Zamagulu okhala ndi vitamini A

Asayansi atayamba kuphunzira zinthu zothandiza thupi laumunthu, choyamba anapeza anali retinol - adatchedwa "vitamini A". Vitamini iyi ndi yofunika kwambiri pa moyo wa munthu ndi thanzi lake, choncho ndikofunika kuti vitamini A ikhale mu zakudya zomwe mumadya tsiku lililonse.

Kodi mankhwala omwe ali ndi vitamini A amapereka chiyani?

Anthu ambiri amadziwa kuti mankhwala onse omwe ali ndi vitamini A ali ndi thanzi labwino kwambiri. Komabe, tanthawuzoli silimaphatikizapo zowonjezereka, zowonjezera zambiri za zotsatira za retinol pa thupi la munthu. Ngakhale titangolankhula za zinthu zofunika kwambiri, mndandanda wa ubwino wa vitamini A ndi wochititsa chidwi kwambiri:

• popanda vitamini A mu thupi sitingathe kukhala ndi thanzi labwino;
• thanzi la mafupa ndi mafupa molunjika zimadalira retinol;
• Vitamini A imayambitsa kufalitsa molondola mafuta;
• retinol ndilo vuto la ukalamba: limachepetsetsa ukalamba ndikupangitsa kuti maselo atsopano apitirize kukula thupi lonse;
• Vitamini A ndizofunikira kukhala ndi masomphenya abwino;
• kusowa kwa vitamini A nthawizonse kumachepetsa kuchepa kwa chitetezo;
• machitidwe onse a thupi - majeremusi, m'mimba ndi m'mitsempha - amafunika kuchuluka kwa retinol m'thupi;
• kwa amayi, chofunika kwambiri chimakhala ndi mavitamini A omwe amachititsa achinyamata kukhala achinyamata, komanso thanzi lawo, kutsika komanso kupweteka kwa ziphuphu ndi ziphuphu;
• Mayi wodwala amafunikira kwambiri vitamini A - chifukwa cha kusowa kwake, mwana akhoza kukhala wolemera;
• ndi pa retinol kuti asayansi amatsimikizira zoyembekeza zawo pa ntchito yovuta ya kuchiza odwala khansa (ndipo, ndithudi, iyi ndiyo njira yabwino yothetsera khansa).

Ndi zophweka kumvetsa kuti zakudya zomwe vitamini A zili muzinthu zazikulu ziyenera kuti ziziphatikizidwa pa chakudya cha tsiku ndi tsiku. Iyi si njira yokha yotetezera thanzi lanu, komanso mwayi weniweni wopititsa achinyamata.

Ndi zakudya ziti zomwe zimapezeka mu vitamini A?

Mitundu yomwe ili ndi vitamini A, imakhala yokongola kwambiri, kotero kuti mavuto omwe ali nawo mu zakudya sayenera kuwuka. Choyamba, tcheru khutu ku magulu awa:

• Vitamini A amapezeka mu masamba a chikasu: tomato chikasu, tsabola wa ku Bulgaria;
• Vitamini A amapezeka mu masamba ofiira ndi alanje: kaloti, tomato, tsabola, dzungu;
• Vitamini A wolemera mu ndiwo zamasamba: parsley, sipinachi, tsabola wobiriwira;
• Zipatso za lalanje zimakhalanso ndi vitamini A, ndipo motero mapuloteni akutsogolera;
• kuchokera kumagulu a zinyama, chitsime chabwino cha retinol ndi chiwindi cha ng'ombe;
• Vitamini A ndi olemera mkaka wa mafuta ambiri: mafuta, kirimu, mkaka wonse;
• m'mawa uliwonse mukhoza kuwonjezera thupi lanu ndi vitamini A, kuphatikizapo kudya zakudya ndi dzira - zimakhala ndi retinol zambiri;
• mtsogoleri wovomerezeka wokhudzana ndi mavitamini A - mafuta a nsomba, onse omwe ali okhaokha monga mawonekedwe odyera zakudya, ndi mafuta a chilengedwe, omwe ali mu salimoni, ketto, mphutsi.

Komabe, asayansi amatsindika kuti kukhala ndi vitamini A kwenikweni m'thupi la kuphatikiza zakudya zakudya kungakhale kosakwanira. Nthawi zambiri, mu zakudya zilizonse zomwe zili ndi mavitamini A, zimakhala zogwiritsira ntchito zowonjezeretsa - mwachitsanzo, mafuta omwewo. Mwamwayi, tsopano ali mkati mwake, ndipo kuti apindule thupi ndi zakudya zowonjezera sizidzakhalanso zowawa chifukwa cha kukoma kwake kosangalatsa. Komabe, ndibwinobe kukumbukira zomwe zakudya zili ndi mavitamini, chifukwa izi zidzateteza mavuto aakulu.