1 - Kungani Udinga I-Vitamin A
I-Vitamin A ingenye yamavithamini amaningi anamafutha, kanye namavithamini D, E, no-K. Kuyadingeka ekusebenzeni kwesistimu yomzimba, umbono ovamile, ukukhiqizwa, nokukhula kwamaseli. Ngokusho kwe-Institute of Medicine, amadoda adinga cishe ama-micrograms angu-900 futhi abesifazane badinga ama-micrograms angu-700 ngosuku.
Nakuba ungathatha amavithamini A, ungcono ukuthola le vithamini ebalulekile ekudleni okudlayo. Flip ngokusebenzisa umbukiso wesilayidi ukuze ubone izinhlamvu zami eziyishumi eziphezulu zevithamini A.
2 - Amazambane ama Sweet
Amazambane amazambane ngoba asezingeni eliphezulu emithonjeni eminingi futhi enhle kakhulu. Omunye amazambane ama-potato aphakathi cishe angu-900 amavithamini Avithamini A, kanye ne-vitamin C, iron, potassium, ne-fiber.
3 - isipinashi esiphekiwe
Imifino eluhlaza emifino eluhlaza i- vitamin A ephakeme, isipinashi iphinde ibe ne-vitamin K ephezulu kanye namaminerali amaningi, kuhlanganise ne-calcium ne-magnesium. Ibuye iphinde ikholori, ngakho-ke yenza isidlo esinempilo kakhulu. Enye indebe yesipinashi esiphekiwe inezinhlamvu ezingu-943 zamavithamini A, ngakho-ke kunele usuku lonke.
4 - i-Butternut Squash
I-squash yasebusika njengeqembu iphezulu ku-vitamin A, kepha i-squid butternut iqukethe kakhulu. Ibuye iphinde ibe ne-potassium, i-calcium, ne-vitamin C. Kodwa ayinayo amakholori amaningi kakhulu. Enye indebe ye-squash ephekwe ngamakhadi inezinhlamvu ezingu-82.
5 - izaqathe
Izaqathe ziyaziwa ngokuthi zine-vitamin A. Eqinisweni, isanqante esisodwa esisodwa sine-micro9 ezinamavithamini A. Ama-karoti nawo aphezulu e-calcium, potassium, ne-vitamin K. Raw izaqathe ziyahamba kahle nge-veggie dip dip i-hummus, kodwa nayo ihle kakhulu kuma-saladi. Izaqathe eziphekweyo zinambitheka futhi.
6 - i-Cantaloupe
I-Cantaloupe iphezulu ku-vitamin A, futhi yenza uhlu lwami ngoba luyinkimbinkimbi kakhulu. Iphelele kuma saladi ezithelo zasehlobo noma konke ngokwayo. Enye indebe yama-cantaloupe cubes ine-270 micrograms ye-vitamin A. Ibuye ibe ne-vitamin C ne-potassium ephezulu futhi ibuye ibe nomthombo omuhle we-magnesium.
7 - I-Red Bell Peppers
I-pepper ephuzi elibomvu (noma i-sweet bell pepper) inomsoco futhi iyinambitheka. I-pepper eyodwa inama-khalori angu-37 kuphela nama-micrograms angu-187 wevithamini A (nangaphezulu kuka-vitamin C.). Bakhokhela umbala obomvu omuhle kuma-saladi nakwezitsha zangaphandle.
8 - amaMangos
I-mango eyodwa ine-181 micrograms ye-vitamin A futhi ingaphezu kuka-vitamin C enesidingo futhi umthamo onempilo we-vitamin K. Mangos nawo uyisithelo esihle sama-smoothie izithako.
9 - Ama-Black Eyed Peas
Ama-peas anamehlo amnyama ayinayo i-vitamin A eningi njengemifino eluhlaza, e-orange nemifino ebomvu nezithelo ezibomvu, kodwa indebe eyodwa ine-micrograms engaba ngu-60. Ibuye ibe ne-fiber eminingi, amaprotheni, kanye nesilinganiso esilungile samavithamini K, wonke amakholori angu-160. Imifino ingenye indlela enempilo enomvu obomvu, noma ngabe awusona imifino.
10 - Ama-Apricot
Ama-apricot aphezulu ku-vitamin A ne-potassium, kodwa aphansi kwamakholori. Enye indebe yama-apricot tincetu ine-158 micrograms i-vitamin A, ama-calorie angu-79 kanye no-3 amagremu we-fibre. I-apricot yenza i-snack enhle ngokwayo noma nge-nuts of nut.
11 - I-Broccoli ephekwe
I-Broccoli enye enye yalezo zokudla ezigcwele amavithamini amaningi, amaminerali, kanye ne-fiber. Enye inkomishi ye-broccoli ephekwe futhi eqoshiwe inama-vitamini A angaba yi-120 nama-calories angu-54 kuphela.
Imithombo:
I-Institute of Medicine ye-National Academies. "I-Dietary Reference Intakes: Amavithamini." Http://iom.nationalacademies.org/Reports/2001/Diary-Reference-Intakes-for-Vitamin-A-Vitamin-K-Arsenic-Boron-Chromium-Copper-Iodine-Iron-Manganese-Molybdenum-Nickel-Silicon -Vanadium-ne-Zinc.aspx.
I-Institutes kaZwelonke yezeMpilo eHhovisi leziNsiza zeDiari. "I-Vitamin A Iphepha Lokusebenza Labasebenzi Bezempilo." https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional.
UMnyango Wezolimo we-United States, Isevisi Yokucwaninga Ngezolimo I-National Nutrient Database ye-Standard Reference Release 28. https://ndb.nal.usda.gov/ndb/search.