Kuziva uye chokwadi chinonakidza pamusoro pevhitamini A
Vitamini A, kana mutauro unonzwisisika - ndizvo zvatinoda, ganda redu, maziso nemukati. Yeuka zvakataurwa nevabereki "Idya karoti, zvichava maziso akanaka"? Zvose nokuti ine zvakawanda zvevhitamini iyi. Zvinonakidza kuti vitamini yakagamuchira zita rakadaro remafabheti kubva kuvasayendisiti nokuda kwechikonzero chakanaka uye chikonzero - iyi ndiyo vitamini yekutanga yakawanikwa navo uye, nenzira, kushandisa karoti. Kuvonga kutsvakurudza kwesayenzi, izvo zvakaratidza simba rake guru pane zvatakaona, American George Wald muna 1967 akakunda Nobel Prize.
Mune imwe nzira, vitamini yedu inonzi retinol. Iine chinhu chinonakidza - chinounganidza mumutumbi, nekugadzira imwe nzvimbo, iyo inoshandiswa kana zvichidiwa. Boka revithamini A (A1, A2, etc.) inonzi carotenoids, kubva muChirungu shoko rinokonzera, iro rinoshandurwa - makaroti.
Ndezvipi zvokudya zvine vitamini A?
Retinol inowanikwa mune zvose zvipenyu nemiti yemiti. Chinhu chikuru pane mimwe miriwo, sezvamunenge makanzwisisa, mune makaroti, asi zvigaro zvaro zvakanaka zvinonzi broccoli, dzungu, bhinzi reBulgaria nesipinashi. Pakati pezvibereko ndeyepamusoro retinol apricots, maapuro, cherries, mazambiringa uye peaches. Pakati pezvirimwa, vatungamiri vane minda uye parsley. Ikoko pane izvo zvakasikwa kwatiri zvigadzirwa, sehotela, huku uye chiropa chechipfuwo, mazai, kamuki nemukaka.
Nzira yekutora vitamini A mune makutu?
Kana vanachiremba kana iwe pachako uchitarisa kusashaiwa kwevhitamini A, hazvirevi kuti unorwisa zvinowanikwa pamusoro apa. Muma pharmacy, unogona kuwana vitamini A mumapisisumu, iyo inonyatsoita kuti muviri uwedzere. Zvisinei, munhu anofanira kungwarira-kudarika kunogona kukonzera toxicosis, zvinetso zveropa, kusuruvara kwevhudzi, kusagadzikana uye zvimwe zvinokanganisa migumisiro. Mutengo we vitamini A wakaderera, mumatanda 2-4 $.
Vanachiremba vanokurudzira kunwa mapiritsi 1-2 mangwanani mushure mekudya. Cherechedza kuti muviri wose wemunhu wakasiyana, saka zviri nani kutaurirana nachiremba, kunyanya sezvo retinol ine zvigadziriswa nemuviri, uye naizvozvo zvinokonzera migumisiro yakareba kwenguva refu.
Vitamini A kuwedzera mitero yevana, varume vakuru nevakadzi, vakadzi vane pamuviri
Zvichienderana nehutano hwako, uwandu hwemakore, hurumende yehutano, tsika yekutora retinol ichachinja, saka tichapa mavhareji chete. Kuti uwane mamwe mashoko akajeka, unofanira kufanira chiremba uyo anofanira kunyora zvirevo zvakanakira kugamuchirwa.
- Kune vanhu - 1000 - 1200 mkg (60-80 kg wekurema)
- yevakadzi - 700 - 1000 mkg (45-70 kg wekurema)
- kune mukadzi ane pamuviri - 1000-1200 mcg
- vana kubva pamakore 12 kusvika ku17 - 700 - 1000 mcg
- vana kubva pamakore matatu kusvika ku11 - 400 - 700 mcg
- Kuvana kusvikira pamakore matatu - 300 400 mkg
Nzira yekuziva sei kusashaikwa kwevitamini A?
Kana iwe unosangana ne:
- kuparara kwemauto;
- kugona;
- kamwe-kamwe dandruff uye chinopisa chekudzivirira;
- kucheka mumaziso, kuomesa ziso reziso;
- zvakaratidzwa zvakatanga kuwira;
- kazhinji kunotonhora
zvinenge zvichikosha kuti uende kuna chiremba uye unowana mirayiridzo yakazara pamusoro pekushandisa vitamini A mumasikirini.
Iva noutano hwakanaka uye usarwara!