Vhitamini A

Vitamin A iine mafuta-akanyunguduka vhitamini ayo anochengetwa muchiropa.

Kune mhando mbiri dzevhitamini A dzinowanikwa mukudya.

• Yakagadzirwa vhitamini A inowanikwa mune zvigadzirwa zvemhuka senyama, hove, huku, uye chikafu chemukaka.
• Provitamin A inowanikwa mune zvekudyara-zvinodyiwa senge michero nemiriwo. Rudzi rwakakurumbira rwe pro-vitamin A ndeye beta-carotene.

Vitamin A inowanikwawo mune zvekudya zvinowedzera. Iyo inowanzo kuuya nenzira ye retinyl acetate kana retinyl palmitate (preformed vhitamini A), beta-carotene (provitamin A) kana mubatanidzwa we preformed uye provitamin A.

Vitamin A inobatsira kuumba nekuchengetedza meno ane hutano, marangwanda uye zvinyoro zvinyoro, mamina mamukisi, uye ganda. Iyo inozivikanwa zvakare se retinol nekuti inogadzira iyo pigments mune iyo diso reziso.

Vitamin A inosimudzira kuona kwakanaka, kunyanya mune yakaderera mwenje. Iyo zvakare ine basa mukubata nhumbu uye kuyamwisa.

Vitamini A inowanikwa mumhando mbiri:

• Retinol: Retinol inzira inoshanda yevhitamini A. Inowanikwa muchiropa chemhuka, mukaka wakazara, uye zvimwe zvekudya zvakasimbiswa.
• Carotenoids: Carotenoids ane madema-mavara-mavara (pigments). Ivo vanowanikwa muzvirimwa zvekudya izvo zvinogona kushanduka kuita chinoshanda chimiro chevhitamini A. Kune zvinopfuura mazana mashanu anozivikanwa carotenoids. Imwe yakadaro carotenoid beta-carotene.

Beta-carotene is antioxidant. Antioxidants inodzivirira masero kubva mukukuvara kunokonzerwa nezvinhu zvinonzi mahara radicals.

Mahara radicals anotendwa ku:

• Batsira kune zvimwe zvirwere zvenguva refu
• Ita basa mukukwegura

Kudya zviwanikwa zvekudya zve beta-carotene kunogona kudzora njodzi yekenza.

Beta-carotene zvinowedzera hazviratidzike sedambudziko rekenza.

Vitamin A inouya kubva kune mhuka, senge mazai, nyama, mukaka wakakomberedzwa, chizi, kirimu, chiropa, itsvo, cod, uye halibut hove mafuta.

Nekudaro, mazhinji eaya manyuko, kunze kweVitamin A yakasimbiswa mukaka wakafuta, ane mafuta akazara uye cholesterol.

Kwakanakisa manyuko evhitamini A ndeaya:

• Cod chiropa mafuta
• Mazai
• Yakasimbiswa zviyo zvemangwanani
• Yakasimbiswa mukaka wakasviba
• Orange uye yero miriwo nemichero
• Mamwe masosi e beta-carotene senge broccoli, sipinashi, uye yakawanda yakasvibira yakasvibira, miriwo yemashizha

Iyo yakanyanya kudzika ruvara rwemuchero kana miriwo, inowedzera huwandu hwe beta-carotene. Muriwo masosi e beta-carotene ane mafuta- uye cholesterol-isina. Kubata kwavo kunovandudzwa kana masosi aya achidyiwa nemafuta.

KUSHAYA:

Kana iwe ukasawana zvakakwana vitamini A, une njodzi yakawanda yematambudziko eziso akadai se:

• Reversible husiku hupofu
• Asingadzoreke corneal kukuvara kunozivikanwa se xerophthalmia

Kushaikwa kwevhitamini A kunogona kutungamira kune hyperkeratosis kana yakaoma, ganda ganda.

YEPAMUSOROSORA

Kana iwe ukawana yakawandisa vhitamini A, iwe unogona kurwara.

