ʻOiaiʻo ka nīnau o nā meaʻai e loaʻa ana i ka'ōpiki acid ka hoʻomakaʻana e hoʻoweliweli i nā wāhine i ka wā hoʻolālā o ke keiki, no ka mea, aia i kēia manawa he mea nui loa kēlāʻano i mea no ke kino. Eia nō naʻe, he mea pono ka Bōmana B9 no kēlā me kēia kanaka. E noʻonoʻo i ka meaʻai e loaʻa ai ka folic acid, i hiki ai iāʻoe ke hoʻomau i ke kūlana me ka loaʻaʻole o nā lāʻau lapaʻau.
- Ma waena o nā hua a me nā hua e alakaʻi ana i kawi a me ka pomegerane, i 18 mau mau mea. Eia kekahi, ua komo pū kēia'ati i loko o nā huahana e like me nā hua fiku, nā strawberries, nā huameli, ka maile, keloni, cherries, buckthorn moana , lemon a me ka peach. Ma nā hua'ē aʻe a me nā hua o ka waihona o ka waipile folic, he haʻahaʻa loa, kokoke i ka meaʻole.
- Ma waena o nā hua'ōmaʻomaʻo, ke paʻi, nā pīni a me ka'ōnihi e alakaʻi ana, me kahi 100 micrograms o ka huaʻa B9. Eia hou, pono e nānā i ka lauʻipala, greens, eggplants a me nāʻano kāpena a pau.
- Ma waena o nā huapalapala, hiki ke nānāʻia he palaoa koa (46 μg). ʻO ka maikaʻi hoʻi i kēiaʻano, he laiki, buckwheat aʻo kaʻohi. He mea nui eʻai i nā meaʻaiʻaʻole wale no ka mea "he mea maikaʻi", akā, e noʻonoʻo me kā lākou iho pono'ī - ma kēiaʻano e ikaika aʻikeʻia ka pōmaikaʻi.
- ʻAʻohe waiwai nui o ka meaʻai i ka'ōpoki folic -ʻo ka nui loa, 9 mcg, i loko o ka pipi. He alakaʻi iʻikeʻia i loko o ka helu o ka ate B9 - bipi, kahi i loaʻa ai 240 μg o ka waiwai.
Eia kekahi, he nui ka hua B9 i loko o nā huapalapala,ʻo ia hoʻi nā walnuts a me nā kūmole, ma nā hahaʻi keʻokeʻo a ma ka'ūpī (e like me 550 μg). Inā hoʻokomo pololeiʻiaʻoe i kēia mau meaʻai, a laila pōkole kou kino i ka waiʻopaʻa pepa.
ʻO kaʻike i ka meaʻai waiwai i ka folic acid, hiki iāʻoe ke loaʻa aku i kēia mea me ka loaʻaʻole o nā lāʻau lapaʻau a me nā hoʻomākaukauʻana e like me kou makemake.