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The educational materials presented here were developed
此处展示的教育材料由
by students and faculty of the department of food
爱荷华州立大学食品科学与营养学的师生
science and human nutrition at Iowa State University.
共同制作
Funding for this project was provided from grants from
该项目资金由
the American Cancer Society Mid West
美国癌症协会中西部分会及
and the Lance Armstrong Foundation.
兰斯，阿姆斯特朗基金会共同资助
The materials are intended for educational use and
此资料仅旨在教学使用
are not meant to provide medical advice.
无意提供任何医学建议
We welcome your feedback about these materials.
我们期待您对这些资料的意见反馈
Please use the evaluation survey link on the homepage
请使用主页上的教育调查链接
to provide your comments and suggestions.
发表您的意见和建议
Folate.
叶酸
Water soluble vitamins include
水溶性维生素包括
the B complex vitamins and vitamin C.
复合维生素B和维生素C
The B complex vitamins are often associated with
复合维生素B经常
giving a person more energy.
与提供人体能量有关
This is due to the fact that these vitamins each play
这是因为这些维生素在
different roles with energy metabolism in the body.
人体能量代谢中都发挥不同的作用
When they are present in the body
当它们出现在身体里时
they allow energy to be used more easily.
人体便可以更加有效地利用能量
Since these vitamins are also water soluble, they
与脂溶性维生素储存在体内不同
are not stored in the body like fat soluble vitamins.
这些维生素都是水溶性的
They dissolve in water and are excreted from the body
它们可以溶解在水中并通过尿液排出体外
in urine therefore it is important to consume foods
因此每天食用富含这些维生素的食物对满足
rich in these vitamins each day in order to fulfill the
人体需要非常重要
body's needs. Folate is found in dark leafy greens
叶酸常存在于深色绿叶蔬菜中
such as broccoli, spinach, okra and asparagus.
例如西兰花，菠菜，秋葵，芦笋
Liver is also a great source of this nutrient.
动物肝脏也是这一营养物质的重要来源
Like many other water soluble vitamins
同很多其他的水溶性维生素一样
fortified breakfast cereal is also a good source.
强化谷物早餐也是一个很好的来源
This may be one of the most effective ways to get this
这或许是获得这一营养最有效的途径之一
nutrient because absorption tends to be greater in
因为强化食物中的营养物质更易被吸收
foods that are fortified. Other foods that also provide
其他含有叶酸的食物包括
folate include citrus fruits, lentils and whole grains.
柑橘类水果，扁豆及全部的谷物
Folate plays many important roles in the body.
叶酸在人体中有很多重要的作用
It is important in the synthesis of red blood cells
它对于红细胞的合成非常重要
which prevents anemia from occurring in the body.
而红细胞可以避免人体发生贫血
Folate is also critical in the production of new cells
叶酸在新细胞的产生中也起着关键的作用
which makes this nutrient vital for proper growth and
因此这一营养物质对于人体正常的生长发育
development. Folate consumption is extremely important
至关重要，对于育龄妇女来说
in women of child bearing age. Neural tube defects
食用叶酸极其重要，胎儿的神经管缺损疾病
such as spina bifida are a result of a deficiency of folate
比如脊柱裂就是缺少叶酸的后果
which can occur in the embryo
这可能会发生在妇女意识到自己怀孕之前
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
因此妇女在怀孕之前或怀孕之后的最初几周
the intake of folate before she becomes pregnant and
增加叶酸的摄入
in the first few weeks after becoming pregnant.
是非常关键的
400 micrograms is the recommended daily allowance
叶酸每日推荐的摄入量为400微克
of folate, however women who are planning on
但是，准备怀孕或已经怀孕的妇女
becoming pregnant or women who are pregnant
每日叶酸的摄入量应为
should consume 600 micrograms of folate each day.
600微克
The upper limit is 1000 micrograms each day. The intake
每日的上限为1000微克
of too much folate has been shown to mask the anemia
摄入过多的叶酸被证明会掩盖
associated with the deficiency caused by vitamin B12,
因缺乏维生素B12而导致的贫血
this could be a problem because the anemia is being
这将会成为一个问题
corrected, the nerve problems associated with
因为叶酸可以纠正贫血
vitamin B12 are not corrected by folate.
却无法纠正与维生素B12相关的神经问题
In summary the water soluble vitamins
总之，包括复合维生素B在内的
include the B complex vitamins
水溶性维生素有
which are B12, B6, Folate and Vitamin C; these vitamins
维生素B12 B6 叶酸和维生素C
are necessary for many different functions within the
人体内的各项功能都需要这些维生素
body but since these vitamins are water soluble and are
且既然这些维生素都是水溶性的
excreted instead of stored you must get these vitamins
可以排出体外而非贮存在体内中
in your diet each day. Aim to get your folate
你一定要将叶酸纳入每日的饮食中
by eating a variety of different foods
即通过每天使用不同的食物来获取叶酸
such as lentils, dark leafy greens and citrus fruits.
例如扁豆，深色绿叶蔬菜和柑橘类的水果
