Vithamine B9, eo hape e bitsoang folic acid, ke vithamine ea bohlokoa bakeng sa ts'ebetso e nepahetseng ea 'mele ea rona bophelong bohle ba rona. Empa, ho hlokahala ka ho feletseng ho bakhachane kaha karolo ea eona e bohlokoa bakeng sa nts'etsopele ea lesea. Liphuputso li bile li bontšitse hore ho eketsa menyetla ea ho ima.

Vithamine B9 ke vithamine e qhibilihang ka metsing e hlokahalang bakeng sa ho atisa lisele le tlhahiso ea liphatsa tsa lefutso (ho kenyeletsoa le DNA). E kenya letsoho tlhahisong ea lisele tse khubelu le tse tšoeu tsa mali, ho nchafatsa letlalo le lera la mala, hammoho le ho qaptjoa ha lik'hemik'hale tse etsang hore boko bo sebetse hantle. Qalong ea bokhachane, folic acid e phetha karolo e kholo ho thehoeng ha tsamaiso ea methapo ea lesea.

Vithamine B9 ha e khone ho etsoa ke 'mele oa motho, ka hona e tlameha ho fanoa ka lijo. E boetse e bitsoa "folates" - ho tsoa ho Latin folium - ho hopola hore e teng haholo merohong e makhasi a matala.

Lijo tse nang le boholo:

• Meroho e tala e lefifi: spinach, chard, watercress, linaoa tsa botoro, asparagus, limela tsa Brussels, broccoli, lettuce ea romaine, joalo-joalo.
• Li-legumes: lentile (lilamunu, tse tala, tse ntšo), lentile, linaoa tse omisitsoeng, linaoa tse pharaletseng, lierekisi (tse arohaneng, litsuonyana, kaofela).
• Litholoana tsa 'mala oa lamunu: lilamunu, clementines, tangerines, melon

khothaletso: ja legumes bonyane ka mor'a matsatsi a 2-3 'me u leke ho khetha meroho e tala ka ho fetisisa!

Folic acid (eo hape e bitsoang folic acid kapa folate) ke vithamine ea bohlokoa bakeng sa batho bohle ba lilemo tsa ho beleha. E bapala karolo ea bohlokoa ho ba le bana ho basali le banna:

• Ho basali

Lipatlisiso tse entsoeng Univesithing ea Bongaka ea Hamburg-Eppendorf, Jeremane, li bontšitse hore ho eketsa limatlafatsi tse nyenyane lijong, ho akarelletsa le folic acid, ho ka eketsa haholo menyetla ea ho ima ka ho thusa bophelo bo botle ba motho e mong le e mong. nako ea ho ilela khoeli le ovulation. Vithamine B9 e ka sebetsa joalo ka pheko ea ho hloka thari ha basali.

• Ho batho

Liphuputso tse 'maloa tsa morao tjena li bontša hore folic acid e bapala karolo e kholo ho spermatogenesis. E ne e tla sebetsa ho latela boleng le bongata ba peō ea botona. Zinc le vithamine B9 li tlatselletsa li tla eketsa bongata ba peō e ka nontšang lehe.

Nakong ea bokhachane, tlhoko ea vithamine B9 e eketseha haholo. Vithamine ena e hlile e bohlokoa ho netefatsa nts'etsopele ea methapo ea methapo ea lesea le ka pōpelong e tsamaellanang le kemiso ea lesapo la mokokotlo, ka hona ho theha tsamaiso ea methapo ea eona.

Bakeng sa bakhachane, ho etsa bonnete ba hore ba finyella litlhoko tsa bona tsa vithamine B9 le tsa lesea la bona le e-s'o tsoaloe ho bolela ho fokotsa haholo kotsi ea ho koaloa ha methapo ea kutlo haholo-holo ea spina bifida, e tsamaellanang le nts'etsopele e sa phethahalang ea mokokotlo. Likotsi tsa ho fosahala ho tebileng joalo ka anencephaly (ho se sebetse hantle ha boko le lehata) le tsona li fokotsehile haholo.

Folic acid e boetse e netefatsa kholo e ntle ea lesea nakong ea trimester ea pele.

Ha methapo ea kutlo e koala pakeng tsa beke ea boraro le ea bone ea bophelo ba lesea, mosali e mong le e mong o lokela ho fuoa vithamine B9 e tlatselletsang hang ha a lakatsa ho ima ho qoba khaello leha e le efe e lebisang liphellong tse tebileng ho masea a sa tsoa tsoaloa.

Folic acid supplementation e lokela ho tsoela pele likhoeling tse tharo tsa pele tsa bokhachane ho netefatsa kholo e nepahetseng ea lesea.

Ho feta moo, HAS (Haute Autorité de Santé) e khothalletsa taelo e hlophisitsoeng ea tlatsetso ea vithamine B9 ka tekanyo ea 400 µg (0,4 mg) ka letsatsi ho tloha takatsong ea bokhachane le bonyane libeke tsa 4 pele ho kemolo le ho fihlela beke ea 10th ea ho ima. bokhachane (libeke tse 12).