6 Ubwino Wathanzi la Vitamini A, Wothandizidwa ndi Sayansi

Zamkati

• 1. Chimateteza Maso Anu ku khungu la usiku ndi kuchepa kwa zaka
• 2. Mutha Kuchepetsa Chiwopsezo Cha Khansa Zina
• 3. Amathandiza chitetezo cha m'thupi
• 4. Amachepetsa Chiwopsezo Cha ziphuphu
• 5. Amathandizira Thanzi Labwino
• 6. Amalimbikitsa Kukula Bwino ndi Kuberekana
• Kutenga Vitamini A Wambiri Kungakhale Kowopsa
• Mfundo Yofunika Kwambiri

Vitamini A ndi dzina lodziwika bwino loti gulu lazinthu zosungunuka ndi mafuta ndizofunikira kwambiri pamoyo wamunthu.

Ndizofunikira pamachitidwe ambiri mthupi lanu, kuphatikiza kukhala ndi mawonekedwe athanzi, kuwonetsetsa kuti chitetezo chamthupi ndi ziwalo zanu zikugwira bwino ntchito ndikuthandizira kukula koyenera kwa makanda m'mimba.

Ndikulimbikitsidwa kuti abambo atenge mcg 900, azimayi 700 mcg ndi ana ndi achinyamata 300-600 mcg wa vitamini A patsiku ().

Mankhwala a Vitamini A amapezeka muzakudya zonse zanyama ndi zamasamba ndipo amabwera m'njira ziwiri: vitamini A yoyamba ndi provitamin A.

Mavitamini A omwe amadziwika kale amadziwika kuti mavitamini, omwe thupi lanu lingagwiritse ntchito momwe liliri. Amapezeka muzogulitsa nyama kuphatikizapo nyama, nkhuku, nsomba ndi mkaka ndipo zimaphatikizapo mankhwala a retinol, retinal ndi retinoic acid.

Provitamin A carotenoids - alpha-carotene, beta-carotene ndi beta-cryptoxanthin - ndiwo mavitamini osagwira ntchito omwe amapezeka muzomera.

Izi zimasinthidwa kukhala mawonekedwe a thupi lanu. Mwachitsanzo, beta-carotene imasinthidwa kukhala retinol (vitamini A) yogwira ntchito m'matumbo anu ang'ono ().

Nazi zotsatira zisanu ndi chimodzi zofunika za vitamini A.

1. Chimateteza Maso Anu ku khungu la usiku ndi kuchepa kwa zaka

Vitamini A ndikofunikira kuti musunge maso anu.

Vitamini amafunika kuti asinthe kuwala komwe kumakhudza diso lanu kukhala chizindikiro chamagetsi chomwe chitha kutumizidwa ku ubongo wanu.

M'malo mwake, chimodzi mwazizindikiro zoyambirira zakusowa kwa vitamini A chitha kukhala khungu lakhungu, lotchedwa nyctalopia ().

Khungu lausiku limapezeka mwa anthu omwe ali ndi vuto la vitamini A, popeza vitamini ndiye gawo lalikulu la pigment rhodopsin.

Rhodopsin imapezeka m'diso la diso lako ndipo imakhudzidwa kwambiri ndi kuwala.

Anthu omwe ali ndi vutoli amatha kuwona bwino masana, koma achepetsa masomphenya mumdima pomwe maso awo amavutikira kuti atenge kuwala pang'ono.

Kuphatikiza pa kupewa khungu usiku, kudya beta-carotene yokwanira kungathandize kuchepetsa kuchepa kwamaso komwe anthu ena amakumana nawo akamakalamba ().

Makina okhudzana ndi zaka zakubadwa (AMD) ndi omwe amachititsa khungu kukhala lotsogola. Ngakhale chifukwa chake chenichenicho sichikudziwika, akuganiza kuti ndi chifukwa cha kuwonongeka kwa ma cell m'diso, chifukwa cha kupsinjika kwa oxidative ().

