Zakudya zomwe mumadya tsiku lililonse ziyenera kupereka zakudya zomwe mukufunikira kuti zikhale bwino. Vitamini A ndi imodzi mwa zakudya zofunika kwambiri. Vitamini A ndizofunika kuwonetsa thanzi labwino ndi masomphenya abwino, kupatukana kwa maselo nthawi zonse ndi kusiyana ndi mbali yofunikira ya kubereka bwino.
Vitamini A ndi vitamini wosungunuka ndi mafuta ndipo amapezeka mu zakudya zambiri kuphatikizapo zomera ndi zakudya za nyama.
Sikovuta kwambiri kupeza vitamini A okwanira malinga ngati muli ndi zakudya zosiyanasiyana. Pali kusiyana kwakukulu pakati pa zinyama ndi zomera za vitamini A.
Retinol ku Animal Foods
Mavitamini A omwe amapezeka mu zakudya zamtundu amatchedwa retinol, kapena vitamini A. Zomwe zimayambitsa Vitamini A, koma ngati mukusowa mtundu wina, wotchedwa retinal kapena retinoic acid, thupi lanu likhoza tenga retinol ndikusandulika kukhala imodzi kapena ina.
Mudzapeza vitamini A mu zakudya zambiri zomwe zimadya nyama, koma malo abwino kwambiri a retinol ndi zakudya za mkaka, mazira, chiwindi ndi zakudya zolimba .
Vitamini A kuchokera ku zomera
Mitundu ya vitamini A yomwe imapezeka mu zomera imatchedwa provitamin A carotenoids. Chodziwika kwambiri cha carotenoids ndi beta-carotene, alpha-carotene, ndi beta-cryptoxanthin. Thupi lanu limatembenuza izi carotenoids kuti retinol, koma beta-carotene ku vitamini A kutembenuka ndi yothandiza kwambiri.
Carotenoids imagwiranso ntchito ngati antioxidants zomwe zingateteze thupi lanu kuwonongeka kwaulere, kotero kudya zakudya za carotenoid ndizofunika kuti mukhale ndi thanzi labwino.
Mitundu yabwino kwambiri ya carotenoids ndi masamba obiriwira komanso amdima ophatikizapo kaloti, sipinachi, chard, tsabola, sikwashi, ndi kale , ndi zipatso monga apricots, papaya, ndi mango.
Zizindikiro Zosowa
Kulephera kwa Vitamin A chifukwa cha zakudya zoperewera ndizosawerengeka m'mayiko otukuka ndipo nthawi zambiri zimachokera ku matenda opweteka omwe amawononga kapangidwe ka chakudya ndikupewa kutengeka, monga matenda a Crohn ndi matenda enaake. Kumwa mowa, kutayika kwa zinc, ndi matenda a pancreatic angakhudzenso kuchuluka kwa vitamini A mu thupi.
Sizingakhale kuti munthu wamba adzayenera kuthana ndi kuchepa kwa vitamini A chifukwa zimapezeka mu zakudya zambiri komanso ngakhale munthu amene amadya zakudya zopanda thanzi angakhalebe ndi vitamini A. Komabe, Titha kukhala ndi Vitamini A okwanira kwa nthawi yayitali kumatha kukhala ndi ubweya wausiku, womwe umachepa kuti uone kuwala. KupereĊµera kwina kwachidziwitso kumachepetsera chitetezo cha mthupi, chomwe chikutanthauza kuti thupi lanu lidzakhala lovuta kulimbana ndi matenda.
Ngati muli ndi zizindikiro monga kusautsika kwa mdima, muyenera kuwona wothandizira zaumoyo omwe angathe kuitanitsa mayeso a magazi kuti aone ngati vuto la vitamini A ndilo vuto kapena ngati pali zifukwa zina.
Kodi Mungapeze Zambiri?
Mukhoza kukhala ndi vitamini A wochuluka kwambiri ngati simusamala chifukwa chakuti ndi vitamini wosungunula mafuta , thupi lanu lingathe kulisunga kwa nthawi yaitali mu mafuta anu.
Sizingatheke kuti mutenge vitamin A kwambiri kuchokera ku zakudya zomwe mumadya koma kutenga vitamini A monga chowonjezera chingayambitse mavuto.
Popeza kuti vitamini A imapezeka mwachibadwa mu zakudya zambiri, vitamini A yowonjezera imakhala yosafunika kwenikweni ndipo ikhoza kukhala yoopsa. Mphamvu yapamwamba ya vitamini A mwa akuluakulu 10,000 mu micrograms. Kugwiritsa ntchito mavitamini A ochulukitsa zambiri kungabweretse mutu, chizungulire, kunyoza, kusanza ndi mavuto.
Hypervitaminosis A ndi mkhalidwe umene umapezeka pamene thupi lanu limamanga mavitamini A mochulukirapo ndipo lingayambitse matenda a chiwindi, mafupa ofooka, ndi zilema zobereka.
Ma carotenoids amagulitsidwa ngati zakudya zowonjezera zakudya zomwe zimagwiritsidwa ntchito ngati antioxidants, ndipo zimayesedwa kukhala zotetezeka kusiyana ndi mavitamini A opangidwa ndi vitamini A chifukwa thupi limachepetsa kutembenuka kwa carotenoid mpaka vitamini A pamene thupi lidzadzaza.
Komabe, kuchuluka kwake kwa carotenoids kudzakupatsani khungu lanu lalanje. Kafukufuku wasonyeza zotsatira zotsatizana pa chitetezo ndi mphamvu za zowonjezereka za carotenoid, kotero ndi bwino kuti mutenge zakudya zanu zowonjezera m'malo mwa kudya zakudya zowonjezera zakudya.
> Zotsatira:
> Merck Manual Professional Version. "Vitamini A."
> Office of Food Supplements, National Institutes of Health. "Chakudya Chakudya Chakudya: Vitamini A ndi Carotenoids."