I-Vitamin A iyilungu lomndeni onamafutha amavithamini ahlanganisa amafutha ahlanganisa i- vitamin D , i- vitamin E , ne- vitamin K.
Kubalulekile emibonweni evamile, ukukhula okwanele, nokuhlukaniswa kweseli nokuhlukaniswa. Kubalulekile ekusebenzeni komzimba ngoba kudingekile ukukhiqizwa kwamangqamuzana amhlophe egazi ukuthi alwe nokulwa nezifo. Udinga futhi i-vitamin A for isikhumba esinempilo kanye nezibungu zamangcwaba.
Ukuntuleka kwe-Vitamin A akubonakali kubonakala emazweni athuthukile, kodwa lapho kwenzeka kungabangela izinkinga ezibukwayo nokulahlekelwa kwesimiso somzimba omzimba.
I-National Academy of Sciences, Engineering, kanye neMedicine, Health and Medicine Division inqume ukuthi i-vitamin A isetshenziselwa ukudla okubhekene nokudala nobulili. Imelela inani lansuku zonke elidingwa ngumuntu onempilo ejwayelekile, ngakho-ke uma unenkinga yezokwelapha, kufanele ukhulume nodokotela wakho mayelana nezimfuneko zakho zevithamini A.
Izindleko zokudluliswa kwezidakamizwa
Abesilisa
Iminyaka engu-1 kuya kwemi- 3: ama-microgram angu-300 wemisebenzi ye-retinol efanayo (mcg RAE) ngosuku
Iminyaka engu-4 kuya kweyisishiyagalombili : i- 400 mcg RAE ngosuku
Iminyaka engu-9 kuya kwengu-13: 600 mcg RAE ngosuku
Iminyaka engu-14+: 900 mcg RAE ngosuku
Abesifazane
Iminyaka engu-1 kuya kwemi- 3: i- 300 mcg RAE ngosuku
Iminyaka engu-4 kuya kweyisishiyagalombili : ama- RAM angu-400 ngosuku
Iminyaka engu-9 kuya kwengu-13: 600 mcg RAE ngosuku
Iminyaka engu-14+: i- 700 mcg RAE ngosuku
I-Vitamin A itholakala kokubili imithombo yezitshalo nezilwane.
I-vitamin A, noma i-retinol, eyatholakala ngaphambilini, itholakala kubhotela, izikhupha zeqanda, inhlanzi, isibindi, inyama kanye nobisi lonke.
Imithombo yemifino ye-vitamin A ibizwa ngokuthi i-provitamin A carotenoids futhi ifaka i-beta-carotene, i-alpha-carotene, ne-beta-cryptoxanthin. Umzimba wakho uthatha lezi zandulela futhi uziguqula zibe uhlobo lwevithamini A amaseli akho adinga.
I-carotenoids itholakala emifino emifino eluhlaza nephuzi, kanye nezithelo nemifino ye-orange.
Izithako ze-Vitamin A
Ezinye izifundo ziye zabonisa ukuthi abantu abanezinhlobo ezithile zomdlavuza banezinga eliphansi levithamini A egazini. Futhi ngenxa yokuthi i-vitamin A ihileleke ekuhlukanisweni kwamaseli, abanye abantu baye batusa ukuba bathathe amavithamini A okwelapha ukuze baphathe noma bavimbele umdlavuza, kodwa abukho ubufakazi bale ncomo. Endabeni yokubhema ugwayi, ukuthatha izithako ze-beta-carotene empeleni kungandisa ukwanda komdlavuza.
Kungcono ukuthola vithamini A yakho izithelo nemifino kanye neminye imithombo yokudla kunokuba isetshenziswe. Mhlawumbe ngenxa yezinye izinhlanganisela ezizuzisayo.
Kodwa uma uthatha izithako ze-vitamin A, qaphela, ikakhulukazi uma ukhulelwe. Eqinisweni, abesifazane abakhulelwe akufanele bathathe izithako ze-vitamin A ngaphandle kokukhuluma nodokotela kuqala.
Ukuthatha amanani amaningi we-vitamin A okwesikhashana isikhathi eside kungase kubangele ubuthi be-vitamin A. I-Institute of Medicine inqume amazinga aphezulu angenakubekezeleka ukuba abe ngu-3 000 mcg RAE ngosuku. I-Vitamin A enobuhlungu ingabangela ukukhubazeka kokuzalwa, ukukhubazeka kwesibindi, nokunciphisa amaminerali esitokisi esingaba ne-osteoporosis.
Imithombo:
I-National Academy of Sciences, Engineering, neMedicine, Health and Medicine Division. "Ukudluliswa Kwezinkuni Kufaka Amathebula Ne-App." Kufinyelelwe ngo-Ephreli 4, 2016. http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.
Izikhungo zezempilo zikazwelonke. "I-Vitamin A." Kufinyelelwe ngo-Ephreli 4, 2016. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
Izikhungo Zempilo Zesizwe, iHhovisi Lokudla Kwezondlo. "I-Vitamin A Fact Sheet for Professionals. Ithole ngo-Ephreli 4, 2016. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/.