Vitamini A inhengo yemhuri yakasvibiswa mafuta ine mavitamini inosanganisira vitamini D , vitamini E , uye vitamini K.
Zvakakosha pakuonekwa kwemazuva ose, kukura zvakakwana, uye kupatsanurwa kwemajeri nekusiyanisa. Zvakakosha kuti zvirwere zvekudzivirira zvirwere zvinoshanda nokuti zvakakosha pakugadzirwa kwemasero matsvuku eropa anobatsira kurwisa zvirwere. Iwe unodawo vitamini A nekuda kweganda rakagwinya uye muchembera.
Vitamini A kushaikwa hazviwanzoonekwi munyika dzakabudirira, asi kana zvichiitika zvinogona kukonzera zvinetso zvekuona uye kurasikirwa kwehutano hwemagunha ehurumende.
Sangano reNational Academy of Sciences, Engineering, neMedicine, Health and Medicine Division rakatarisa kudya kwekudya inonzi intakes (DRI) yevhitamin A yakatarwa nemakore uye zvepabonde. Inomiririra zuva rega rega rinodikanwa nemuwandu wemunhu ane hutano, saka kana uine mishonga yehutano, unofanira kutaura nachiremba wako nezvemavitamini A ako zvinodiwa.
Dietary Reference Intakes
Varume
1 kusvika kumakore matatu: 300 micrograms ye retinol basa rakaenzana (mcg RAE) pazuva
4 kusvika kumakore 8: 400 mcg RAE pazuva
Makore 9 kusvika ku13: 600 mcg RAE pazuva
14+ makore: 900 mcg RAE pazuva
Females
1 kusvika kumakore matatu: 300 mcg RAE pazuva
4 kusvika kumakore 8: 400 mcg RAEs pazuva
Makore 9 kusvika ku13: 600 mcg RAE pazuva
14+ makore: 700 mcg RAE pazuva
Vitamini A inowanikwa mune zvose zvirimwa nemhuka.
Kuchinja mavitamini A, kana kuti retinol, inowanikwa muhutu, mazai eji, hove, chiropa, nyama uye mukaka wose.
Miti inotora vitamini A inonzi provitamin A carotenoids uye inosanganisira beta-carotene, alpha-carotene, uye beta-cryptoxanthin. Mumuviri wako unotora avo vanomirira mberi uye unovashandura kuva mavitamini A masero ako anoda.
I-carotenoids inowanikwa mumumvuri wakaoma uye wakachena, uyewo michero yemaruva nemiriwo.
Vitamini A Zvimwewo
Zvimwe zvidzidzo zvakaratidza kuti vanhu vane mamwe marudzi ekenza vane madiki mavitamini A muropa. Uye nokuti vitamini A inobatanidzwa muchikamu chekusiyanisa, vamwe vanhu vakurudzira kutora vitamini A zvigadzirwa zvekurapa kana kudzivirira kenza, asi hapana humwe uchapupu hwehutano uyu. Mumamiriro ekutsvuta fodya, kutora beta-carotene zvinowedzera zvinowedzera kuwedzera kungozi yekenza.
Iwe uri nani pakuwana vitamini A yako kubva kune michero nemiriwo uye zvimwe zvekudya panzvimbo yekuwedzera. Zvichida nekuda kwezvimwe zvose zvinobatsira.
Asi kana iwe ukatora vitamini A zvinowedzera, chenjerera, kunyanya kana uri nepamuviri. Kutaura zvazviri, vakadzi vane pamuviri havafaniri kutora vitamini A zvinowedzera pasina kutaura nachiremba kutanga.
Kutora mahombekiti makuru e-vitamine A preformed yezvokuwedzerwa kwenguva yakareba zvingaita kuti vitamini A inonyadzisa. The Institute of Medicine yakatsunga kusinganzwisisiki kwepamusoro yepamusoro kuva 3,000 mcg RAE pazuva. Vitamini A tsvina inogona kutungamirira kukuremara kwekuberekwa, chiropa chisina kunaka, uye kuderedzwa kwemafupa emagetsi anokonzera izvo zvinogona kukonzera osteoporosis.
Sources:
National Academy of Sciences, Engineering, uye Medicine, Health and Medicine Division. "Dheari Reference Reference Intakes Tables nekushanda." Yakasvika musi waApril 4, 2016. http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.
National Institutes of Health. "Vitamin A." Yakasvika musi waApril 4, 2016. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
National Institute of Health, Office of Dietary Supplements. "Vitamin A Chokwadi Nyaya Yevashandi. Yakasvika musi waApril 4, 2016. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/.