Vithamine A

Vithamine A ke vithamine e qhibilihang mafura e bolokiloeng sebeteng.

Ho na le mefuta e 'meli ea vithamine A e fumanoang lijong.

• Vithamine A e entsoeng esale pele e fumanoa lihlahisoa tsa liphoofolo tse kang nama, tlhapi, likhoho le lijo tsa lebese.
• Provitamin A e fumanoa lijong tse itšetlehileng ka limela tse kang litholoana le meroho. Mofuta o tloaelehileng haholo oa pro-vithamine A ke beta-carotene.

Vithamine A e boetse e fumaneha lijong tse tlatsetsang. Hangata e hlaha ka mofuta oa retinyl acetate kapa retinyl palmitate (vithamine A e etselitsoeng pele), beta-carotene (provitamin A) kapa motswako oa preformed le provitamin A.

Vithamine A e thusa ho theha le ho boloka meno a phetseng hantle, marapo le lisele tse bonolo, mamina le letlalo. E boetse e tsejoa e le retinol hobane e hlahisa li-pigment ka har'a leihlo la leihlo.

Vithamine A e khothalletsa mahlo, haholo-holo ka khanya e tlase. E boetse e na le karolo ea bokhachane bo botle le ho anyesa.

Vithamine A e fumanoa ka mefuta e 'meli:

• Retinol: Retinol ke mofuta o sebetsang oa vithamine A. E fumanoa sebeteng sa phoofolo, lebese le felletseng, le lijong tse ling tse matlafalitsoeng.
• Carotenoids: Li-carotenoids ke 'mala o lefifi (li-pigment). Li fumanoa lijong tsa limela tse ka fetohang mofuta o sebetsang oa vithamine A. Ho na le tse fetang 500 tse tsejoang ke carotenoids. E 'ngoe ea carotenoid e joalo ke beta-carotene.

Beta-carotene ke antioxidant. Antioxidants e sireletsa lisele tšenyo e bakiloeng ke lintho tse bitsoang li-radical free.

Li-radicals tsa mahala li lumeloa ho:

• Tlatsetsa ho mafu a itseng a nako e telele
• Bapala karolo ea ho tsofala

Ho ja mehloli ea lijo tsa beta-carotene ho ka fokotsa kotsi ea mofetše.

Lisebelisoa tsa Beta-carotene ha li bonahale li fokotsa kotsi ea mofetše.

Vithamine A e tsoa mehloling ea liphoofolo, joalo ka mahe, nama, lebese le matlafalitsoeng, chisi, tranelate, sebete, liphio, cod le oli ea tlhapi ea halibut.

Leha ho le joalo, e mengata ea mehloli ena, ntle le ea lebese le tlotsitsoeng ka mafura a Vitamin A, e na le mafura a mangata le k'holeseterole.

Mehloli e metle ka ho fetisisa ea vithamine A ke:

• Oli ea sebete sa cod
• Mahe
• Lijo-thollo tsa lijo tsa hoseng tse matlafalitsoeng
• Lebese le matlafalitsoeng
• Meroho ea lamunu le e mosehla le litholoana
• Mehloli e meng ea beta-carotene e kang broccoli, spinach le meroho e mengata e tala, e makhasi

Ha 'mala oa litholoana kapa meroho o tebile haholoanyane, palo ea beta-carotene e phahama le ho feta. Mehloli ea meroho ea beta-carotene ha e na mafura le k'holeseterole. Ho monya ha bona hoa ntlafala haeba mehloli ena e jeoa le mafura.

TLHOKOMELISO:

Haeba o sa fumane vithamine A e lekaneng, o na le kotsi e kholo ea mathata a mahlo a joalo ka:

• Ho foufala bosiu
• Tšenyo e ke keng ea khutlisoa ea corneal e tsejoang ka hore ke xerophthalmia

Ho haella ha vithamine A ho ka lebisa ho hyperkeratosis kapa letlalo le omeletseng, le letlalo.

HO SEBELELA HOLO

Haeba u fumana vithamine A e ngata haholo, u ka kula.

• Tekanyo e kholo ea vithamine A le eona e ka baka mathata a tlhaho.
• Hangata chefo ea vithamine A e bohloko e ba teng ha motho e moholo a nka li-IU tsa vithamine A. tse likete tse makholo a 'maloa.
• Chefo ea vithamine A e sa foleng e ka hlaha ho batho ba baholo ba tloaetseng ho nka 25,000 IU ka letsatsi.

Masea le bana ba ameha habonolo ka vithamine A. Ba ka kula ha ba qeta ho noa litekanyo tse nyane tsa vithamine A kapa vithamine A tse nang le lihlahisoa tse kang retinol (e fumanoang ka litlolo tsa letlalo).

Bongata ba beta-carotene e ke ke ea u kulisa. Leha ho le joalo, beta-carotene e ngata e ka fetola letlalo bosehla kapa lamunu. 'Mala oa letlalo o tla khutlela setloaeling hang ha o fokotsa ho noa ha beta-carotene.

Tsela e molemohali ea ho fumana tlhoko ea letsatsi le letsatsi ea li-vithamine tsa bohlokoa ke ho ja litholoana, meroho, lijo tsa lebese tse matlafalitsoeng, linaoa (linaoa tse omisitsoeng), lensisi le lithollo.

Boto ea Lijo le Phepo e Ntle ea Setsi sa Bongaka - Lijo tse Ts'oarelloang Bakeng sa Lijo (Li-DRI) bakeng sa batho ba vithamine A:

Masea (karolelano ea ho noa)

• Likhoeli tse 0 ho isa ho tse 6: li-micrograms tse 400 ka letsatsi (mcg / ka letsatsi)
• Likhoeli tse 7 ho isa ho tse 12: 500 mcg / letsatsi

Recommended Dietary Allowance (RDA) bakeng sa livithamini ke hore na vithamine e 'ngoe le e' ngoe eo batho ba bangata ba lokelang ho e fumana letsatsi ka leng RDA ea livithamini e ka sebelisoa e le lipheo tsa motho ka mong.

Bana (RDA)

• Lilemo tse 1 ho isa ho tse 3: 300 mcg / letsatsi
• Lilemo tse 4 ho isa ho tse 8: 400 mcg / letsatsi
• Lilemo tse 9 ho isa ho tse 13: 600 mcg / letsatsi

Bacha le batho ba baholo (RDA)

• Ba batona ba lilemo li 14 ho ea holimo: 900 mcg / ka letsatsi
• Basali ba lilemo li 14 ho ea holimo: 700 mcg / ka letsatsi (bakeng sa basali ba lilemo li 19 ho isa ho 50, 770 mcg / letsatsi nakong ea bokhachane le 1,300 mcg / letsatsi nakong ea kanyeso)

Hore na o hloka vithamine e kae ho latela lilemo tsa hau le thobalano. Lintho tse ling, joalo ka ho ima le bophelo bo botle ba 'mele, le tsona li bohlokoa. Botsa mofani oa tlhokomelo ea bophelo hore na ke tekanyetso efe e u loketseng.

Retinol; Retina; Asiti ea Retinoic; Li-carotenoids

• Molemo oa vithamine A.
• Mohloli oa vithamine A.

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