A matsayinka na mulkin, tambaya game da abincin da ke dauke da folic acid zai fara damuwa da mata kawai a lokacin tsarawar yaron, domin a wannan lokaci wannan nau'ikan yana da mahimmanci ga jiki. Duk da haka, bitamin B9 wajibi ne ga kowane mutum. Yi la'akari da abincin da ke dauke da folic acid, don haka zaka iya daidaita yanayin ba tare da amfani da kwayoyi ba.
- Daga cikin 'ya'yan itatuwa da berries suna jagorancin kiwi da rumman, wanda 18 μg na abu. Bugu da ƙari, wannan nau'ikan yana kunshe a cikin waɗannan samfurori kamar ɓaure, strawberries, raspberries, banana, kankana, cherries, buckthorn teku , lemun tsami da peach. A wasu 'ya'yan itatuwa da berries da abun ciki na folic acid yana da raƙumi, kusan maras muhimmanci.
- Daga cikin kayan lambu, faski, wake da kuma alayyafo suna jagorantar, tare da kimanin kwayoyi 100 na bitamin B9. Bugu da ƙari, yana da daraja biyan hankali ga ganye letas, ganye, eggplants da kowane irin kabeji.
- Daga cikin hatsi, alkama mai tsabta (46 μg) za'a iya daukarta zakara. Har ila yau mai kyau a wannan girmamawa shine shinkafa, buckwheat da oats. Yana da muhimmanci mu ci abincin ba kawai saboda "yana da amfani", amma har ma yayi la'akari da nasu dandano - a wannan yanayin amfanin zai kasance mai karfi da kuma sanarwa.
- Abincin naman ba su da wadata sosai a cikin folic acid - matsakaicin adadin, 9 mcg, yana cikin turkey. Masanin da aka gane a cikin abun ciki na B9 - ƙwayar naman sa, inda 240 μg na abu.
Bugu da kari, mai yawa bitamin B9 a kwayoyi, musamman walnuts da hazelnuts, a cikin farin namomin kaza kuma musamman a yisti (kamar 550 μg). Idan an ɗora kai tsaye zuwa waɗannan abinci, to jikinka ya ragu da folic acid.
Sanin abincin abinci mai arziki a cikin folic acid, zaka iya samun yawan wannan abu ba tare da ƙarin kwayoyi da shirye-shirye kamar yadda kake bukata ba.