Okuqukethwe
Uvithamini # 1: wezempilo nokuzivikela komzimba
Uvithamini A uyinto esemqoka ekudleni okunempilo. Lokhu yilokho izazi zokudla okunempilo ezikusho njalo. Kungani ilusizo kangaka? Ake sifunde ndawonye incazelo kavithamini A, umphumela wayo emzimbeni nasemithonjeni yayo ebaluleke kakhulu. Futhi ngasikhathi sinye, sizokwazi ukuthi ungayilimazi kanjani impilo yakho ngokunakekelwa ngokweqile.
Soldier Universal
U-Vitamin A, ne-Retinol ngokwesayensi, kungokwesigaba se-fat-soluble. Eqinisweni, lokhu kusho ukuthi uvithamini A emzimbeni womuntu umuncwa kangcono kakhulu ngokuhlanganiswa namafutha ahlukahlukene.
Imisebenzi kavithamini A emzimbeni ingabhalwa amahora, ngoba ibandakanyeka emsebenzini wazo zonke izitho nezinhlelo. Imvamisa bakhuluma ngezinzuzo zayo zombono. Kuyasiza impela ukukhiqiza izinto ezikhethekile ku-retina yeso ezithuthukisa isimo sazo. Ngaphandle kukavithamini A emzimbeni, imetabolism ayinakwenzeka ngokomthetho. I-Retinol ithinta amaprotheni synthesis kanye nokusatshalaliswa kwamafutha omzimba. Iphinde iqinise ulwelwesi lweseli, ivikele ekuhlaselweni okukhululekile kwamahhala. Akumangalisi ukuthi kubhekwe njenge-antioxidant yemvelo enamandla.
Kunikezelwe abesifazane nezingane
Indima kavithamini A emzimbeni wowesifazane ibonakala kakhulu, kufaka phakathi impilo yohlelo lokuzala. Ngaphezu kwalokho, kuqinisekisa ukukhula okujwayelekile kombungu ngesikhathi sokukhulelwa. Ngokwesikhumba sobuso, uvithamini A uyisidakamizwa sangempela sobusha. Emva kwakho konke, ibuyisa amaseli futhi inyuse ukukhiqizwa kwe-collagen. Kungakho i-Retinol ivame ukungezwa kokhilimu abalwa nokuguga.
Izinzuzo ezinhle zikavithamini A zomzimba wengane. Kanye ne-calcium, iqinisa amathambo namazinyo, ikhuthaze ukukhula okujwayelekile. UVitamin A ubalulekile enhlizweni enempilo, amaphaphu, kanye nohlelo lokugaya ukudla. Vumelana, kungcono ukusungula umsebenzi wabo kusukela esemncane. Kufakazelwa ukuthi ngenxa yezici ezikhethekile zikavithamini A, umzimba wengane kulula ukubekezelela ingxibongo nesimungumungwane. Ngaphezu kwalokho, kwandisa ukumelana namasosha omzimba.
Okushiwo Okusagolide
Njengoba wazi, ngumthamo kuphela owenza umuthi ube ushevu, futhi ushevu-umuthi. Ukugcina ubungqabavu, umzimba wabantu abadala kufanele uthole ama-micrograms ayi-700-1000 kavithamini A ngosuku, ama-micrograms engane-500-900. Njengoba sekushiwo, kufanele kuhlanganiswe namafutha. Lapho kuhlanganiswe ne-vitamin E ne-zinc, umphumela wokuphulukisa nawo uyanda kaningi.
Ngokushoda kukavithamini A emzimbeni womuntu, ubuthakathaka, ukuqwasha, isifiso sokudla esingesihle, imikhuhlane evamile, izipikili ezinomkhuhlane nezinwele. Ezinganeni, ukuntuleka kukavithamini A emzimbeni kuholela ekonakaleni kokukhula kanye nentuthuko ephelele. Kodwa-ke, kubalulekile ukukhumbula ukuthi ukwedlula ivithamini A emzimbeni akuyona ingozi kangako. Kuvusa ukuphazamiseka kokugaya ukudla, i-migraines nokuphazamiseka kwamahomoni. Ngesikhathi sokukhulelwa, kufanele kuthathwe ngokuqinile ngokwemiyalo kadokotela.
