Zizindikiro ndi Zizindikiro Zakusowa Kwa Vitamini A.

Zamkati

• 1. Khungu Louma
• 2. Maso Ouma
• 3. Khungu Lamadzulo
• 4. Kusabereka ndi Vuto Loyembekezera
• 5. Kukula Kochedwa
• 6. Matenda a Kumero ndi M'chifuwa
• 7. Machiritso Osauka
• 8. Ziphuphu ndi Kutuluka
• Kuopsa kwa Vitamini A Wambiri
• Mfundo Yofunika Kwambiri

Vitamini A ndi mavitamini osungunuka mafuta omwe ndi ofunikira pazinthu zambiri zamthupi, kuphatikiza kuwona bwino, chitetezo champhamvu chamthupi, kubereka komanso thanzi labwino pakhungu.

Pali mitundu iwiri ya vitamini A yomwe imapezeka mu zakudya: vitamini A yoyambirira ndi provitamin A (1).

Mavitamini A opangidwa kale amadziwika kuti retinol ndipo amapezeka nyama, nsomba, mazira ndi mkaka.

Kumbali inayi, thupi limasandutsa ma carotenoids muzakudya zamasamba, monga zipatso zofiira, zobiriwira, zachikasu ndi lalanje, kukhala vitamini A ().

Ngakhale kusowa sikupezeka kawirikawiri m'maiko otukuka, anthu ambiri omwe akutukuka kumene samapeza vitamini A.

Omwe ali pachiwopsezo chachikulu chakusowa ndi amayi apakati, amayi oyamwitsa, makanda ndi ana. Cystic fibrosis ndi kutsekula m'mimba kumathandizanso kuti mukhale ndi vuto lakusowa.

Nazi zizindikilo 8 zakusowa kwa vitamini A.

1. Khungu Louma

Vitamini A ndikofunikira pakupanga ndikukonza maselo amkhungu. Zimathandizanso kulimbana ndi kutupa chifukwa cha zovuta zina za khungu ().

Kusapeza vitamini A wokwanira kumatha kukhala chifukwa chakukula kwa chikanga ndi mavuto ena akhungu ().

Chikanga ndi vuto lomwe limayambitsa khungu louma, loyabwa komanso lotupa. Kafukufuku wowerengeka wazachipatala awonetsa alitretinoin, mankhwala akuchipatala okhala ndi ntchito ya vitamini A, kuti azitha kuchiza chikanga (, 5,).

Pakafukufuku umodzi wamasabata 12, anthu omwe ali ndi chikanga chosatha omwe adatenga 10-40 mg ya alitretinoin patsiku adakumana ndi kuchepa kwa 53% pazizindikiro zawo ().

Kumbukirani kuti khungu louma limatha kukhala ndi zifukwa zambiri, koma kusowa kwa vitamini A nthawi yayitali kungakhale chifukwa.

Vitamini A amatenga gawo lofunikira pakukonza khungu ndipo amathandizira kulimbana ndi kutupa. Kuperewera kwa michere iyi kumatha kubweretsa khungu lotupa.

2. Maso Ouma

Mavuto amaso ndi ena mwazinthu zodziwika bwino zokhudzana ndi kuchepa kwa vitamini A.

Zikakhala zovuta kwambiri, kusapeza vitamini A wokwanira kumatha kudzetsa khungu kapena kufa kwa diso, zomwe zimadziwika ndi zilembo zotchedwa mawanga a Bitot (,).

Maso owuma, kapena kulephera kutulutsa misozi, ndi chimodzi mwazizindikiro zoyambirira zakusowa kwa vitamini A.

Ana aang'ono ku India, Africa ndi Southeast Asia omwe amadya zakudya zopanda vitamini A ali pachiwopsezo chotenga maso owuma ().

Kuphatikiza ndi vitamini A kumatha kusintha vutoli.

Kafukufuku wina adapeza kuti kuchuluka kwa vitamini A kumachepetsa kuchuluka kwa maso owuma ndi 63% mwa makanda ndi ana omwe amamwa zowonjezera miyezi 16 ().

Kulephera kwa Vitamini A kumatha kuyambitsa maso owuma, khungu kapena kumaso, komwe kumatchedwanso kuti mawanga a Bitot. Chimodzi mwazizindikiro zoyambirira zakusowa nthawi zambiri ndikulephera kutulutsa misozi.

3. Khungu Lamadzulo

Kulephera kwakukulu kwa vitamini A kumatha kubweretsa khungu usiku ().

Kafukufuku wowunika angapo adanenapo zakuchuluka kwakhungu usiku mu mayiko omwe akutukuka (,,,).

Chifukwa chakukula kwa vutoli, akatswiri azaumoyo agwira ntchito kuti athetse mavitamini A mwa anthu omwe ali pachiwopsezo cha khungu usiku.

Pakafukufuku wina, azimayi omwe ali ndi khungu lakhungu adapatsidwa vitamini A ngati chakudya kapena zowonjezera. Mitundu yonse iwiri ya vitamini A idawongolera vutoli. Kukhoza kwa azimayi kuti azolowere mdima kudakulirakulira kupitirira 50% pamasabata asanu ndi limodzi achithandizo ().

