Zvokudya zvaunodya zuva rega rega zvinofanira kupa mishonga yaunoda kuti ikure. Vitamini A ndeimwe yezvokudya zvinokosha. Vitamini A inodiwa kuti utano hwemaziso uye utarisiko wakanaka, nguva dzose masero ekuparadzanisa uye kuparadzaniswa uye chikamu chinokosha chekuzvarwa patsva.
Vitamini A is vitamin inogadzikana uye inowanikwa mune zvokudya zvakawanda zvinosanganisira mbeu uye zvokudya zvezvipfuwo.
Hazvisi zvakaoma kuwana vitamini A yakakwana chero bedzi iwe uine kudya kwakasiyana uye kwakanyatsonaka. Kune dzimwe misiyano mikuru pakati pemhuka nemichero yevhitamini A.
Retinol kubva kuInyama Zvokudya
Chimiro chevhitamini A chinowanikwa muzvokudya zvemhuka chinonzi retinol, kana vitamini A. Isati yaumbwa A. Retinol ndiyo inoshandiswa zvikuru yeVhitamin A asi kana iwe uchida imwe yemamwe mafomu, anonzi retinal or retinoic acid, muviri wako unogona tora retinol uye uite kuti ive imwe kana imwe.
Uchawana vitamini A mune zvizhinji zvekudya-mhuka, asi zvakanakisisa zvinobva kune retinol ndezvokudya zvehuta, mazai, chiropa uye zvokudya zvakasimba .
Vitamini A kubva kunezvirimwa
Mhando yevithamini A inowanikwa mumiti inonzi provitamin A carotenoids. Inonyanya kuzivikanwa ye carotenoids ibhe-carotene, alpha-carotene, uye beta-cryptoxanthin. Muviri wako unoshandura idzi carotenoids ku retinol, asi beta-carotene kune vitamin A kutendeuka ndiyo inonyanya kushanda.
Carotenoids inoshandawo se-antioxidants iyo inogona kudzivirira muviri wako kubva pakusununguka-kusagadzikana kwakanyanya, saka kudya carotenoid-rima zvokudya zvakakosha kuti uve nehutano hwakanaka.
Mhando dzakanakisisa dzemotokari dzinotarisa uye dzine michero miriwo yakaoma kusanganisira karoti, sipinashi, chard, pepper, squash, uye kare , uye michero yakafanana nemaapricots, papaya, uye mango.
Kushayikwa Zviratidzo
Vitamini A kushayikwa nekuda kwekudya mashoma kunowanikwa munyika dzisina kusimba uye zvinowanzokonzerwa nezvirwere zvinopisa zvinokanganisa chirwere chekudya uye kudzivirira kudya, zvakadai seCrohn's disease uye chirwere chechiliac. Kunwa doro, kushaya zinc, uye zvirwere zvepascreatic zvinogona kuchinjawo mavhitamini A mumuviri.
Hazvirevi kuti munhu chaiye anofanira kutarisana nehuwandu hwevhitamini A nokuti inowanikwa mune zvekudya zvakawanda uye kunyange munhu anodya zvokudya zvishoma pane utano acharamba achiwana vitamini A. Zvisinei, munhu asingaiti ' t kuwana zvakakwana Vitamin A kwenguva yakareba zvinogona kuguma neusiku-bofu, iyo inopera simba rekuona muchiedza. Chimwe chisina kusimba chiratidzo chinopera simba remune system, izvo zvinoreva kuti muviri wako uchatambudzika kurwisa zvirwere.
Kana uine zviratidzo zvakadai sekutambudzika kuona dima, iwe unofanira kuona mutarisiri wehutano uyo anogona kuronga kuongorora ropa kuti aone kana vitamin A inoshaya dambudziko kana kana pane zvimwe zvinokonzera.
Unogona Kuwana Zvakawanda Here?
Iwe unogona kuwana vitamini A yakawandisa kana usingachenjeri nokuti sezvo iri vitamin yakawanda-yakasvibiswa , muviri wako unogona kuichengeta kwenguva refu mumafuta ako.
Hazviiti kuti iwe uwane mavitamini A akawanda kubva pane zvokudya zvaunodya asi kutora vitamini A sekuwedzera kunogona kukonzera zvinetso.
Sezvo vitamini A inowanikwa zvakasununguka mune zvekudya zvakawanda, kuwedzera mavitamini A hakuwanzodikanwi uye inogona kunge iine ngozi. Iyo inokonzerwa nechepamusoro yepamusoro ye vitamin A mune vanhu vakuru mu10 000 micrograms. Kushandisa zvakawanda zvevhitamin A zvigadzirwa zvinogona kukonzera misoro, chizuru, kusuruvara, kurutsa uye matambudziko anooneka.
Hypervitaminosis A mamiriro ezvinhu anoitika apo muviri wako unovaka mavitamini A akawanda munguva yakawanda uye inogona kutungamirira kuhutambudzo hwechiropa, mapfupa asina simba, uye kukanganisa kuzvarwa.
Irootenoids inotengeswa sezvokudya zvinoshandiswa nemafungiro nemafungiro avo achashanda se antioxidants, uye inofungidzirwa kuti yakachengeteka kupfuura preformed vitamin A yezvokuwedzera nokuti muviri unotadzisa kutendeuka kubva ku carotenoid kusvika ku vitamini A sezvo muviri unochengeta uchizadza.
Zvisinei, maitiro makuru e carotenoids achapa ganda rako ruvara rwemaruva. Kutsvakurudza kwakaratidza migumisiro yakavhengana pamusoro pekuchengetedza uye kubudirira kwezvigadzirwa zve carotenoid, naizvozvo zvichida zvakanakisisa kuwana carotenoid yako kubva pane kudya kwakanaka pane kutora kudya kwezvokudya.
> Sources:
> Merck Manual Professional Version. "Vitamin A."
> Office of Dietary Supplements, National Institutes of Health. "Dietary Supplement Fact Sheet: Vitamin A uye Carotenoids."