Zochita ndi zochititsa chidwi za vitamini A
Vitamini A, ngati chilankhulo chomveka bwino - khungu, maso ndi matumbo athu amafunikira. Kumbukirani mawu a makolo "Idyani kaloti, adzakhala maso abwino"? Zonse chifukwa zili ndi mavitamini ambiri. N'zochititsa chidwi kuti vitamini analandira dzina lachilendo kuchokera kwa asayansi chifukwa chokhalira osagwirizana ndi chifukwa chokha - ichi ndi vitamini yoyamba yomwe inapezeka ndi iwo ndipo, pogwiritsa ntchito kaloti. Chifukwa cha kufufuza kwa sayansi, zomwe zatsimikiziranso kwambiri masomphenya athu, American George Wald mu 1967 adapambana mphoto ya Nobel.
Mwa njira ina, vitamini yathu imatchedwa retinol. Lili ndi mbali yochititsa chidwi - imasonkhanitsa m'thupi, kumapanga malo enaake, omwe amawathandiza ngati akufunikira. Gulu la mavitamini A (A1, A2, etc.) amatchedwa carotenoids, kuchokera ku mawu a Chingelezi a karoti, omwe amatembenuzidwa - kaloti.
Ndi zakudya ziti zomwe zili ndi vitamini A?
Retinol imapezeka muzilombo zonse ndi zamasamba. Mitengo yambiri ya ndiwo zamasamba, monga mumamvetsetsa kale, mu kaloti, koma m'malo mwawo muli broccoli, dzungu, tsabola wa ku Bulgaria ndi sipinachi. Zipatso ndi apricots apamwamba, maapulo, yamatcheri, mphesa ndi yamapichesi. Pakati pa greenery, atsogoleriwa ndi timbewu timatabwa ndi parsley. Pali izi zomwe zimapezeka kwa ife, monga mafuta, nkhuku ndi chiwindi, mazira, kirimu ndi mkaka.
Kodi mungatenge bwanji vitamini A mu makapisozi?
Ngati madokotala kapena inu nokha mwapeza kuti mulibe vitamini A, musati muzitsutsa mankhwalawa. Mu pharmacies, mungapeze vitamini A mu makapisozi, omwe amachepetsa mosavuta thupi. Komabe, munthu ayenera kusamala-kuzidwalitsa zingayambitse matenda a toxicosis, mavuto a chiwindi, tsitsi lachisoni, kukhumudwa ndi zotsatira zina zosasangalatsa. Mtengo wa vitamini A ndi wotsika, pamtundu wa 2-4 $.
Madokotala amalimbikitsa kumwa mapiritsi 1-2 m'mawa mutatha kudya. Dziwani kuti thupi lirilonse liri losiyana, choncho ndi bwino kukaonana ndi dokotala, makamaka popeza retinol ali ndi katundu wophatikizidwa ndi thupi, ndipo chifukwa chake zimayambitsa zotsatira zoipa.
Mavitamini A kudya ana, amuna ndi akazi akulu, amayi apakati
Malinga ndi chikhalidwe chanu, zaka zambiri, chikhalidwe chonse cha thanzi, chizoloŵezi chotenga retinol chidzasintha, kotero tidzakhala ndi ziwerengero zokhazokha. Kuti mupeze deta yolondola, muyenera kuonana ndi dokotala yemwe ayenera kulemba ndondomeko yoyenera kuti alowe.
- Kwa amuna - 1000 - 1200 mkg (60-80 kg wolemera)
- kwa amayi - 700 - 1000 mkg (45-70 kg wolemera)
- kwa amayi apakati - 1000-1200 mcg
- ana kuyambira zaka 12 mpaka 17 - 700 - 1000 mcg
- ana kuyambira zaka 3 mpaka 11 - 400 - 700 mcg
- Kwa ana mpaka zaka 3 - 300 400 mkg
Kodi mungadziwe bwanji kupanda vitamini A?
Ngati mukukumana ndi:
- kuchepa kwa mphamvu;
- kusowa tulo;
- kuthamanga mwadzidzidzi ndi khungu lamoto;
- kudula m'maso, kuyanika kunja kwa diso;
- masomphenya anayamba kugwa;
- kuzizira kawirikawiri
Ndibwino kuti tipite kuchipatala kuti mudziwe zambiri zokhudza kugwiritsira ntchito vitamini A mu makapisozi.
Khalani wathanzi ndipo musadwale!