Ne èyi fiasea me la, ɖe nèkpɔa amagbe kple atikutsetse dzeani siwo klẽna le aŋutiɖiɖi, ɣi, kple dzĩ mea? Nuwo abe karɔt, mɔli, mɔli, kple papaya ene xɔa amadede dzeani ma le atike si woyɔna be beta-carotene ta. Menye nusi naa amadede koe nye esia o. Enye nunyiame si gbɔ eme si xɔ asi ŋutɔ na míaƒe ŋutilã eye wòhea viɖe geɖe vɛ na lãmesẽ. Eyata egbea, mina míaƒo nu tso nusi beta-carotene sia nye kple viɖe siwo wònana mí ŋu.
Kpuie ko la, nukae nye beta carotene?
Beta-carotene nye nunyiame si trɔna zua vitamin A ne ege ɖe míaƒe ŋutilã me vɔ. Ne míagblɔe tututu la, eyae nye vitamin A ƒe ŋgɔdonya (provitamin A. Beta-carotene kpena ɖe míaƒe ŋutilã ŋu wòwɔa vitamin A agbɔsɔsɔme si wòhiã.
Vitamin A hiã vevie na míaƒe ŋku ƒe nukpɔkpɔ. Menye ema ɖeɖeko o, ke ele vevie hã na ŋutinu veviwo abe míaƒe dzi, lãkusi, kple ayiku ene ƒe dɔwɔwɔ nyuie, kple lãmenugbagbeviwo ƒe tsitsi hã.
Tsɔ kpe ɖe eŋu la, beta-carotene nye antioxidant sẽŋu aɖe , kalẽtɔ si wɔa avu kple nusue siwo gblẽa nu le ame ŋu siwo woyɔna be free radicals siwo gblẽa nu le míaƒe ŋutilã ƒe lãmenugbagbeviwo ŋu, siwo hea dɔléle vovovowo vɛ eye wònaa ame tsitsi kabakaba.
Viɖe vevi kawoe le beta-carotene ŋu na míaƒe ŋutilã?
Nuɖuɖu si me beta-carotene sɔ gbɔ ɖo ɖuɖu naa míekpɔa lãmesẽ geɖe. Na míalé ŋku ɖe viɖe vevi siwo le eme ŋu.
| Lãmesẽnyawo gbɔ kpɔkpɔ ƒe viɖe | Numeɖeɖe bɔbɔe |
|---|---|
| Ŋku ƒe Lãmesẽ | Etrɔna zua vitamin A eye wòkpena ɖe ame ŋu wòléa ŋku nyuie. Numekukuwo ɖee fia be ate ŋu aɖe dɔlélewo abe ŋku ƒe dɔmawɔmawɔ nyuie, si nana ŋku ƒe nukpɔkpɔ gbɔdzɔna, vevietɔ ne míele tsitsim, ƒe afɔkua dzi akpɔtɔ abe 35% ene. |
| Ŋkuɖodzinu Kple Ahɔhɔ̃ ƒe Dɔwɔwɔ (Sidzedze ƒe Dɔwɔwɔ) . | Esi wònye antioxidant ta la, ekpena ɖe ahɔhɔ̃menugbagbeviwo ta eye wònaa ŋkuɖoɖonudzi kple nusɔsrɔ̃ ƒe ŋutete nyona ɖe edzi. Ate ŋu akpe ɖe ame ŋu hã be wòaɖe ŋkuɖoɖonudzi ƒe dzesi siwo dona tso tsitsi kple Alzheimer ƒe dɔlélea me dzi akpɔtɔ. |
| Ŋutilã Takpɔkpɔ | Ekpena ɖe ŋutigbalẽa ŋu wònɔa lãmesẽ me eye wòklẽna. Ŋutete le beta-carotene hã ŋu be wòaɖe nusiwo UV keklẽ si gblẽa nu le ame ŋu tso ɣea me gblẽna le ŋutigbalẽa ŋu dzi akpɔtɔ. |
| Kansa ƒe afɔkua dzi ɖeɖe kpɔtɔ (Cancer Prevention) . | Numekulawo kpɔe be nuɖuɖu si me beta-carotene kple nu bubu siwo tsia dzoxɔxɔ nu le ate ŋu aɖe kansa ƒomevi aɖewo, abe no, lãkusi, kple dɔgbo me dɔdzẽ ene xɔxɔ ƒe afɔkua dzi akpɔtɔ. |
Ðe afɔku aɖe li be woano beta carotene fũu akpaa?
Esia nye nya vevi aɖe ŋutɔ.
Vitamin A nye vitamin si me ami le. Esia fia be woate ŋu adzrae ɖo ɖe míaƒe ŋutilã me, vevietɔ le aklã me. Vitamin A ƒe kpeɖeŋutɔ nono fũ akpa ɣeyiɣi didi ate ŋu anye aɖi na ŋutilãa. Esia ate ŋu ana ame natɔtɔ, aɖu nu, ƒunukpeƒewo nase veve, eye le nɔnɔme siwo vɔ̃ɖi wu me la, ame natsi alɔ̃ me eye wòaku gɔ̃ hã.
