Lapho ososayensi baqala ukutadisha izinto eziwusizo emzimbeni womuntu, ukutholakala kokuqala kwakungu-retinol - wanikezwa igama elithi "vithamini A". Le vithamini ibaluleke kakhulu empilweni yomuntu nangempilo, ngakho kubalulekile ukuqinisekisa ukuthi i-vitamin A iqukethwe ekudleni odla nsuku zonke.
Yini imikhiqizo equkethe i-vitamin A?
Abantu abaningi bayazi ukuthi yonke imikhiqizo equkethe i-vitamin A iphilile kakhulu. Kodwa-ke, le ncazelo ejwayelekile ayihlanganisi isixube esinezinhlobonhlobo eziningi, imiphumela eminingi ye-retinol emzimbeni womuntu. Ngisho noma sikhuluma kuphela ngezici ezibaluleke kakhulu, uhlu lwezinzuzo ze-vitamin A luyamangalisa kakhulu:
- ngaphandle kwe-vitamin A emzimbeni akunakwenzeka ukuthi umzimba unempilo;
- impilo yamazinyo namathambo ngokuqondile kuxhomeke ku-retinol;
- I-Vitamin A inesibopho sokusatshalaliswa okufanele kwamafutha;
- i-retinol yiyona eyinhloko yobusha: iyanciphisa ngempela inqubo yokuguga futhi igqugquzela ukuthuthukiswa kwamaseli amasha kuwo wonke umzimba;
- I-vitamin A iyadingeka ukugcina umbono onempilo;
- ukuntuleka kwevithamini A kuhlale kuholela ekunciphiseni ukuzivikela;
- zonke izinhlelo zomzimba - i-genitourinary, esiswini namagciwane - zidinga inani elanele le-retinol emzimbeni;
- abesifazane, ukubaluleka okukhulu kudlalwe yiqiniso lokuthi i-vitamin A ikhuthaza ubusha besikhumba, kanye nempilo, ukuqina nokuphulukiswa kwamazinyo kanye namaconsi;
- owesifazane okhulelwe kakhulu udinga isilinganiso esanele samavithamini A - ngenxa yokuntuleka kwawo, ingane ingase ibe nesisindo;
- ku-retinol ukuthi ososayensi baphephe ithemba labo emsebenzini obunzima wokwelapha iziguli zomdlavuza (futhi, nakanjani, lokhu kuyilungelo lokuvimbela umdlavuza).
Kulula ukuqonda ukuthi ukudla okutholakala khona ku-vitamin A okukhulu kakhulu kumele kufakwe ekudleni kwansuku zonke. Lokhu akuyona nje indlela enhle yokuvikela impilo yakho, kodwa futhi nethuba langempela lokukhulisa intsha.
Yikuphi ukudla okucebile ku-vitamin A?
Imikhiqizo equkethe i-vitamin A, iyathandeka kakhulu ekunambeni kwayo, ngakho-ke izinkinga ngokufakwa kwazo ekudleni akufanele ziphakame. Okokuqala, qaphela amaqembu alandelayo:
- I-Vitamin A itholakala emifino ephuzi: utamatisi ophuzi, i-pepper yaseBulgaria;
- I-Vitamin A itholakala emifino ebomvu neyolintshi: izaqathe, utamatisi, i-pepper, ithanga;
- i-vitamin A ecebile ngemifino eluhlaza: i-parsley, isipinashi, i-pepper eluhlaza;
- Izithelo ze-orange nazo zinevithamini A ecebile, futhi ngale ndlela umphemeli uhola;
- kusuka emikhiqizweni yemvelaphi yezilwane, umthombo omuhle kakhulu we-retinol yisibindi sesilwane;
- i-vitamin A icebile kakhulu emikhiqizweni eminingi yobisi: ubhotela, ukhilimu, ubisi lonke;
- njalo ekuseni ungacebisa umzimba wakho ngevithamini A, kuhlanganise ekudleni kwanoma yikuphi isidlo namaqanda amaqanda - aqukethe eziningi ze-retinol;
- umholi owaziwayo kokuqukethwe kwamavithamini A - amafutha enhlanzi, kokubili njengokungasese ngendlela yokudla okunye okudlayo, namafutha emvelo, akhona ku-saumon, ku-ket, nase-trout.
Noma kunjalo, ososayensi bagcizelela ukuthi ngokuntula okungokoqobo kwevithamini A emzimbeni wokufakwa okulula kokudla ekudleni kungenzeke. Ezimweni ezinzima, kunoma yikuphi ukudla kunamavithamini A amaningi, kusadingeka besebenzisa ama-supplements - isibonelo, amafutha anhlanzi afanayo. Ngenhlanhla, manje ihlanganisiwe, futhi ukucebisa umzimba ngezakhi zomzimba ngeke kusadingeka ukuthi uhlupheke ekunambeni kwawo okungathandeki. Noma kunjalo, kusadingeka sikhumbule ukuthi yikuphi ukudla okuqukethe amavithamini, ngoba lokhu kuzovimbela izimo ezingathà sina.