Vitamini A ndi mamembala a mavitamini a madzi omwe amasungunuka mafuta omwe amaphatikizapo vitamini D , vitamini E , ndi vitamini K.
Ndikofunikira pa masomphenya oyenera, kukula kokwanira, ndi kugawa magawo ndi kusiyana. Ndikofunika kuti chitetezo cha mthupi chigwire ntchito chifukwa ndi kofunikira kuti apange maselo oyera omwe amathandiza kuthana ndi matenda. Muyeneranso kukhala ndi vitamini A kuti mukhale ndi khungu lathanzi komanso mazira.
Kulephera kwa Vitamin A sikukupezeka m'mayiko otukuka, koma zikachitika zingayambitse mavuto owonetsera komanso kutaya chitetezo cha mthupi.
National Academy of Sciences, Engineering, ndi Medicine, Health and Medicine Division yatsimikizira kuti zakudya za mavitamini A (DRI) zimayambira pa zaka komanso kugonana. Zimayimira kuchuluka kwa tsiku ndi tsiku zomwe munthu wathanzi amafunikira, choncho ngati muli ndi vuto lililonse la mankhwala, muyenera kuyankhula ndi dokotala wanu za zofunika za vitamini A.
Zolemba Zowonjezera Zakudya
Amuna
Zaka 1 mpaka 3: 300 micrograms za ntchito za retinol zofanana (mcg RAE) patsiku
Zaka 4 mpaka 8: 400 mcg RAE patsiku
Zaka 9 mpaka 13: 600 mcg RAE patsiku
Zaka 14+: 900 mcg RAE patsiku
Akazi
Zaka 1 mpaka 3: 300 mcg RAE pa tsiku
Zaka 4 mpaka 8: Majekiti 400 pacm tsiku lililonse
Zaka 9 mpaka 13: 600 mcg RAE patsiku
Zaka 14+: 700 mcg RAE patsiku
Vitamini A imapezeka muzitsamba zonse zamasamba ndi zinyama.
Mavitamini A, kapena retinol, omwe amawongolera, amapezeka mu mafuta, mazira, mazira, chiwindi, nyama ndi mkaka wonse.
Magwero a vitamini A amachokera amatchedwa provitamin A carotenoids ndipo amaphatikizapo beta-carotene, alpha-carotene, ndi beta-cryptoxanthin. Thupi lanu limatengera zotsatilazi ndikuzitembenuzira ku mawonekedwe a vitamini A maselo anu.
Ma carotenoids amapezeka mumdima wobiriwira ndi wachikasu, komanso zipatso ndi ndiwo zamasamba.
Vitamini A Zowonjezera
Kafukufuku wina wasonyeza kuti anthu omwe ali ndi mitundu ina ya khansa ali ndi mavitamini A m'munsi mwazi. Ndipo chifukwa chakuti vitamini A imaphatikizapo kusiyana kwa selo, anthu ena adalimbikitsa kumwa vitamini A zowonjezereka pofuna kuchiza kapena kupewa matenda a khansa, koma palibe umboni wa mfundo iyi. Pankhani ya osuta ndudu, kutenga mavitamini a beta-carotene kungapangitse kuti pakhale ngozi ya khansa.
Ndibwino kuti mukhale ndi vitamin A kuchokera ku zipatso ndi ndiwo zamasamba ndi zakudya zina m'malo mowonjezera. Mwinamwake chifukwa cha zina zonse zopindulitsa mankhwala.
Koma ngati mutenga mavitamini A, yang'anani, makamaka ngati muli ndi pakati. Ndipotu, amayi omwe ali ndi pakati sayenera kumwa mavitamini A popanda kuyankhula kwa dokotala poyamba.
Kutenga zakudya zazikulu za vitamini A zowonongeka kwa nthawi yaitali zingayambitse vitamini A poizoni. Institute of Medicine inatsimikiza kuti mitu yapamwamba yolekerera kukhala 3,000 mcg RAE pa tsiku. Vitamini A poizoni angayambitse zilema zoberekera, chiwindi cha chiwindi, komanso kuchepa kwa mitsempha ya mitsempha yomwe imayambitsa matenda otupa thupi.
Zotsatira:
National Academy of Sciences, Engineering, ndi Medicine, Health ndi Medicine Division. "Zolemba Zowonjezera Zakudya Zakudya ndi Machitidwe." Inapezeka pa April 4, 2016. http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.
National Institutes of Health. "Vitamini A." Inapezeka pa April 4, 2016. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
National Institutes of Health, Office of Food Supplements. "Vitamini A Mapepala Othandiza Ogwira Ntchito. Opezeka pa April 4, 2016. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/.