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Folic acid poʻo le folate poʻo le vitamini B9 o loʻo iai sona sao taua i meaʻai ma meaola. O le manaʻoga mo lenei mea aoga taua alualu i luga i le taimi o maitaga ona fesoasoani i le lelei tuputupu aʻe ma atinaeina o se fetus (faiai, DNA ma mumu sela sela) ma puipuia maitaga faʻafitauli pei o neural tube faaletonu. Folic acid supplement e fautuaina e tagata atamamai mo fafine uma o fananau mai tausaga, aemaise lava mo i latou o loʻo fuafuaina se maʻito.
O le auala sili e maua ai le folic acid e ala ile ala o meaʻai ae le o le alu mo lona faʻaopopoga seʻi vagana ua faatonuina. E tusa ai ma le US National Institutes of Health ma Institute of Medicine, o le aofaʻi fautuaina mo folic acid e fafine maʻitaga e lata i le 600 isg i aso uma, ma le faʻaititia i le 500 µg i aso uma i taimi o lactation. [1]
I lenei tusitusiga, o le a tatou talanoaina ai se lisi o meaʻai o loʻo tele meaʻai e maua mai i folic acid ma ono fesoasoani e puipuia ai mai faʻalavelave o le maʻitaga ma tausia le pepe ia maloloina i le taimi o lona maʻito.
1. moli
O moli e iai le folate-rich food e mafai ona avea o se meaʻai mama e aofia ai i meaʻai ole maitaga. Latou te lelei uma mo le tina ma le pepe ona o le i ai o mea aoga pei o antioxidants, minerals ma le tele o isi. O le sua moli moli e manatu foi e sili ona lelei ile taimi ole maitaga ona o le umi o lona fata ola. [1]
E fia folate: 100 g o moli e iai le 30 µg o folate.
2. Spinach
O fualaʻau lanumeamata lanumeamata pei o spinach o loʻo tumu i lenei vaitamini taua. E maua ai mo le soifua maloloina maloloina maitaga meaʻai ona o le maualalo kalori, autu vitamini ma minerals ma tele o le folate. Manatua e faʻapipiʻi le spinach nai lo le pupuna maualuga pe falai ona o le folate mea e ono leiloa mai le fualaʻau. [lua]
E fia folate: 100 g o le spinach o loʻo iai le 194 µg o le folate.
3. fuamoa
O fuamoa e maualuga i meaʻai pei o kalasi ma uʻamea faʻatasi ai ma le folic acid. E sili 'ona faʻaumatia faʻapuna-vela pei o undercooked pe mata fuamoa e le fautuaina i le taimi o maitaga taumafa. O loʻo avanoa foʻi ni fualaʻau malo faʻamalosi i le maketi e mafai ona maua ai le 12.5 pasene o le folic acid e ala ile ala o meaʻai. [3]
E fia folate: 100 g o fuamoa aofia ai 47 µg o folate.
4. Broccoli
Broccoli o se sili ona taua ma sili ona lelei-tamaoaiga superfood e maua ai se faʻamalosia i le folate taumafaina i taimi o maʻito. E maualuga i beta carotene, vitamini C, kalisiu, uʻamea ma alava o meaʻai. O lenei lau lau fualaʻau e lauiloa e puipuia ai le aʻafiaga o le faiʻai manua, cerebral palsy ma isi faʻaletonu faʻaletonu fesoʻotaʻi ma placental le lava. [4]
E fia folate: 100 g broccoli o loʻo iai le 63 µg o le folate.
5. Asparagus
Asparagus o se taua folate-mauoa veggie ma tele vitamini ma minerals. Ole maualuga ole folate ile asparagus e fesoasoani ile tausiga ole soifua maloloina toto homocysteine ma e tele sona sao ile fevaevaeaʻi ole sela ma DNA fausia. O faʻamaoniga o le vaitamini B12, vitamini K, gaʻo gaʻo ma le vaitamini E i totonu o lenei meaola, o loʻo avea ma sao i le soifua maloloina lelei mo maitaga. Nutrients i asparagus e sili ona mitiia pe a faʻaumatia e pei o se steamed fualaʻau. [5]
E fia folate: 100 g o asparagus aofia ai 52 g o folate.
6. O saito ua faamalosia
E tusa ai ma se suʻesuʻega, i le Iunaite Setete, o le faʻamalosia o fatu cereal ma le folic acid o se faʻamalosiʻau lea mo le faʻaititia o neural tube defect rates. Latou te avea o ni fausiaina poloka mo le atinaʻeina o le fetal immune system lea e taua e puipuia ai i latou mai le ono aʻafia o faʻamaʻi i le lumanaʻi. [6]
E fia folate: 100 g o 'olo faʻamalosia e aofia ai le 139 µg o le folic acid.
7. Lentil
O lentil kuka o se filifiliga lelei lea mo se taumafataga o le maitaga folate-mauʻoa. Lentils aofia ai le tele o isi mea aoga e pei o le uʻamea, polyphenols, potassium ma alava faʻatasi ai ma le folate. O lentil mago e faigofie ona kuka ma e fesoasoani foi e maua ai le tumau o le malosi.
E fia folate: 100 g lentil o loʻo iai le 479 µg o le folate.
