Yikuphi ukudla okuqukethe i-vitamin A?

I-Vitamin A (retinol) yowokuqala emlandweni, ngakho-ke incwadi yokuqala yezinhlamvu zamagama yayikhethwe igama. Libhekisela ezintweni ezincibilika ngamafutha, okungukuthi, azichithi emanzini futhi zidinga ukusebenzisana nento enamafutha, isibonelo, ngamafutha. I-Vitamin A iyasiza kakhulu, ngakho-ke kubalulekile ukwazi ukuthi imiphi imikhiqizo equkethe. Kubalulekile ukuphawula impahla ebalulekile yalesi sici - ikwazi ukuqoqa emzimbeni, futhi izindawo zokugcina zingagcinwa kuze kube unyaka. Yingakho kubalulekile ehlobo ukudla imifino kanye nezithelo ezivuthiwe ovithamini A.

Isenzo se-vitamin A emzimbeni

Abantu abaningi bayazi ngomphumela omuhle walesi sici embonweni, kodwa empeleni, i-retinol inesisindo esikhulu sokwenza. Izingane i-vitamin A iyasiza ngoba kubalulekile ukukhula okuhle. Kubalulekile futhi ekusetshenzisweni kwemithi evamile nokusabalalisa okufanele kwamafutha. I-Vitamin A ihlanganyela ekuqaliseni uhlelo lokugaya, lwesifo, lwe-genitourinary nesifo senhliziyo. I-Retinol iphinda iphendule impilo yezithambo zamathambo namazinyo, futhi iqhaza ekuthuthukiseni amaseli amasha. Kanye ne-vitamin E, i-retinol inesibopho sempilo yesikhumba. Ngisho ne-vitamin A kusiza umzimba ukuba umelane kangcono nemiphumela emibi yezifo nezifo ezehlukene.

Uphi i-vitamin A lapho ukudla khona?

Ngokwezinga elikhulu, imithombo eyinhloko yalezi zinto eziwusizo yimikhiqizo yemvelaphi yezilwane. I-Vitamin A itholakala esibindi nasezinhlakalweni ezincelisayo nezakhamuzi zasolwandle. Phakathi kwakho konke ungakwazi ukubona isimo se-halibut, isibindi namafutha okuqukethe inani elikhulu le-retinol, futhi endaweni yesibini neseyesithathu kukhona i-cod ne-saumon. Kufanele kuqaphele ukuthi inani levithamini A emikhiqizweni yemvelaphi yezilwane ngokuqondile kuxhomeke ekutheni ukudla kudliwa yizilwane nezinhlanzi.

Ukuthola ukuthi i-vitamin A itholakala ekudleni, kufanelekile ukukhuluma ngezithelo, okuyinto nakuba engeyona imithombo yalesi sici, kodwa ngesikhathi esifanayo iqukethe i-beta-carotene, engena emzimbeni futhi ivuselele ukukhiqizwa kwe-retinol. Iningi lazo zonke i-beta-carotene ezitshalweni ezifakwe eluhlaza, orange, obomvu nokuphuzi. Izibonelo zifaka utamatisi, izaqathe, i-pepper bell, ama-apula, ama-apricot, njll.

Okuqukethe i-vitamin A eningi kakhulu:

1. Indawo yokuqala ihlala nge-hawthorn ne-dandelion, ngakho-ke 100 g yezitshalo iqukethe 160% yemigomo yansukuzonke. I-Hawthorn isetshenziselwa ukwenza iziphuzo ezihlukene, kepha i-dandelion inganezelwa kuma-saladi noma enye inyosi yenziwa kuwo.
2. Isinyathelo esilandelayo yi-izaqathe, ngakho-ke ku-100 g yezimpande ezincane ziqukethe isilinganiso se-retinol nsuku zonke.
3. Amajikijolo ama-Skim anesithambile A esiningi futhi ahlanganisa izinga lansuku zonke, udinga ukudla ama-200 g amajikijolo.
4. Phakathi kwemifino ungakhetha pepper elimnandi, i- broccoli nemifino, ngakho-ke ku-100 g kunama-25-30% kuphela wezinga lansuku zonke le-retinol. Kungcono ukusebenzisa imifino ukupheka imifino, ugcwalise ngamafutha yemifino.
5. Isikhundla sesihlanu sesilinganiso, echaza ukuthi ingakanani vithamini A equkethwe emikhiqizo, iqukethe ithanga, i-viburnum, i-ash ash ne-apricot. Ku-100 g yalezi zithelo kuqukethe imali engu-15-20% yemali yansuku zonke.

Isimiso esidingekayo nsuku zonke se-retinol sibalwa ngabanye, ngokucabangela ubulili, ubudala, isimo semvelo nezinye izici. Uma ukukhuluma ngamanani ajwayelekile, amadoda ajwayelekile evamile enza 700-1000 mkg, kanye nabesifazane 600-800 mkg.

Ukwazi ukuthi luhlobo luni lokudla oluqukethe i-vitamin A, kufanele kuqaphele ukuthi noma kunokwenzeka uma ukudla kungadliwa ngokushesha, kusukela ngemuva kokucubungula okushisayo, ukulondolozwa kanye ne-marinovka, inani elikhulu lezinto eziwusizo ziyanyamalala.