Love Health

Do not look at folic acid in the human body do not seem to play eye, may be it is necessary for the synthesis of protein and nucleic acid factor, hemoglobin, red blood cells, white blood rapid proliferation, amino acid metabolism in the brain long-chain fatty acids such as DNA metabolism and so missed it, in the in the human body has an indispensable role.

The recommended daily intake for adults is 180 ~ 200mcg, pregnant women doubled, lactating women in the first 6 months need 280mcg, after 6 months Zexu 260mcg.

Folate supplementation with stress

A lot of food containing folic acid, but because of the natural folic acid is very unstable and vulnerable to sunlight, heating effects of oxidation, prolonged cooking can be destroyed, so the real body of folic acid from food was not much. Therefore, green vegetables should not be cooked too bad. Lower bioavailability of folic acid, in about 45%; while the synthesis of folic acid in a few months or years can maintain a stable, easily absorbed and the human use of high, about one-fold higher than the natural products around.If concurrent iron deficiency anemia, iron supplements may be at the same time.

Soup and other cooking method would lead to the loss of folic acid in food 50% ~ 95%;

Saline soaked vegetables, folic acid, the composition will be much to lose.

Therefore, pregnant mothers who want to change some of the cooking habits and to minimize the loss of folic acid, but also to enhance intake of folate-rich foods.

In order to maintain food nutrition, should do the following:

1, should not be bought fresh vegetables keep well. Production should be washed before cutting, at present, frying, once finished. Emergency fire when cooking stir-fry, 3 to 5 minutes. Cooking should be placed after the water is boiling vegetables, can prevent the loss of vitamins. When done filling out of the water rich in nutrients and vegetables, should not be discarded, can be soup.

2, Taomi time not too long, should not be forced scrub, should not use hot water Taomi; rice to boring rice, steamed rice is appropriate, not to do Conquers, otherwise it would be great loss of nutrients.

3, Ao Yu appropriate to alkali.

4, do meat course, the best meat cut into Suimo, filaments or a small slice, stir-fry the fire emergency. Large piece of meat, fish should first be placed in cold water and thoroughly burned stew low heat.

5, it is best do not often eat fried foods.

Find folic acid food

Green vegetables, lettuce, spinach, tomatoes, carrots, green vegetables, asparagus, broccoli, rape, cabbage, lentils, beans, mushrooms and so on.

Fresh fruit oranges, strawberries, cherries, bananas, lemon, peach, plum, apricot, red bayberry, Begonia, wild jujube, hawthorn, pomegranate, grapes, kiwi, strawberry, pear, walnuts and so on.

Animal food animals, the liver, kidney, poultry meat and eggs, such as the liver, chicken, beef and mutton.

Legumes, nuts type of food soybeans, soy products, walnuts, cashews, chestnuts, almonds, pine nuts and so on.

Cereal barley, rice bran, wheat germ, brown rice and so on.