Ngokuqhelekileyo, i-vitamin A ibizwa ngokuba yi-"vitamin" yomntwana, kodwa ngeempumelelo enye ingafakwa kwinqanaba "labasetyhini". Nangona kunjalo, le nkunkuma iyimfuneko kumntu ngamnye, emva kokuba yonke inxaxheba kwiinkqubo ezininzi zendalo. Kuyavuya ukuba akukho mfuneko yokuyithatha yonke imihla - i-vitamin A iqokelela kwisibindi kwaye umzimba ungasoloko usebenzise izibonelelo zayo.
I-Vitamin A: ukusebenzisa kunye nenjongo
Ngaphambi kokuba ungathabatha njani i-vitamin A, kubalulekile ukuqonda imisebenzi yayo emzimbeni. Phakathi kwazo zilandelayo:
- kuyimfuneko yomsebenzi wokuphefumula, iinkqubo zokugaya ukutya;
- iqinisekisa ukulungiswa kwamehlo ukukhanya okungafaniyo kwendalo;
- kuyimfuneko enhle, epholileyo, enempilo yesikhumba;
- ixhasa umsebenzi weembrane ezinamaqabunga kwamehlo;
- ikhusela izifo zentliziyo;
- ukwandisa ukumelana nomzimba kwizifo;
- unciphisa inkqubo yokuguga komzimba;
- iipropati ze-antioxidant;
- likhawuleza ukuphilisa amanxeba kunye nokutshiswa kwelanga;
- ukubunjwa kwamathambo, amazinyo nezinwele;
- ichaphazela ukuphuhliswa komzimba kunye nokukhula;
- ukulawulwa kweprotheni synthesis;
- kwandisa ingqalelo;
- kuyimfuneko yokwenza imetabolism;
- ukwandisa izinga lokuphendula;
- Kubalulekile ukuba isistim somzimba;
- kwandisa ubomi begulane zeAIDS.
Ukongezelela, umdlavuza we-vitamin A ufundiswa ngokubanzi njengamanje. Njengoko kulula ukuqonda kuloluhlu, le nto iyabaluleke kakhulu kwimpilo yabantu.
Iimpawu zokunqongophala kweVithamini A
Ukuba umzimba wakho awunayo nayiphi na into, ngokuqinisekileyo iya kukuvumela ukuba uyiqonde. Ngokomzekelo. Ukuba unqongophala lwe-vitamin A, ngokuqinisekileyo uza kuphawula into eluhlu:
- ukukhulelwa komzimba, ukusulelwa rhoqo;
- ukwandiswa kobuzwe bentambo yamazinyo;
- Ubusuku obumpofu (ubumpumputhe ubusuku);
- ukukhawuleza kwesikhumba, isikhumba esomileyo, ukubonakala kwemibimbi;
- umququzeko oomileyo welihlo, umbono ongaphumeleli;
- i-brittle, ikhule izipikili ezilula;
- ukuphulwa kwenkqubo yokukhula (kubantwana);
- oomileyo, onobuhlungu obushushu ,
- izifo zokuphefumula;
- ukungabi nesidlo, ukudinwa;
- kulala.
Ukuba uqaphela ukuba olu luhlu lukhona kwimeko yakho, unokwandisa inani lokutya kunye ne-vitamin A ekudleni kwakho, okanye uqale ukuthatha i-oyile yeentlanzi, okanye-i-vitamin complex kwi-pharmacy. Njalo kukho into enokuthi ifikeleleke njengama-capsules ngeoli, apho i-vitamin ichithwa khona-ngoko ixhaswa ngumzimba.
Usela njani i-vitamin A?
Ukuba ukhetha ukhetho lwekhemishi, ngokuqhelekileyo i-vitamin A kwioli, ungayiphuza, ngokwemiyalelo epakethe. Ngokubanzi, oogqirha bancomela amanani alandelayo:
- kubantu abadala 800 - 1000 mcg;
- kubantwana 400 - 1000 mcg;
- oomama abangabongikazi 1200 - 1400 mkg;
- kubafazi abakhulelweyo 1000 - 1200 mkg.
Ukuba ufumana ukutya kwakho kwimihla ngemihla, uya kuba nempilo ngeendlela ezininzi umntu.
Uphi i-vitamin A?
Ukongeza kwindlela yokwenza ikhemisi yeklasi, kuyakunceda ukwazi ukuba i-vitamin A ifumaneka ekudleni okudla rhoqo kwitafile yakho. Ukuba uqoke ngokufanelekileyo ukutya kwakho, ukutya okungaphezulu kwento leyo kwaye kunye
- igalikhi, i-sorrel, i-lettuce, i-dill, i-celery nemifino kunye ne-parsley;
- i-buckthorn yolwandle, i-ashberry yegadi, i-viburnum, i-arborean ryadin;
- broccoli, utamatisi, izaqathe, u-anyanisi eluhlaza, ipilisi, ithanga;
- i-hawthorn, i-dandelion, iinqunqa ezomileyo;
- i-apricot, i-Japanese persimmon, i-peaches, i-melon;
- ibhotela, ukhilimu omuncu, i-cottage cheese;
- i-yolki yeqanda, isibindi, iargarini, ioli yeentlanzi , i-caviar.
Ukuba ukutya kwakho kubandakanya okungenani 1-2 ukutya ngosuku olutyebileyo kwi-vitamin A, sele unganakhathazeka malunga nokuba le nto inokwanele emzimbeni wakho.