Nhoroondo yevhitamini A yakatanga muna 1913, masayendisiti paakawana chinhu chakakomba kuhutano hwevakuru nevana. Fat-soluble retinol yakapihwa zita rekuti "A" - iro rekutanga mavara, uye yakazoonekwa mavitamin-anogadziriswa emvura akarongwa se "B" uye "C".
Kudzidza nezve mabhenefiti evhitamini A akatanga nezvekudya senge bhotoro uye huku yolk. Gare gare zvakazoitika kuti mazhinji ezvose retinol anowanikwa mune chiropa chemhuka (kunyanya mumafuta e cod chiropa). Uye zvakare, vitamini A-akapfuma chikafu anosanganisira tsvuku uye yero miriwo.
// Vitamin A - ndeyei?
Vitamin A chinhu chakakosha mukushanda kwakakodzera kwemaitiro ekudzivirira kwemuviri uye kuchengetedza hutano hwemetabolism. Mune fomu ye retinol, vhitamini A chimwe chikamu chezvizhinji zvemuviri wemunhu (kubva paganda kusvika kune mhasuru uye huropi), ichitarisa maitiro ekurapa uye ekukura.
Chekutanga pane zvese, vhitamini A inodiwa kuti iratidze mahara radicals uye kudzikisira yavo yakaipa mhedzisiro - izvi zvinoderedza kukwegura uye kukura kwemasero ekenza. Iyo inowedzerawo iyo inobatsira mhedzisiro yemamwe antioxidants (ese mavitamin C uye phytonutrients).
Kunyanya, retinol inofanirwa kune ganda ganda uye mucous membranes kuti uchengetedze hutano uye kupora kubva mukukuvara. Zvakanakira zvigadzirwa zvevhitamini A zvinosanganisira kuvandudza mashandiro eiyo collagen, chivakwa chekuvaka chemukati chehunhu.
// Vitamin A - muchidimbu:
- akatanga awona vitamini
- inodiwa kuti uropi hushande uye kusadzivirira
- zvakakosha pakuchengetedza hutano
- inoshanda pamwe chete nevhitamini D, E uye K
// Verenga zvimwe:
- mavhithamini ekuvandudza kushanda kwehuropi
- collagen - ndinofanira kunwa mumapiritsi?
- zvinovaka muviri - runyorwa rwezvakanyanya kukosha
Yakakurudzirwa Zuva nezuva Kubvumidzwa
Kune varume, chinodikanwa chezuva nezuva chevhitamini A chiri 900 mcg (3000 IU), kuvakadzi - 700 mcg (2300 IU). Vechidiki vanoda chinenge mazana matanhatu ezviuru zvegirin retinol (600 IU), uye vana vanoda 2000-300 mcg. Munguva yekuzvitakura uye kuyamwisa, madosi evhitamini A anowanzo kuwedzera.
Sezvo vhitamini A inokwanisa kuunganidza mumatumbu emuviri, kushandiswa kwayo nguva zhinji kwakawandisa kunotungamira mukunyanyisa nekudhakwa. Muganhu wepamusoro weiyo yakachengeteka zuva rega rega hweji ndeye 3000 mcg kune vakuru uye 900 mcg yevana. Muganho wakachengeteka wekushandiswa kumwe chete anenge 9000 mcg.
// Vitamin A - maitiro:
- Kune varume - 900 mcg (3000 IU)
- yevakadzi - 700 mcg (2300 IU)
- yevachiri kuyaruka - 600 mcg (2000 IU)
Vitamini A mune Chikafu
Chikafu chine mhando dzakasiyana dzevhitamini A - carotenoid (beta-carotene) mune zvidyarwa, retinoid - mune mhuka. Sezvo huwandu hwekupinza chirimwa beta-carotene makumi makumi ematanho akaderera, iro rakanakisa sosi yevhitamini A ndiyo mhuka zvigadzirwa.
1. Cod chiropa mafuta
Cod chiropa mafuta haina chete yakakura yetiyamu yevhitamini A - imwechete capsule yakakwana kuvhara iyo yekudya kwemazuva ese - asiwo mamwe mafuta-anogadziriswa mavitamini, pamwe ne omega-3 fatty acids. Pakupedzisira, kuumbwa kwakadai kunodiwa kuitira kweyakajairika kushanda kwemuviri kudzivirira.
// Omega-3 - maitiro ekutora oiri yehove mune macapura?
2. Iropa
Iye anotungamira muvhitamini A mune turkey chiropa - 900% yeyakajairika retinol pa100 g .. Ipapo inotevera nyama yemombe uye yenguruve - 720% yeyakajairwa pane 100 g, uye huku yechiropa inosvika kusvika 370% yeyakajairwa Vitamini A. Zvakakoshawo kuti huwandu hwekusimudzira. retinol kubva pachiropa yakwana.
3. pepper inotapira
Kari tsvuku inotapira uye yero bhero pepper ine kusvika 2100 mcg yevhitamini A pa 100 g - kana 230% yeiyo inokurudzirwa kudya kwemazuva ese. Iyo ine zvakare huwandu hwakanyanya hwevhitamini C. Uyezve, vhitamini A mune girini yakasvibira ine zvishoma zvishoma - chete 20 mcg pa 100 g.
4. Mbatata inotapira
Kunyatsotaura, mbatatisi inotapira (inotapira) ihama iri kure ye dzungu uye karoti, pane yakajairwa mbatatisi. Kune akasiyana marudzi ezvinotapira mbatatisi, inosiyana muvara wepiki - chena, yero uye yepepuru. Yakawanda yevhitamini A inowanikwa, kutanga kune zvese, mune yero inotapira mbatatisi - 1000 mcg (110% yeiyo yakajairika) pa 100 g.
