Kwa nthawi yoyamba, vitamini A imachokera ku kaloti, choncho gulu ili linatchedwa carotenoids - kuchokera ku Chingerezi "karoti", kutanthauza kaloti. Lero liri ndi lowala lalanje, karoti, vitamini A ikugwirizana ndi ife. Tiyeni tikambirane za kusowa kwa vitamini A ndi zomwe zimatsogolera.
Zizindikiro za Kutaya
Chizindikiro choyamba ndi "khungu la usiku". Lowani chipinda chokhala ndi kuwala kowala mumdima ndipo muwone momwe maso anu amasinthira mpaka mdima:
- mu masekondi awiri - ndi retinol muli bwino;
- pafupi masekondi khumi ndi chizindikiro cha kusowa kwa vitamini A;
- Mphindi 20 kapena kuposerapo - simukuyenera kuganizira zokha zowonjezera mavitamini, komabe muyenera kupanga msonkhano ndi oculist.
Kuyesera uku kukuwonetsa kuti kusowa kwa vitamini A kuli kovomerezeka mwachikhalidwe ndi boma la kuona. Mitundu yowona yabwinoyi imakhalanso khungu ndi tsitsi - amayi ambiri amanyenga khungu louma ndi tsitsi lopweteka chifukwa cha mankhwala osamalidwa bwino kapena kusintha kwa zaka. Ndipotu thupi limakhalabebe mavitamini.
Koma osati chifukwa cha chikondi cha khungu, retinol. Matenda aliwonse ogwirizana pansi pa udindo wake. Kotero, apa mukhoza kuphatikizapo zipolopolo za ziwalo zamkati, kuphatikizapo mazira a bronchial, ndipo, motero, kuwonjezeka kwa bronchitis ndi mphumu.
Mofanana ndi kusowa kwa mavitamini ena, chizindikiro cha kusowa kwa vitamini A ndi:
- kukhudzidwa kwa chingamu;
- kutopa mwamsanga, kuchepetsa mphamvu yogwira ntchito;
- kusowa chilakolako cha kugonana.
Timabweretsanso mavitamini A
Ndi choipa, koma osati chowopsya chachikulu, tidzasinthira momwe tingadzwaniritsire kusowa kwa vitamini A. Choyamba, tiyeni tiyankhule za kuphatikiza kwake ndi ma microelements ena.
Iron ndi zinc ndizofunikira kukhala ndi vitamini A. Kuti vitamini A ichepetsedwe, carotene yawo inapangidwira ndi kuperekedwa ku maselo, imafunikira mavitamini A.
Vitamini E - monga ntchito ya mavitamini awiri ali ofanana, zizindikiro zidzakhala chimodzimodzi. Choncho, ngati simukudziwa chomwe mukusoweka, tengani maofesi ambiri a vitamini A ndi E.
Zamakono |
Mtengo wabwino kwambiri wa vitamini A ndi nsomba za chiwindi ndi nsomba , komanso ma retinol ambiri mu chiwindi cha nkhuku, mazira a mazira, mkaka, kanyumba tchizi, batala, kirimu ndi tchizi. Provitamin A - carotene imapezeka mu zakudya zamasamba - apricots, yamapichesi, nyemba, sipinachi, kaloti, nandolo, tsabola wokoma, broccoli.
Komabe, kuti adziwe mavitamini A kuchokera ku zamasamba, ndikofunikira kudya zakudya mu mawonekedwe opangira.