Folic acid i meaʻai

O le Folic acid ma le folate o mea ia e lua o le ituaiga vitamini B (vitamini B9).

Folate o le B vaitamini e tupu masani i meaʻai pei o lanumeamata lau laʻau, fualaʻau mata, ma pi.

Folic acid e faia e le tagata (synthetic) folate. E maua i faʻaopoopoga ma faʻaopopo i meaai malosi.

O faaupuga folic acid ma le folate e masani ona faʻaaogaina faʻasolitulafono.

Folic acid o le vai-soluble. O totoe o le vaitamini e tuʻua le tino e ala i le miaga. Lona uiga e le faʻaputu e lou tino le folic acid. Oe manaʻomia le mauaina o se masani sapalai o le vaitamini ala i meaai e te 'ai pe ala i faʻaopoopoga.

Folate e tele galuega i le tino:

• Fesoasoani e tupu aʻe sela ma ola sela
• E galue ma le vaitamini B12 ma le vaitamini C e fesoasoani ai i le tino e gagau, faʻaaoga, ma fausia ni polotini fou
• Fesoasoani fausia sela mumu toto (fesoasoani puipuia anemia)
• Fesoasoani e fausia DNA, o le fausiaina poloka o le tino o le tagata, lea e aveina faʻamatalaga kenera

Faʻaletonu faʻaletonu ono mafua ai:

• Manava tata
• Lauulu sinasina
• Papala gutu
• Papala Peptic
• Le tuputupu aʻe
• Laulelei fulafula (glossitis)

E mafai foi ona taitai atu ai i nisi ituaiga o anemias.

Aua e faigata ona lava folate ala i meaʻai, fafine mafaufau e uiga i le maitaga manaʻomia e ave folic acid faʻaopoopoga. Avea le aofaʻi saʻo o le folic acid i luma ma i le taimi o maitaga fesoasoani puipuia faʻaletonu paipa neural, e aofia ai spina bifida. O le inuina o ni vailaʻau maualuga o le folic acid ae e te leʻi maʻito ma i le taimi o le muamua masina e ono tuʻu ai i lalo lou avanoa faʻamamago.

Folic acid faʻaopopo e mafai foi ona faʻaaogaina e togafitia ai le le lava o le folate, ma ono fesoasoani i nisi ituaiga o masina faʻafitauli ma papala vae.

Folate tupu fua i mea nei meaai:

• Fualaʻau lanumeamata lanumeamata lanumeamata
• Pi pi mago ma pi (legume)
• Citrus fualaʻau ma sua

Faamalosia o lona uiga o vitamini ua faʻaopopoina i meaai. Tele meaʻai ua faʻamalosia nei ile folic acid. Nisi o mea ia:

• Areto ua faatamaoaigaina
• Serealia
• Falaoamata
• Tulimanu
• Pastas
• Araisa
• Isi oloa gaosi

E i ai foi tele maʻitaga-faʻapitoa oloa i luga o le maketi ua faʻamalosia ma folic acid. O nisi o ia mea o i tulaga e fetaui pe sili atu i le RDA mo folate. Tamaʻitaʻi e tatau ona faʻaeteete e uiga i le aofia ai o le maualuga aofaʻi o nei oloa ia latou taumafataga faʻatasi ai ma a latou prenatal multivitamin. O le tele o mea e le manaʻomia ma e le maua ai se isi faʻamanuiaga.

O le taliaina i luga o le maualuga tulaga o le folic acid o le 1000 micrograms (mcg) i le aso. O lenei tapulaʻa e faʻavae i luga o le folic acid e sau mai mea faʻaopopo ma meaai malosi. E le faʻasino i le folate e masani ona maua i meaʻai.

Folic acid e le mafua ai le afaina pe a faʻaaogaina i tulaga fautuaina. Folic acid e liu suavai i totonu o le vai. O lona uiga e masani ona aveʻesea mai le tino e ala ile miaga, o lona uiga la o le aofaʻi e le faʻaputuputu i le tino.