• Mahombekombe akakura evitamini A anogona zvakare kukonzeresa kutadza kuberekwa.
• Acute vhitamini A chepfu inowanzoitika kana munhu mukuru achitora mazana emazana ezviuru IUs e vitamini A.
• Chisingaperi vhitamini A chepfu inogona kuitika muvakuru vanowanzo tora anopfuura 25,000 IU pazuva.

Vacheche nevana vanonyanya kufunga nezvevhitamini A. Vanogona kurwara mushure mekutora zvidiki zvidiki zvevhitamini A kana vhitamini A-zvine zvigadzirwa senge retinol (inowanikwa mumakanda emakanda).

Huru yakawanda ye beta-carotene haizoite kuti urware. Zvisinei, huwandu hwakawanda hwe beta-carotene hunogona kushandura ganda kuita yero kana orenji. Ruvara rweganda runozodzokera pane zvakajairwa kana iwe uchinge waderedza kunwa kwako kwe beta-carotene.

Nzira yakanakisa yekuwana zvinodikanwa zvezuva nezuva zvemavhitamini akakosha ndeyokudya michero yakasiyana-siyana, miriwo, zvekudya zvemukaka zvakasimbiswa, nyemba (bhinzi dzakaomeswa), nyemba, uye tsanga dzese.

Chikafu uye Chikafu Bhodhi reInstitute of Medicine - Dietary Reference Intakes (DRIs) Yakakurudzirwa Inowanikwa kune vanhu vane vhitamini A:

Vacheche (avhareji yekudya)

• 0 kusvika kumwedzi mitanhatu: mazana mana emakirogiramu pazuva (mcg / zuva)
• Mwedzi 7 kusvika ku12: 500 mcg / zuva

Iyo Yakakurudzirwa Dietary Allowance (RDA) yemavhitamini ndeyekuti yakawanda sei vhitamini yega yega vanhu vazhinji yavanofanira kuwana zuva rega rega. Iyo RDA yemavhitamini inogona kushandiswa sezvinangwa zvemunhu wega wega.

Vana (RDA)

• 1 kusvika kumakore matatu: 300 mcg / zuva
• Makore mana kusvika masere: 400 mcg / zuva
• 9 kusvika 13 makore: 600 mcg / zuva

Vechidiki nevakuru (RDA)

• Varume vane makore gumi nemana zvichikwira: 900 mcg / zuva
• Vakadzi vane makore gumi nemana zvichikwira: 700 mcg / zuva (yevakadzi vane makore 19 kusvika 50, 770 mcg / zuva panguva yepamuviri uye 1,300 mcg / zuva panguva yekuyamwisa)

Yakawanda sei vhitamini yega yega yaunoda zvinoenderana nezera rako uye bonde. Zvimwe zvinhu, sekubata pamuviri uye hutano hwako, zvakakoshawo. Kumbira mupiki wako wezvehutano kuti ndeipi dosi yakanakira iwe.

Retinol; Retinal; Retinoic acid; Carotenoids

• Vitamin A inobatsira
• Vitamin A sosi

Mason JB. Mavhitamini, tsvaga zvicherwa, uye mamwe micronutrients. Mune: Goldman L, Schafer AI, eds. Goldman-Cecil Mushonga. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: chitsiko 218.

Ross CA. Vitamin A kushomeka uye kuwandisa. Mune: Kliegman RM, St. Geme JW, Blum NJ, Shah SS, Tasker RC, Wilson KM, eds. Nelson Chinyorwa chePediatrics. 21st ed. Philadelphia, PA: Elsevier; 2020: chits. 61.

Salwen MJ. Mavhitaminzi uye kuronda zvinhu. Mune: McPherson RA, Pincus MR, eds. Henry's Clinical Diagnosis uye Management nemaLabhoritari Maitiro. 23rd ed. St Louis, MO: Elsevier; 2017: chitsiko 26.

Saka YT. Kushomeka kwezvirwere zvehurongwa hwemitsipa. Mune: Daroff RB, Jankovic J, Mazziotta JC, Pomeroy SL, eds. Bradley's Neurology muClinical Dzidzira. 7th ed. Philadelphia, PA: Elsevier; 2016: chits 85.