Ukuqaphela kunye neenkcukacha ezithakazelisayo malunga ne-vitamin A
I-Vitamin A, ukuba ulwimi oluqondakalayo - yintoni isikhumba sethu, amehlo kunye namathumbu adinga. Khumbula iingxelo zabazali "Yidla izaqathe, ziza kukhangeleka"? Yonke ngenxa yokuba iqulethe ixabiso le vivitamin. Kuyathakazelisa ukuba i-vitamin ifumene igama elingu-alfabhethi kwizenzululwazi ngenxa yesigqibo esicacileyo kunye nesizathu esilula - lo yi-vitamin yokuqala eyafunyanwa ngabo kwaye, ngendlela, usebenzisa izaqathe. Ngombulelo wophando lwezenzululwazi, oluye lwabonisa ukuba nomthelela omkhulu kumbono wethu, i-American George Wald ngo-1967 yawina umvuzo weNobel.
Ngenye indlela, i-vitamin yethu ibizwa ngokuba yi-retinol. Inomdla obunomdla - uqokelela emzimbeni, ukudala indawo ethile yokugcina, eyenziwa xa kunesidingo. Iqela lamavithamini A (A1, A2, njl. Njl.) Kuthiwa i-carotenoids, ukusuka kwisiNgesi igama lika-carrot, eliguqulelwe kwii-carrots.
Ziziphi ukutya eziqukethe i-vitamin A?
I-retinol ifumaneka kwizinto eziphathekayo zezilwanyana kunye nezityalo. Umxholo omkhulu wemifuno, njengoko sele uyayiqonda, kwiidroti, kodwa iindawo zayo ezifanelekileyo ziyi-broccoli, ithanga, i-pepper yaseBulgaria kunye nesipinashi. Ezi ziqhamo zi-apricots eziphezulu ze-retinol, ii-apula, i-cherries, iidiliya kunye neeperesi. Phakathi kwezinto eziqhelekileyo, iinkokeli zincintiswano kunye neparsley. Kukho into efana nathi kwimveliso, njengebhotela, inkukhu kunye nesibindi sesilwanyana, amaqanda, ukhilimu kunye nobisi.
Ungathabatha njani i-vitamin A kwiifomsile?
Ukuba oogqirha okanye wena ufumene ukungafumaneki kwe-vitamin A, awuyi kuhlaselwa imveliso engentla. Kwii-pharmacy, unokufumana i-vitamin A kwiifomsile, ezenza lula ukugcwala umzimba. Nangona kunjalo, umntu kufuneka aqikelele - ukudlula ngaphezulu kunokubangela i-toxicosis, iingxaki zesibindi, ukulahleka kweenwele, ukucaphuka kunye nezinye iziphumo ezingathandekiyo. Ixabiso levithamini A liphantsi, kwi-2-4 $.
Oogqirha bancoma ukusela amacwecwe a-1-2 ekuseni emva kokutya. Qaphela ukuba wonke umzimba womntu uyingqayizivele, ngoko kungcono ukudibana nogqirha, ingakumbi kuba i-retinol inempahla yokuqokelela umzimba, ngoko ke idala imiphumo emibi yexesha elide.
I-Vitamin A yokuthatha amazinga abantwana, amadoda amakhulu kunye nabasetyhini, abafazi abakhulelweyo
Ngokuxhomekeke kubulili bakho, inani leminyaka, imeko yezempilo jikelele, isisindo sokuthatha i-retinol siya kutshintsha, ngoko ke siya kunika amanqaku athile kuphela. Ukufumana iinkcukacha ezichanekileyo, kufuneka uqhagamshelane nodokotela omele abhale iingcebiso ezithile zokungeniswa.
- Kubantu - 1000 - 1200 mkg (i-60-80 kg yesisindo)
- kubafazi - 700 - 1000 mkg (45-70 kg yesisindo)
- umfazi okhulelwe - 1000-1200 mcg
- abantwana ukususela kwiminyaka eyi-12 ukuya kwe-17-700-1000 mcg
- abantwana ukususela kwiminyaka emi-3 ukuya kwe-11-400-700 mcg
- Kubantwana ukuya kwi-3 iminyaka-300 400 mkg
Indlela yokuchonga ukungabikho kwe vithamini A?
Ukuba ujamelene nalo:
- ukwehla ngokubanzi kwemikhosi;
- kulala;
- ukukhwabanisa ngokukhawuleza kunye ne-scalp ekhuni;
- ukusika kwamehlo, ukumisa i-eyeball;
- umbono waqala ukuwa;
- kubanda kakhulu
mhlawumbi kufanelekile ukuya kudokotela kwaye ufumane umyalelo ocacileyo malunga nokusetyenziswa kwevithamini A kwiifomsile.
Yiba nempilo kwaye ungagula!