I-Vitamin A (i-retinol) yileyokuqala kwimbali, ngoko ke incwadi yokuqala ye-alfabhethi yamiselwa igama. Ibhekisela kwizinto ezinqunyuliswa ngamafutha, oko kukuthi, ayichitheki emanzini kwaye idinga ukusebenzisana nento e-greasy, umzekelo, ngeoli. I-Vitamin A iluncedo kakhulu, ngoko kubalulekile ukwazi ukuba yeyiphi imveliso equlethe. Kubalulekile ukuphawula ipropati ebalulekileyo yale nkunkuma - iyakwazi ukuqokelela emzimbeni, kwaye iindawo zokugcina iimpahla zingagcinwa ukuya kunyaka. Yingakho kubalulekile ehlobo ukuba udle imifuno ehlukeneyo kunye neziqhamo ezizityebi kwi-vitamin A.
Isenzo se-vitamin A emzimbeni
Abantu abaninzi bayazi malunga nemiphumo emihle yalo mbono embonweni, kodwa eqinisweni, i-retinol inomlinganiselo obanzi wezenzo. I-vitamin A iyabaluleka kubantwana kuba kuyimfuneko yokukhula kakuhle. Kwakhona kubalulekile ukuba imetabolism evamile kunye nokusabalalisa ngokufanelekileyo ama-deposits deposits. I-Vitamin A ithatha inxaxheba kwimimiselo ye-digestive, ye-nervous, ye-genitourinary kunye ne-cardiovascular system. I-Retinol iphinda iphendule kwimpilo yamathambo kunye namathambo, kwaye ithatha inxaxheba ekuphuhlisweni kweeseli ezintsha. Kanye kunye ne-vitamin E, retinol inoxanduva lwempilo yolusu. Nokuba i-vitamin A inceda umzimba uphelele ngakumbi imiphumo emibi yezifo kunye nezifo ezahlukeneyo.
Uphi i-vitamin A apho ukutya?
Ngokomlinganiselo omkhulu, imithombo ephambili yale nkunkuma ibalulekileyo yimveliso yemvelaphi yezilwanyana. I-Vitamin A ifumaneka kwisibindi kunye namafutha ezinxuwa kunye nabemi baselwandle. Phakathi kwazo zonke unako ukuchonga i-halibut, isibindi kunye namafutha aqulethe i-retinol eninzi, kwaye kwindawo yesibini neyesithathu kukho ikhodi kunye ne-salmon. Kubalulekile ukuba uqaphele ukuba inani levithamini A kwimveliso yezilwanyana ezivela ngqo kuxhomekeke kukutya okudliwa yizilwanyana neentlanzi.
Ukufumanisa apho i-vitamin A ifumaneka ekudleni, kubalulekile ukukhankanya ngeziqhamo, nangona zingenayo imithombo yale nto, kodwa ngelo xesha iqukethe i-beta-carotene, engena emzimbeni kwaye isebenze inkqubo yokuvelisa i-retinol. Uninzi lwazo zonke i-beta-carotene kwiziqhamo ezifakwe eluhlaza, i-orange, obomvu nephuzi. Imizekelo ibandakanya utamatisi, izaqathe, intsimbi yepilisi, ii-apula, iipricot, njl.
Iqulethe i-vitamin A kakhulu:
- Indawo yokuqala ihlala i-hawthorn ne-dandelion, ngoko-100 g yezityalo iqulethe i-160% yemigangatho yansuku zonke. I-Hawthorn isetyenziselwa ukwenza iziphuzo ezahlukileyo, kodwa i-dandelion ingongezwa kwialadi okanye enye inyosi eyenziwa kuyo.
- Isinyathelo esilandelayo iinqatyambo, ngoko kwi-100 g yeengcambu ezincinci ziqulethe umhla we-retinol.
- Iigriji ze-Skim nazo zizityebi kwi-vitamin A kwaye zihlawulela izinga lemihla ngemihla, kufuneka udle ama-200 g amajikijolo.
- Phakathi kwemifuno unokukhetha i-pepper e-sweet, i- broccoli kunye nemifuno, ngoko-100 g kuphela i-25-30% yemilinganiselo yansuku zonke ye-retinol. Kukulungele ukusebenzisa imifuno yokupheka imifuno, ukuzalisa ngeoli yemifuno.
- Isikhundla sesihlanu sokulinganiswa, ukuchaza ukuba i-vitamin A iqulethwe kangakanani kwimveliso, iqukethe ithanga, i-viburnum, i-ash ash kunye ne-apricot. Kwi-100 g yezi ziqhamo ziqulethe i-15-20% yesibonelelo somhla.
Umgangatho wemihla ngemihla ofunekayo we-retinol ubalwa ngabanye, ngokuqwalasela ngesondo, ubudala, imeko yendalo kunye nezinye izinto. Ukuba uthetha malunga nokuxabisa okuqhelekileyo, kumadoda okwenziwa kwimihla ngemihla yenza 700-1000 mkg, kunye nabasetyhini 600-800 mkg.
Ukwazi ukuba luhlobo luni lokutya oluqulethe i-vitamin A, kuyafaneleka ukuba uqaphele ukuba xa kunokwenzeka ukuba ukutya kufuneka kudliwe ngokutsha, kuba emva kokucubungula okomatshini, ukugcinwa kunye ne-marinovka, isixa esikhulu salo mthombo uncedo sishiya.