Ubuzalwane Bemifino
Yikuphi ukudla okuqukethe uvithamini A? Okokuqala, lena yimifino yemibala ewolintshi, ebomvu nophuzi. Lapha, izaqathe, amathanga, utamatisi nopelepele ziphambi kwawo wonke umuntu. Ehlobo, akukho okungcono kunamasaladi amasha anevithamini A. Gubha izaqathe ku-grater, usike upelepele omnandi ube izingcezu, usike kahle u-200 g weklabishi elimhlophe. Hlanganisa zonke izithako, engeza izindandatho zika-anyanisi obomvu, ezifakwe ngamanzi abilayo. Usawoti kanye nopelepele kubo ukunambitha, inkathi ngamafutha yemifino - isaladi eqabulayo yasehlobo isilungile. Yimiphi imifino equkethe uvithamini A ngaphezu kwalezi? Ama-yam, ama-beet, i-broccoli, i-asparagus kanye nama-celery stalk angaziqhayisa ngemithombo yawo evulekile. Itholakala ngokweqile kumakhambi amasha kanye namasaladi anamaqabunga.
Iziphuzo ezinikeza impilo
Inani elikhulu likavithamini A litholakala ezithelweni. Ukugxila kwizithelo zezimbali eziphuzi neziphuzi. Ikakhulukazi, amabhilikosi, amapentshisi, ama-apula, amapheya, izithelo ezisawolintshi. I-kiwi, uphayinaphu, umango nezinye izithelo ezingajwayelekile zinevithamini A elingaphansi. Ikhabe elinamakha nekhabe elinamanzi nakho kungafakwa kulolu hlu. Kubalulekile hhayi kuphela ukwazi ukuthi yiziphi izithelo eziqukethe uvithamini A, kodwa nokuthi ungazithola kanjani ngokugcwele. Sika amapentshisi ama-2, ubhanana nepheya ube ama-cubes, i-puree ene-blender bese uhlanjululwa ngejusi lewolintshi. Uma kunesidingo, engeza uju futhi uhlobise ngeminti. Ingabe ukhetha ukuhluka kobisi? Bese ushintsha ijusi nge-yogurt yemvelo. Kunoma ikuphi, le smoothie izothuthukisa uvithamini A. womzimba Futhi bonke abantu ekhaya bazoyithanda.
Izipho Zezilwane
Ukudla kwezilwane okunothe ku-vitamin A kubaluleke kakhulu emzimbeni njengokudla kwezitshalo. Abaholi abangafinyeleleki lapha yisibindi sezinkukhu nenyama yenkomo, inhlanzi yasolwandle, i-caviar kanye ne-oyili yezinhlanzi. Ukudla okunothe ku-vitamin A kufaka phakathi u-fat cottage shizi no-ukhilimu omuncu, ushizi ohlukahlukene, izikhupha zamaqanda nebhotela. Kuzo zonke izinhlobo zokupheka zemenyu yasehlobo, inkukhu yesibindi inkukhu ifaneleka kakhulu. Okokuqala, sosa u-anyanisi kanye nezaqathe. Faka kuyo ama-500 g wamacube wesibindi, ama-250 ml wamanzi, usawoti kanye neqabunga le-bay. Imisa inyama imizuzu engama-30 ngaphansi kwesembozo, bese uyisusa bese uhwamuka lonke uketshezi. Ngemuva kokunambitha isibindi nge-50 g yebhotela, shayela nge-blender ibe unamathisela obushelelezi. Ama-sandwich anale pate azojabulisa wonke umndeni, ikakhulukazi uma uwenzela ipikinikini.
Manje njengoba usuyazi ukuthi uvithamini A utholakalaphi, ungenza kalula imenyu yakho yasekhaya ibhalanselane, ibe nempilo futhi ibe mnandi. Ukuvunwa kwehlobo kwezithelo, amavithamini acebile, kanye nezindlela zokupheka ezivela kubafundi beklabhu "Yidla Ekhaya" kuzosiza kulokhu.