob loo ntawm cov ntshav dawb, pab kho lub plawv, ua kom lub cev muaj zog, thiab lwm yam khoom uas muaj folic acid muaj ntau thiab koj tuaj yeem ua rau koj lub cev yooj yim, koj tsuas xav paub seb yuav noj dab tsi.
Cov zaub mov muaj nplua folic acid
Rau ib hnub twg ib tug neeg yuav tsum tau txais tsawg kawg nkaus 250 micrograms ntawm cov tshuaj vitamin no, yog li noj ntau dua cov zaub mov nram qab no nrog cov ntsiab lus ntawm folic acid:
- Pom zaub xws li leeks, spinach, qus qej, lettuce nplooj. Hauv nruab nrab, 100 micrograms ntawm cov tshuaj ntsuab no muaj 43 μg of vitamin B9. Los ntawm txoj kev, yog tias zaub nyob twj ywm rau hauv lub hnub rau ib lub sij hawm ntev, lawv poob feem ntau ntawm cov khoom kho zoo.
- Ceev , thiab tshwj xeeb tshaj yog hazelnuts, almonds, walnuts. Folic acid nyob rau hauv cov khoom no muaj 50-60 μg ib 100 grams, tab sis nyob rau hauv cov vitamin B9 txiv laum huab xeeb yog kwv yees li 300 μg, uas tshaj txhua hnub rau tib neeg.
- Nqaij qaib, nqaij qaib thiab nqaij npuas siab . Qhov kwv yees li ntawm 100 g yog 230 μg ntawm cov vitamin. Siav thiab stewed siab yuav yog qhov kev xaiv tsim nyog rau noj.
- Taum . Piv txwv, taum 100 g uas muaj txog li 90 mcg ntawm folic acid, tab sis noj cov taum no zoo dua nyob rau hauv stewed lossis hau, ces lub cev yuav tau txais tag nrho cov khoom tseem ceeb nyob rau hauv tag nrho. Thiab cov kaus poom noob taum nyob rau ntawm qhov tsis sib xws, tuaj yeem coj kev mob nkeeg.
- Groats xws li hom qoob mog, buckwheat, mov, oatmeal, barley, thiab lwm yam. Cov tshuaj vitamin B9 txawv ntawm 30 mus rau 50 mcg ib 100 g.
- Nceb . Yuav kom cov "hav zoov" cov khoom uas muaj cov ntsiab lus folic acid txaus yuav muaj xws li cov kab mob fungus, butter, champignons.
- Cov zaub ntsuab . Thawj qhov chaw yuav tsum tau muab rau parsley, nws muaj 110 μg ntawm vitamin B9. Feem ntau cov ntsuab feem ntau yog siv tshiab, yog li folic acid yog absorbed nyob rau hauv nws entirety,
tsis poob nws cov khoom lam. Tsis tas li nws yog ib qhov tsim nyog los faib dill - nyob rau hauv 100 g ntawm 28 mcg ntawm vitamin thiab ntsuab dos - nyob rau hauv 100 g ntawm 19 mcg ntawm vitamin. - Muaj ntau ntau yam ntawm cabbage , tshwj xeeb tshaj yog liab, kob, broccoli, Brussels. Hauv cov khoom noj no, ib yam nkaus thiab, muaj cov tshuaj folic acid zoo me ntsis. Siv cov zaub no, lub cev tau txais los ntawm 20 mus rau 60 micrograms ntawm vitamin B9.
- Poov xab . Hauv 100 g muaj ntau tshaj 550 mcg ntawm folic acid, cov ntaub ntawv, tab sis nyob rau hauv nws cov raw daim ntawv no tsis yog noj, yog li koj tuaj yeem noj cov ncuav mog qab zib los yog noj cov khoom noj haus tshwj xeeb.