Kupeza mavitamini A okwanira ndikofunikira paumoyo wamaso. Zina mwazizindikiro zoyambirira zakusowa kwa vitamini A ndi maso owuma komanso khungu lausiku.

4. Kusabereka ndi Vuto Loyembekezera

Vitamini A ndikofunikira kuti abereke amuna ndi akazi, komanso kukula koyenera kwa makanda.

Ngati mukuvutika kutenga pakati, kusowa kwa vitamini A ikhoza kukhala chimodzi mwazifukwa. Kulephera kwa Vitamini A kumatha kubweretsa kusabereka mwa abambo ndi amai.

Kafukufuku akuwonetsa kuti makoswe achikazi omwe ali ndi vuto la vitamini A amavutika kutenga pakati ndipo amatha kukhala ndi mazira okhala ndi zilema zobereka (17).

Kafukufuku wina akuwonetsa kuti amuna osabereka atha kukhala ndi chosowa chachikulu cha ma antioxidants chifukwa chakumapeto kwa kupsinjika kwa oxidative mthupi lawo. Vitamini A ndi imodzi mwa michere yomwe imakhala ngati antioxidant mthupi ().

Kulephera kwa Vitamini A kumakhudzanso kuperewera padera.

Kafukufuku yemwe adasanthula magawo amwazi wazakudya zosiyanasiyana mwa amayi omwe adasokonekera pafupipafupi adapeza kuti ali ndi mavitamini A () ochepa.

Amuna ndi akazi omwe samapeza vitamini A wokwanira amatha kukhala ndi vuto la kubereka. Vitamini A wocheperako mwa makolo amathanso kuyambitsa kupita padera kapena kupunduka.

5. Kukula Kochedwa

Ana omwe sapeza vitamini A wokwanira amatha kukula movutikira. Izi ndichifukwa choti vitamini A ndiyofunikira pakukula bwino kwa thupi la munthu.

Kafukufuku wochuluka wasonyeza kuti mavitamini A othandizira, okha kapena ndi zakudya zina, amatha kusintha. Ambiri mwa maphunzirowa adachitidwa mwa ana omwe akutukuka kumene (,,,).

M'malo mwake, kafukufuku yemwe adachitika kwa ana opitilira 1,000 ku Indonesia adapeza kuti omwe ali ndi vuto la vitamini A omwe amamwa mankhwala owonjezera kwa miyezi inayi amakula masentimita 0.39 kuposa ana omwe adatenga maloboti ().

Komabe, kuwunikanso kwa kafukufukuyu kwapeza kuti kuwonjezera pa vitamini A kuphatikiza zakudya zina kungakhudze kwambiri kukula kuposa kuwonjezera vitamini A wokha ().

Mwachitsanzo, ana omwe adakula pang'ono ku South Africa omwe adalandira mavitamini ndi michere yambiri anali ndi zaka zazaka zosaposa theka la iwo kuposa omwe adalandira vitamini A () yokha.

Kulephera kwa Vitamini A kumatha kubweretsa kukula kwa ana. Kuphatikizira ndi vitamini A kuphatikiza zakudya zina kumatha kukulitsa kukula kuposa kuwonjezera ndi vitamini A wokha.

6. Matenda a Kumero ndi M'chifuwa

Matenda pafupipafupi, makamaka pakhosi kapena pachifuwa, amatha kukhala chizindikiro cha kuchepa kwa vitamini A.

Vitamini A zowonjezerapo zitha kuthandizira matenda opatsirana, koma zotsatira zake ndizosakanikirana.

Kafukufuku ku ana ku Ecuador adawonetsa kuti ana onenepa kwambiri omwe amatenga 10,000 A I ya vitamini A sabata iliyonse amakhala ndi matenda opumira ochepa kuposa omwe adalandira malobo ().

Kumbali inayi, kuwunikanso kwa ana kunapeza kuti mavitamini A owonjezera akhoza kuwonjezera chiopsezo chotenga matenda am'mero ​​ndi chifuwa ndi 8% ().

Olembawo adati zowonjezera zimayenera kuperekedwa kwa iwo omwe ali ndi vuto lenileni ().

Kuphatikiza apo, malinga ndi kafukufuku wina wokhudza anthu okalamba, kuchuluka kwa magazi a provitamin A carotenoid beta-carotene kumatha kuteteza ku matenda opatsirana ().

Mavitamini A amateteza ana ochepera thupi kumatenda koma amachulukitsa chiopsezo m'magulu ena. Akuluakulu omwe ali ndi vitamini A wambiri m'magazi samatha kudwala matenda am'mero ​​komanso pachifuwa.

7. Machiritso Osauka

Zilonda zomwe sizichira bwino pambuyo povulala kapena kuchitidwa opaleshoni zitha kulumikizidwa ndi mavitamini A ochepa.

Izi ndichifukwa choti vitamini A imalimbikitsa kukhazikitsidwa kwa collagen, gawo lofunikira pakhungu labwino. Kafukufuku akuwonetsa kuti mavitamini A pakamwa komanso pamutu amatha kulimbitsa khungu.

