Okuqukethwe
I-Vitamin A Video Ecebile Yokudla
I-Vitamin A (Retinol) ivuselela umzimba we-metabolism, isiza ukugcina ukunwebeka kwesikhumba nezinwele, futhi iqinisa amasosha omzimba. Iveze izakhiwo ze-antioxidant, ijwayele ukusebenza kwesistimu yokuzala, futhi ivimbele ukukhubazeka kokubuka. Ngakho-ke, kuyadingeka ukunikeza umzimba inani elidingekayo likavithamini A ngokwethula ukudla okunothe nge-Retinol ekudleni kwakho.
Yikuphi ukudla okunothe ngovithamini A
I-Vitamin A itholakala emikhiqizweni eminingi yezilwane. Umnikazi werekhodi wokuqukethwe kwawo isibindi (inyama yenkomo, ingulube, inkukhu). I-Vitamin A inothile kwezinye izinhlobo zezinhlanzi ezinamafutha, ulwandle kanye nomfula. Itholakala futhi obisini, ibhotela, imikhiqizo ye-lactic acid namaqanda enkukhu.
Inqwaba yemikhiqizo yezitshalo iqukethe uvithamini A - i-beta-carotene noma "i-provitamin A". Izaqathi zicebile kakhulu ku-carotene. Kukhona i-provitamin A eningi kupelepele obomvu omnandi, amabhilikosi, iparsley, utamatisi, i-broccoli, ulethisi, ithanga, i-persimmon. Amanye amajikijolo acebile ku-carotene: i-hawthorn, i-viburnum, umlotha wezintaba, ama-rose hip. Kukhona imikhiqizo yezilwane (isibonelo, ubisi), equkethe kokubili uvithamini A kanye ne-provitamin A ngasikhathi sinye.
Kodwa-ke, i-beta-carotene ingaguqulwa ibe yi-vitamin A kuphela lapho kukhona khona amafutha, imifino noma imvelaphi yezilwane.
Yingakho ama-saladi e-izaqathe, upelepele omnandi, utamatisi anconywa ukuba afakwe ngamafutha yemifino noma ukhilimu omuncu, hhayi ngemayonnaise.
Kukhona i-provitamin A eningi emkhiqizweni ongavamile wamaRussia njengamazambane amnandi (ubhatata), kanye namaqabunga e-dandelion eyaziwa kakhulu. Ngakho-ke, isibonelo, ngasekupheleni kwentwasahlobo nasekuqaleni kwehlobo, ungakwazi ukwengeza ekudleni kwakho ngesaladi yamaqabunga e-dandelion afakwe uviniga namafutha yemifino. Ukudla okufana ne-red caviar, imajarini, ibhotela, ikhabe, amapentshisi nakho kucebile ku-vitamin A.
Ngokusho kodokotela, isidingo sansuku zonke somuntu omdala sikavithamini A sisukela ku-1,5 kuya ku-2,0 milligrams. Kuleli nani, cishe i-1/3 kufanele ifike ngesimo se-vitamin A ngokwayo, futhi i-2/3 - ngesimo se-beta-carotene.
Kodwa-ke, kubantu abakhulu, kanye nalapho benza umsebenzi ohambisana nokuzikhandla okukhulu ngokomzimba, ukungezwani okukhulu kwezinzwa noma ukwanda kwamehlo okukhathala, umthamo wansuku zonke kavithamini A kufanele unyuswe. Okufanayo kuyadingeka ngenani lezifo zesimiso sokugaya ukudla, ngesikhathi sokukhulelwa, kanye nokuncelisa.
Isici esiphawulekayo se-vitamin A ukuthi ingafakwa esibindi "in reserve". Nokho, lokhu kudinga ukuthi umzimba awunawo uvithamini B4.
Amaqiniso Abalulekile Nge-Vitamin A
Ngokuntuleka kwale vithamini emzimbeni, isikhumba somuntu siba somile, sihlakazekile, silume futhi sibomvu. Ukuzivikela kuncipha, futhi ngenxa yalokho, izifo ezivamile zivela. Uphawu oluyisici lokushoda kwe-vitamin A yilokho okubizwa ngokuthi "ubumpumputhe ebusuku", okungukuthi, ukubonakala okubi kakhulu ekukhanyeni okuphansi. Ngaphezu kwalokho, i-acuity ebonakalayo iyancipha. Izinwele ziba buthuntu, ziba bushelelezi, ziqale ukuwa ngenxa yobuthakathaka bezinwele.
Nokho, ukweqisa kwe-vitamin A nakho kuyingozi. Uma kuningi kakhulu emzimbeni, izinhlungu ekhanda nasemilenzeni zingase ziqale, ukugaya kuyacasula, ukucanuzela kwenhliziyo kwenzeka, okuvame ukuhambisana nokuhlanza, futhi isifiso sokudla nokuzivikela komzimba kuncipha. Umuntu uthola ukozela okwandayo, umuzwa wokunganaki, ukukhathala. Owesifazane onomzimba oshoda nge-Retinol angase angabi nanzalo.
Kwabesifazane, uvithamini A oweqile nawo ungaholela ekungahambi kahle kokuya esikhathini.
I-Vitamin A i-fat-soluble. Ngaphezu kwalokho, ibekezelela kalula ukwelashwa kokushisa isikhathi eside, ngakho-ke lapho upheka noma ufaka ukudla okusemathinini, iningi lale vithamini liyagcinwa.
Njengoba sekushiwo kakade, izaqathe kanye nenani leminye imifino, enemibala ebomvu nephuzi, icebile kakhulu ku-provitamin A. Nokho, lo mthetho awulandelwa ngaso sonke isikhathi. Kunezikhathi lapho okuqukethwe kwe-beta-carotene yemifino enjalo kuphansi kakhulu. Iqiniso liwukuthi ama-nitrate angena enhlabathini ngesikhathi sokubola komanyolo we-nitrogen abhubhisa i-provitamin A.
Okuqukethwe kwe-vitamin A kanye ne-provitamin A obisini nakho kungashintshashintsha kakhulu, kuye ngokuthi inkathi kanye nezimo lapho izinkomo zigcinwa khona. Uma izilwane zingakutholi ukudla okuluhlaza okotshani ebusika, lezi zakhi ezisebisini ziba ngaphansi ngokuphindwe ka-4 kunasehlobo.
I-Pro-vitamin A imunca kangcono umzimba uma uphuza ijusi esanda kulungiswa (imifino noma izithelo). Phela, i-beta-carotene itholakala ngaphakathi kwamangqamuzana esitshalo aqinile, igobolondo lawo eliqukethe i-cellulose. Nomzimba awugayeki. Lapho ugaya imikhiqizo efanayo, ingxenye yezindonga zamaseli iyabhujiswa. Kulula ukuqonda ukuthi lapho ukugaya kunamandla, i-beta-carotene ingamuncwa kakhulu. Kodwa-ke, ijusi elisha kufanele lidliwe ngokushesha ngemva kokulungiswa, njengoba i-provitamin A, lapho ivuliwe emoyeni, iqala ngokushesha i-oxidize.
Kumele kuqashelwe ukuthi ukuze ugcwalise umthamo wansuku zonke we-vitamin A, umuntu udinga ukudla amakhilogremu amaningana izaqathi ngosuku. Uma lokhu kungenzeki, thatha amaphilisi e-Retinol.
Uzofunda mayelana nendlela yokwenza iwayini elenziwe ekhaya esihlokweni esilandelayo.