Ngokuvamile, i-vitamin A ibizwa ngokuthi "i-vitamin yengane", kodwa ngokuphumelela okufanayo inganezelwa kwinani "labesifazane". Kodwa-ke, lokhu kudingekile kumuntu ngamunye, ngemuva kokubamba iqhaza ezinhlelweni eziningi zemvelo. Kuyinto emnandi ukuthi akukho sidingo sokuyithatha nsuku zonke - i-vitamin A iqoqa esibindi futhi umzimba ungasebenzisa njalo izimpahla zayo.
I-Vitamin A: ukusetshenziswa nokusho
Ngaphambi kokuthatha amavithamini A, kubalulekile ukuqonda imisebenzi yayo emzimbeni. Phakathi kwazo kukhona okulandelayo:
- kuyadingeka ngomsebenzi wokuphefumula, izinhlelo zokugaya ukudla;
- kuqinisekisa ukujwayela kwamehlo ukukhanya okuhlukile kwemvelo;
- kudingekile isikhumba esihle, esibushelelezi, esinempilo;
- isekela umsebenzi wezinambuzane ezimangcwabeni zamehlo;
- kuvimbela izifo zenhliziyo;
- ukwandisa ukumelana komzimba ezifweni;
- kunciphisa inqubo yokuguga yomzimba;
- inezindawo ze-antioxidant;
- ishesha ukuphulukiswa kwamanxeba nokushiswa kwelanga;
- ukwakheka kwamathambo, amazinyo nezinwele;
- kuthinta ukuthuthukiswa ngokomzimba nokukhula;
- ukulawulwa kwamaprotheni synthesis;
- ukwandisa ukunakwa;
- kudingekile ekusetshenzisweni komzimba;
- ukwandisa izinga lokuphendula;
- kubalulekile esimisweni somzimba;
- kwandisa impilo yeziguli ze-AIDS.
Ngaphezu kwalokho, ikhono lomdlavuza we-vitamin A lifundiswa kakhulu njengamanje. Njengoba kulula ukuqonda kulolu hlu, le nto ibaluleke kakhulu empilweni yomuntu.
Izimpawu zokuntuleka kwe-Vitamin A
Uma umzimba wakho ungekho lutho, ngokuqinisekile uyokuvumela ukuba uwuqonde. Isibonelo. Uma unesithakazelo samavithamini A, ngokuqinisekile uzomaka okuthile ohlwini:
- ukwehlisa igciwane, ukutheleleka okuvamile;
- ukuzwela okwenyuka koqweqwe lwezinyo;
- umbono omnyama ebusuku (ubumpumputhe ubusuku);
- ukuphuza esikhumbeni, isikhumba esomile, ukubonakala kwamagciwane;
- I-conjunctiva eyomile yeso, umbono ongenakwenzeka;
- izipikili ezikhula kancane;
- ukwephulwa kwenqubo yokukhula (ezinganeni);
- izinwele ezomile, ezinamahloni;
- Izifo zokuphefumula;
- ukungabi nesifiso, ukukhathala;
- ukulala.
Uma uqaphela ukuthi okuningi kwalolu hlu lukhona esimweni sakho, ungakwazi ukwandisa inani lokudla ne-vitamin A ekudleni kwakho, noma uqale ukuthatha amafutha okudoba, noma - i-vitamin complex kusuka ekhemisi. Njalo kukhona inketho engabizi kangako njengama-capsules ngamafutha, lapho lokhu kutholakala khona i-vithamini - ngakho-ke kuhlanganiswa ngokuphelele nomzimba.
Ukuphuza kanjani i-vitamin A?
Uma ukhetha ukhetho lwekhemisi, okuvame ukuthi i-vitamin A yamafutha, ungayiphuza, ngokusho imiyalelo ephaketheni. Ngokuvamile, odokotela batusa izinyathelo ezilandelayo:
- kubantu abadala 800 - 1000 mcg;
- izingane ezingu-400 - 1000 mcg;
- omama abahlengikazi 1200 - 1400 mkg;
- abesifazane abakhulelwe 1000 - 1200 mkg.
Uma uthola ukudla kwakho kwansuku zonke kwalezi vithamini, ngokuqinisekile uzoba nempilo ngezindlela eziningi umuntu.
Uphi i-vitamin A?
Ngaphandle kokukhethwa kwamakhemikhali okudala, kuyasiza ukwazi ukuthi i-vitamin A itholakala ekudleni okuvame ukusetafuleni lakho. Uma ubhala ngokunembile ukudla kwakho, ukudla okungeziwe kwalokhu kungenza futhi
- i-garlic, i-sorrel, i-ulethisi, i-dill, isilimo esidliwayo esinamagatsha anamanzi kanye nama-parsley;
- sea sihlahla sivame ukutholakala, garden ashberry, viburnum, arborean ryadin;
- broccoli, utamatisi, izaqathe, anyanisi oluhlaza, pepper, ithanga;
- i-hawthorn, i-dandelion, izinyathelo ezomile;
- i-apricot, i-persimmon yaseJapane, i-peaches, i-melon;
- ibhotela, ukhilimu omuncu, i-cottage ushizi;
- i-egg yolk, isibindi, igargarini, amafutha wezinhlanzi , i-caviar.
Uma ukudla kwakho kufaka okungenani ukudla okungama-1-2 ngosuku olucebile nge-vitamin A, kakade awukwazi ukukhathazeka ngokuthi ngabe le nto iwanele emzimbeni wakho.