1 - Nei Uchida Vitamini A
Vitamini A imwe yemavhithamini anogadzikana-mafuta, pamwe nemavitamini D, E, uye K. Zvinodikanwa kuti zvirwere zvirwere zvirambe zvichishanda, zviratidzo zvakajairika, kubereka, uye kushandiswa kwekamuri. Maererano neInstitute of Medicine, varume vanoda anenge 900 micrograms uye vakadzi vanoda anenge 700 micrograms pazuva.
Kunyangwe iwe unogona kutora vitamini A zvinowedzera, uri nani pane kuwana vitamini iyi inokosha kubva pane zvokudya zvaunodya. Flip nepakati peSladyhow kuona mahwendefa angu gumi ekumusoro kwe vitamini A.
2 - Sweet Potato
Sweet mbatata nokuti dzakakwirira muzvizhinji zvakawanda uye zvinonaka kwazvo. Rimwe mbatata yakakura ine anenge ma microgram mavhitamini A, uye yakawanda mavitamini C, iron, potasium, uye fiber.
3 - Sipinachi yakagadzirwa
Mimwe miriwo yakaoma mashizha yakakura mune vitamini A, sipinashi inowedzera mu vitamini K uye yakawanda yemaminera, kusanganisira calcium uye magnesium. Zvakarewo zvakaderera mumakorikori, saka zvinogadzira hutano hwakanaka huno. Imwe mukombe we sipinashi yakabikwa ine 943 micrograms ye vitamini A, saka zvakakwana zuva rose.
4 - Butternut Squash
Chikoro chechando seboka chakakura mu vitamini A, asi butternut squash ine yakanyanya. Iyo yakakwirirawo mu potassium, calcium, uye vitamini C. Asi haina mari yakawandisa. Imwe mukombe we cubed yakabikwa yakagadzirwa nemamoriri 82.
5 - Karoti
Maroti anonyatsozivikanwa nokuda kwekuwedzera mu vitamini A. Kutaura zvazviri, imwe karoti yakakura-mizinga ine 509 micrograms yevhitamine A. Maroti anowedzerawo mu calcium, potasium, uye vitamini K. Maroti majee anofamba zvakanaka nechinge chiduku chevggie kana hummus, asi ivo vakanakawo pamashizha. Maroti anogadzirwa anonakidza zvakare.
6 - Cantaloupe
Cantaloupe yakakura mu vitamini A, uye inoita runyorwa rwangu nokuti rwakanyanyisa. Yakakwana muzvibereko zvezhizha zvehuzha kana zvose zvayo. Rimwe kapu yemakantaloupe cubes ine makiromita 270 e vitamin A. Inowedzerawo mu vitamini C uye potassium uye inewo yakanaka ye magnesium.
7 - Red Bell Peppers
Tsvuku tsvuku tsvuku (kana kutapira bhero tsvuku) inonwisa uye inonaka. Rimwe pepper rine 37 makorikori uye 187 micrograms ye vitamini A (uye zvinodarika zuva rimwechete re vitamini C. Vanopa chikwereti chakatsvuku kumashizha uye nechokudya ndiro.
8 - Mangos
Rimwe mango ine 181 micrograms ya vitamini A uye zvinopfuura vitamin C inokosha yezuva uye chibereko chine utachiona che vitamini K. Mangos zvakare chibereko chikuru che smoothie zvigadzirwa.
9 - Black Eyed Peas
Mazai ane maziso masema haana mavhitamini A akawanda seguruva, ruvara rwemaginisi uye mutsvuku nemichero, asi imwe kapu ine ine makiromita 60. Iyo inewo zvakawanda zvakakura, mapuroteni, uye zvakakwana zvevhitamini K, zvose kune anenge 160 makorikori. Mbeu ndeyeimwe nzira ine utano kune nyama tsvuku, kunyange kana iwe usisiri wezvinomera.
10 - Apricots
Apricots yakakura mu vitamini A uye potassium, asi yakaderera mumakori. Rimwe kapu yemapurikiti ane mapeji 158 micrograms mavitamini A, 79 makorikori uye kupfuura magiramu matatu e fiber. An apricot inogadzira yakanaka yakazvimirira pachayo kana ine zvishoma zvitsva.
11 - Yakagadzirwa Broccoli
Broccoli imwe yezvokudya izvozvo zvinotakurwa nemavitamini akawanda, mineral, uye fiber. Imwe mukombe we broccoli yakabikwa uye yakakoswa ine anenge makirogiramu 120 emavhitamini A uye 54 chete makori.
Sources:
Institute of Medicine of the National Academies. "Dietary Reference Intakes: Vitamine." Http://iom.nationalacademies.org/Reports/2001/Dietary-Reference-Intakes-for-Vitamin-A-Vitamin-K-Arsenic-Boron-Chromium-Copper-Iodine-Iron-Manganese-Molybdenum-Nickel-Silicon -Vanadium-uye-Zinc.aspx.
National Institute of Health Office of Dietary Supplements. "Vitamin A Chokwadi Chikamu CheVashandi Vezveutano." https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional.
United States Dhipatimendi Rezvekurima, Chirongwa Chekutsvakurudza Chekuita National Nutrient Database ye Standard Standard Release 28. https://ndb.nal.usda.gov/ndb/search.