// Mbatata inotapira - chii icho uye nekubika?
5. Karoti
Carrot (kubva muchiLatin) ine zita rayo kudyara Vitamin A (carotene) carota) - 100 g yechigadzirwa ichi chine 830 mcg kana 90% yezuva nezuva. Muchokwadi, ndiyo karoti ndiyo inonyanya kutengesa vhitamini A muzvikafu zvezuva nezuva.
6. Miriwo ine mashizha
Zvisinei nekuti miriwo ine mashizha akasvibirira (sipinachi) ine vhitamini A - anenge mazana mashanu ezviuru kana makumi mashanu muzana ezvezuva nezuva - zvakakosha kuti urangarira kuti ichi chikamu che 500 g.Panyaya saladhi, iyi ndiro hombe - saka, zvakakosha kutarisa huwandu hwechigadzirwa chinoshandiswa.
7. Zvigadzirwa zvemukaka
Vitamin A inowanikwa mune zvese zvinogadzirwa mukaka zvigadzirwa. Iyo inowanikwa zvakanyanya mubhotela (680 mcg kana 75% yakajairika pane 100 g) uye nyoro nyoro (265 mcg kana 30% yakajairika). Icho chidiki chidiki chiduku che retinol chinowanikwa mu cottage cheese uye mumukaka wemafuta. Nekudaro, girazi remukaka iri zana mavhitamini evhitamini A kana 100% yakajairika.
8. Dzungu
Kunge mamwe mimwe miriwo yero-tsvuku miriwo, dzungu rine yakawanda retinol muchimiro che beta-carotene - ndiye anopa chimiro chehunhu. 100 g ye dzungu ine 430 micrograms yevhitamini A - anenge makumi mana muzana ekudya kwezuva nezuva. Mukuwedzera, dzungu rakapfuma mumanyoro fiber.
9. Mazai
Zvakanakira mazai hazvibve chete pane yakakwira yevhitamini yemhuka A, iyo ine huwandu hwakanyanya hwekufungidzira, asiwo pane zvemukati zvelecithin - imwe michero yakakosha kune basa racho. Ziro rimwe chete rezavha rinosvika pamusoro pegumi neshanu muzana rezvinodiwa zvevhitamini A.
// Mangani mazai andinogona kudya pazuva uye vhiki?
10. Meloni
Melon imwe yakanaka inopa vhitamini A. 100 g ye melon ine inosvika zana nemakumi matatu emakirogiramu e beta-carotene - yakaenzana ne170% yehuwandu hwezuva nezuva. Nekudaro, yeuka kuti mwero wekubatwa kwe beta-carotene pazasi chiyero chekubatwa kwevhitamini yemhuka A - 20 μg ye beta-carotene yakaenzana 1/1 kana kunyange 12/1 μg ye retinol kubva pachiropa chehove dzemakungwa.
Kushaikwa uye Kuperevedza - Zviratidzo
Sezvo vhitamini A ndiyo yekutanga kuwanikwa vhitamini, zviratidzo zvekushomeka kwayo kukuru kwakatanga kudzidziswa. Tiri kutaura nezve kurasikirwa kwemaonero, kusagadzikana kwezvirume zvegumbo uye kunyange kufa. Nekudaro, munyika yanhasi, kushomeka kwakadai kwevhitamini A hakuwanzo.
Vitamin A kushomeka kwakashata inodzika yegungwa uye zvepabonde mahormone, inokanganisa kutora kweiyo iron kubva mukudya uye inomhanyisa kukura kwekushaiwa kwesimbi anemia. Kushandiswa zvisina kukwana kwe retinol kune ngozi kune vakadzi - kunyanya kuvakadzi vane pamuviri, sezvo vhitamini ndiyo ine chekuita nehutano hwe "fetus".
// Vitamin A - kushomeka zviratidzo:
- chisingaperi chakaoma ganda uye mucous membranes
- yakadzora nguva yekuchinjisa ziso nerima
- kuora kwebvudzi (kusvika pakurasikirwa)
- kudonha kwakasimba mukusagadzikana
Hypervitaminosis
Retinoids, an synthetic analogues evhitamini A, anowanikwa mune akawanda mafuta ekurapa ganda kana kuwedzera nguva yehuduku hwayo - kubva kunopesana nekukwegura mafuta uye lotions kurwisa kupisa kwezuva, kuenda kumakemikari kugadzirira acne uye kunyangwe mafuta ekutsikisa mamakisi.
Vitamin A mune macapiritsi, kunyanya kupesana nekumashure kwekushandiswa panguva imwechete kweanti-kukaka kirimu yeganda, kunogona kutungamira mukunyanyisa uye kudhakwa. Uye zvakare, vhitamini A nenzira yekuwedzera haina kuwirirana neicho nzira yekurwisa mabhakitiriya kana kutora anticoagulants.
***
Vitamin A inodiwa nemuviri wemunhu kuchengetedza kusachengeteka uye kuona kushanda kwemasokisi ematehwe. Yakawanda yevhitamini iyi inowanikwa mune cod chiropa, inotapira tsvuku tsvuku, karoti uye mbatata inotapira. Kuvhara mvumo yezuva nezuva, zvakakwana kudya 100 g yemakaroti.
Nzvimbo dze data yesainzi:
Source: neone.ru
- Vitamini A, Iyo Nyowani Nguva Yako Hutano Nhungamiro, sosi
- Vitamini A: Fact Sheet yehutano Hwakadzidza, kwayakanobva
- National Nutrient Databheki for Standard Reference, sosi