Kafukufuku Wokhudzana ndi Matenda Okhudzana ndi M'badwo adapeza kuti kupatsa anthu azaka zopitilira 50 kukhala ndi vuto la maso ndi mankhwala owonjezera a antioxidant (kuphatikiza beta-carotene) adachepetsa chiopsezo chawo chokhala ndi vuto lakuthwa kwa macular ndi 25% ().

Komabe, kuwunika kwaposachedwa kwa Cochrane kunapeza kuti beta-carotene zowonjezera zokha sizingalepheretse kapena kuchedwetsa kuchepa kwa maso oyambitsidwa ndi AMD ().

Kudya mavitamini A okwanira kumalepheretsa khungu kukhala ndi khungu ndipo kumatha kuchepetsa kuchepa kwa maso anu.

2. Mutha Kuchepetsa Chiwopsezo Cha Khansa Zina

Khansa imachitika m'maselo achilendo akayamba kukula kapena kugawanika mosadzilamulira.

Popeza vitamini A imagwira ntchito yofunika pakukula ndi kukula kwa maselo anu, momwe zimakhudzira chiopsezo cha khansa komanso gawo popewa khansa ndizosangalatsa kwa asayansi (,).

M'maphunziro owonera, kudya mavitamini A ochulukirapo monga beta-carotene kumalumikizidwa ndi kuchepa kwa mitundu ina ya khansa, kuphatikiza Hodgkin's lymphoma, komanso khansa ya khomo lachiberekero, m'mapapo ndi chikhodzodzo (,,,).

Komabe, ngakhale kuchuluka kwa vitamini A kuchokera kuzakudya zamasamba kumalumikizidwa ndi kuchepa kwa khansa, zakudya zanyama zomwe zimakhala ndi mitundu yambiri ya vitamini A sizimalumikizidwa chimodzimodzi (,).

Momwemonso, zowonjezera mavitamini A sizinawonetsenso zopindulitsa zomwezo ().

M'malo mwake, m'maphunziro ena, osuta omwe amatenga zowonjezera za beta-carotene amakhala ndi chiopsezo chowonjezeka cha khansa yamapapo (,,).

Pakadali pano, ubale wapakati pa mavitamini A mthupi mwanu ndi chiopsezo cha khansa sunamvetsetsebe.

Komabe, umboni wapano ukusonyeza kuti kupeza vitamini A wokwanira, makamaka kuchokera kuzomera, ndikofunikira pakugawika kwama cell athanzi ndipo kumachepetsa chiopsezo cha mitundu ina ya khansa ().

Kudya mavitamini A okwanira kuchokera ku zakudya zonse za mbeu kungachepetse chiopsezo cha khansa zina, kuphatikizapo Hodgkin's lymphoma, komanso khansa ya khomo lachiberekero, m'mapapo ndi chikhodzodzo. Komabe, ubale pakati pa vitamini A ndi khansa sikumveka bwino.

3. Amathandiza chitetezo cha m'thupi

Vitamini A amatenga gawo lofunikira posamalira chitetezo chachilengedwe chamthupi lanu.

Izi zimaphatikizapo zotchinga m'maso mwanu, m'mapapu, m'matumbo ndi kumaliseche zomwe zimathandiza kutchera mabakiteriya ndi zina zotengera.

Zimathandizanso pakupanga ndikugwira ntchito kwa maselo oyera amwazi, omwe amathandiza kulanda ndi kuchotsa mabakiteriya ndi tizilombo toyambitsa matenda m'magazi anu.

Izi zikutanthauza kuti kuchepa kwa vitamini A kumatha kukulitsa chiwopsezo cha matenda ndikuchedwa kuchira ukadwala (,).

M'mayiko ena momwe matenda monga chikuku ndi malungo amafala, kuwongolera kuchepa kwa vitamini A mwa ana kwawonetsedwa kuti kumachepetsa chiopsezo chomwalira ndi matendawa ().

Kukhala ndi vitamini A wokwanira pazakudya zanu kumathandiza kuti chitetezo chamthupi chanu chizikhala chathanzi komanso kuti zizigwira ntchito bwino.

