Monga lamulo, funso la zakudya zomwe zili ndi folic acid zimayamba kudera nkhaŵa akazi pokhapokha panthawi yopanga mwanayo, chifukwa panthawi ino chinthu chomwecho n'chofunika kwambiri kwa thupi. Komabe, vitamini B9 ndi yofunikira kwa munthu aliyense. Ganizirani zakudya zomwe zili ndi folic acid, kuti mutha kuimika mosavuta popanda kugwiritsa ntchito mankhwala osokoneza bongo.
- Zina mwa zipatso ndi zipatso zimatsogolera kiwi ndi makangaza, momwe 18 μg ya mankhwala. Kuwonjezera apo, chinthuchi chimakhalanso ndi mankhwala monga nkhuyu, strawberries, raspberries, nthochi, chivwende, cherries, sea buckthorn , mandimu ndi pichesi. Mu zipatso zina ndi zipatso zomwe zili ndi folic acid ndizochepa, zosafunika kwenikweni.
- Zina mwa ndiwo zamasamba, parsley, nyemba ndi sipinachi zimatsogolera, ndi pafupifupi 100 micrograms ya vitamini B9. Kuonjezera apo, ndi bwino kumvetsera tsamba la letesi, masamba, eggplant ndi mitundu yonse ya kabichi.
- Zina mwa tirigu, tirigu wolimba (46 μg) akhoza kuonedwa kuti ndiwopambana. Komanso zabwino pankhaniyi ndi mpunga, buckwheat ndi oats. Ndikofunika kudya zakudya osati chifukwa "ndi zothandiza", komanso kuwerengera ndi zokonda zawo - panthawiyi phindu lidzakhala lamphamvu komanso lodziwika bwino.
- Zakudya za nyama sizili olemera kwambiri mu folic acid - chiwombankhanga cha ndalama, 9 mcg, chiri mu Turkey. Mtsogoleri wodziwika pa zomwe zili mu B9 - chiwindi cha ng'ombe, momwe 240 μg ya mankhwala.
Komanso, vitamini B9 ambiri mu mtedza, makamaka walnuts ndi nkhono, mu bowa woyera komanso makamaka yisiti (pafupifupi 550 μg). Ngati mwakopeka kwambiri ndi zakudya izi, ndiye kuti thupi lanu silifupi ndi folic acid.
Kudziwa zakudya zomwe zili ndi folic acid, mukhoza kupeza zambiri za mankhwalawa popanda mankhwala ndi kukonzekera zina monga mukufunikira.