Folate ke vithamine ea bohlokoa, eo batsoali ba bangata ba e tsebang ka lebaka la botsoalle ba maemong a tlaase a bana ba nang le masea a pele ho nako le bokooa ba pelehi. Bokooa bona ba boko kapa mokokotlo ke bokooa bo boholo bo amanang le ho ja lijo tse seng kae. Tlhaloso e hlokahalang bakeng sa basali ba lilemo tsa ho beleha le qalong ea bokhachane bakeng sa ngoana ea phetseng hantle.
Hang ha a tsoaloa, masea le bana ba tsoela pele ho hloka mefuta e lekaneng ea folate ho seng joalo ba ka 'na ba se ke ba hōla hantle' me ba e-ba le butle ho feta tekanyo ea kgolo e tloaelehileng.
Folate
Folate ke vithamine ea B, e kang thiamine, niacin, le vithamine B12-tseo kaofela li nang le karolo ea bohlokoa khōlong le khōlo e tloaelehileng ea ngoana.
Bana ba sa fumaneng folate e lekaneng (ho hloka botsitso) e ka ba le phokolo ea mali (tekanyo e tlaase ea lisele tsa mali), letšollo, tahlehelo ea boima, bofokoli le ho halefa.
Le hoja bana ba bangata ba sa je lijo tse nang le mefuta e mengata ea tlhaho, joaloka meroho e tala e makhasi le linaoa tse omisitsoeng, ba atisa ho finyella liphaello tsa bona tsa ho ja lijo tse khothalletsoang ka ho ja lijo tse matlafalitsoeng ka folic acid-e leng mofuta oa folate.
Litlhokahalo tsa Letsatsi le letsatsi bakeng sa Bana
Litlhahiso tse fanoang ke lijo tsa folate li fapana ho ea ka lilemo empa li kenyelletsa likhothatso tsa letsatsi ka leng:
- masea a ka tlaase ho likhoeli tse tšeletseng a fumana li-microgram (65) tseo ba li fumanang lebese la lebese kapa lebese la masea)
- Bana ba likhoeli tse 6 ho isa ho tse 12 ba fumana micrograms tse 80
- bana ba banyenyane ba lilemo li 1 ho isa ho tse tharo ba fumana li-microgram tse 150
- bana ba lilemo li 4 ho ea ho tse 8 ba fumana li-microgram tse 200
- etsa hore bana ba lilemo li 9 ho isa ho tse 13 ba nke li-microgram tse 300
- Bacha ba lilemo li 14 ho isa ho tse 18 ba fumana micrograms tse 400
Litefiso tsena tse khothalletsoang ho ja lijo li nyolohela ho li-microgram tse 500 tsa folate bakeng sa basali ba anyesang le li-microgram tse 600 bakeng sa basali ba imme kapa ba ka 'nang ba ima.
Lijo tse Fumanoang ke Bo-Folate
Lijo tseo ka tlhaho li tsoang mefuteng ea folate li kenyelletsa linaoa tse ngata le meroho le litholoana tse ling:
- Black eyed peas
- Lentils
- Okra
- Lioa tsa liphio
- Linaoa tse khōlō tsa Leboea
- Broccoli
- Lettuce ea leqhoa
- Li-beet
- Linaoa tsa Lima
- Peō ea soneblomo
- Sepinichi
- Limela tsa Brussels
- Poone
- Asparagase
- Linaoa tse hlakiloeng
- Lierekisi tse tala
- Litapole tse phehiloeng
- Khábeche
- Lipontšo
- Mekhabiso
- Lethase la romaine
- Lero la tamati
- lero la lamunu
- Fragole
- Li-oranges
- Mahe
- Bananas
O ka bala mangolo a lijo ho bona hore na bana ba hao ba fumana mefuta e mengata hakae ho lijo tsena.
Lijo Tse Matlafalitsoeng ke Mangolo
Ho phaella ho meroho, litholoana le linaoa tseo ka tlhaho li leng mehloli e metle ea lijo, lijo tse ngata li matlafatsoa ka asiti ea folic. Ho sebeletsa lijo tsa bana ba hao ka mokhoa o motle ke tsela e ntle ea ho netefatsa hore ba fumana folate e lekaneng lijong tsa bona:
- Li-cereal tsa malt-o-Meal
- Lihlahisoa tsa lijo tsa motšehare tse matlafalitsoeng (Kakaretso, Lihlahisoa tse 19, K e khethehileng, Cheerios, Rice Krispies, Lekala le hlahisang, Likoloi, Mahe a linotši a linotsi, joalo-joalo)
- Lebese le matlafalitsoeng la soy
- E ntlafalitse pasta
- Ho ntlafatsa li-noodle tsa lehe
- E ntlafalitsoe bohobe, li-bagels le li-muffins
- E ntlafalitse raese e tšoeu
Lisebelisoa:
> USDA National Nutrient Database bakeng sa Standard Reference, Release 20. Tlhaloso ea Boitsebiso ba Lijo tse Khethiloeng ka Mekhoa e Tloaelehileng, e hlophisitsoeng ka lintlha tse nang le limatlafatsi.
> Mekhatlo ea Sechaba ea Bophelo. Dietary Supplement Lethathamo la Sehlooho: Folate.
> Institute of Medicine. Boto ea lijo le phepo e nepahetseng. Dietary Reference Intakes: Thiamin, riboflavin, niacin, vithamine B6, folate, vithamine B12, acid ea pantothenic, biotin le choline. National Academy Press. Washington, DC, 1998.