Kafukufuku wamakoswe adapeza kuti vitamini A wapakamwa amapititsa patsogolo kolajeni. Vitamini anali ndi izi ngakhale makoswe anali kumwa ma steroids, omwe amatha kuletsa machiritso a zilonda ().

Kafukufuku wowonjezera wamakoswe adapeza kuti kuchiza khungu ndi vitamini A wapakhungu kumawoneka ngati kuteteza mabala okhudzana ndi matenda ashuga ().

Kafukufuku mwa anthu akuwonetsa zotsatira zomwezo. Amuna okalamba omwe amachiza mabala ndi vitamini A wapakhungu adachepetsa kukula kwa mabala awo, poyerekeza ndi amuna omwe sanagwiritse ntchito zonona ().

Mitundu yapakamwa komanso yam'mutu ya vitamini A imatha kulimbikitsa machiritso, makamaka mwa anthu omwe amakhala ndi zilonda.

8. Ziphuphu ndi Kutuluka

Popeza vitamini A imalimbikitsa kukula kwa khungu ndipo imalimbana ndi kutupa, imatha kuthandiza kupewa kapena kuchiza ziphuphu.

Kafukufuku wambiri walumikiza mavitamini A otsika kwambiri ndi kupezeka kwa ziphuphu (,).

Pakafukufuku umodzi mwa akuluakulu 200, mavitamini A omwe ali ndi ziphuphu anali oposa 80 mcg kutsika kuposa omwe alibe chikhalidwe ().

Mavitamini A apakamwa ndi pakamwa amatha kuchiza ziphuphu. Kafukufuku akuwonetsa kuti mafuta okhala ndi vitamini A amatha kuchepetsa kuchuluka kwa ziphuphu ndi 50% ().

Mtundu wodziwika bwino wa vitamini A wapakamwa womwe umagwiritsidwa ntchito pochiza ziphuphu ndi isotretinoin, kapena Accutane. Mankhwalawa atha kukhala othandiza kuthana ndi ziphuphu koma atha kukhala ndi zovuta zingapo, kuphatikiza kusintha kwa malingaliro ndi zilema zobereka ().

Ziphuphu zimagwirizanitsidwa ndi mavitamini A otsika. Mavitamini A am'kamwa komanso apakompyuta nthawi zambiri amakhala othandiza kuthana ndi ziphuphu koma atha kukhala ndi zovuta zina.

Kuopsa kwa Vitamini A Wambiri

Vitamini A ndiwofunikira paumoyo wonse. Komabe, zambiri mwa izo zitha kukhala zowopsa.

Hypervitaminosis A, kapena vitamini A kawopsedwe, makamaka amachokera pakumwa mankhwala owonjezera a nthawi yayitali. Anthu samakhala ndi vitamini A wambiri kuchokera pazakudya zokha (34).

Mavitamini A owonjezera amasungidwa m'chiwindi ndipo amatha kuyambitsa kawopsedwe ndi zovuta pamavuto, monga kusintha kwa masomphenya, kutupa kwa mafupa, khungu lowuma komanso lolimba, zilonda mkamwa ndi chisokonezo.

Amayi apakati ayenera kusamala kwambiri kuti asadye vitamini A wambiri kuti apewe zovuta zomwe zingabereke.

Nthawi zonse muzifunsa wothandizira zaumoyo wanu musanayambe zowonjezera mavitamini A.

Anthu omwe ali ndi matenda ena angafunike vitamini A. Wochulukirapo, komabe, achikulire ambiri athanzi amafunikira 700-900 mcg patsiku. Amayi omwe akuyamwitsa amafunikira zochulukirapo, pomwe ana amafunikira zochepa (1).

Vitamini A kawopsedwe nthawi zambiri amachokera pakudya vitamini wochuluka kwambiri mu mawonekedwe owonjezera. Zitha kubweretsa zovuta zazikulu, kuphatikiza kusintha kwa masomphenya, zilonda zam'kamwa, kusokonezeka komanso zilema zobereka.

Mfundo Yofunika Kwambiri

Kulephera kwa Vitamini A ndikofala m'maiko omwe akutukuka koma sikupezeka ku America ndi mayiko ena otukuka.

Vitamini A wocheperako amatha kupangitsa khungu lotupa, khungu usiku, kusabereka, kukula kochedwa komanso matenda opumira.

Anthu omwe ali ndi mabala ndi ziphuphu amatha kukhala ndi mavitamini A ochepa m'magazi ndipo amapindula ndi chithandizo chambiri cha vitamini.

Vitamini A imapezeka munyama, mkaka ndi mazira, komanso zakudya zofiira, lalanje, zachikasu komanso zobiriwira. Kuti muwonetsetse kuti muli ndi vitamini A wokwanira, idyani zakudya zosiyanasiyana.

Ngati mukuganiza kuti muli ndi vuto la vitamini A, lankhulani ndi dokotala kapena wothandizira zaumoyo. Ndi zakudya zoyenera ndi zowonjezera, kukonza zosowa kungakhale kosavuta.