E le tatau ona sili atu ile 1000 mcg ile aso ole folic acid. O le faʻaaogaina o maualuga atu o le folic acid e mafai ai ona pupuni le le lava vitamini B12.

O le auala sili e maua ai mea manaʻomia i aso uma ole manaʻomia o vitamini o le 'aiina o le anoanoaʻi o meaʻai. Tele o tagata i le Iunaite Setete maua lava folic acid i latou taumafataga aua e tele o i ai i le sapalai o taumafa.

Folic acid e mafai ona fesoasoani e faʻaititia le aʻafiaga o nisi fanau mai faʻaletonu, pei o le spina bifida ma le anencephaly.

• Tamaʻitaʻi o loʻo fananau mai tausaga e tatau ona ave a itiiti mai 400 micrograms (mcg) o se folic acid faʻaopopo i aso uma i se faʻaopopoga i lena maua i puipuia 'aʻai.
• Fafine fafine tatau ona ave 600 micrograms i le aso, poʻo le 1000 micrograms i le aso pe a faʻamoemoeina masaga.
  

O le Fautuaina Meaʻai Taumafa (RDA) mo vaitamini e atagia ai le tele o vitamini taʻitasi e tatau ona maua e tagata i aso uma.

• O le RDA mo vaitamini e mafai ona faʻaaogaina o ni sini mo tagata taʻitasi.
• O le a le tele o vitamini taʻitasi e te manaʻomia e faʻamoemoe i lou matua ma lau itupa. Isi mea taua, pei o maʻito ma maʻi, e taua foi.

O le Komiti Taumafa ma Meaʻai paleni a le Inisetiute o Faʻafomaʻi Fautuaina Intakes mo Tagata Taʻitoʻatasi - Daily Reference Intakes (DRIs) mo folate:

Tamaiti

• 0 i le 6 masina: 65 mcg / aso *
• 7 i le 12 masina: 80 mcg / aso *

* Mo pepe mai le fananau mai i le 12 masina, na faavaeina e le Komiti o Mea Taumafa ma Meaʻai Nofoaga se Acceptable Intake (AI) mo folate e tutusa ma le uiga o le faʻaaogaina o le folate i soifua maloloina, pepe faʻasusuina i le Iunaite Setete.

Tamaiti

• 1 i le 3 tausaga: 150 mcg / aso
• 4 i le 8 tausaga: 200 mcg / aso
• 9 i le 13 tausaga: 300 mcg / aso

Talavou ma tagata matutua

• Tamaloloa, tausaga 14 ma luga atu: 400 mcg / aso
• Tamaʻitaʻi, tausaga 14 ma luga atu: 400 mcg / aso
• Fafine maʻitaga o tausaga uma: 600 mcg / aso
• Fafine faʻasusuina fafine o vaitausaga uma: 500 mcg / aso

Folic acid; Polyglutamyl folacin; Pteroylmonoglutamate; Folate

• Vitamini B9 aoga
• Vitamini B9 punavai

Inisetiute o Faʻafomaʻi (US) Tumau Komiti i le Faʻasaienisi Iloiloga o Meaʻai Faʻaaoga Intakes ma lona vaega i luga o Folate, Isi B Vitamini, ma Choline. Fuaina o meaʻai mo le thiamin, riboflavin, niacin, vitamini B6, folate, vitamini B12, pantothenic acid, biotin, ma choline. National Academies Press. Washington, DC, 1998. PMID: 23193625 www.ncbi.nlm.nih.gov/pubmed/23193625.

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Mesiano S, Jones EE. Fertilization, maitaga, ma lactation. I: Boron WF, Boulpaep EL, eds. Fomai Fomai. 3rd ed. Filatelefia, PA: Elsevier; 2017: mata 56.

Salwen MJ. Vitamini ma faʻasologa elemeni. I totonu: McPherson RA, Pincus MR, eds. Henry's Clinical Diagnosis and Management e le Laboratory Metotia. 23rd ed. St Louis, MO: Elsevier; 2017: mata 26.