Ngethuba lokuqala, i- vitamin A yayingabikho kwiinqwelo ze-carrots, ngoko eli qela labizwa ngokuba yi-carotenoids-ukusuka kwisiNgesi igama elithi "i-carrot", oku kuthetha iidroti. Namhlanje kunombala okhanyayo we-orange, umbala we-carrot, i-vitamin A idibene nathi. Makhe sithethe malunga nokungabikho kwe-vitamin A kunye nokukhokelela kuyo.
Iimpawu zoLwazi
Uphawu lokuqala "ubumfama busuku". Ngena egumbini ngokukhanya okukhanyayo ebumnyameni kwaye ubone ukuba ixesha elide lihlobana njani nesibindi:
- kumcimbi wemizuzwana - kunye ne-retinol ulungile;
- imizuzwana engama-10 ibonakalisa ukungabikho kwe-vitamin A;
- Imizuzwana engama-20 okanye ngaphezulu - akudingeki ukuba ucinge nje ngokuthatha izithako ze-vitamin, kodwa kufuneka wenze i-aphoyintimenti kunye ne-oculist.
Lo mzamo ubonisa ukuba ukungabikho kwe-vithamini A akunqunyelwanga ngokungahambelani ngumbono wokubona. Uhlobo olufanayo lwezinto ezibonakalayo ezintle zikhuni kunye neenwele - abaninzi abafazi baqhatha isikhumba esomileyo kunye neenwele ezinobungakanani bemveliso yokunyamekela emgangathweni okanye utshintsho olunexesha elidala. Enyanisweni, umzimba awunakho iivithamini.
Kodwa kungekhona nje ukunyamezela kwesikhumba, i-retinol. Naziphi na izicubu ezixhasayo phantsi koxanduva lwakhe. Ngoko, apha unakho ukuquka iigobols zezitho zangaphakathi, kubandakanywa nezibhakabhaka ze-bronchial, kwaye, ngokufanelekileyo, ukuxhatshazwa kwe-bronchitis ne-asthma.
Njengokungabikho kwamanye amavithamini, uphawu lokuntuleka kwevithamini A kukuba:
- uvelwano lwezinsini;
- ukukhathala ngokukhawuleza, ukunciphisa amandla okusebenza;
- ukunqongophala kwesondo.
Sizalisa i-vitamin A
Ngento embi, kodwa kungeyiyo isigwebo esibuhlungu, siya kutshintshela indlela esinokuzalisa ngayo ukungabikho kwe-vitamin A. Okokuqala, makhe sithethe ngokudibanisa kwayo nezinye i-microelements.
I-Iron kunye ne-zinc zihlobo olufanelekileyo lwe-vitamin A. Ukuze i-vitamin A igule, i-carotene yabo yenziwe kwaye ihanjiswa kwiiseli, idinga i-zinc-conductor ye-vitamin A.
I-Vitamin E - njengoko imisebenzi yalezi zivithamini ezimbini zifana, iimpawu ziya kuba zifanayo. Ngoko ke, ukuba awuqinisekanga ukuba yiyiphi impazamo ekhoyo, thabatha iindidi ezininzi zevithamini A kunye no-E.
Imveliso ...
Umthombo ongcono kakhulu we-vitamin A yi-fish fover kunye neoli yeentlanzi , kunye ne-retinol eninzi yesibindi, izikhupha zeqanda, ubisi, i-cottage shizi, ibhotela, ukhilimu kunye noshizi. I-Provitamin A - i-carotene ifumaneka ekutheni ukutya-ama-apricot, iiperesi, iimbotyi, isipinashi, i-karoti, i-peas, i-pepper e-sweet, i-broccoli.
Nangona kunjalo, ukuze kulungiswe i-vitamin A kwimveliso yemifuno, kuyadingeka ukuba udle ukutya kwifom eluhlaza.