Noma yimuphi uchwepheshe wezempilo nokudla uzoncoma ukuthi ube nokudla okunempilo nokudla okunomsoco ukuze ujabulele impilo enhle. Kubalulekile ukwengeza wonke ama-macronutrients nama-micronutrients ukuze umzimba wethu usebenze kahle. Phakathi kwabo, i-vitamin A ayikwazi ukulahlekelwa.
Ngaphakathi kwalawo ma-micronutrients sithola amavithamini amaningi, futhi kulesi senzakalo sizokutshela ngezinzuzo ezihlinzekwa nguvithamini A.
Kungani kubalulekile ukudla i-Vitamin A?
I-Vitamin A iyisakhi esibaluleke kakhulu. Ibonakala ngezinga elikhulu ngokuba nezakhiwo ezinhle kakhulu ze-antioxidant, ngakho-ke amangqamuzana ethu avikelekile kuma-radicals mahhala (okubangela ukuguga kwamangqamuzana). Le vithamini i-fat-soluble futhi ibalulekile ekukhuleni kwezinwele nokugcinwa kwesikhumba, futhi iyadingeka ekuboneni nasekukhuleni kwamathambo.
Kuyaziwa emkhakheni wokubona, yingakho ukudla izaqathi (njengonogwaja) kuthiwa kuthuthukisa impilo yamehlo. Futhi kuyiqiniso, uvithamini A unesibopho sokumisa ukulahleka kwe-acuity ebonakalayo, uvimbela ukuwohloka kwe-retina futhi uyivikele ezifweni ezingase zibe khona.
Futhi, kunciphisa ubungozi bokuthola izifo zamehlo ezihlobene nobudala (ukuwohloka kwe-macular kanye ne-cataract) futhi kusiza ukuvikela ezinye izifo ezihlobene nokuqina kwamehlo (i-glaucoma). Kungathuthukisa ngisho nokubona kwethu ebusuku.
Ukuntula kungenye yezimbangela eziphambili zobumpumputhe emazweni asathuthuka. Ngokuphambene, abantu abaningi emazweni athuthukile bathola uvithamini A owanele ekudleni kwabo. I Isibonelelo sansuku zonke esinconyiwe ingu-900 mcg kwabesilisa, 700 mcg kwabesifazane, kanye 300–600 mcg izingane kanye nentsha.
Ukudla okuvela ezilwaneni
Kunokudla okuningi okunothe ngovithamini A, nakuba ukutholakala kwayo enyameni nasenhlanzini akubanzi kakhulu.
i-herring
I-85-gram yokuphakelwa kwe-herring ye-Atlantic efakwe emanzini anosawoti inikeza u-219 mcg kavithamini A, noma u-24% yenani elituswayo lomuntu nsuku zonke. I-Herring nayo ingumthombo omuhle wamaprotheni kanye ne-vitamin D.
Njengenhlanzi enamafutha, i-herring iyisinqumo esihle kakhulu kulabo abafuna ukwandisa ukudla kwabo kwe-Omega-3s ngenhliziyo nempilo yobuchopho. Eqinisweni, ochwepheshe batusa ukudla ukudla oku-2 kwezinhlanzi ezinamafutha isonto ngalinye.
Isibindi senkomo
Izibindi zezilwane ziphakathi kwemithombo ecebile kavithamini A. Lokho kungenxa yokuthi, njengabantu, izilwane zigcina uvithamini A esibindini sazo. Isibindi senyama yenkomo ethosiwe esingamagremu angu-85 siqukethe ama-microgram angu-6,582. Lokhu kulingana no-731% Wenani Lansuku zonke.
I-Daily Value isivumela ukuthi siqhathanise kalula okuqukethwe kwezakhi zokudla okuhlukene. Kuyiphesenti elisuselwe ekudleni okunconyiwe kwansuku zonke kwezakhi ezibalulekile. Njengenyama yesitho, isibindi sicebile ngamaprotheni. Futhi iqukethe ezinye izakhi eziningi, njengethusi, uvithamini B2, uvithamini B12, insimbi, i-folate, ne-choline.
Isibindi sewundlu namasoseji esibindi eminye imithombo ecebile kavithamini A.
