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The educational materials presented here were developed
此處展示的教育材料由
by students and faculty of the department of food
愛荷華州立大學(xué)食品科學(xué)與營養(yǎng)學(xué)的師生
science and human nutrition at Iowa State University.
共同制作
Funding for this project was provided from grants from
該項(xiàng)目資金由
the American Cancer Society Mid West
美國癌癥協(xié)會中西部分會及
and the Lance Armstrong Foundation.
蘭斯，阿姆斯特朗基金會共同資助
The materials are intended for educational use and
此資料僅旨在教學(xué)使用
are not meant to provide medical advice.
無意提供任何醫(yī)學(xué)建議
We welcome your feedback about these materials.
我們期待您對這些資料的意見反饋
Please use the evaluation survey link on the homepage
請使用主頁上的教育調(diào)查鏈接
to provide your comments and suggestions.
發(fā)表您的意見和建議
Folate.
葉酸
Water soluble vitamins include
水溶性維生素包括
the B complex vitamins and vitamin C.
復(fù)合維生素B和維生素C
The B complex vitamins are often associated with
復(fù)合維生素B經(jīng)常
giving a person more energy.
與提供人體能量有關(guān)
This is due to the fact that these vitamins each play
這是因?yàn)檫@些維生素在
different roles with energy metabolism in the body.
人體能量代謝中都發(fā)揮不同的作用
When they are present in the body
當(dāng)它們出現(xiàn)在身體里時
they allow energy to be used more easily.
人體便可以更加有效地利用能量
Since these vitamins are also water soluble, they
與脂溶性維生素儲存在體內(nèi)不同
are not stored in the body like fat soluble vitamins.
這些維生素都是水溶性的
They dissolve in water and are excreted from the body
它們可以溶解在水中并通過尿液排出體外
in urine therefore it is important to consume foods
因此每天食用富含這些維生素的食物對滿足
rich in these vitamins each day in order to fulfill the
人體需要非常重要
body's needs. Folate is found in dark leafy greens
葉酸常存在于深色綠葉蔬菜中
such as broccoli, spinach, okra and asparagus.
例如西蘭花，菠菜，秋葵，蘆筍
Liver is also a great source of this nutrient.
動物肝臟也是這一營養(yǎng)物質(zhì)的重要來源
Like many other water soluble vitamins
同很多其他的水溶性維生素一樣
fortified breakfast cereal is also a good source.
強(qiáng)化谷物早餐也是一個很好的來源
This may be one of the most effective ways to get this
這或許是獲得這一營養(yǎng)最有效的途徑之一
nutrient because absorption tends to be greater in
因?yàn)閺?qiáng)化食物中的營養(yǎng)物質(zhì)更易被吸收
foods that are fortified. Other foods that also provide
其他含有葉酸的食物包括
folate include citrus fruits, lentils and whole grains.
柑橘類水果，扁豆及全部的谷物
Folate plays many important roles in the body.
葉酸在人體中有很多重要的作用
It is important in the synthesis of red blood cells
它對于紅細(xì)胞的合成非常重要
which prevents anemia from occurring in the body.
而紅細(xì)胞可以避免人體發(fā)生貧血
Folate is also critical in the production of new cells
葉酸在新細(xì)胞的產(chǎn)生中也起著關(guān)鍵的作用
which makes this nutrient vital for proper growth and
因此這一營養(yǎng)物質(zhì)對于人體正常的生長發(fā)育
development. Folate consumption is extremely important
至關(guān)重要，對于育齡婦女來說
in women of child bearing age. Neural tube defects
食用葉酸極其重要，胎兒的神經(jīng)管缺損疾病
such as spina bifida are a result of a deficiency of folate
比如脊柱裂就是缺少葉酸的后果
which can occur in the embryo
這可能會發(fā)生在婦女意識到自己懷孕之前
before a woman even realizes she is pregnant;
也就是胚胎形成初期
therefore it is critical for a women to increase
因此婦女在懷孕之前或懷孕之后的最初幾周
the intake of folate before she becomes pregnant and
增加葉酸的攝入
in the first few weeks after becoming pregnant.
是非常關(guān)鍵的
400 micrograms is the recommended daily allowance
葉酸每日推薦的攝入量為400微克
of folate, however women who are planning on
但是，準(zhǔn)備懷孕或已經(jīng)懷孕的婦女
becoming pregnant or women who are pregnant
每日葉酸的攝入量應(yīng)為
should consume 600 micrograms of folate each day.
600微克
The upper limit is 1000 micrograms each day. The intake
每日的上限為1000微克
of too much folate has been shown to mask the anemia
攝入過多的葉酸被證明會掩蓋
associated with the deficiency caused by vitamin B12,
因缺乏維生素B12而導(dǎo)致的貧血
this could be a problem because the anemia is being
這將會成為一個問題
corrected, the nerve problems associated with
因?yàn)槿~酸可以糾正貧血
vitamin B12 are not corrected by folate.
卻無法糾正與維生素B12相關(guān)的神經(jīng)問題
In summary the water soluble vitamins
總之，包括復(fù)合維生素B在內(nèi)的
include the B complex vitamins
水溶性維生素有
which are B12, B6, Folate and Vitamin C; these vitamins
維生素B12 B6 葉酸和維生素C
are necessary for many different functions within the
人體內(nèi)的各項(xiàng)功能都需要這些維生素
body but since these vitamins are water soluble and are
且既然這些維生素都是水溶性的
excreted instead of stored you must get these vitamins
可以排出體外而非貯存在體內(nèi)中
in your diet each day. Aim to get your folate
你一定要將葉酸納入每日的飲食中
by eating a variety of different foods
即通過每天使用不同的食物來獲取葉酸
such as lentils, dark leafy greens and citrus fruits.
例如扁豆，深色綠葉蔬菜和柑橘類的水果
