Chikafu chakapfuma muvhitamini A

Zvemukati

• Chinyorwa chezvikafu zvakapfuma muvhitamini A
• Yakakurudzirwa zuva rega rega revhitamini A

Chikafu chakapfuma muVitamin A chinonyanya chiropa, zai yolk uye mafuta ehove. Muriwo wakadai semakarotsi, sipinashi, mango uye papaya zvakare zviwanikwa zvakanaka zvevhitamini iyi nekuti zvine carotenoids, chinhu icho mumuviri chinoshandurwa kuita vhitamini A.

Vitamin A ine mabasa akadai sekuchengetedza kuona, ganda uye hutano hwebvudzi, kusimbisa immune system uye kuona kushanda kwakanaka kwenhengo dzenhengo dzekubereka. Seye antioxidant, zvakakoshawo kudzivirira kukwegura kusati kwasvika, chirwere chemwoyo uye gomarara.

Chinyorwa chezvikafu zvakapfuma muvhitamini A

Tafura iripazasi inoratidza huwandu hwevhitamini A iripo mu100 g yechikafu:

Vitamin A inogona zvakare kuwanikwa mune zvinowedzera zvakaita sehove chiropa mafuta, iyo inogona kushandiswa muzviitiko zvekushomeka kwevhitamini A, zvichitevera kurapwa kana kutungamirwa kwekutungamirwa. Zviratidzo zvekushayikwa kwevhitamini A zvinogona kuratidza nemaronda eganda, kazhinji kutapukirwa uye husiku kupofumadza, kunova ndiko kunetseka kwekugadzirisa kuona munzvimbo dzine mwenje wakaderera. Kazhinji kukanganisa kunokonzerwa nekushaikwa kwevhitamini A kunochinjika, uye mavhitamini anowedzerwa anofanirwa kutorwa kuti ape kushomeka, sekuraira kwekurapa

Yakakurudzirwa zuva rega rega revhitamini A

Vitamin A inoda inosiyana zvinoenderana nedanho rehupenyu:

• Vacheche 0 kusvika 6 mwedzi: 400 mcg / zuva
• Vacheche 6 kusvika 12 mwedzi: 500 mcg / zuva
• Vana kubva pamakore 1 kusvika matatu: 300 mcg / zuva
• Vana vane makore mana kusvika pamakore masere: 400 mcg / zuva
• Vakomana kubva pamakore mapfumbamwe kusvika gumi nematatu ekuberekwa: 600 mcg / zuva
• Vasikana kubva pamakore mapfumbamwe kusvika gumi nematatu ekuberekwa: 600 mcg / zuva
• Varume kubva pamakore gumi nemana ekuberekwa: 900 mcg / zuva
• Vakadzi kubva pamakore gumi nemana ekuberekwa: 700 mcg / zuva
• Vakadzi vane pamuviri: 750 kusvika 770 mcg / zuva
• Vacheche: 1200 kusvika 1300 mcg / zuva

Aya maitiro ndiwo hushoma huwandu hwevitamini A iyo inofanirwa kumedzwa pazuva kuti ichengetedze kushanda kwakakodzera kweiyo muviri.

Kudya kwakasiyana-siyana kwakakwanira kuzadza dosi yezuva nezuva yevhitamini A, saka kungwarira kunofanirwa kutorwa kana uchishandisa vhitamini zvinowedzera pasina zvekurapa kana zvehutungamiriri nhungamiro, sezvo kuwandisa vhitamini A kunokanganisa hutano. Zvimwe zvezviratidzo zvine chekuita nekuwedzererwa kwevhitamini iyi kutemwa nemusoro, kuneta, kusaona zvakanaka, kukotsira, kuda kurutsa, kurasikirwa nechido, kuruma uye kubvunda ganda nekurasikirwa nevhudzi.