Nayiphi na ingcali yezempilo kunye nesondlo iyakucebisa ukuba ube nokutya okunempilo kunye nokulungelelana ukuze ujabulele impilo entle. Kubalulekile ukongeza zonke ii-macronutrients kunye ne-micronutrients ukuze umzimba wethu usebenze ngokufanelekileyo. Phakathi kwabo, i-vitamin A ayikwazi ukulahleka.
Ngaphakathi kwezo micronutrients sifumana iivithamini ezininzi, kwaye ngesi sihlandlo siza kukuxelela malunga nezibonelelo ezinikezelwa yi-vitamin A.
Kutheni kubalulekile ukusebenzisa iVithamin A?
I-Vitamin A sisondlo esibaluleke kakhulu. Ibonakaliswe kumlinganiselo omkhulu ngokuba neepropati ezinkulu ze-antioxidant, ngoko ke iiseli zethu zikhuselwe kwi-radicals yamahhala (ebangela ukuguga kweeseli). Le vithamini i-fat-soluble kwaye ibalulekile ekukhuleni kweenwele kunye nokugcinwa kolusu, kunye nokuyimfuneko ekuboneni nasekukhuleni kwamathambo.
Iyaziwa kakhulu kwinkalo yombono, yiyo loo nto ukutya iminqathe (njengemivundla) kuthiwa kuphucula impilo yamehlo. Kwaye kuyinyani, ivithamin A inoxanduva lokumisa ukulahleka kwe-acuity ebonakalayo, ikhusela ukuwohloka kwe-retina kwaye iyikhusele kwizifo ezinokwenzeka.
Kwakhona, kunciphisa umngcipheko wokuphuhlisa izifo zamehlo ezinxulumene nobudala (i-macular degeneration kunye ne-cataracts) kwaye inceda ukukhusela ezinye izifo ezinxulumene noxinzelelo lwamehlo (glaucoma). Inokuphucula nokubona kwethu ebusuku.
Ukunqongophala ngomnye woonobangela abaphambili bobumfama kumazwe asakhasayo. Ngokwahlukileyo koko, abantu abaninzi kumazwe ahambele phambili kwezoqoqosho bafumana ivithamin A eyaneleyo ekutyeni kwabo. I Isibonelelo semihla ngemihla esicetyiswayo yi-900 mcg yamadoda, i-700 mcg yabasetyhini, kunye ne-300-600 mcg yabantwana kunye nolutsha.
Ukutya kwemvelaphi yezilwanyana
Kukho ukutya okuninzi okunevithamin A, nangona ubukho bayo obukhoyo enyameni nasentlanzini abukho kakhulu.
ukufukama
I-85-gram yokuphakelwa kwe-herring ye-Atlantic ekhethiweyo inika i-219 mcg ye-vitamin A, okanye i-24% yexabiso lemihla ngemihla elicetyiswayo lomntu. IHerring ikwangumthombo olungileyo weprotheyini kunye nevithamin D.
Njengentlanzi enamafutha, iherring lolona khetho lubalaseleyo kwabo bafuna ukonyusa ukutya kwabo kwe-Omega-3s kwintliziyo kunye nempilo yengqondo. Enyanisweni, iingcali zincoma ukutya i-2 servings yeentlanzi ezinamafutha ngeveki nganye.
Isibindi senkomo
Izibindi zezilwanyana ziphakathi kweyona mithombo ityebileyo yevithamin A. Kungenxa yokuba, njengabantu, izilwanyana zigcina ivithamin A esibindini sazo. I-85-gram ye-service yesibindi senkomo eqhotsiweyo iqulethe i-6,582 micrograms. Oku kulingana ne-731% yexabiso leDaily.
Ixabiso lemihla ngemihla lisivumela ukuba sithelekise ngokulula umxholo wezondlo zokutya ezahlukeneyo. Yipesenti esekelwe ekucetyiswa kwemihla ngemihla yezondlo eziphambili. Njengenyama yelungu, isibindi sityebile kwiprotheyini. Iqulethe nezinye izondlo ezininzi, ezifana nobhedu, i-vitamin B2, i-vitamin B12, isinyithi, i-folate, kunye ne-choline.
Isibindi segusha kunye nesoseji yesibindi yeminye imithombo etyebileyo yevithamin A.
