ʻO nā poʻe'ōleʻa a me nā poʻe hana hana e paʻi i ko lākou kino i ka palena o ke kino. ʻOiaiʻo nāʻoihana ikaika e kūpono loa no ko mākou olakino a me ka hoʻoikaikaʻana, hiki ke hoʻonuiʻia nā pilina pilikia e pili ana i ka maʻi maʻi maʻi. Ua hōʻike nā papahana i nā hana kaumaha e hiki ai ke kau i ka kaumaha i ko mākou kino. Hiki i kaʻimi noiʻi e hōʻike i ka hana maʻamau ka mea hiki ke hoʻemi i nā'enekene apiki a hoʻopōʻino i ka maʻi o ko mākou naʻau ma mua o ka manawa.
Mālama i ke kūlana o ka waipike i ka paleʻana i nā mea'akala a me nā mākua hana ma o ka hōʻemiʻana i ka pilikia o nā pilikia o ka naʻau.
He Hanaʻinoʻino ia?
ʻO ka hoʻomehana, ma keʻano he olakino, a he wahi nui o ka mālamaʻana i ko mākou kino. ʻO nā meaʻokoʻa maʻamau e kū nei i nā hāmeʻa like ka hoʻonuiʻana i ka haʻawina, ka pōleka, a me ka pāʻani polokōka he moʻolelo likeʻole. Hoʻopā ke kino i ka hoʻonāukiuki, kaʻokiʻana o ka'ōpū, a me ka hoʻomāhuahuaʻana i nā radical free radicals i hanaʻia e ka haʻawina.
I ka wā o nā hana nui e like me ka hoʻonuiʻana i ke kaumaha, no ka mea, heʻeha nāʻiʻo o kaʻiʻo. Keʻike nei mākou i nā hopena hope loa i ka wā eʻike ai mākou e hoʻolāʻihi i ka hōʻoha o ka maʻi paʻakikī (DOMS). Ua luhi nā mea'ē aʻe a ua ho'ēmi i ka hana o nā maʻi. ʻO nā mea'ē aʻe i loko o ko mākou kino,ʻo ia ka hoʻokuʻuʻana i nā molekino inflammatory a me homocysteine.
ʻO Homocysteine
ʻO ka Homocysteine he amino waikawa ma ka hopena o ka protein i hoʻokomoʻia i loko o ko mākou kino. Hōʻikeʻia nā'āpana homocysteine i hoʻonuiʻia e hoʻonui i ka hopena o ka'ōpū puʻuwai a me ka hahau.
Hoʻonuiʻia ka piʻiʻana o nā kiʻekiʻe i ke kumu o ka hoʻokumuʻana i nā paia o ka pāpū.
Hoʻonui ka hoʻonuiʻana i ka hoʻolālā kino honua i ka homocystine ma ka ho'ēmiʻana i nā kiʻekiʻe o ka waipika. ʻO ka hui pūʻana o ka homocystine i hoʻololiʻia a me nā haʻawina acic acid e hāpai ana i nā kumu e hoʻoholo ana i ka olakino naʻau. Ua noiʻia ka noiʻi e nānāʻia ke kūlana o ka waipiʻi folic acid ma ka poʻe'aleʻa e pale i ka hemahema pale.
Folic Acid
ʻO ka Folic acid kekahi o nā hua B he mea iʻikeʻia heʻano folate. ʻO ka momona ka mea maʻamau i loko o nā meaʻai , akāʻo ka folic acid ka huaʻano synthetic o nā huaʻa. ʻAʻole hiki i ko mākou kino ke hana i ka waiʻopaʻa folic a no laila e loaʻa iā ia mai kaʻaiʻai a me ka waihona.
Ua hoʻohanaʻia ka Folic acid e pale a mālama i nāʻano koko o ka pale e hiki ai ke hoʻopilikia i ko mākou olakino. Ponoʻia no ka ulu pono a me ka hanaʻana o ke kino kanaka. Hoʻokomo pinepineʻia nā wāhine wāhine i ka huapalapala paila no ka paleʻana i nā pōpilikia hānau a hoʻonui i ka uluʻana o ka'ōpiopio.
Hiki paha ke'ōleloʻia ka Folic acid e mālama i nā kumu i hanaʻia e nā haʻahaʻa haʻahaʻa o ka pale i loko o ko mākou kino. ʻO kēia mau mea kēia:
- Anemia (ke kalala kalala koko)
- Pauʻole ka hoʻonaʻauao kūpono
- ʻO nā pilikia o ka colitis ulcerative
- ʻO ka maʻi maʻi
- ʻO ka maʻi hōki
- ʻO Alcoholism
- ʻO kekahi mau meaʻai (colon and cervical)
- ʻO ka maʻi maʻi
- Pāpā
- ʻO ka maʻi pili makahiki
- Hoʻoiho i nāʻano homocystine (hauʻoli naʻau)
ʻO ka Folic acid kahi mea nui micronutrient kōkua no ka mālamaʻana i ke olakino. Hiki i nā poʻe kelepa a me nā poʻe hana makua ke hiki i ka nui o ka hopena o ka hemahema folic e hoʻokō ana i ka hoʻolālā kiʻekiʻe. Pono ka mālamaʻana i ke kūlana o ka waipika a me ka mālamaʻana i nā maʻamau homocystine maʻamau inā pili i nā haʻuki paʻakikī.
