Ukudla odla nsuku zonke kumele unikeze izakhi ozisebenzayo ukuze ukhule. I-Vitamin A ingenye yalezo zondlo ezibalulekile. I-Vitamin A iyadingeka ukuze impilo ye-eye ibe nombono omuhle, ukuhlukaniswa kwamaseli avamile kanye nokwahlukana futhi yingxenye ebalulekile yokukhiqiza okujwayelekile.
I-Vitamin A iyinvithamini enamafutha amaningi futhi itholakala ekudleni okuningi kuhlanganise nezitshalo nokudla kwesilwane.
Akunzima kakhulu ukuthola u-vitamin A okwanele uma unokudla okuhlukahlukene nokulinganiselayo. Kukhona umehluko omkhulu phakathi kwezilwane nezihlahla zezitshalo zevithamini A.
I-Retinol kusuka ku-Animal Foods
Uhlobo lwevithamini A olutholakala ekudleni kwezilwane kuthiwa i-retinol, noma i-vitamin A. esakhiwe ngaphambilini. I-Retinol iyindlela esebenza kakhulu ye-Vitamin A kodwa uma udinga enye yezinye izinhlobo, okuthiwa i-retinal noma i-retinoic acid, umzimba wakho unakho thatha i-retinol bese uyiguqula ibe yinye noma enye.
Uzothola u-vitamin A ekudleni okuningi okudliwa yizilwane, kodwa imithombo engcono kakhulu ye-retinol yimikhiqizo yobisi, amaqanda, isibindi nokudla okuqinile .
I-Vitamin A kusuka ezimbandeni
Amafomu wevithamini A atholakala ezitshalweni abizwa ngokuthi i-provitamin A carotenoids. Okuyaziwa kakhulu kwe-carotenoids yi-beta-carotene, i-alpha-carotene, ne-beta-cryptoxanthin. Umzimba wakho uguqula lezi ze-carotenoids ku-retinol, kepha ukuguqulwa kwe-vitam-A ku-beta A kuyona ephumelela kakhulu.
Ama-carotenoids nawo asebenza njengama-antioxidants angase avikele umzimba wakho emonakalweni ekhululekile, ngakho-ke ukudla ukudla okucebile kwe-carotenoid kubalulekile impilo enhle.
Imithombo engcono kakhulu ye-carotenoids imifino enemibala enombala enombala obomvu kanye namnyama afaka izaqathe, isipinashi, i-chard, i-pepper, u-squash, ne- kale , nezithelo ezinjenge-apricot, i-papaya, ne-mango.
Ukuntuleka Kwezimpawu
Ukuntuleka kwe-Vitamin A ngenxa yokudla okuncane akuvamile kumazwe athuthukile futhi kungenzeka ukuthi kunezifo ezivuthayo ezilimaza umgogodla wokugaya nokuvimbela ukumuncwa, njengesifo sikaCrohn nesifo se-celiac. Ukuphuza utshwala, ukwehluleka kwe-zinc, nezifo ze-pancreatic kungathinta futhi inani levithamini A emzimbeni.
Akungabazeki ukuthi umuntu ojwayelekile uyobhekana nokuntuleka kwe-vitamin A ngoba etholakala ekudleni okuningi futhi ngisho nomuntu odla ukudla okuncane kunempilo uzobe esathola amavithamini amaningi. Nokho, umuntu ongenalo ' Ukwanela u-Vitamin A isikhathi eside kungase kugcine ubumpofu obubusuku, okuyinto eyanciphisa ikhono lokubona ekukhanyeni. Esinye isibonakaliso sokuntuleka kunciphisa ukusebenza komzimba wamasosha omzimba, okusho ukuthi umzimba wakho uzoba nzima ukulwa nokutheleleka.
Uma unezimpawu ezinjengenkathazo ebona umnyama, kufanele ubone umhlinzeki wezokunakekelwa kwezempilo ongakwazi ukuyala ukuhlolwa kwegazi ukunquma ukuthi ukutholakala kwe-vitamin A yinkinga noma uma kunezinye izimbangela.
Ungayithola Kakhulu?
Ungathola u-vithamini A kakhulu uma ungaqapheli ngoba njengoba i -vithamine enesisindo esinamafutha , umzimba wakho ungakugcina isikhathi eside emafutheni akho.
Akunakwenzeka ukuthi uzothola u-vitamin A kakhulu kusuka ekudleni okudlayo kodwa ukuthatha i-vitamin A njengokwesekwa kungabangela izinkinga.
Njengoba i-vitamin A itholakale ngokwemvelo kokudla okuningi, i-vitamin A eyengeziwe ayadingeka futhi ingaba yingozi. Umkhawulo ongenakubekezelela we-vitamin A kubantu abadala kuma-micrograms angu-10 000. Ukusebenzisa izithako eziningi zevithamini A kungabangela ukukhanda ikhanda, isizungu, isicanucanu, ukuhlanza nezinkinga ezibukwayo.
I-Hypervitaminosis A yisimiso esenzeka lapho umzimba wakho wakha i-vitamin A engaphezu kwesikhathi futhi ingabangela izinkinga zesibindi, amathambo abuthakathaka, nokukhubazeka kokuzalwa.
I-carotenoids iyathengiswa njengama- supplementary dietary nomqondo wokuthi bazosebenza njengama-antioxidants, futhi kubhekwa njengendlela ephephile kunamaphilisi amaningi e-vitamin A ngaphambilini ngoba umzimba uzokwehlisa ukuguqulwa kusuka ku-carotenoid kuya ku-vitamin A njengoba umzimba ugcina ugcwalisa.
Kodwa-ke, amanani amakhulu e-carotenoids azonikeza isikhumba sakho umbala we-orange. Ucwaningo luye lwabonisa imiphumela ehlangene ekuphepheni nasekusebenzeni kwezidakamizwa ze-carotenoid, ngakho-ke kungcono kakhulu ukuthola i-carotenoids yakho ekudleni okunempilo kunokuba uthathe izithako zokudla.
> Imithombo:
> I-Merck Manual Professional Version. "I-Vitamin A."
> Ihhovisi leZibonelelo zeZidlo, amaNational Institutes of Health. "I-Factory Sheet Fact Sheet: I-Vitamin A ne-Carotenoids."