1 - Chifukwa Chiyani Mukusowa Vitamini A
Vitamini A ndi amodzi mavitamini osungunuka ndi mafuta, pamodzi ndi mavitamini D, E, ndi K. Ndizofunika kuti chitetezo cha mthupi chikhale choyenera, masomphenya oyenera, kubereka, ndi kukula kwa maselo. Malingana ndi Institute of Medicine, amuna amafunikira pafupifupi micrograms 900 ndipo akazi amafunikira pafupifupi micrograms 700 patsiku.
Ngakhale kuti mutha kutenga vitamini A zowonjezereka, ndibwino kuti mutenge vitamini iyi kuchokera ku zakudya zomwe mumadya. Pendetsani zithunzi zojambulajambula kuti muone mavitamini anga khumi apamwamba a vitamini A.
2 - mbatata zokoma
Mbatata zophika chifukwa zimakhala ndi zakudya zambiri komanso zokoma. Mbatata imodzi yokhala ndi pafupifupi micrograms 900 ya vitamini A, kuphatikizapo vitamini C, iron, potassium, ndi fiber.
3 - sipinachi yophika
Mamasamba a masamba obiriwira amakhala ndi vitamini A, sipinachi imakhalanso ndi vitamini K komanso amchere ambiri, kuphatikizapo calcium ndi magnesium. Ndizomwe zimakhala zochepa kwambiri, choncho zimapanga mbale yathanzi kwambiri. Chikho chimodzi cha sipinachi yophika ili ndi 943 micrograms ya vitamini A, kotero ndikwanira tsiku lonse.
4 - Butternut Squash
Chikasu chachisanu monga gulu chiri ndi vitamini A, koma mphutsi yamphongo imakhala nayo kwambiri. Amakhalanso ndi potaziyamu, calcium, ndi vitamini C. Koma alibe makilogalamu ambiri. Chikho chimodzi cha sikwashi yophika chokhala ndi makilogalamu 82.
5 - kaloti
Kaloti amadziwika kuti ali ndi vitamini A. Ndipotu karoti imodzi imakhala ndi mavitamini 509 a vitamini A. Kaloti amakhalanso ndi kashiamu, potassium, ndi vitamini K. kaloti wambirimbiri bwino. mchere, koma amakhalanso abwino pa saladi. Zophika zophika ndizokoma kwambiri.
6 - Cantaloupe
Cantaloupe ali ndi vitamini A, ndipo imandichititsa mndandanda chifukwa ndi wodalirika kwambiri. Zili bwino mu saladi za zipatso za chilimwe kapena zonse zokha. Chikho chimodzi cha ana a cantaloupe ali ndi mavitamini a 270 a vitamini A. Amakhalanso ndi vitamini C ndi potassium komanso amapeza chitsime chabwino cha magnesium.
7 - Red Bell Tsabola
Tsabola wofiira wofiira (kapena tsabola wokoma belu) ali ndi thanzi komanso amakoma. Tsabola imodzi ili ndi makilogalamu 37 ndi ma 187 micrograms a vitamini A (komanso oposa vitamini C.) Amapereka mtundu wofiira kwambiri kwa saladi komanso mbale.
8 - Mangos
Mango imodzi imakhala ndi ma 181 micrograms a vitamini A ndi mavitamini C oposa tsiku limodzi ndi mlingo wathanzi wa vitamini K. Mangos ndi zipatso zabwino zowonjezera zakudya za smoothie.
9 - Nyemba Zotchedwa Black Eyed
Nandolo zakuda sizimakhala ndi vitamini A wambiri monga masamba, masamba a lalanje ndi ofiira, koma chikho chimodzi chiri ndi makina 60. Zili ndi mavitamini ambiri, mapuloteni komanso mavitamini K okwanira pafupifupi makilogalamu pafupifupi 160. Mavitamini ndi osiyana ndi nyama zofiira, ngakhale kuti simunali zomera.
10 - Apricots
Ma apricot ali ndi vitamini A ndi potassium, koma amachepetsa. Chikho chimodzi cha magawo a apricot ali ndi 158 micrograms ya vitamini A, makilogalamu 79 ndi magalamu atatu a fiber. Apricot imapanga zokometsera zokha zokha kapena zokhala ndi mtedza wambiri.
11 - Broccoli yophika
Broccoli ndi imodzi mwa zakudya zomwe zili ndi mavitamini, minerals komanso fiber. Chikho chimodzi cha broccoli chophika ndi chodulidwa chimakhala ndi vitamini A pafupifupi 120 ndi makina 54 okha.
Zotsatira:
Institute of Medicine ya National Academy. "Zowonjezera Zakudya Zakudya: Vitamini." 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-ndi-Zinc.aspx.
Maofesi a National Health Office of Food Supplements. "Vuto la Vitamin A Zolemba za Othandizira Zaumoyo." https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional.
Dipatimenti ya Ulimi ya United States, Research Research Agricultural National Nutrient Database ya Standard Reference Release 28. https://ndb.nal.usda.gov/ndb/search.