Kawirikawiri, vitamini A imatchedwa "vitamini" ya mwana, koma ndi kupambana komweko akhoza kuwonjezeredwa ku chiwerengero cha "akazi". Komabe, chinthu ichi ndi chofunikira kwa munthu aliyense, zitatha zonse zomwe zimakhudza njira zambiri za thupi. Ndizosangalatsa kuti palibe chifukwa choti mutenge tsiku lililonse - vitamini A imagwira pachiwindi ndipo thupi likhoza kugwiritsa ntchito nkhokwe zake nthawi zonse.
Vitamini A: ntchito ndi tanthauzo
Musanayambe kumwa vitamini A, nkofunika kumvetsa ntchito zake m'thupi. Zina mwa izi ndi izi:
- ndizofunika kuntchito ya kupuma, zakudya zakuthambo;
- Kuonetsetsa kuti maso akuyang'ana kuunikira kosiyana kwa chilengedwe;
- Ndikofunikira kwa khungu lokongola, losalala, labwino;
- zimathandizira ntchito ya mawonekedwe a maso;
- amaletsa matenda a mtima;
- amachititsa thupi kukana matenda;
- kuchepetsa ukalamba wa thupi;
- ali ndi antioxidant;
- imachepetsanso machiritso ndi zilonda zamoto;
- kupanga mafupa, mano ndi tsitsi;
- zimakhudza kukula kwa thupi ndi kukula;
- lamulo la mapuloteni;
- kuwonjezera chidwi;
- ndi kofunikira kuti kagwiritsidwe ntchito kamene kagayidwe kake;
- kumawonjezera kuchuluka kwa momwe amachitira;
- Chofunika kwambiri ku chitetezo cha mthupi;
- amachepetsa moyo kwa odwala Edzi.
Kuwonjezera apo, mphamvu ya khansa ya vitamini A ikuphunzira kwambiri pakalipano. Monga momwe zilili zosavuta kumvetsa kuchokera mndandandawu, chinthu ichi chiri chofunika kwambiri kuti munthu akhale ndi thanzi labwino.
Zizindikiro za kusowa kwa Vitamini A
Ngati thupi lanu liribe chinthu chilichonse, lidzakulolani kuti mumvetsetse. Mwachitsanzo. Ngati muli ndi kusowa kwa vitamini A, mudzalembapo kanthu kuchokera pandandanda:
- kuchepa chitetezo chokwanira, matenda opatsirana;
- kukhudzidwa kwowonjezereka kwa dzino lachitsulo;
- masomphenya ausiku usiku (khungu la usiku);
- kupaka khungu, khungu louma, maonekedwe a makwinya;
- chowongolera chowongolera cha diso, kusowa kwa masomphenya;
- zowonongeka;
- Kuphwanya kwa kukula (mwa ana);
- ubweya wouma, wonyezimira;
- matenda opuma;
- kusowa kudya, kutopa;
- kusowa tulo.
Mukawona kuti mndandanda wazinthuwu ulipo, mungathe kuwonjezera chiwerengero cha zakudya zomwe muli ndi vitamini A mukudya, kapena kuyamba kumwa nsomba, kapena - vitamini zovuta kuchokera ku mankhwala. Nthawizonse palinso njira yotsika mtengo ngati makapisozi ndi mafuta, omwe mavitaminiwa amasungunuka - kotero amamangiriridwa bwino ndi thupi.
Kodi kumwa vitamini A?
Ngati mutasankha mankhwala, omwe nthawi zambiri amapezeka mavitamini A mu mafuta, mukhoza kumwa, malinga ndi malangizo omwe ali pa phukusi. Kawirikawiri, madokotala amalimbikitsa miyezo yotsatirayi:
- kwa akulu 800 - 1000 mcg;
- kwa ana 400 - 1000 mcg;
- kwa amayi oyamwitsa 1200 - 1400 mkg;
- kwa amayi apakati 1000 - 1200 mkg.
Ngati mumadya vitamini ichi tsiku ndi tsiku, mumakhala wathanzi m'njira zambiri.
Ali kuti vitamini A?
Kuphatikiza pa njira yamakono ya mankhwala, ndibwino kudziwa kuti vitamini A imapezeka mu zakudya zomwe nthawi zambiri zimapezeka patebulo lanu. Ngati mwalemba moyenera zakudya zanu, kudya kwina kumeneku kungathe komanso
- adyo, sorelo, letesi, katsabola, udzu winawake wa udzu ndi parsley;
- nyanja buckthorn, garden ashberry, viburnum, arborean ryadin;
- broccoli, tomato, kaloti, wobiriwira anyezi, tsabola, dzungu;
- hawthorn, dandelion, zouma zouma;
- apricot, Japanese persimmon, yamapichesi, vwende;
- mafuta, kirimu wowawasa, tchizi;
- dzira yolk, chiwindi, margarine, mafuta a nsomba , caviar.
Ngati zakudya zanu zili ndi zakudya zosachepera 1-2 tsiku limodzi mu vitamini A, simungadandaule ngati mankhwalawa ali okwanira m'thupi lanu.