Ioli ye-Cod yesibindi
Izibindi zeentlanzi nazo ziyimithombo egqwesileyo ye-vitamin A esele ilungisiwe, kunye necephe eli-1 le-cod ye-oyile yesibindi ebonelela nge-4,080 mcg. Le kunye nezinye ioli yeentlanzi ziphakathi kwemithombo ecebileyo ye-Omega-3 fatty acids, enceda ukulwa nokudumba nokukhusela intliziyo.
Ioli ye-cod yesibindi nayo ingumthombo obalaseleyo we-vitamin D, kunye ne-tablespoon enye equkethe i-170% yexabiso lemihla ngemihla elicetyiswayo. Ngokutsho kweengcali, i-vitamin D ikhuthaza ukugonywa kwaye idlala indima kwimpilo yamathambo. Inokukhusela nasekudandathekeni.
Imifuno enovithamin A
Umzimba unokwenza ivithamin A kwi-carotenoids efumaneka kwizityalo. Ezi carotenoids ziquka i-beta-carotene kunye ne-alpha-carotene, ezaziwa ngokudibeneyo njenge-provitamin A. Ngokuxhomekeke kwimfuza yethu, le mifuno ilandelayo inokubonelela nge-vitamin A encinane kakhulu kunokuba ibonisiwe.
Iipatata emnandi
I-potato epheleleyo, ebhaka ngesikhumba, inika i-1,403 mcg ye-vitamin A, eyi-156% yexabiso lemihla ngemihla elicetyiswayo. Ivithamin A ekhoyo kule tuber ikuhlobo lwe beta-carotene. Olunye uphononongo lukwacebisa ukuba i-beta-carotene inokunceda ukukhusela kumhlaza, njengomhlaza wedlala lesinyi.
Iibhatata nazo ziphantsi kweekhalori, zizityebi kwi-vitamin B6, i-vitamin C, kunye ne-potassium, i-fiber ephezulu, kunye ne-low glycemic index, enceda ukulawula amanqanaba eswekile yegazi.
IBroccoli
I-Brokholi ngomnye umthombo ophilileyo wevithamin A, enesiqingatha sekomityi enika i-60 mcg. Isiqingatha sekomityi ye broccoli ineekhalori ezili-15 kuphela kwaye ikwangumthombo obalaseleyo wevithamin C kunye nevithamin K.
I-Vitamin K ibalulekile kwi-metabolism yamathambo kunye ne-blood clotting, ngelixa i-vitamin C iphucula ukusebenza kwe-immune kwaye ine-antioxidant kunye ne-anti-inflammatory properties.
Ukutya imifuno ye-cruciferous, efana ne-broccoli, kunokunciphisa umngcipheko womntu wokuba nohlobo oluthile lomhlaza, ngenxa yobukho bento ebizwa ngokuba yi-sulforaphane.
ipepile ebomvu eswiti
Isiqingatha sekomityi yepepile ebomvu ebomvu ebomvu inika i-117 mcg ye-vitamin A, eyi-13% yexabiso lemihla ngemihla elicetyiswayo. Oku kukhonza kuqulethe kuphela iikhalori ezimalunga ne-19 kwaye zizityebi kwi-vitamin C, i-vitamin B6, kunye ne-folic acid.
I-Bell pepper ngumthombo omkhulu we-antioxidants njenge-capsanthin. Kwakhona ziqulethe i-quercetin, enezinto ezichasayo kunye ne-antihistamine.
Iminqathe
Iikherothi zizityebi kwi-beta-carotene. Isiqingatha sekomityi yeminqathe ekrwada iqulethe i-459 mcg yevithamini A kunye ne-51% yesibonelelo semihla ngemihla esicetyiswayo. Ikherothi enkulu iqulethe malunga ne-29 calories. Oku kwenza kube kukutya okukhaphukhaphu nokunempilo, ngakumbi xa kutyiwa ne-hummus okanye i-guacamole.
Iikarothi zikwaphezulu kwifiber yokutya, enokunceda ukuthintela ukuqhina kunye nokukhuthaza impilo engcono yamathumbu.
iimbotyi zamehlo amnyama
Iimbotyi ngowona mthombo weprotheyini osekwe kwisityalo kwaye zikwaphezulu kwifayibha. Ikomityi nganye yee-ertyisi ezibilisiweyo ezimnyama zine-66 mcg ye-vitamin A kunye ne-7% ye-RDA. Iimbotyi zikwangumthombo olungileyo weayini.
