Chero nyanzvi yezvehutano nekudya zvinokurudzira kuti uve nekudya kwakanaka uye kwakadzikama kuti unakirwe nehutano hwakanaka. Zvakakosha kuwedzera ese macronutrients uye micronutrients kuti muviri wedu ushande zvakanaka. Pakati pavo, vitamini A haigoni kushayikwa.
Mukati meiyo micronutrients tinowana akawanda mavhitamini, uye pane ino chiitiko tichakuudza nezve mabhenefiti ayo vhitamini A inopa.
Sei zvakakosha kudya Vitamin A?
Vitamin A chinhu chakakosha chekudya. Iyo inoratidzirwa kusvika pamwero mukuru nekuve neyakakura antioxidant zvinhu, saka masero edu anodzivirirwa kubva kune emahara radicals (zvichikonzera kukwegura kwesero). Iyi vhitamini inonyungudika nemafuta uye yakakosha pakukura kwebvudzi nekuchengetedza ganda, pamwe nezvinodiwa pakuona uye kukura kwemapfupa.
Inonyatsozivikanwa mumunda wekuona, ndicho chikonzero kudya karoti (setsuro) inonzi inovandudza hutano hwemaziso. Uye ichokwadi, vhitamini A inokonzera kumisa kurasikirwa kwekuona acuity, inodzivirira kuora kwe retina uye inodzivirira kubva kune zvirwere zvinogona kuitika.
Zvakare, inoderedza njodzi yekuva nezvimwe zvirwere zvemaziso zvine zera (macular degeneration uye cataracts) uye inobatsira kudzivirira zvimwe zvirwere zvine chekuita nedambudziko reziso (glaucoma). Inogona kutovandudza chiono chedu chehusiku.
Kushaikwa ndicho chimwe chezvikonzero zvikuru zveupofu munyika dzichiri kusimukira. Kusiyana neizvi, vanhu vazhinji vari munyika dzakabudirira vanowana vhitamini A yakakwana kubva mukudya kwavo. The Inokurudzirwa zuva nezuva mvumo iri 900 mcg yevarume, 700 mcg yevakadzi, uye 300–600 mcg yevana nevachiri kuyaruka.
Chikafu chemhuka
Kune zvakawanda zvekudya zvakapfuma muvhitamini A, kunyange zvazvo kuwanikwa kwayo munyama nehove hakuna kunyanya kuwanda.
Herring
Magiramu makumi masere nemashanu emuchero weAtlantic herring anopa 85 mcg yevhitamini A, kana 219% yemutengo wezuva nezuva unokurudzirwa nemunhu. Herring zvakare yakanaka sosi yemapuroteni uye vhitamini D.
Sehove ine mafuta, herring isarudzo yakanaka kune avo vanoda kuwedzera kutora kwavo Omega-3s yemoyo uye hutano hwehuropi. Ichokwadi, nyanzvi dzinokurudzira kudya 2 servings yehove dzine mafuta vhiki imwe neimwe.
Chiropa chemombe
Zviropa zvemhuka zviri pakati pemanyuko akapfuma evhitamini A. Imhaka yokuti, kufanana nevanhu, mhuka dzinochengeta vhitamini A muchiropa chadzo. Magiramu makumi masere nemashanu echiropa chemombe yakakangwa ine 85 micrograms. Izvi zvakaenzana ne6,582% yeDaily Value.
The Daily Value inotibvumira kuti tienzanise zviri nyore kudya kwezvokudya zvakasiyana. Iperesenti inobva pane zvinokurudzirwa kudya kwemazuva ose kwezvokudya zvakakosha. Kufanana nenyama yenhengo, chiropa chakapfuma muprotein. Iinewo zvimwe zvakawanda zvinovaka muviri, zvakadai semhangura, vhitamini B2, vhitamini B12, iron, folate, uye choline.
Chiropa cheGwayana uye masoseji echiropa zvimwe zvakapfuma zvevhitamini A.
