6 Hutano Bhenefiti yeVitamin A, Inotsigirwa neSainzi

Zvemukati

• 1. Inodzivirira Maziso Ako Kubva Kupofumara Husiku uye Kuderera-Kusangana Nezera
• 2. Unogona Kuderedza Njodzi Yako Yevamwe Gomarara
• 3. Inotsigira Hutano immune immune System
• 4. Inoderedza Njodzi Yako Yemakemikari
• 5. Inotsigira Bone Health
• 6. Inosimudzira Hutano Kukura uye Kubereka
• Kutora Zvakawanda Vitamin A Zvinogona Kuva Nenjodzi
• Icho Chinokosha

Vitamin A ndiro izwi rakajairika reboka remafuta-akanyungudika makomputa akakosha zvakanyanya kuhutano hwevanhu.

Izvo zvakakosha kune akawanda maitiro mumuviri wako, kusanganisira kuchengetedza kuona kwakanaka, kuve nechokwadi cheyakajairika mashandiro e immune immune yako uye nhengo uye kubatsira kukura kwakakodzera uye kukura kwevacheche vari mudumbu.

Zvinokurudzirwa kuti varume vawane 900 mcg, vakadzi 700 mcg uye vana nevechiri kuyaruka 300-600 mcg yevhitamini A pazuva ().

Vitamin A makomputa anowanikwa mune zvese mhuka nezvikafu zvezvirimwa uye anouya nenzira mbiri dzakasiyana: preformed vhitamini A uye provitamin A.

Yakagadzirwa vhitamini A inozivikanwa senge inoshanda fomu yevhitamini, iyo inogona kushandiswa nemuviri wako sezvairi. Inowanikwa mune zvigadzirwa zvemhuka zvinosanganisira nyama, huku, hove nemukaka uye inosanganisira macomputer retinol, retinal uye retinoic acid.

Provitamin A carotenoids - alpha-carotene, beta-carotene uye beta-cryptoxanthin - ndiyo isingashande vhitamini inowanikwa muzvirimwa.

Izvi zvinosanganiswa zvinoshandurwa kuita fomu inoshanda mumuviri wako. Semuenzaniso, beta-carotene inoshandurwa kuita retinol (fomu inoshanda yevhitamini A) mudumbu rako diki ().

Heano matanho matanhatu akakosha ehutano evhitamini A.

1. Inodzivirira Maziso Ako Kubva Kupofumara Husiku uye Kuderera-Kusangana Nezera

Vitamin A yakakosha pakuchengetedza maziso ako.

Vitamini inodiwa kushandura mwenje unorova ziso rako kuita chiratidzo chemagetsi chinogona kutumirwa kuuropi hwako.

Muchokwadi, chimwe chezviratidzo zvekutanga zvevhitamini A chinoshaya inogona kuve husiku husiku, inozivikanwa seyctctopia ().

Husiku hupofu hunoitika kune vanhu vane vhitamini A kushomeka, sezvo vhitamini iri chinhu chikuru cheiyo pigment rhodopsin.

Rhodopsin inowanikwa muziso reziso rako uye inonyanya kunetseka kuchiedza.

Vanhu vane chirwere ichi vanogona kuona zvakajairika mukati mezuva, asi vakadzora kuona murima apo maziso avo ari kunetsekana kutora mwenje pamatanho epasi.

Pamusoro pekudzivirira husiku husiku, kudya huwandu hwakaringana hwebeta-carotene kunogona kubatsira kudzora kuderera kwemaziso anoonekwa nevamwe vanhu sezvavanokwegura ().

Zera-rakabatana macular degeneration (AMD) ndiyo inonyanya kukonzera hupofu munyika yakabudirira. Kunyangwe hazvo chikonzero chayo chaicho chisingazivikanwe, inofungidzirwa kuve mhedzisiro yekukuvara kwemaseru kune iyo retina, inokonzerwa neiyo oxidative kusagadzikana ().