Amafutha wesibindi we-Cod
Izibindi zezinhlanzi nazo ziyimithombo emihle kakhulu kavithamini A owakhiwe ngaphambilini, nesipuni esingu-1 samafutha esibindi se-cod esihlinzeka ngo-4,080 mcg. Lawa kanye namanye amafutha ezinhlanzi aphakathi kwemithombo ecebile ye-Omega-3 fatty acids, esiza ukulwa nokuvuvukala nokuvikela inhliziyo.
Amafutha esibindi se-cod nawo angumthombo omuhle kakhulu kavithamini D, nesipuni esisodwa esiqukethe u-170% yenani elinconywayo lansuku zonke. Ngokusho kochwepheshe, uvithamini D uqinisa amasosha omzimba futhi udlala indima empilweni yamathambo. Kungavikela nasekucindezelekeni.
Imifino enothe ngovithamini A
Umzimba ungakha uvithamini A ngama-carotenoid atholakala ezitshalweni. Lawa ma-carotenoid ahlanganisa i-beta-carotene ne-alpha-carotene, eyaziwa ngokuhlanganyela ngokuthi i-provitamin A. Ngokuya ngofuzo lwethu, le mifino elandelayo ingase inikeze uvithamini A omncane kakhulu kunaleyo ebonisiwe.
Ubhatata
Ubhatata wonke, obhakwe ngesikhumba, uhlinzeka ngo-1,403 mcg kavithamini A, okungu-156% yenani elinconyiwe lansuku zonke. Uvithamini A okhona kule tuber usesimweni se-beta-carotene. Ezinye izifundo ziphakamisa nokuthi i-beta-carotene ingasiza ekuvikeleni umdlavuza, njengomdlavuza wendlala yesinye.
Ubhatata nawo unama-kilojoule amancane, ucebile ngovithamini B6, uvithamini C, kanye ne-potassium, une-fiber eningi, futhi unenkomba ephansi ye-glycemic, esiza ukulawula amazinga kashukela egazini.
Broccoli
I-Broccoli ngomunye umthombo onempilo kavithamini A, nenkomishi enguhhafu ehlinzeka ngama-60 mcg. Ingxenye yenkomishi ye-broccoli iqukethe ama-calories angu-15 kuphela futhi ingumthombo omuhle kakhulu kavithamini C kanye novithamini K.
I-Vitamin K ibalulekile ekwenzeni amathambo kanye nokujiya kwegazi, kuyilapho uvithamini C uthuthukisa ukusebenza kwamasosha omzimba futhi unezindawo zokulwa nokuvuvukala kanye ne-antioxidant.
Ukudla imifino e-cruciferous, njenge-broccoli, kungase kunciphise ingozi yomuntu yokuba nezinhlobo ezithile zomdlavuza, ngenxa yokuba khona kwento ebizwa ngokuthi i-sulforaphane.
upelepele obomvu omnandi
Uhhafu wenkomishi kapelepele obomvu obomvu oluhlaza uhlinzeka ngo-117 mcg kavithamini A, okungamaphesenti angu-13 yenani lansuku zonke elinconywayo. Lokhu kudla kuqukethe kuphela amakholori angu-19 futhi kunovithamini C, uvithamini B6, ne-folic acid.
I-Bell pepper ingumthombo omkhulu wama-antioxidants njenge-capsanthin. Futhi aqukethe i-quercetin, enezindawo zokulwa nokuvuvukala kanye ne-antihistamine.
Izaqathe
Izaqathi zicebile nge-beta-carotene. Uhhafu wenkomishi yezaqathi eziluhlaza uqukethe u-459 mcg kavithamini A kanye no-51% wesibonelelo sansuku zonke esinconywayo. I-karoti enkulu iqukethe cishe ama-calories angu-29. Lokhu kwenza kube ukudla okulula nokunempilo, ikakhulukazi uma kudliwa ne-hummus noma i-guacamole.
Izaqathi nazo zine-fiber eningi ekudleni, engasiza ekuvimbeleni ukuqunjelwa futhi ikhuthaze impilo engcono yamathumbu.
ubhontshisi onamehlo amnyama
Ubhontshisi ungumthombo omuhle kakhulu wamaphrotheni osuselwe ezitshalweni futhi une-fiber ephezulu. Inkomishi ngayinye yophizi onamehlo amnyama abilisiwe iqukethe u-66 mcg kavithamini A kanye no-7% we-RDA. Ubhontshisi nawo awumthombo omuhle wensimbi.
