Sinadarin folic acid wani nau’i ne na sinadarin folate, wanda shi ne a matsayin bitamin B9. Yana taimaka wa jiki wajen ƙirƙirar sabbin ƙwayoyin halitta (misali, ƙwayoyin halittar jini, ƙwayoyin halittar ƙwaƙwalwa, ƙwayoyin halittar fata, ƙwayoyin halittar gashi, da ƙasusuwa). Kowane sabon tantanin halitta a cikin jiki yana buƙatar sinadarin folate.
Folic acid yana da mahimmanci musamman a watannin farko na ciki, saboda yana taimaka wa bututun jijiyoyi, wanda ya haɗa ƙwaƙwalwa da ƙashin baya suka haɓaka. Folic asid shi ne kawai nau’i na sinadarin folate da aka nuna yana taimakawa tare da daƙile munanan lahani na haihuwa da ake kira neural tube lahani (NTDs). NTDs su ne manyan lahani na haihuwa a ƙwaƙwalwar jariri (kamar anencephaly) da matsalar ƙashin baya (kamar spina bifida). NTDs na faruwa a cikin makonnin farko na ciki, sau da yawa kafin mace ta san tana da ciki.
A lokacin da aka fahimci akwai juna biyu, zai iya kasancewa an makara wajen daƙile NTD. Shi ya sa samun adadin 400 micrograms (mcg) na folic acid kafin da kuma lokacin farkon shigar ciki yana da mahimmanci wajen yaƙar NTDs.
Koda ba a yi shirin ɗaukar ciki ba, samun adadin 400 micrograms na folic acid kullum yana da mahimmanci. Jiki yana amfani da folic acid wajen samar da sabbin ƙwayoyin halitta. Kasance cikin ƙoshin lafiya a yau ta hanyar samun adadin 400 micrograms na sinadarin folic acid kowace rana.
Muhimmancin folic asid
Yana taimaka wa jiki wajen samar da sabbi kuma lafiyayyun jajayen ƙwayoyin halittar jini. Ƙwayoyin jajayen jini suna ɗaukar iskar oxygen a cikin jiki. Idan jiki bai samar da isassun waɗannan ba, mutum na iya kamuwa da cutar anemia, wadda kan haifar da gajiya, rauni, da canjin launin fata. Idan babu isasshen sinadarin folate, mutum zai iya samun nau’in anemia da ake kira (folate deficiency anemia) wato cutar anemia a dalilin ƙarancin sinadarin folate.
Samun isasshen sinadarin folate yayin daukar ciki yana da mahimmanci na musamman. Saboda folic acid yana taka muhimmiyar rawa wajen haɓakar ɗan tayi da wuri, musamman ma ƙashin baya.
Ƙarancin sinadarin folic asid
Ƙarancin folic asid yana faruwa ne a lokacin da babu isasshen sinadarin folate a jiki. Wannan na iya haifar da nau’in cutar anemia mai suna ‘Megaloblastic Anemia’. A lokacin ɗaukar ciki, ƙarancin folic asid yana ƙara haɗarin rashin daidaituwar ɗan tayi da kuma matsalolin haihuwa. Wasu daga cikin alamomin ƙarancin folate sun haɗa da:
- rauni
- gajiya
- matsala mayar da hankali
- yawan ciwon kai
- ƙuraje da ƙaiƙayin harshe da cikin baki
- canji a launin fata, gashi, ko farce
- ɓacin rai, ciwon kai, bugun zuciya, da ƙarancin numfashi
Waɗanda ke cikin haɗari
Wasu rukunai na mutanen da ke cikin haɗarin ƙarancin sinadarin folate sun haɗa da:
- mutanen da ke shan barasa ba ƙaƙƙautawa
- mata masu juna biyu
- matan da suka kai shekarun haihuwa
Adadin sinadarin da jiki ke buƙata
Jiki yana samun sinadarin folic acid daga cikin sinadaran da ake sarrafawa a matsayin magani da abinci masu yawaitar sinadarin folate. Likitocin abinci sun ba da shawarar cewa mutane su riƙa samun daidaitaccen tsarin abinci da zai samar da adadin sinadarin folic asid da jiki ke buƙata kamar haka:
| Shekaru | Adadin sinadari |
| watanni 0 zuwa 6 | micrograms 65 |
| watanni 7 zuwa 12 | micrograms 80 |
| shekaru 1 zuwa 3 | micrograms 150 |
| shekaru 4 zuwa 8 | micrograms 200 |
| shekaru 9 zuwa 13 | micrograms 300 |
| shekaru 14 zuwa 18 | micrograms 400 |
| shekaru 19 zuwa sama | micrograms 400 |
| A lokacin daukar ciki | micrograms 400-800 |
| A lokacin lactation | micrograms 500 |
Yana da mahimmanci a lura cewa folic acid na iya yin illa idan ya haɗu da wasu magunguna kuma mai yuwa ya zama da matsala ga wasu mutanen. Ya kamata mutane su tuntuɓi likitocinsu kafin su sha ƙarin sinadarin folic acid.
