Vegetables like folic acid are not easy to lose
when it comes to folic acid supplementation, many people may think that it is the nutrition that pregnant women need. In addition, it may be nothing to know. Speaking of folic acid, many mothers may not be familiar with it.
folic acid is just a water-soluble vitamin. One of the vitamin B family, also known as vitamin BC or vitamin M.
don't look at folic acid in the human body seems not to be very eye, but it is a necessary factor for protein and nucleic acid synthesis, hemoglobin, red blood cells, leukocyte rapid proliferation, amino acid metabolism, large
DNA metabolism, such as the brain long chain fatty acid, such as the metabolism of it, has an indispensable role in the human body.
adult recommended daily intake of 180 to 200mcg, pregnant women doubled, lactating women needed 280mcg for the first 6 months, and 6 months later needed 260mcg.
folic acid supplementation has a lot of
food containing folic acid, but the natural folic acid is extremely unstable, easy to be oxidized by the influence of sunlight and heating. Long time cooking can be destroyed, so the human body really can get
the folic acid from food is not much. So the green vegetables should not be cooked too bad. The bioavailability of folic acid is low, at about 45%, and the synthetic folic acid is stable in a few months or years. It is easy to absorb and the
body is used highly, about 1 times more than that of natural products. If there is a lack of iron anemia, iron can be supplementing at the same time.
cooking method can lose 50% to 95% of folic acid in food, and the contents of folic acid in vegetables soaked in
salt will also be greatly lost.
, therefore, pregnant mothers should change some cooking habits, reduce folate loss as much as possible, and increase the intake of folic acid foods.
in order to maintain the nutrition of food, we should do the following:
1, fresh vegetables bought are not suitable for long time. It should be washed and cut first, and now fried, once eaten. Stir fry when stir fry, 3~5 minutes. When boiled, water should be opened and then placed.
can prevent vitamin loss. The vegetables and water squeezed out during filling are rich in nutrients, and should not be discarded, making soup.
2, washing rice time should not be too long, it is not suitable to rub hard, not to use hot water to clean rice; rice is suitable for stuffing rice and steamed rice, it is not suitable to make rice. Otherwise, it will cause a large amount of loss of nutrients.
3. It is not appropriate to add alkali to the porridge.
4, when making meat dishes, it is best to cut the meat into chips, thin or thin flakes, and stir fry quickly. Large pieces of meat and fish should be first served in cold water and cooked in small heat.
5, it is best not to eat fried foods regularly.
search for folic acid food
green vegetable lettuce, spinach, tomatoes, carrots, broccoli, cauliflower, broccoli, rape, cabbage, lentils, pods, mushrooms and other
fresh fruit oranges, strawberries, cherries, bananas, lemons, peaches, plum, apricot, bayberry, Begonia, sour jujube, mountain Hawthorn, pomegranate, grape, kiwifruit, strawberry, pear, walnut, etc.
animal food animal liver, kidney, poultry and eggs, such as pig liver, chicken, beef, mutton,
beans, nuts, soy products, walnuts, cashew nuts, chestnuts, pine nuts and other