Cod chiropa mafuta
Zviropa zvehove zvakare zvitubu zvakanakisa zve preformed vhitamini A, ine 1 spoon yemafuta ecod chiropa inopa 4,080 mcg. Aya nemamwe mafuta ehove ari pakati pemafuta akapfuma eOmega-3 fatty acids, anobatsira kurwisa kuzvimba uye kudzivirira moyo.
Mafuta echiropa cheCod zvakare akanakisa sosi yevhitamini D, ine chipunu chimwe chine 170% yehuwandu hunokurudzirwa zuva nezuva. Maererano nenyanzvi, vitamini D inowedzera hutachiona uye inoita basa muhutano hwemapfupa. Inogonawo kudzivirira pakuora mwoyo.
Vegetables akapfuma vhitamini A
Muviri unogona kugadzira vhitamini A kubva kune carotenoids inowanikwa muzvirimwa. Aya carotenoids anosanganisira beta-carotene uye alpha-carotene, ayo anozivikanwa pamwe chete seprovitamin A. Zvichienderana nemararamiro edu, miriwo inotevera inogona kupa zvishoma zvishoma vitamin A pane zvakaratidzwa.
Mbatatisi inotapira
Mbatatisi yakazara, yakabikwa neganda, inopa 1,403 mcg yevhitamini A, inova 156% yehuwandu hwezuva nezuva hunokurudzirwa. Vitamin A iripo mune iyi tuber iri muchimiro che beta-carotene. Zvimwe zvidzidzo zvakare zvinoratidza kuti beta-carotene inogona kubatsira kudzivirira kubva kugomarara, senge kenza yeprostate.
Mbatatisi inotapira inewo macalorie mashoma, akapfuma muvhitamini B6, vhitamini C, uye potassium, ine fiber yakawanda, uye ine glycemic index yakaderera, iyo inobatsira kudzora mazinga eshuga.
Broccoli
Broccoli ndiyo imwe sosi ine hutano hwevhitamini A, ine hafu yekapu inopa 60 mcg. Hafu yekapu ye broccoli ine macalorie gumi neshanu chete uye zvakare yakanaka sosi yevhitamini C uye vhitamini K.
Vitamin K yakakosha pamapfupa metabolism uye kugadzika kweropa, nepo vhitamini C inovandudza immune system uye ine antioxidant uye anti-inflammatory properties.
Kudya muriwo wecruciferous, senge broccoli, kunogona kuderedza njodzi yemunhu yekubatwa nedzimwe mhando dzegomarara, nekuda kwekuvapo kwechinhu chinonzi sulforaphane.
mhiripiri tsvuku inotapira
Hafu yekapu yemhiripiri tsvuku inotapira inopa 117 mcg yevhitamini A, inova 13% yemutengo wezuva nezuva unokurudzirwa. Kushanda uku kunongova nemakoriyumu gumi nemapfumbamwe uye akapfuma muvhitamini C, vhitamini B19, uye folic acid.
Mhiripiri mhiripiri ndiyo sosi yakanaka ye antioxidants senge capsanthin. Izvo zvinewo quercetin, ine anti-inflammatory uye antihistamine properties.
Makarotsi
Makarotsi akapfuma mu beta-carotene. Hafu yekapu yemakarotsi ane 459 mcg yevhitamini A uye 51% yemvumo yezuva nezuva inokurudzirwa. Karoti hombe ine anenge 29 macalorie. Izvi zvinoita kuti ive chikafu chakareruka uye chine hutano, kunyanya kana ichidyiwa ne hummus kana guacamole.
Makarotsi zvakare akakwira mune zvekudya fiber, izvo zvinogona kubatsira kudzivirira kuvimbiswa uye kukurudzira hutano huri nani hwematumbu.
bhinzi yemaziso matema
Bhinzi ipuroteni yakanaka kubva pachirimwa uye ine fiber yakawanda. Kapu yega yega yepizi ine 66 mcg yevhitamini A uye 7% yeRDA. Bhinzi inzvimbo yakanaka yesimbi.
