Ngokokuqala ngqangi, i- vitamin A yayingenwe izaqathe, ngakho leli qembu laligama ngokuthi i-carotenoids - kusukela ngegama lesiNgisi elithi "isanqante", okusho ukuthi izaqathe. Namuhla kunombala okhanyayo we-orange, isanqante, i-vithamini A ehlobene nathi. Masikhulume ngokuthi ukungabi khona kwevithamini A nokuthi yini okuholela kuyo.
Izimpawu Zokuntula
Uphawu lokuqala "ubumpumputhe ubusuku". Faka igumbi ngokukhanyisa okukhanyayo ebumnyameni bese ubona ukuthi amehlo akho ajabulisa kangakanani ubumnyama:
- ngemizuzwana - nge retinol ulungile;
- cishe imizuzwana engu-10 yisifo sokuntuleka kwevithamini A;
- Imizuzwana engu-20 noma ngaphezulu - awudingi nje ukucabanga ngokuthatha ama-vitamin supplement, kodwa kufanele wenze i-aphoyintimenti ne-oculist.
Lokhu kuhlola kubonisa ukuthi ukungabi nalutho kwevithamini A kungenqunywa ngokungahambisani nesimo sokubona. Uhlobo olufanayo lwama detectors enhle luyisikhumba esinamakhanda - abesifazane abaningi bakhohlisa isikhumba esomile kanye nezinwele ezibophayo ngemikhiqizo yokunakekelwa okusezingeni eliphezulu noma izinguquko ezihlobene nobudala. Empeleni, umzimba ngokusobala awunawo amavithamini.
Kodwa hhayi kuphela ngesisa sesikhumba, i-retinol. Noma yiziphi izicubu ezisebenzayo ngaphansi komthwalo wakhe. Ngakho-ke, lapha ungaphinda uhlanganise nezigobolondo zamalungu angaphakathi, kufaka phakathi amashubhu e-bronchial, futhi, ngokufanayo, ukuqhuma kwe-bronchitis ne-asthma.
Njengokuntuleka kwamanye amavithamini, isibonakaliso sokuntuleka kwevithamini A yilokhu:
- ukuzwela kwezinsini;
- ukukhathala okusheshayo, ukunciphisa amandla okusebenza;
- ukungabi nesifiso socansi.
Sigcwalisa ibhalansi A
Ngesigwebo esibi, kodwa hhayi esiyingozi, sizoshintshela indlela esingagcwalisa ngayo ukungabi nalutho kwe-vitamin A. Okokuqala, ake sikhulume ngokuhlanganiswa kwayo namanye ama-microelements.
I-iron ne-zinc bangabangani abalungile be-vitamin A. Ukuze i-vitamin A iguzwe, i-carotene yabo yenza futhi ihanjiswe kumaseli, idinga i-zinc-conductor ye-vitamin A.
I-Vitamin E - njengoba imisebenzi yalezi amavithamini amabili ifana, izimpawu zizofana. Ngakho-ke, uma ungaqiniseki ukuthi yini oyikho ngempela, thatha izakhi eziningi zevithamini A no-E.
Imikhiqizo |
Umthombo omuhle kakhulu we-vitamin A yizinhlanzi zesibindi namafutha wezinhlanzi , kanye ne-retinol eningi yenkomo yenkomo, izikhupha zamaqanda, ubisi, i-cottage shizi, ibhotela, ukhilimu noshizi. I-Provitamin A - i-carotene itholakala ekutheni izitshalo - ama-apricot, amaperesi, ubhontshisi, isipinashi, izaqathe, i-peas, i-pepper enomnandi, i-broccoli.
Kodwa-ke, ukuze uhlanganise i-vitamin A emikhiqizweni yemifino, kuyadingeka ukuba udle ukudla kufomu eluhlaza.