Kazhinji kazhinji, vitamini A inonzi "vitamin yemwana", asi kubudirira kumwe chete kunogona kuwedzerwa ku "vakadzi". Zvisinei, ichi chinhu chakakosha kumunhu mumwe nomumwe, mushure mezvose zvinopinda mumatambudziko akawanda ehupenyu. Zvinonakidzawo kuti hapana chikonzero chekutora iyo zuva rega rega - vitamini A inounganidza muchiropa uye muviri unogona kushandisa nguva dzose zvayo.
Vitamini A: kushandisa uye zvinoreva
Pamberi pekutora vitamini A, zvakakosha kunzwisisa mabasa ayo mumuviri. Pakati pavo pane zvinotevera:
- inofanirwa kubasa rekufema, kugadzirisa zvirongwa;
- rinoita kuti kuve nekuonekwa kwemaziso kujekesana kwakasiyana-siyana kwezvakatipoteredza;
- inofanirwa kuti ive yakanaka, yakasvibiswa, yakagwinya ganda;
- inotsigira basa remucous membrane yemaziso;
- inodzivirira zvirwere zvepfungwa;
- kunowedzera kumira kwemuviri kuzvirwere;
- inononoka kugadzirwa kwemuviri;
- ine antioxidant zvinhu;
- inokurumidza kuporesa kuporesa maronda uye kupisa kwezuva;
- kugadzirwa kwemapfupa, meno nevhudzi;
- inokanganisa kukura mumuviri nekukura;
- mutemo weproteti synthesis;
- kunowedzera kufunga;
- inokosha kumetabolism;
- inowedzera mutengo wekupindurwa;
- zvakakosha kuti zvirwere zvemuviri zvirwere;
- inowedzera hupenyu hwevarwere veAIDS.
Uyezve, mukana wekenza wevhitamini A unodzidza zvakanyanya panguva ino.Zvino zviri nyore kunzwisisa kubva panorongwa urwu, chinhu ichi chinonyanya kukosha kune hutano hwevanhu.
Zviratidzo zveVhijamin A inoshaya
Kana muviri wako uine chinhu chipi nechipi, zvichaita kuti iwe uchinzwisise. Somuenzaniso. Kana iwe uine kushayikwa kwevitamini A, iwe pachako uchacherechedza chimwe chinhu kubva pane zvakanyorwa:
- kuderedza utachiona hwekuzvidzivirira, huwandu hwehutachiona;
- kuwedzera kunzwisiswa kwezino maoko;
- Usiku husina kunaka husiku (hupofu husiku);
- kuputika paganda, ganda rakaoma, chitarisiko chemakwenzi;
- dry conjunctiva yeziso, kutadza kuona;
- brittle, zvishoma nezvishoma zvipikiri;
- kukanganisa kwekukura kwekuita (muvana);
- dzakaoma, bvudzi rinoputika, dandruff ;
- kuporesa zvirwere;
- kusava nenzara, kupera;
- kusuruvara.
Kana ukacherechedza kuti zvakawanda zvezvenhoroondo iyi zviripo mumamiriro ako ezvinhu, unogona kuwedzera nhamba yezvokudya zvine vitamin A mukudya kwako, kana kutanga kutora hove mafuta, kana-vitamini yakaoma kubva kumishonga. Nguva dzose kunewo nzira yakadaro inoshandiswa seyakasvibiswa nemafuta, iyo iyo vitamini inopedzwa - saka yakanyatsogadziriswa nemuviri.
Nzira yekunwa vitamini A?
Kana ukasarudza kushambadzira kwemishonga, iyo kazhinji inowanzova mavitamini A mumafuta, unogona kunwa, maererano nemirayiridzo pane papepa. Kazhinji, vanachiremba vanorayira zvinotevera:
- kuvanhu vakuru 800 - 1000 mcg;
- kune vana 400 - 1000 mcg;
- kuvana vanoyamwisa 1200 - 1400 mkg;
- yevakadzi vane pamuviri 1000 - 1200 mkg.
Kana iwe ukawana kudya kwako kwezuva nezuva kwevhitamini iyi, iwe uchave wakagwinya nenzira dzakawanda munhu.
Ndekupi vitamini A?
Mukuwedzera kune yakashambadza yekodhi yepamusoro, zvinobatsira kuziva kuti vitamini A inowanika mune zvekudya izvo zvinowanzo patafura yako. Kana iwe ukanyatsorongedza kudya kwako, kumwe kuwedzerwa kwezvinhu izvi kunogona uye
- garlic, sorrel, lettuce, dill, celery magreens uye parsley;
- sea buckthorn, garden ashberry, viburnum, arborean ryadin;
- broccoli, tomato, karoti, ruvara rweiii, pepper, dzungu;
- hawthorn, dandelion, mahudyu akaomeswa;
- apricot, Japanese persimmon, peaches, melon;
- bhotela, mucheki wakamu, kottage cheese;
- evha yolk, chiropa, margarine, mafuta ehove , caviar.
Kana kudya kwako kunosanganisira kwekudya kwemazuva maviri pazuva richine vitamin A, iwe haugoni kunyanya kunetseka pamusoro pekuti ichi chinokwana mumuviri wako.