Ukukwazi kanye namaqiniso athakazelisayo mayelana ne-vitamin A
I-Vitamin A, uma ulimi oluzwakalayo - yilokho isikhumba sethu, amehlo namathumbu adinga. Khumbula izitatimende zabazali "Yidla izaqathe, ziyoba amehlo omuhle"? Konke ngoba iqukethe inani elikhulu laleli vhamini. Kuyathakazelisa ukuthi i-vitamin yathola igama elinjalo lama-alfabhethi kusukela ososayensi ngenxa yokuthi i-banal nesizathu esilula - lena yi-vithamini yokuqala eyatholakala ngabo futhi, ngendlela, isebenzisa izaqathe. Ngenxa yokucwaninga kwesayensi, okwafakazela ithonya lakhe elikhulu embonweni wethu, i-American George Wald ngo-1967 yathola umklomelo weNobel.
Ngenye indlela, i-vitamin yethu ibizwa ngokuthi i-retinol. Inesici esithakazelisayo - siqoqa emzimbeni, sakha indawo ethile, esetshenziswe uma kunesidingo. Iqembu lamavithamini A (A1, A2, njll) libizwa ngokuthi i-carotenoids, kusukela ngezwi lesiNgisi elithi isanqante, elihunyushwa nge-carrot.
Yikuphi ukudla okuqukethe i-vitamin A?
I-Retinol itholakala kokubili imikhiqizo yezilwane nemifino. Okuqukethwe okukhulu kakhulu kwemifino, njengoba usuyiqonda kakade, izaqathe, kodwa izithako zayo ezinhle yi-broccoli, ithanga, i-pepper yesiBulgaria nesipinashi. Kulezi zithelo kukhona ama-apricot aphezulu e-retinol, ama-apula, ama-cherry, amagilebhisi nama-peaches. Phakathi kwamahlathi, abaholi bangamakhompi kanye ne-parsley. Kukhona okujwayelekile kithi imikhiqizo, njengobhotela, inkukhu nenyama yesibindi, amaqanda, ukhilimu nobisi.
Ungathatha kanjani i-vitamin A kuma-capsules?
Uma odokotela noma wena ngokwakho uthola ukungenwa kwevithamini A, akulona neze ukuhlasela imikhiqizo engenhla. Ezamakhemikhali, ungathola i-vitamin A kuma-capsules, okulula kakhulu ukugcwala umzimba. Kodwa-ke, umuntu kufanele aqaphele - ukudlula ngokweqile kungabangela i-toxicosis, izinkinga zesibindi, ukulahlekelwa izinwele, ukuthukuthela kanye neminye imiphumela engathandeki. Inani levithamini A liphansi, kububanzi buka-2-4 $.
Odokotela batusa ukuphuza amaphilisi 1-2 ekuseni emva kokudla. Qaphela ukuthi wonke umzimba womuntu uyingqayizivele, ngakho-ke kungcono ukubonana nodokotela, ikakhulukazi njengoba i-retinol inezindawo zokuqoqa umzimba, ngakho-ke kubangela imiphumela emibi yesikhathi eside.
Amanani e-Vitamin A amanani abantwana, amadoda nabesifazane abadala, abesifazane abakhulelwe
Ngokuya ngobulili bakho, inani leminyaka, isimo jikelele sempilo, isimiso sokuthatha i-retinol sizoshintsha, ngakho-ke sizonikeza izinkomba ezilinganiselwe kuphela. Ukuze uthole idatha enembile, kufanele uxhumane nodokotela okufanele abhale izincomo ezithile zokungena.
- Kubantu - 1000 - 1200 mkg (60-80 kg isisindo)
- abesifazane - 700 - 1000 mkg (45-70 kg isisindo)
- owesifazane okhulelwe - 1000-1200 mcg
- izingane ezineminyaka engu-12 kuya kwengu-17 - 700 - 1000 mcg
- izingane ezineminyaka emi-3 kuya kwengu-11 - 400 - 700 mcg
- Kubantwana kuze kube yiminyaka emithathu - 300 400 mkg
Indlela yokunquma ukungabi khona kwevithamini A?
Uma uhlangene nalokhu:
- ukwehla okuvamile kwamandla;
- ukulala;
- ukuzulazula okungazelelwe nokukhwabanisa okumnandi;
- ukusika amehlo, ukumisa i-eyeball;
- lo mbono waqala ukuwa;
- amakhaza avamile
kungenzeka ukuthi kufanelekile ukuya kudokotela bese uthole iminingwane eningiliziwe mayelana nokusetshenziswa kwevithamini A kuma-capsules.
Yiba nempilo futhi ungaguli!