Iyo Yezera-Inoenderana Yezve Chirwere cheDhiase Yekudzidza yakaona kuti kupa vanhu vanopfuura makore makumi mashanu nekumwe kuona kwekuona antioxidant yekuwedzera (kusanganisira beta-carotene) kwakadzora njodzi yavo yekukudziridza advanced macular degeneration ne25% ().

Zvisinei, ongororo ichangoburwa yeCochrane yakawana kuti beta-carotene zvinowedzera zvega hazvidziviriri kana kunonoka kuderera kwemaziso anokonzerwa ne AMD ().

Kudya huwandu hwakakwana hwevhitamini A kunodzivirira kukura kwehusiku hupofu uye kunogona kubatsira kudzikisira kudzikira kwakanangana nezera rekuona kwako.

2. Unogona Kuderedza Njodzi Yako Yevamwe Gomarara

Gomarara rinoitika apo masero asina kujairika anotanga kukura kana kukamurana nenzira isingadzoreki.

Sezvo vhitamini A inoita basa rakakosha mukukura uye kukura kwemasero ako, simba rayo panjodzi yekenza uye basa mukudzivirira kenza inofadza masayendisiti (,).

Mune zvidzidzo zvekucherechedza, kudya huwandu hwakawanda hwevhitamini A muchimiro che beta-carotene kwakabatanidzwa nekuderera kwenjodzi yemamwe marudzi ekenza, kusanganisira Hodgkin's lymphoma, pamwe nekenza yemuromo wechibereko, yemapapu neyedundira (,,,).

Asi, kunyangwe kuwanda kwevhitamini A kubva muzvirimwa zvekudyara kwave kwakabatana nenjodzi yakadzikira yekenza, chikafu chemhuka chine mafomu anoshanda evhitamini A hachina kubatana nenzira imwechete (,).

Saizvozvo, vhitamini A zvinowedzera hazvina kuratidza zvakafanana zvinobatsira mhedzisiro ().

Muchokwadi, mune kumwe kuongorora, vanosvuta vanotora beta-carotene zvinowedzera vakawana njodzi yekuwedzera kenza yemapapu (,,).

Parizvino, hukama uripo pakati pevhitamini A mazinga mumuviri wako nekenza njodzi hausati wanyatsonzwisiswa.

Zvakadaro, humbowo hwazvino hunoratidza kuti kuwana zvakakwana vhitamini A, kunyanya kubva kumiti, kwakakosha kune hutano maseru kupatsanura uye kunogona kudzora njodzi yako yemamwe marudzi ekenza ().

Kukwana vhitamini A kudya kubva muzvikafu zvese zvemiti kunogona kudzikisira njodzi yako yemamwe magomarara, kusanganisira Hodgkin's lymphoma, pamwe nekenza yemuchibereko, yemapapu neyedundira. Nekudaro, hukama huripo pakati pevhitamini A negomarara haunzwisiswe zvizere.

3. Inotsigira Hutano immune immune System

Vitamin A inoita basa rakakosha mukuchengetedza muviri wako zvakasikwa.

Izvi zvinosanganisira zvipingaidzo zvemumaziso ako, mapapu, ura uye nhengo dzokubereka nadzo dzinobata mabhakitiriya uye zvimwe zvinotapukira.

Inobatanidzwawo mukugadzirwa nekushanda kwemasero machena eropa, ayo anobatsira kutora uye kujekesa mabhakitiriya uye zvimwe hutachiona kubva muropa rako.

Izvi zvinoreva kuti kushomeka kwevhitamini A kunogona kuwedzera kugona kwako kuzvirwere uye kunonoka kupora paunorwara (,).

Muchokwadi, munyika umo kutapukirwa senge gwirikwiti nemarariya zvakajairika, kugadzirisa kushomeka kwevhitamini A muvana kwakaratidzwa kudzikisa njodzi yekufa nezvirwere izvi ().

Kuva nevhitamini A yakakwana mukudya kwako kunobatsira kuchengetedza immune system yako uye nekushanda zvakanyanya.

4. Inoderedza Njodzi Yako Yemakemikari

Acne chirwere chisingaperi, chinoputira ganda.