Nānā a me nāʻike'ē aʻe
Wahi a nā noiʻi i paʻiʻia ma ka Journal of the International Society of Sports Nutrition ,ʻo ka supplementation acid folic acid ka maikaʻi o ka homocysteine i nā mea hoʻokani pīpeka hoʻokani. ʻO kahi haʻawina liʻiliʻi he 14 mau mea hoʻokūkū hoʻokūkū i mālamaʻia no nā hebedoma he 16. Ua hoʻopaʻaʻia nā kinona o ka Homocysteine a me nāʻikepili kino'ē aʻe ma mua o a ma hope o ka manawa hoʻokolokolo. Ua ho'āʻoʻia nā mea i hoʻokomoʻia a me ka loaʻaʻole he 200 microgram mahele o ka supplementation acid folic acid.
I ka wā i lawe ai nā mea pāʻani i ka waikawa paila, uaʻikeʻia ka nui o ka emiʻana o ka homocystine. Uaʻikeʻia kaʻimi no ka hanaʻole o ka'ōbicbic i ka hopena homocysteine.
ʻO ka hoʻolālāʻoliʻoli eʻikeʻia ka emi iho o ka meaʻokoʻa e like me ka noi. Hōʻike kēia i ka hoʻopili pololeiʻana i ka hoʻonaʻauao kūikawā ikaika a hoʻonuiʻia ka homocysteine e holohele ana. Ua hōʻike pūʻia hoʻi i ka hoʻomaikaʻiʻana o ka'ōpala acic i kēlā mau kumu. Hiki i nā hopena eʻike i ka hua'ōlelo folic e hiki ke kōkua i ka ho'ēmiʻana i ka maʻi o ka maʻi maʻi e hiki mai me ka hoʻoikaika ikaika.
Ua nānā houʻia kekahiʻano noiʻi i ka hanaʻana o ka folic acid i ka hana o ka holokino i nā mea hulaʻoi aku me ka pauʻole endothelial (loko o nā kīʻaha koko). Hoʻonuiʻia ka hopena o nā mea hula kelepona, amenorrhea (no ka manawa), a me kaʻai maʻamauʻole . Hōʻikeʻia ka liʻiliʻi o ka'enerogeneʻe a me ka paʻakikī i nā pilikia e hiki ke hanaʻino i keʻano o ka hana o ke anʻa. I loko o ka manawa o ka hoʻokolohua he 4 mau pule, ua hoʻolakoʻia he 22 mau hula hulaʻano pilikino e hoʻonui me 10 milligrams o ka folic acid i nā lā a pau. Hoʻokumu nā mea hula a pau i ka maikaʻi o ka vascular function with supplementic acid supplement. ʻO nā hualoaʻa e hōʻike ana i ka folic acid e hoʻemi i ka hopena o ka maʻi o ka maʻi, ma muli o ka hopena o ka liʻiliʻi.
Uaʻimi houʻia nā noiʻi'ē aʻe inā paha e hoʻopauʻia ka holomua o ka paila i ka holomua me ka amenorrhea (ʻaʻohe manawa). Heʻumi mau mea pāʻani i loaʻa i ka manawa a me kaʻumi mau makahiki a me ka mea alakaʻi pāʻani i hāʻawi manawaleʻa no ka noi. Ua hoʻolālāʻia nā hebedomaʻehā a me kēlā me kēia mea i kākoʻoʻia me 10mg o ka folic acid i nā lā a pau i ka hoʻokolokoloʻana. Ua nānāʻia nā wāhine i kekahi manawa i ka papa alakaʻi aʻaʻohe hoʻi he loli o ka hana. ʻO ka poʻe holo wahine i loaʻaʻole i kaʻaneʻaneʻike i ka holomua nui o ka hana maʻamau. Hōʻikeʻia nā hualoaʻa i ka folic acid e kōkua i nā mea haʻuki me ka mea hoʻolauleʻa hoʻolauleʻa i ka holomua o ke koko a me ka hoʻoemiʻana i ka pilikia o nā pilikia o ka naʻau.
E Hāʻawi au i ka Folic Acid?
