Vitamini A.

Vitamini A ndi mavitamini osungunuka mafuta omwe amasungidwa m'chiwindi.

Pali mitundu iwiri ya vitamini A yomwe imapezeka mu zakudya.

• Mavitamini A opangidwa kale amapezeka mu nyama monga nyama, nsomba, nkhuku, ndi zakudya za mkaka.
• Provitamin A imapezeka mu zakudya zopangidwa ndi mbewu monga zipatso ndi ndiwo zamasamba. Mtundu wodziwika bwino wa vitamini A ndi beta-carotene.

Vitamini A imapezekanso muzakudya zowonjezera. Nthawi zambiri zimabwera ngati retinyl acetate kapena retinyl palmitate (preformed vitamini A), beta-carotene (provitamin A) kapena kuphatikiza kwa preformed ndi provitamin A.

Vitamini A imathandizira kupanga ndi kusunga mano athanzi, mafupa ndi minofu yofewa, mamina ndi khungu. Amadziwikanso ndi dzina loti retinol chifukwa amatulutsa timatumba tating'onoting'ono m'diso la diso.

Vitamini A imalimbikitsa kuwona bwino, makamaka pang'ono. Imathandizanso pakukhala ndi pakati komanso kuyamwitsa.

Vitamini A amapezeka m'mitundu iwiri:

• Retinol: Retinol ndi mtundu wa vitamini A. Umapezeka m'chiwindi cha nyama, mkaka wathunthu, ndi zakudya zina zotetezedwa.
• Carotenoids: Carotenoids ndi utoto wakuda (utoto). Amapezeka mu zakudya zazomera zomwe zimatha kusintha kukhala vitamini A. Pali mitundu yoposa 500 yodziwika bwino ya carotenoids. Imodzi mwa carotenoid ndi beta-carotene.

Beta-carotene ndi antioxidant. Antioxidants amateteza maselo kuti asawonongeke ndi zinthu zotchedwa zopitilira muyeso zaulere.

Okhazikika mwaulere amakhulupirira kuti:

• Thandizani ku matenda ena okhalitsa
• Chitani mbali pakukalamba

Kudya zakudya za beta-carotene kungachepetse chiopsezo cha khansa.

Zowonjezera za Beta-carotene zikuwoneka kuti sizichepetsa chiopsezo cha khansa.

Vitamini A imachokera ku nyama, monga mazira, nyama, mkaka wolimba, tchizi, kirimu, chiwindi, impso, cod, ndi mafuta a nsomba a halibut.

Komabe, zambiri mwazimenezi, kupatula mkaka wolimba wokhala ndi Vitamini A, zili ndi mafuta ambiri komanso cholesterol.

Mavitamini A abwino kwambiri ndi awa:

• Cod mafuta a chiwindi
• Mazira
• Miphika yam'mawa yolimbikitsidwa
• Mkaka wolimba kwambiri
• Orange ndi chikasu masamba ndi zipatso
• Zina mwa beta-carotene monga broccoli, sipinachi, ndi masamba obiriwira obiriwira kwambiri

Mtundu wa chipatso kapena ndiwo zamasamba ukamakulitsa, kuchuluka kwa beta-carotene kumakulitsa kwambiri. Masamba a beta-carotene ali ndi mafuta komanso mafuta-cholesterol. Mayamwidwe awo amakula bwino ngati izi zimadyedwa ndi mafuta.

KULEPHERA:

Ngati simupeza vitamini A wokwanira, mumakhala pachiwopsezo chachikulu cha mavuto amaso monga:

• Khungu losintha usiku
• Zowonongeka zosasinthika zomwe zimadziwika kuti xerophthalmia

Kusowa kwa vitamini A kumatha kubweretsa matenda a hyperkeratosis kapena khungu louma.

KWAMBIRI:

Mukalandira vitamini A wambiri, mutha kudwala.

• Mavitamini A ambiri amathanso kupundula.
• Kawirikawiri poyizoni wa vitamini A amapezeka kwambiri munthu wamkulu akamamwa mavitamini A.
• Mavitamini a vitamini A amatha kukhala achikulire omwe nthawi zambiri amatenga 25,000 IU patsiku.

Ana ndi ana amakhudzidwa kwambiri ndi vitamini A. Amatha kudwala atamwa pang'ono vitamini A kapena vitamini A wokhala ndi zinthu monga retinol (yomwe imapezeka m'mafuta a khungu).

Kuchuluka kwa beta-carotene sikungakupangitseni kudwala. Komabe, beta-carotene yambiri imatha kusintha khungu kukhala lachikaso kapena lalanje. Mtundu wa khungu umabwerera mwakale mukamachepetsa kudya kwa beta-carotene.

Njira yabwino yopezera mavitamini ofunikira tsiku ndi tsiku ndikudya zipatso, ndiwo zamasamba, zakudya zamkaka zolimba, nyemba (nyemba zouma), mphodza, ndi mbewu zonse.

Food and Nutrition Board of the Institute of Medicine - Dietary Reference Intakes (DRIs) Othandizira Othandizira anthu omwe ali ndi vitamini A:

Makanda (pafupifupi kudya)

• Miyezi 0 mpaka 6: ma micrograms 400 patsiku (mcg / tsiku)
• Miyezi 7 mpaka 12: 500 mcg / tsiku

Mavuto a mavitamini omwe amalimbikitsidwa ndi kuchuluka kwa mavitamini omwe anthu ambiri amafunikira tsiku lililonse. RDA ya mavitamini itha kugwiritsidwa ntchito ngati zolinga za munthu aliyense.

Ana (RDA)

• Zaka 1 mpaka 3: 300 mcg / tsiku
• Zaka 4 mpaka 8: 400 mcg / tsiku
• Zaka 9 mpaka 13: 600 mcg / tsiku

Achinyamata ndi akulu (RDA)

• Amuna azaka 14 kapena kupitirira: 900 mcg / tsiku
• Azimayi azaka 14 kapena kupitirira: 700 mcg / tsiku (kwa akazi azaka zapakati pa 19 mpaka 50, 770 mcg / tsiku panthawi yapakati ndi 1,300 mcg / tsiku poyamwitsa)

Momwe mavitamini ambiri amafunikira amatengera zaka zanu komanso kugonana. Zinthu zina, monga mimba ndi thanzi lanu, ndizofunikanso. Funsani wothandizira zaumoyo wanu kuti ndi mlingo wanji wabwino kwa inu.

Retinol; Diso; Asidi retinoic; Ma Carotenoids

• Vitamini A amapindula
• Vitamini A gwero

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Ross CA. Kuperewera kwa Vitamini A ndi kuchuluka. Mu: Kliegman RM, St. Geme JW, Blum NJ, Shah SS, Tasker RC, Wilson KM, olemba. Nelson Textbook of Pediatrics. Wolemba 21. Philadelphia, PA: Elsevier; 2020: chap 61.

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