Vanhu vane chirwere ichi vanoita maronda anorwadza uye misoro mitema, kazhinji kumeso, musana uye chipfuva.

Aya mavara anoitika kana mabundu akasimba akavharika neganda rakafa nemafuta. Aya magemenzi anowanikwa mune bvudzi follicles paganda rako uye anogadzira sebum, ine mafuta, waxy chinhu chinochengeta ganda rako rakazorwa uye risingapinde mvura.

Kunyangwe iwo makwapa asina kukuvadza mumuviri, acne inogona kukanganisa zvakanyanya hutano hwepfungwa dzevanhu uye inotungamira mukuzvidzora kwakaderera, kushushikana uye kushushikana ().

Basa chairo rinoitwa nevhitamini A mukuvandudza uye kurapwa kweacne zvinoramba zvisina kujeka ().

Izvo zvakataurwa kuti kushayikwa kwevhitamini A kunogona kuwedzera njodzi yako yekukudziridza acne, sezvo ichikonzera kuwanda kweprotein keratin muvhudzi rako rebvudzi (26,).

Izvi zvinowedzera mukana wako weacne nekuita kuti zvinyanye kuomarara maseru eganda akafa kubviswa kubva pane bvudzi follicles, zvichitungamira mukuvhara.

Mimwe mishonga yevhitamini-A-yakavakirwa acne yave kuwanikwa nemushonga.

Isotretinoin mumwe wemuenzaniso wemuromo retinoid iyo inoshanda pakurapa zvakakomba acne. Nekudaro, uyu mushonga unogona kuve nemhedzisiro mhedzisiro uye unofanirwa kutorwa chete pasi pekutarisirwa kwechiremba (,).

Basa chairo revhitamini A mukudzivirira uye kurapwa kweacne haina kujeka. Asi, vhitamini-A-yakavakirwa mishonga inowanzo shandiswa kurapa zvakanyanya acne.

5. Inotsigira Bone Health

Iyo yakakosha mishonga inodiwa kuchengetedza mapfupa ane hutano sezvo iwe zera mapuroteni, calcium uye vhitamini D.

Zvisinei, kudya mavitamini A akakwana kunodikanwawo kuti kukura kwakanaka kwepfupa nekusimukira, uye kushomeka muvhitamini iyi kwakabatanidzwa nehutano husina hutano hwemapfupa.

Muchokwadi, vanhu vane mwero wakaderera weropa vhitamini A vari pangozi yakanyanya yekutyoka kwemapfupa pane vanhu vane hutano hwakanaka ().

Uyezve, meta-ongororo yazvino yekuongorora kwekucherechedza yakawana kuti vanhu vane huwandu hwakanyanya hwevhitamini A yakazara mukudya kwavo vane 6% yakadzikira njodzi yekutyoka ().

Asi, mashoma mavhitamini A anogona kunge asiri iwo ega dambudziko kana zvasvika kune hutano hwemapfupa. Zvimwe zvidzidzo zvakaona kuti vanhu vane huwandu hwakanyanya hwevhitamini A vane njodzi yakanyanya yekutyoka zvakare ().

Kunyangwe zvakadaro, izvi zvakawanikwa zvese zvakavakirwa pazvidzidzo zvekutarisa, izvo zvisingakwanise kuona chinokonzeresa nemhedzisiro.

Izvi zvinoreva kuti parizvino, chinongedzo pakati pevhitamini A uye hutano hwepfupa hachinyatsonzwisisika, uye mimwe miedzo inodzorwa inodiwa kusimbisa izvo zvakaonekwa mukuongorora kwekutarisa.

Ziva kuti vhitamini A chinzvimbo chega hachigadzike njodzi yako yekutyoka, uye kukanganisa kwekuwanikwa kweimwe yakakosha michero, senge vhitamini D, inoitawo basa ().

Kudya huwandu hwakakurudzirwa hwevhitamini A kunogona kubatsira kuchengetedza mapfupa ako uye kudzikisa njodzi yako yekutyoka, asi hukama pakati pevhitamini nehutano hwemapfupa haunzwisiswe zvizere.