Hōʻike nā papahana hōʻike i nā kānaka he nui iʻAmelika Huipūʻiaʻaʻole i loaʻa kaʻeleʻele paila. ʻO kēia ke kumu no kā mākouʻaiʻole i nā meaʻai me nā huapalapala folic. Hoʻohālikeʻia nā wāhine wahine i nā pīpīpika folic acid e like me keʻano maʻamau. Inā he 'eleleʻoe a makua kāne paha i komo i ka hana ikaika, hiki ke nānāʻia ka supplementation acid folic. ʻO kēia ka pilinaʻana i kāu kauka a hana i ka hana e nānā i nā kūwae.
ʻO kaʻaiʻana i nāʻano waiwai likeʻole o nā mea e pili ana i nā pūʻali eʻikeʻia he ala maikaʻi loa ia e hālāwai ai me kā mākou uku i hāʻawiʻia i nā lā a pau (RDA). Nui nā meaʻai e like me ka palaoa a me ka palaoa e hanaʻia hoʻi i ka waipalapala folic. ʻIkeʻia ka noiʻiʻaʻole loaʻa nā kōkua ola ola'ē aʻe i ka waihona folic acid ināʻaʻole he hapa o ke kanaka. Ua hōʻikeʻia nā haʻawina'ē aʻe i ka laweʻana i ka nui o ka waipile folic i ka hopena i ko mākou olakino. ʻO nā loulou i ka nui o ka hopena o kekahi mau maʻi lapaʻau a me ka paleʻana me nā maʻi o ke kanulau ua hōʻikeʻia me nā kiʻekiʻe kiʻekiʻe.
No laila, ināʻaʻoleʻoe i male aiʻole he kanaka hoʻokani kiʻekiʻe loa,ʻikeʻia he mea makemakeʻia nā'āpana waipika e pono ai ke mālamaʻia ma o kaʻai pono kūpono . Eia naʻe, hiki i kahi e pono ai ka supplementation acid. Eʻokoʻa ana nā waihona folic acid ma muli o ka makahiki, ke kāne, a me keʻano o ka nohona. He mea nui e kūkākūkā i ka supplementation acid folka me kou kauka e koho ai inā e pololei kaʻoihanaʻana iāʻoe.
Wahi a nā National Institute of Health,ʻo ka palena manawa i hāʻawiʻia i kēia manawa no ka folic acid penei:
| Makahiki | Male | ʻO Male | Hana | Lactating |
|---|---|---|---|---|
| Ka hānauʻana i nā mahinaʻeono | 65 mcg | 65 mcg | ||
| 7 - 12 mahina | 80 mcg | 80 mcg | ||
| 1 - 3 mau makahiki | 150 mcg | 150 mcg | ||
| 4 - 8 mau makahiki | 200 mcg | 200 mcg | ||
| 9 - 13 makahiki | 300 mcg | 300 mcg | ||
| 14 - 18 mau makahiki | 400 mcg | 400 mcg | 600 mcg | 500 mcg |
| 19 + makahiki | 400 mcg | 400 mcg | 600 mcg | 500 mcg |
Nā Meaʻai Loa i ka Folate
Hana nā hana kūpono i kaʻaiʻai palekana kaulike e pili ana i nā meaʻai i loko o ka palahalaha. Akā,ʻaʻole e hoʻoikaika i nā polokalamu hoʻolālā hoʻokaniʻole i nā koi o ka folic acid ma o kaʻaiʻana i ka meaʻai maikaʻi. ʻO ka papa ma lalo iho nei nā meaʻai i kū i ke kiʻekiʻe ma waena:
• Lepsy greens
• Ka huaʻai
• Broccoli
• Ka pehuʻeleʻele
• Asakagus
• Okra
• Līkia Romaine
• Pū
• Peʻa'ōmaʻomaʻo
• Hahi
• Ka'āpana
• Lemona
• Melons
• NīnauʻAi
• Kaʻi
> Kālā:
> Anne Z. Hoch et al., Folic Acid Supplementation Hoʻonāukiuki i ka Hana Kaulike ma nā Hoʻokani Papahana me Endothelial Dysfunction, PM R: Ka Nūpepa o ka Hoʻonāukiuki, Ke Hana a me ka Hoʻouluʻana, 2011.
> Pelekane Molina-López et al., Ka hopena o ka supplementation folic acid ma keʻano o ka homocysteine a me ka hui pūʻana me ka hoʻonaʻauaoʻana i nā mea hoʻokani pīpeka, ka mea kākau o ka International Society of Sports Nutrition, 2013.
> Hoch AZ et al., Supplementation supplementic Folic acid i mea e hoʻoikaika ai i ka vascular function i nā mea holomua amene, Nānā Hou o ka Medicine Sports, 2010.
> Leyre Gravina et al., Ka hopena o ka nohoʻana i ka meaʻai i ka mana antioxidant, nā hana'eleʻa a me nā helu kelepona keʻokeʻo ma nā mea pāʻani i ka wahine, Journal of the International Society of Sports Nutrition, 2012.