Vitamini A mu zakudya

Ubwino mavitamini bwino za chirichonse, koma chifukwa pali thupi vitamini A, si aliyense kanthu msangamsanga. Iye, azungu mwachangu kulondera thupi ku mitundu yonse ya mavairasi ndi matenda, kuteteza ndi kubweretsa fupa, amathandiza tsitsi ndi misomali. Imathandiza kuti odwala matenda ashuga, chifukwa kumawonjezera chiwopsezo cha maselo insulin. Vitamini Athandiza odwala ndi mitundu ina ya khansa, kuchuluka kukaniza thupi. Ndi chimodzi cha zizindikiro cha akusowa ake mu thupi ndi kuchepa lakuthwa mu zithunzi acuity ku madzulo ndi usiku. Waukali ndiponso losweka khungu, misomali wofumbutuka ndi moyo, tsitsi kuzimiririka koma kukhulupirira kuti vitamini A sipanatenge chokwanira. Koma musamwe nthawi kubwezeretsanso nkhokwe zake miyala, ndi bwino kuti vitamini A mu zakudya.

Zakudya zokhala ndi pawiri mochuluka. Ndi pafupifupi onse mbewu zakudya wobiriwira ndi wachikasu - mitundu yonse ya kabichi, letesi, tsabola, kaloti, dzungu, apricots ndi zitsamba. Vitamini A chakudya kotunga kawirikawiri zimayambitsa chifuwa, mosiyana kwa mankhwala mankhwala. Kuwonjezera apo, popeza n'zovuta ambiri osokoneza. Mu mankhwala ena vitamini A opezeka lalikulu zedi? Izi mitundu mafuta a nsomba, m'nyanja zikuluzikulu chiwindi mafuta ndi ng'ombe, mafuta nsomba, dzira yolks, tchizi, batala. Koma, kwa chilengedwe cha nkhokwe ake mu thupi amafunika wa mavitamini B, choline, ndipo popanda zokwanira vitamini E, vitamini A mofulumira anawonongedwa. Izi kamodzinso zikusonyeza kufunika kwa zakudya zosiyanasiyana. Mankhwala chiyambi nyama thupi afika retinol. Vitamini A mankhwala chakudya chiyambi zomera ndi mu mawonekedwe a beta-carotene. Vitamini A analandira kuchokera zomera, izo angapo ubwino, monga aperekedwe pamodzi ndi ulusi zakudya ndi CHIKWANGWANI. Wamkulu tsiku lamulo la kubwezeretsa zofunika 1mg vitamini zosowa za thupi kwa ana pamwamba imodzi ndi theka - kawiri. Wamkulu tsiku ndi chokwanira magalamu 25 ng'ombe chiwindi kapena yolk 4. A zambiri beta-carotene lili kaloti, magalamu zana la mankhwala - 9 mg. Mwa atsogoleri - sipinachi, sorelo, katsabola ndi parsley, koma si za masamba atsopano ndi zitsamba, vitamini A chakudya, kutentha ankachitira, kuwonongedwa.

Kwa madyedwe moyenera mavitamini m'thupi ndi kofunika menyu alternated magulu mankhwala onse. No zochepa chofunika kwa anthu onse zovuta mavitamini a gulu B. Popanda ya mavitamini awa sangakhale minofu kupuma. Koma, mfundo ndi yakuti mavitamini izi sangathe kusungidwa mu thupi monga malo, kotero muyenera kubwezeretsanso iwo tsiku. Akusowa mavitamini a gulu ili zinadzala ndi chifooke chitetezo cha m'thupi, matenda a mantha dongosolo, irritability ndi kutopa. Pamene osakwanira otaya mu thupi la thiamine (B1), mmodzi wa mavitamini a gulu, munthu patsogolo mavuto a m'maganizo ndi mgwirizano galimoto, ndi ntchito kukumbukira worsens mtima. Losowa vitamini B1 kumabweretsa kuchuluka tilinazo mano ndi m'kamwa, ming'alu pa milomo ndi irritations khungu. Thiamine chofunika pamene kagayidwe chakudya, sangathe ake kumabwezera mmbuyo kaphatikizidwe imatha chifukwa kuchuluka kwa pathologies.

Monga akulowa thupi vitamini B1, mu zakudya muli? Mkulu zili thiamine kudziwika Ofulula moŵa yisiti mkate ndi n'kuwaika m'mabanzi ufa coarse. A zambiri za izo mu oatmeal, buckwheat ndi mapira groats komanso nyemba zonse ndi soya. Kupereka thupi ndi vitamini wobiriwira masamba, zipatso, mtedza ndi mbatata. Vitamini ng'ombe, ng'ombe chiwindi ndi zinyalala zina. thiamine si anawonongedwa ndi kutentha mankhwala. Popeza kudzikundikira B1 sizingatheke ankamwa alibe zotsatira zoipa m'thupi.