4. Amachepetsa Chiwopsezo Cha ziphuphu

Ziphuphu ndizovuta, zotupa pakhungu.

Anthu omwe ali ndi vutoli amakhala ndi malo owawa komanso mitu yakuda, makamaka kumaso, kumbuyo ndi pachifuwa.

Mawangawa amachitika pamene tiziwalo timene timatulutsa thupi timadzaza ndi khungu lakufa ndi mafuta. Izi zimapezeka m'matumba akhungu lanu ndipo zimatulutsa sebum, mafuta, mafuta omwe amachititsa khungu lanu kukhala lopaka komanso lopanda madzi.

Ngakhale mawanga alibe vuto lililonse, ziphuphu zimatha kukhala ndi vuto lalikulu pamaganizidwe a anthu ndipo zimabweretsa kudzidalira, kuda nkhawa komanso kukhumudwa ().

Udindo weniweni wa vitamini A pakukula ndi kuchiza ziphuphu sikudziwikabe ().

Akuti kuchepa kwa vitamini A kumatha kukulitsa chiopsezo chokhala ndi ziphuphu, chifukwa kumapangitsa kuchuluka kwa protein keratin m'matumba anu atsitsi (26,).

Izi zingawonjezere ngozi yanu yamatenda mwa kupangitsa kuti zikhale zovuta kwambiri kuti maselo akhungu akufa azichotsedwa pamutu waubweya, zomwe zimabweretsa zotchinga.

Mankhwala ena opangira mavitamini A opangira ziphuphu tsopano akupezeka ndi mankhwala.

Isotretinoin ndi chitsanzo chimodzi cha retinoid yamlomo yomwe imathandiza pochiza ziphuphu zazikulu. Komabe, mankhwalawa atha kukhala ndi zovuta zoyipa ndipo ayenera kumangoyang'aniridwa ndi azachipatala (,).

Udindo weniweni wa vitamini A popewa ndi kuchiza ziphuphu sizikudziwika bwinobwino. Komabe, mankhwala opangidwa ndi vitamini-A nthawi zambiri amagwiritsidwa ntchito pochizira ziphuphu.

5. Amathandizira Thanzi Labwino

Zakudya zofunika kwambiri kuti mukhale ndi mafupa athanzi mukamakula ndi mapuloteni, calcium ndi vitamini D.

Komabe, kudya vitamini A wokwanira ndikofunikanso pakukula bwino kwa mafupa, komanso kusowa kwa vitamini imeneyi kumalumikizidwa ndi thanzi lamafupa.

M'malo mwake, anthu omwe ali ndi mavitamini A ochepa m'magazi amakhala pachiwopsezo chachikulu chophwanya mafupa kuposa anthu omwe ali ndi thanzi labwino ().

Kuphatikiza apo, kafukufuku waposachedwa waposachedwa wazaka zaposachedwa adawona kuti anthu omwe ali ndi vitamini A wokwanira kwambiri pazakudya zawo ali ndi kuchepa kwa 6% pachiwopsezo cha mafupa ().

Komabe, mavitamini A ochepa sangakhale vuto lokhalo pankhani yathanzi. Kafukufuku wina apeza kuti anthu omwe amadya kwambiri vitamini A ali pachiwopsezo chachikulu chophukanso ().

Ngakhale zili choncho, izi zapezedwa pazofufuza, zomwe sizingadziwe zoyambitsa ndi zotsatira zake.

Izi zikutanthauza kuti pakadali pano, kulumikizana pakati pa vitamini A ndi thanzi la mafupa sikumveka bwino, ndipo kuyesedwa koyenera kumafunikira kutsimikizira zomwe zawonedwa m'maphunziro owonera.

Kumbukirani kuti momwe mavitamini A okha amakhalira sizomwe zimawopsa kuti mafupa atha kuchepa, komanso kupezeka kwa michere ina, monga vitamini D, imathandizanso ().