Waɗanda ya kamata su sha ƙarin folic asid
Yawancin mutane suna samun isasshen sinadarin folate daga abincinsu, kuma ƙarancin folate ba kasafai yake faruwa ba a ƙasashen da suka ci gaba. Duk da haka, wasu rukunin mutanen na iya amfana daga shan abubuwan da ake amfani da su na folic acid. Daga cikinsu akwai:
Masu ciki
Ƙashin baya yana ɗaya daga cikin sassan jiki na farko da ke samuwa a tsarin halittar jariri, kuma rashi sinadarin folate na iya haifar da rashin daidaituwar wannan muhimmin ƙashi na baya. Haka nan yana iya haifar da rashin daidaituwar bututun jijiyoyi, kamar spina bifida da anencephaly. Tushen jijiyoyi shi ne abin da ke haifar da farkon ƙwaƙwalwar ɗan tayi da ƙashin baya.
Folic acid na iya rage haɗarin haihuwa da wuri, rashin daidaituwar zuciya, da ɓurmewar baki da hanci, da dai sauransu. Masana lafiyar mata sun ba da shawarar cewa matan da ke da juna biyu suna iya shan adadin micrograms 400 zuwa 800 na folic acid a kowace rana.
Mutanen da ke da matsalar damuwa
Mutanen da ke da ƙarancin sinadarin folate na iya zama mai yuwuwa su fuskanci baƙin ciki. Bincike ya nuna cewa kusan kashi 30% na majinyata masu tsananin bakin ciki suna da ƙarancin folate. Shan abubuwan da ake amfani da su na folic acid na iya inganta alamomin damuwa ba a sani ba. Mutumin da ke fama da baƙinciki ya kamata ya tattauna batun samun ƙarin sinadarin folate tare da likitansa.
Cutar Autism
Wasu bincike sun nuna cewa shan folic acid kafin da kuma lokacin farkon daukar ciki na iya rage haɗarin da jariri ke fuskanta na kamuwa da cutar Autism (ASD). Har wayau a cikin wani bincike na kwanan nan, masu binciken sun gano cewa samun aƙalla micrograms 400 na sinadarin folic acid daga duka abinci ga masu juna biyu na da alaƙa da raguwar haɗarin cutar ASD ta haɓaka.
Cututtukan rheumatoid
Likitoci na iya amfani da folic acid don tallafa wa aikin methotrexate domin arthritis na rheumatoid. Methotrexate magani ne mai inganci don wannan cutar, amma yana iya cire sinadarin folate daga jiki, yana haifar da alamomin gastrointestinal. Nazarin ya nuna cewa shan folic acid ko L-5-Methyltetrahydrofolate zai iya rage waɗannan illar da kusan 79%.
Hanyoyin asali na samuwar folic asid
Folic acid yana cikin abubuwan da ake buƙata na abinci da nau’ikan abinci masu ƙarfi, kamar da burodi, gari, hatsi, da sauran su. Haka nan ƙari ne na gama-gari ga haɗaɗɗen bitamin B. Yawancin abinci a asalinsu suna da yawan sinadarin folate. Mafi kyawun tushen sinadarin folic asid sun haɗa da:
- hantar shanu
- dafaffen alayyafo
- wake mai baƙin idanu
- bishiyar asparagus
- letas
- avocado
- broccoli
- ganyen mustard
- ruwan tumatir
- ruwan lemon zaƙi
- Soyayyiyar gyaɗa
- inibi
- gwanda
- ayaba
- dafaffen ƙwai
Folic acid shi ne nau’in bitamin B mai matuƙar muhimmanci. Yawancin mutane suna samun isasshen sinadarin daga abincinsu, amma mutanen da ke cikin haɗarin ƙarancin shi da mutanen da ke da juna biyu ko kuma suke shirin samun juna biyu na iya buƙatar shan kayan abinci masu wadatar folic acid.
Folic acid na iya samun ƙarin fa’idojin kiwon lafiya, amma kuma yana iya kasancewa mai haɗari. Wasu mutanen ya kamata su guji sinadarin folic acid ɗin. Don haka yana da mahimmancin gaske mutane su tuntuɓi ƙwararrun likitoci kafin su sauya tsarin abincinsu don samun ƙarin sinadarin folate na asali ko kafin su fara amfani da duk wasu kayan abinci masu yawaitar folic acid.
Manazarta
CDC. (2025, May 20). Folic Acid.
Office on Women’s Health. (n.d.). Folic acid. OASH| Office on Women’s Health.
Drugs (n.d.). Folic acid: uses, dosage, side effects, warnings. Drugs.com.
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Duk maƙalun da kuka karanta a wannan taska ta Bakandamiya, marubuta da editocinmu ne suka rubuta. Kuma kowace maƙala da aka buga ta bi muhimman matakai na tantancewa don ganin cewa bayanan dake cikinta sun inganta.
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