6. Inosimudzira Hutano Kukura uye Kubereka

Vitamin A yakakosha pakuchengetedza hutano hwakanaka muhurume nevakadzi, pamwe nekuona kukura kwakanaka uye kukura kwemazai panguva yekuzvitakura.

Rat zvidzidzo zvinoongorora kukosha kwevhitamini A mukuberekesa kwevanhurume zvakaratidza kuti kushomeka kunovharidzira kukura kwembeu dzemurume, zvichikonzera kushaya mbereko (,).

Saizvozvowo, zvidzidzo zvemhuka zvakaratidza kuti kushomeka kwevhitamini A mumadzimai kunogona kukanganisa kubereka kuburikidza nekudzora mhando yezai uye kukanganisa kudyara kwezai mudumbu ().

Mumadzimai akazvitakura, vhitamini A inosanganisirwa mukukura uye kukura kwenhengo zhinji dzakakura uye zvivakwa zvemwana asati aberekwa, kusanganisira marangwanda, tsinga, moyo, itsvo, maziso, mapapu nepancreas.

Asi, kunyange hazvo zvisinganyanyo kuzivikanwa kupfuura kushomeka kwevhitamini A, yakawandisa vhitamini A panguva yekuzvitakura inogona kukuvadza mwana ari kukura zvakare uye inogona kutungamira mukuremara kwekuzvara (,).

Naizvozvo, vatungamiriri vazhinji vehutano vakakurudzira kuti vakadzi vadzivise zvekudya zvine huwandu hwakawanda hwevhitamini A, senge pâté uye chiropa, pamwe nezvinowedzera zvine vhitamini A panguva yepamuviri.

Yakawanda huwandu hwevhitamini A mune chikafu hwakakosha kune hutano hwekubereka uye kukura kwakanaka kwevana panguva yepamuviri.

Kutora Zvakawanda Vitamin A Zvinogona Kuva Nenjodzi

Vitamini A ivhitamini inonyungudika nemafuta, inochengetwa mumuviri wako. Izvi zvinoreva kuti kunyanyisa kushandiswa kunogona kutungamira kumatunhu ane chepfu.

Hypervitaminosis A inokonzerwa nekudya yakawandisa preformed vhitamini A kuburikidza nechikafu chako kana zvinowedzera zvine vhitamini.

Zviratidzo zvinogona kusanganisira kuda kurutsa, dzungu, kutemwa nemusoro, kurwadziwa uye kunyangwe rufu.

Kunyangwe inogona kukonzerwa nekudyiwa zvakanyanya kubva mukudya, izvi hazviwanzo zvichienzaniswa nekuwandisa kubva kune zvinowedzera uye nemishonga.

Pamusoro pezvo, kudya yakawanda yeprovitamin A mune yayo chirimwa fomu haina nengozi dzakafanana, sekushandurwa kwayo kuita fomu inoshanda mumuviri wako inodzorwa ().

Kudya huwandu hwakawanda hweanoshanda vhitamini A kubva kuzvikafu zvemhuka, mishonga kana zvinowedzerwa zvinogona kuva chepfu. Kunyanyisa kunwa kweprovitamin A kubva kune zvekudya zvemiti hazvigoneke.

Icho Chinokosha

Vitamin A yakakosha kune akawanda maitiro akakosha mumuviri wako.

Iyo inoshandiswa kuchengetedza kuona kune hutano, kuve nechokwadi cheyakajairika mashandiro enhengo dzako uye immune system, pamwe nekumisikidza yakajairika kukura uye kukura kwevana vacheche mudumbu.

Ose mashoma uye akawandisa vhitamini A anogona kuve nemhedzisiro pahutano hwako.

Nzira yakanakisa yekuona kuti iwe uwane chiyero chaipo ndeyekudya chikafu chevhitamini-A-chakapfuma sechikamu chekudya kwako kwese uye kudzivirira kunowedzera nemari yakawandisa.