Kudya kuchuluka kwa vitamini A kungathandize kuteteza mafupa anu ndikuchepetsa chiopsezo chaphwanyidwa, ngakhale kulumikizana pakati pa mavitamini ndi mafupawa sikumveka bwino.

6. Amalimbikitsa Kukula Bwino ndi Kuberekana

Vitamini A ndikofunikira pakusamalira njira yoberekera mwa abambo ndi amai, komanso kuwonetsetsa kukula kwa miluza panthawi yapakati.

Kafukufuku wamakoswe wofufuza kufunikira kwa vitamini A pakuchulukitsa amuna akuwonetsa kuti kuchepa kumalepheretsa kukula kwa umuna, ndikupangitsa kusabereka (,).

Momwemonso, kafukufuku wazinyama awonetsa kuti kuchepa kwa vitamini A mwa akazi kumatha kukhudza kubereka pochepetsa kuchepa kwa dzira komanso kukhudza kuyikika kwa dzira m'mimba ().

Mwa amayi apakati, vitamini A imathandizanso pakukula ndikukula kwa ziwalo zazikulu ndi zazikulu za mwana wosabadwa, kuphatikiza mafupa, dongosolo lamanjenje, mtima, impso, maso, mapapo ndi kapamba.

Komabe, ngakhale ndizochepa kwambiri kuposa kuchepa kwa vitamini A, vitamini A wochulukirapo panthawi yoyembekezera imatha kuvulaza mwana yemwe akukula komanso imatha kubweretsa zopunduka (,).

Chifukwa chake, akatswiri azaumoyo ambiri amalimbikitsa azimayi kupewa zakudya zomwe zimakhala ndi vitamini A wambiri, monga pâté ndi chiwindi, komanso zowonjezera mavitamini A ali ndi pakati.

Mavitamini A okwanira pazakudya ndizofunikira paumoyo wa uchembere komanso kukula kwa makanda panthawi yapakati.

Kutenga Vitamini A Wambiri Kungakhale Kowopsa

Vitamini A ndi mavitamini osungunuka mafuta, omwe amasungidwa mthupi lanu. Izi zikutanthauza kuti kumwa mopitirira muyeso kumatha kubweretsa zoopsa.

Hypervitaminosis A imayamba chifukwa chodya mavitamini A ochulukirapo kudzera muzakudya zanu kapena zowonjezera zomwe zili ndi vitamini.

Zizindikiro zimatha kukhala ndi nseru, chizungulire, kupweteka mutu, kupweteka ngakhale kufa.

Ngakhale zimatha kuyambitsidwa ndi kudya kwambiri, izi ndizochepa poyerekeza ndikudya mopitilira muyeso kuchokera kuzowonjezera komanso mankhwala.

Kuphatikiza apo, kudya ma provitamin A ochulukirapo mumtundu wazomera kulibe zoopsa zomwezo, chifukwa kutembenukira kwake ku mawonekedwe omwe ali mthupi lanu kumayendetsedwa ().

Kudya mavitamini A ochulukirapo kuchokera ku zakudya za nyama, mankhwala kapena zowonjezera kumatha kukhala poizoni. Kugwiritsa ntchito provitamin A mopitirira muyeso kuchokera kuzakudya zamasamba ndizokayikitsa.

Mfundo Yofunika Kwambiri

Vitamini A ndiyofunikira pazinthu zambiri zofunika mthupi lanu.

Amagwiritsidwa ntchito kukhalabe ndi mawonekedwe athanzi, kuwonetsetsa kuti ziwalo zanu ndi chitetezo cha mthupi zikugwira bwino ntchito, komanso kukhazikitsa kukula kwanthawi yayitali komanso kukula kwa makanda m'mimba.

Mavitamini A ochepa komanso ochepa kwambiri akhoza kukhala ndi zotsatira zoyipa pa thanzi lanu.

Njira zabwino zowonetsetsa kuti mukuyenda bwino ndikudya zakudya zokhala ndi mavitamini A monga gawo la zakudya zanu wamba ndikupewa kuwonjezera pazambiri.