Vitamini A (retinol) inali yoyamba m'mbiri, choncho kalata yoyamba ya zilembo zinasankhidwa dzina. Limatanthawuza zinthu zomwe zimakhala zosungunuka mafuta, ndiko kuti, sizimasungunuka m'madzi ndipo zimafuna kuyanjana ndi chinthu chobiriwira, mwachitsanzo, ndi mafuta. Vitamini A ndi othandiza kwambiri, motero ndikofunika kudziwa zomwe zilipo. Ndibwino kuti muzindikire katundu wofunikira wa chinthu ichi - amatha kudziunjikira mu thupi, ndipo zosungira zingasungidwe kwa chaka. Ndicho chifukwa chake chilimwe chilimwe kudya masamba ndi zipatso zomwe zili ndi vitamini A.
Katemera wa vitamini A pa thupi
Anthu ambiri amadziwa za zotsatira zabwino za zinthu izi m'masomphenya, koma kwenikweni, Retinol ali ndi zochita zambiri. Ana a vitamini A ndi othandiza chifukwa ndi kofunikira kukula. Nkofunikanso kuti thupi likhale lokhazikika komanso ligawidwe loyenera la mafuta. Vitamini A ikugwira nawo ntchito yeniyeni ya zakudya, mantha, machitidwe okhudza thupi komanso mavoti a mtima. Retinol amathandizanso ku thanzi la mafupa ndi mano, ndipo amathandizanso pakukula kwa maselo atsopano. Pamodzi ndi vitamini E, retinol ndi amene amachititsa thanzi labwino. Ngakhale vitamini A imathandiza thupi kulimbana ndi zotsatira zoopsa za matenda osiyanasiyana.
Kodi vitamini A ali kuti zakudya?
Kuwonjezera apo, magwero aakulu a mankhwala othandizawa ndi opangidwa ndi zinyama. Vitamini A amapezeka m'chiwindi ndi mafuta a nyama zakutchire ndi anthu okhala m'nyanja. Mwa zonse zomwe mungathe kuzidziwa, chiwindi ndi mafuta omwe ali ndi retinol yambiri, ndipo m'dera lachiwiri ndi lachitatu pali cod ndi saumoni. Ndikoyenera kudziwa kuti kuchuluka kwa vitamini A muzinthu zochokera kuzilombo kumadalira momwe chakudya chimadyedwa ndi nyama ndi nsomba.
Kupeza komwe vitamini A imapezeka mu zakudya, tiyenera kutchula za zipatso, zomwe zimakhala kuti sizinachokera kwa mankhwalawa, koma nthawi yomweyo zimakhala ndi beta-carotene, yomwe imalowa m'thupi ndikuyambitsa njira yopangira retinol. Mitengo yambiri ya beta-carotene mu zipatso zomwe zimakhala zobiriwira, zofiira, zofiira ndi zachikasu. Zitsanzo monga tomato, kaloti, belu tsabola, maapulo, apricots, ndi zina zotero.
Chimene chiri ndi vitamini A kwambiri:
- Malo oyambirira akukhala ndi hawthorn ndi dandelion, kotero 100 g ya zomera ili ndi 160% ya chizoloŵezi cha tsiku ndi tsiku. Ma Hawthorn amagwiritsidwa ntchito popanga zakumwa zosiyana, koma dandelion ikhoza kuwonjezeredwa ku saladi kapena kupangidwa uchi.
- Gawo lotsatira ndi kaloti, kotero mu 100 g ya mizu yazing'ono imakhala ndi retinol tsiku lililonse.
- Mavitamini apamwamba ali ndi vitamini A wambiri ndipo amayenera kuyeza mlingo wa tsiku ndi tsiku, muyenera kudya 200 g wa zipatso.
- Pakati pa ndiwo zamasamba mungasankhe tsabola okoma, broccoli ndi masamba, kotero mu 100 g pali 25-30% chabe ya mlingo wa retinol. Ndibwino kugwiritsa ntchito ndiwo zamasamba pophika ndiwo zamasamba, kuzidzaza ndi mafuta a masamba.
- Udindo wachisanu wa chiwerengerocho, kufotokoza momwe vitamin A imakhalira muzogulitsa, ili ndi dzungu, viburnum, phulusa la mapiri ndi apricot. Mu 100 g ya zipatso izi muli 15-20% ya malipiro a tsiku ndi tsiku.
Chizoloŵezi chofunikira cha tsiku ndi tsiku cha retinol chiwerengedwa payekha, kulingalira za kugonana, zaka, chikhalidwe cha zamoyo ndi zina. Ngati mungalankhule za mtengo wapatali, amuna omwe amazoloŵera tsiku ndi tsiku amapanga 700-1000 mkg, ndi amayi 600-800 mkg.
Kudziwa kuti ndi zakudya ziti zomwe zili ndi vitamini A, ndikuyenera kuzindikira kuti ngati kuli kotheka, zakudyazo ziyenera kudyedwa mwatsopano, popeza zitatha kutentha, kuteteza ndi marinovka, mankhwala ochuluka amatha.