Zvidzidzo zvinotsigira basa remhando dzakasiyana dzebhinzi mukusimudzira hutano hwemoyo. Kunwa bhinzi kwave kuine chekuita nekudzikira kwechirwere chemoyo uye BP. Kudya bhinzi kwakaratidzawo kuderedza njodzi yechirwere cheshuga cherudzi rwechipiri.
Sipinachi
Kufanana nemimwe miriwo yakasvibira, sipinachi ine huwandu hwakawanda hwekudya. Imwe neimwe hafu yekapu yepinashi yakabikwa inopa 573 mcg yevhitamini A, inova 64% yehuwandu hwezuva nezuva hunokurudzirwa.
Kushanda uku kunopawo 17% yesimbi yemazuva ese uye 19% yemazuva ese magnesium. Magnesium inoita basa mune anopfuura mazana matatu maitiro mumuviri wemunhu. Zvakare, sipinachi inogona kuderedza BP nekuvandudza hutano hwemwoyo.
Frutas
Vitamin A kazhinji yakawanda mumiriwo pane muchero. Asi mamwe marudzi emichero anopa huwandu hwakanaka.
Mango
Mango mbishi yakazara ine 112 mcg yevhitamini A, kana 12% yemutengo wezuva nezuva unokurudzirwa. Mango akapfuma mune antioxidants uye kudya fiber, izvo zvinogona kubatsira kuita nani bowel kushanda uye kubatsira kudzora shuga yeropa.
Chibereko ichi chinonaka pachezvacho, asi chinoshanda pamwe chete nemuchero wemuchero saladhi kana mango salsa. Inogonawo kudyiwa neremoni shoma pamusoro.
Meloni
Hafu yekapu yevhitamini ino yezhizha inopa 135 mcg yevhitamini A, inova 15% yemutengo wezuva nezuva unokurudzirwa. Cantaloupe inzvimbo yakakura yevhitamini C, iyo inosimudzira immune system uye inodzivirira kubva kuzvirwere zvakasiyana.
Tinogona kutsva melon chete, nemimwe michero kana mune smoothie. Zvinokurudzirwa kutora mukana wemuchero wemwaka kuti uwane huwandu hwakawanda hwevhitamini A.
Maapurikoti akaomeswa
Kune chikafu chinotapira chine vhitamini A, maapricots akaomeswa ndiyo imwe nzira yakanaka. Gumi akaomeswa maapricot halves ane 63 mcg yevhitamini A, inova 7% yemubhadharo wezuva nezuva unokurudzirwa. Zvibereko zvakaomeswa zvakare zvakakwirira mufiber uye antioxidants.
Zvisinei, maapricots akaomeswa anewo shuga uye macalorie akawanda, saka zvakakosha kuadya zvine mwero.
Mhedzisiro yekushandisa zvisina kunaka Vitamin A
Zvose zvakawandisa zvakashata, kunyange kana zviri zvokudya zvine utano. Kudya vhitamini A yakawandisa kubva mukuwedzera kunogona kupedzisira kwagadzira a hypervitaminosis a. Ndiko kuti, vhitamini toxicity. Zviratidzo zvaro zvinongova zvinopesana nezvinobatsira: ganda rakaoma, kurasikirwa kwebvudzi, kuneta, kutemwa nemusoro, kurasikirwa nechido, matambudziko echiropa, uye kurutsa.
Kunyangwe, nekufamba kwenguva, unogona kurasikirwa nemhasuru kurongeka, kuve nekutadza kuona uye kugara uchiita dzungu.
Sekunge izvo zvisina kukwana, zvinogona kukonzera matambudziko mumwana. Zvakanakisa kumedza vhitamini A kuburikidza nekudya. Nenzira iyi tinovimbisa chiyero chezuva nezuva.