Vitamin A yakasvibiswa nemafuta haipindi mumvura. Kuti zvive zvakafanana nemuviri, muviri unofanirwa kuva nemafuta anodiwa, mapuroteni nemaminerari. Mumuviri wedu, chiropa uye zvinowedzera mavitamini A, asi kana zvichidikanwa, nekushayikwa kwevhitamini iyi inogona kudya kudya zvine vitamini iyi.
Zvinhu zvaro zvinobatsira zvinogona kurasikirwa nekutsvaga kwenguva refu kune zvigadzirwa zviri mumhepo uye pasi pemishonga yakasiyana-siyana: canning, kubika. Iyo yakawanda yakawanda yevhitamini inogona kuponeswa nekurapwa uku kusvika kusvika 60-80%.
Properties uye kukosha kwevhitamini A
Basa re vitamini A rinopisa zvikuru. Haikwanise kurondedzerwa muchidimbu. Zvose zvaro zvinokosha zvatinoda kuti tirambe tiine hutano.
Inokurudzira kugadziriswa kweproteni muviri, inokurudzira utano hwemasero. Vitamini A inobatsira mazino nemapfupa. Inonyatsoparadzira mafuta ekugadzirisa uye inobatsira kugadzirisa masero ekare ane zvitsva.
Pamusoro pekubatsira kwake kwemaziso aiziva munguva yekare. Zvadaro vanachiremba uye vanoporesa vakashandisa chiropa chakaputika nousiku hupofu, uye, sezvinonyatsozivikanwa, chiropa chinosanganisira yakawanda ye-antioxidant vitamini A. Vitamin rinoshandisa hutano hwemaziso retina uye maziso anoona.
Izvo zvinowanzoshanda simba rekudzivirirwa kwezvirwere zvezvirwere zvemuviri, pamwe nekudzivirirwa kwemuviri kubva kune hutachiona hazvikwanisiki pasina vitamini A. Inowedzera kupikiswa kubva mumarasi mucosal, inobatsira basa re leukocytes, inodzivirira nzira yekufema, urogenital system, chirwere chepamuviri. Zvinetso neve endocrine zvinowanzoitawo ivo pachavo mukushaikwa kwe vitamini A.
Zvirwere zvakadai semasikisi kana chibhokisi zvinorambidzwa nyore nyore munyika umo mararamiro ehupenyu ari akakwirira, asi kudya kwakashata, uko kunoshayiwa kwakanyanya kwevhitamini A, kunogona kukonzera nzira yezvirwere izvi, zvinogona kutungamirira kurufu rwemunhu anorwara. Kunyangwe avo vane utachiona hweAIDS, vane mavitamini A anokwana anokwana mumuviri, vanogona kurarama kwenguva yakareba kudarika vanhuwo zvavo nekuda kwekuti vanodya vitamini A muzvokudya uye mavhitamisi ekugadzirira.
Ganda redu rinoda vitamini iyi. Inokurudzira kuvandudzwa kwemasero, kudzorera mishonga, mucous membrane. Kunyange iwe unogona kuwana antioxidant zvakafanana zvevhitamini A mukurwisana nekukwegura kwezvipfeko. Inoporesa zvirwere zveganda, zvinetso nechiso, muviri, zvinobatsira kuporesa kupisa, maronda. Inobatsira collagen synthesis, inokurudzira kuvandudzwa kwezvikamu zvose zvezviviri. Kushandisa iyo panguva yekuzvitakura, amai vanobatsira kukura kwekubata kwake, vachichigadzirisa ne vitamini A. Kushayikwa kwayo kunogona kukuvadza fetus - zvinokwanisika kusave nekurema kwechechecheche. Inobatsirawo mukurapwa kwekenza pamwe chete ne beta-keratin uye mushure mekushanda kwekuvandudza muviri.
Kana vitamini A inowanzogoverwa mumuviri, maitiro ayo anoshanda anobatsira kuchengetedza mwoyo nemariti. Ne atherosclerosis uye angina, inobatsira kuderedza "kukuvadza" uye kuwedzera "inobatsira" cholesterol.
Mishonga ine retinol (vitamini A)
Vitamini A inogona kuwanika muhuteu, tsvuku, njere yezvokudya. Somuenzaniso: mumimiriwo, marudzi akasiyana-siyana emajiki nemichero. Asi, uye zvitubu zvakasviba zvine zvakawanda zvevhitamini iyi ishupu, parsley, sipinashi, apricots uye karoti. Izvo zvine zvinyanya zvose. Uye kunze kwezvirimwa izvi nemichero mukati mavo vane zvinhu zvinokosha.
Asi zvakadaro iyo yakanakisisa inopa vitamini A ndiyo hove yemafuta uye chiropa, uye muhuwandu hwakawanda inogona kuwanika muhutu, mazai eji, mukaka nekamu. Semuenzaniso, nyama yenzombe, zviyo uye mavitamini eA-low zvakagadzirwa zvakachengetwa zvishoma.
Kana uchidya mhando dzakasiyana-siyana yemiriwo uye michero ine beta-kerotin, zvinokonzerwa nehuidhi inowanikwa mumuviri unobudisa vitamini A. antioxidant
Asi zvisinei zvakadaro masayendisiti akazarura uchapupu hwokuti uchishandisa chete zvikamu zvine mavitamini A ane kukwana kwomuviri, haugone kuzviitira muviri. Zvakakosha kushandisa mavhitamini maigadzirirwo ane vitamin A. Haaiti kukuvadza muviri, chete inoumba kurasikirwa kwe vitamini iyi.
Kuwirirana kwevhitamini A
Ko vitamini A antioxidant inobatana sei nezvimwe zvinhu? Zvinonyatsozivikanwa kuti vitamini A inogona kudyiwa ne vitamin E, nokuda kwekunakisisa kwehupenyu hwezvinhu izvi. Uyewo inowirirana nemavhithamini anobatsira B uye D, calcium, zinc uye phosphorus.
Kushaiwa kwekincomu mumuviri kunokanganisa muviri, uye beta-carotene haigoni kutendeukira ku vitamini A. Izvo zvinopesana kuti kubatanidza beta-carotene nedoro, izvi zvinouraya chiropa chedu.
Vitamini A mune chero ipi zvayo haifaniri kushandiswa pamwe chete ne retinoid - inenge ichikuvadza muviri, inokuvadza mishonga uye nhengo dzomukati.
Munyika yanhasi panguva ino, mishonga yakawanda yakagadzirwa navanhu, kuitira kudzivirirwa kwomuviri uye kuizadza nemavhithamini anobatsira. Uyewo, mishonga yakawanda ine vitamini A, iyo inobatsira muviri nemusana waro, kana kudzivirira.
Asi mishonga yakawanda inowedzerwa nekusanganiswa kwemhando dzakasiyana dzemavhithamini, iyo yakareba iyo inoparadza kubatsirana kweumwe neumwe.
Zvakakosha kuyeuka kuti zvakanakisisa kushandisa mapiritsi evanhu kuti vadzose zvakare vitamini A antioxidant, kureva, kudya zvokudya zvine vitamini A. Zvinonyanya kukosha kudya zvisikwa zvepanyama kudarika pane mahwendefa. Chero pazvinenge zvichidiwa kushandisa mushonga wemishonga, uye zvino maererano nechirongwa chechiremba, kuitira kuti usakonzera kukuvadza mumuviri wako.