Uphononongo luxhasa indima yeentlobo ngeentlobo zeembotyi ekukhuthazeni impilo yentliziyo. Ukusetyenziswa kweembotyi kuye kwadityaniswa nomngcipheko ophantsi wesifo sentliziyo kunye noxinzelelo lwegazi oluphezulu. Ukutya iimbotyi kuye kwaboniswa ukunciphisa umngcipheko wohlobo lwe-2 yeswekile.
Isipinatshi
Njengeminye imifuno enamagqabi aluhlaza, isipinatshi siqulethe isixa esikhulu sezondlo. Isiqingatha sekomityi nganye yesipinashi esibilisiwe sibonelela nge-573 mcg ye-vitamin A, eyi-64% yexabiso lemihla ngemihla elicetyiswayo.
Oku kukhonza kwakhona kunika i-17% yentsimbi yemihla ngemihla kunye ne-19% ye-magnesium yemihla ngemihla. I-Magnesium idlala indima kwiinkqubo ezingaphezu kwama-300 kumzimba womntu. Kwakhona, isipinatshi sinokuthoba uxinzelelo lwegazi kunye nokuphucula impilo yentliziyo.
Frutas
I-Vitamin A ininzi kakhulu kwimifuno kuneziqhamo. Kodwa ezinye iintlobo zeziqhamo zinika isixa esihle.
imango
Imango ekrwada epheleleyo iqulethe i-112 mcg yevithamini A, okanye i-12% yexabiso lemihla ngemihla elicetyiswayo. IiMango zizityebi kwi-antioxidants kunye nefiber yokutya, enokuthi ibe negalelo ekusebenzeni ngcono kwamathumbu kwaye incede ukulawula iswekile yegazi.
Esi siqhamo simnandi ngokwaso, kodwa sisebenza ngokufanayo kwisaladi yeziqhamo zetropiki okanye imango salsa. Inokutyiwa nelamuni encinci ngaphezulu.
I-Melon
Isiqingatha sekomityi yale melon yasehlotyeni inika i-135 mcg ye-vitamin A, eyi-15% yexabiso lemihla ngemihla elicetyiswayo. I-Cantaloupe ngumthombo omkhulu we-vitamin C, ekhuthaza ukusebenza komzimba kunye nokukhusela kwizifo ezahlukeneyo.
Singakwazi i-melon entsha yedwa, kunye nezinye iziqhamo okanye kwi-smoothie. Kuyacetyiswa ukuba uthathe ithuba leziqhamo zonyaka ukufumana isixa esikhulu sevithamin A.
Iibhilikosi ezomileyo
Kwi-snack emnandi enevithamini A, iiapilkosi ezomisiweyo ziyindlela efanelekileyo. Ishumi lama-apricot omisiwe aqukethe i-63 mcg ye-vitamin A, eyi-7% yesibonelelo semihla ngemihla esicetyiswayo. Iziqhamo ezomileyo zikwaphezulu kwifiber kunye ne-antioxidants.
Noko ke, iiapilkosi ezomisiweyo zineswekile eninzi nee<em>calories ezininzi, ngoko kubalulekile ukuzitya ngobungcathu.
Iziphumo zokusebenzisa kakubi iVithamin A
Yonke into egqithisileyo imbi, nokuba kukutya okunempilo. Ukusela ivithamin A eninzi kakhulu kwizongezo kunokugqibela kuvelisa i-a hypervitaminosis a. Oko kukuthi, i-vitamin toxicity. Iimpawu zayo zichasene neenzuzo: ulusu olomileyo, ukulahleka kweenwele, ukukhathala, intloko ebuhlungu, ukuphelelwa ngumdla, iingxaki zesibindi, kunye nokuhlanza.
Nangona, kunye nokuhamba kwexesha, unokuphulukana nokulungelelaniswa kwemisipha, ube nombono ophazamisayo kunye nesiyezi esiqhubekayo.
Ngokungathi oko akwanelanga, kunokubangela iingxaki kwiintsana. Kungcono ukusela ivithamin A ngokutya. Ngale ndlela siqinisekisa idosi yemihla ngemihla echanekileyo.