Ucwaningo lusekela indima yezinhlobo ezahlukene zikabhontshisi ekukhuthazeni impilo yenhliziyo. Ukudla ubhontshisi kuye kwaxhunyaniswa nengozi ephansi yesifo senhliziyo nomfutho wegazi ophakeme. Ukudla ubhontshisi kukhonjisiwe kwehlisa ubungozi bohlobo 2 lwesifo sikashukela.
Isipinashi
Njengeminye imifino enamahlamvu aluhlaza, isipinashi siqukethe inani elikhulu lezakhamzimba. Inkomishi ngayinye enguhhafu yesipinashi esibilisiwe inikeza u-573 mcg kavithamini A, okungamaphesenti angama-64 yenani elinconywayo lansuku zonke.
Lokhu kukhonza futhi kunikeza u-17% wensimbi yansuku zonke kanye no-19% we-magnesium yansuku zonke. I-Magnesium idlala indima ezinqubweni ezingaphezu kuka-300 emzimbeni womuntu. Futhi, isipinashi singanciphisa umfutho wegazi futhi sithuthukise impilo yenhliziyo.
Izithelo
I-Vitamin A ivame kakhulu emifino kunezithelo. Kodwa ezinye izinhlobo zezithelo zinikeza amanani amahle.
i-Mango
Umango oluhlaza uphelele uqukethe u-112 mcg kavithamini A, noma u-12% yenani elinconyiwe lansuku zonke. Imango inothile ngama-antioxidants kanye ne-fiber yokudla, engase ibe nomthelela ekusebenzeni okungcono kwamathumbu futhi isize ukulawula ushukela wegazi.
Lesi sithelo simnandi ngokwaso, kodwa sisebenza kahle esaladini lesithelo esishisayo noma imango salsa. Ingadliwa futhi nolamula omncane phezulu.
UMelon
Ingxenye yenkomishi yaleli melon yasehlobo inikeza u-135 mcg kavithamini A, okungamaphesenti angu-15 yenani lansuku zonke elinconywayo. I-Cantaloupe iwumthombo omuhle kavithamini C, oqinisa isimiso somzimba sokuzivikela ezifweni futhi uvikele ezifweni ezihlukahlukene.
Singakwazi ikhabe elisha kuphela, nezinye izithelo noma ku-smoothie. Kunconywa ukuthi usebenzise isithelo senkathi ethile ukuze uthole inani elikhulu le-vitamin A.
Amabhilikosi omisiwe
Ukuze uthole isidlo esimnandi esinovithamini A, amabhilikosi omisiwe ayindlela enhle. Izingxenye eziyishumi zamabhilikosi omisiwe ziqukethe u-63 mcg wevithamini A, okungamaphesenti angu-7 wesabelo sansuku zonke esinconywayo. Izithelo ezomisiwe nazo ziphezulu ku-fiber kanye nama-antioxidants.
Nokho, amabhilikosi omisiwe nawo anoshukela kanye nama-kilojoule amaningi, ngakho kubalulekile ukuwadla ngokusesilinganisweni.
Imiphumela yokusebenzisa kabi i-Vitamin A
Konke okweqile kubi, ngisho noma kuwukudla okunempilo. Ukudla uvithamini A omningi ezithakweni kungagcina kukhiqiza i-a hypervitaminosis a. Okusho ukuthi, ubuthi bevithamini. Izimpawu zayo zimane nje ziphambene nezinzuzo: isikhumba esomile, ukuqothuka kwezinwele, ukukhathala, ikhanda elibuhlungu, ukungakuthandi ukudla, izinkinga zesibindi, nokuhlanza.
Ngisho, ngokuhamba kwesikhathi, ungalahlekelwa ukusebenzisana kwemisipha, ube nokungaboni kahle kanye nesiyezi njalo.
Njengokungathi lokho akwanele, kungase kubangele nezinkinga kuma-fetus. Kungcono ukungenisa uvithamini A ngokudla. Ngale ndlela siqinisekisa umthamo olungile wansuku zonke.