Gake, nya nyuiae nye be beta-carotene le dedie keŋkeŋ kloe. Amagbe kple atikutsetse agbɔsɔsɔme ka kee nèɖaɖu si me beta-carotene sɔ gbɔ ɖo o, vitamin A agbɔsɔsɔme si wò ŋutilã hiã koe wò ŋutilã wɔa eye wòɖea susɔea doa goe. Eyata beta-carotene si tso nuɖuɖu me menye aɖi o.
Gake ne ame aɖe no beta-carotene ƒe atike gbogbo aɖewo ɣeyiɣi didi la, nusi ate ŋu adzɔ koe nye be ŋutigbalẽa natrɔ azu ɣie-aŋutiɖiɖi. Woyɔa nɔnɔme sia be carotenemia. Afɔku mele esia me o, eye ŋutigbalẽa atrɔ ava nɔ abe alesi wònɔ tsã ene le ŋkeke ʋɛ aɖewo megbe ne wonya dzudzɔ atike siwo wotsɔ kpena ɖe eŋu ko.
Nuxlɔ̃ame vevi aɖe ŋutɔ: Numekukuwo ɖee fia be amesiwo noa atama ate ŋu axɔ aɖuɖɔtoedɔdzẽ ƒe afɔku geɖe wu ne wono beta-carotene-tike gbogbo aɖewo. Eyata ne atamanolae nènye la, mègazã beta-carotene kpeɖeŋutɔ gbeɖe ɖɔktawo ƒe aɖaŋuɖoɖo manɔmee o.
Beta carotene agbɔsɔsɔme kae míehiã?
Nuɖuɖu ƒe Mɔnukpɔkpɔ Si Wokafu na beta-carotene meli o. Gake vitamin A ƒe agbɔsɔsɔme si wokafu gbesiagbe le ƒe si woxɔ kple ŋutsu alo nyɔnu nyenye nu. Míate ŋu akpɔ vitamin A ƒe nudidi sia gbɔ bɔbɔe ne míeɖu nuɖuɖu siwo me beta-carotene sɔ gbɔ ɖo.
Woɖe gbesiagbe gakpekpeɖeŋu siwo wokafu (mcg RAE - Retinol Activity Equivalents) na vitamin A fia le kplɔ̃ si le ete la dzi.
| Ƒe ƒe hatsotso / wɔna | Vitamin A ƒe hiahiã gbesiagbe (mcg RAE) . |
|---|---|
| Ƒe 1-3 sɔŋ | 300 ƒe xexlẽme |
| Ƒe 4-8 sɔŋ | 400 ƒe xexlẽme |
| Ƒe 9-13 xɔxɔ | 600 ƒe xexlẽme |
| Ƒe 14-18 (ŋutsu) . | 900 ƒe xexlẽme |
| Ƒe 14-18 (nyɔnuviwo) . | 700 ƒe xexlẽme |
| Ŋutsu tsitsi | 900 ƒe xexlẽme |
| Nyɔnu tsitsiwo | 700 ƒe xexlẽme |
| Vidada siwo fɔ fu | 770. Ƒe 770 |
| Vidada siwo naa no wo viwo | Ƒe 1300 me |
Nuɖuɖu kawoe me beta carotene sɔ gbɔ ɖo?
Anyo wu be nàxɔ nunyiame sia tso dzɔdzɔmenuɖuɖuwo me tsɔ wu be nàxɔ nuɖuɖu siwo wotsɔ kpe ɖe eŋu.
- Dzĩ kple aŋutiɖiɖi:Karɔt, mɔli vivi (vevietɔ mɔli ɣi), mɔli, papaya, mango, dati.
- Amadede dzẽ: Spinach, kale, kɔla amagbewo, Switzerlandtɔwo ƒe chard.
- Dzĩ: Atadi dzĩ.
Nya ɣaɣla sue aɖe: Beta-carotene nye nunyiame si me ami le, eyata ele bɔbɔe na ŋutilã be wòaxɔ ne èɖa amagbe siawo kple ami vi aɖe, abe akɔɖumi ene, alo ne èwɔ wo wozu sambal eye nèɖu wo kple akɔɖu.
Atikutsetse kple amagbe siawo siwo le amadede vovovowo me tsɔtsɔ kpe ɖe wò nuɖuɖu ŋu nye gadede agbenɔnɔ si me lãmesẽ le me nyuie. Ne èhiã kpeɖeŋutɔ le atikewɔwɔ ƒe nɔnɔme aɖe alo susu bubu aɖe ta la, kpɔ egbɔ be yeyi ɖɔkta gbɔ.
Gbedasi si Wotsɔ Yi Aƒeme
- Beta-carotene nye nunyiame sẽŋu aɖe si le amagbe siwo le amadede vovovowo me abe karɔt, mɔli vivi, kple mɔli ene me si trɔna zua vitamin A le ŋutilã me.
- Enaa lãmesẽmenɔnɔ ƒe viɖe geɖe, abe ŋku ƒe nukpɔkpɔ nyuie, ŋutigbalẽ ƒe lãmesẽ, ahɔhɔ̃ ƒe dɔwɔwɔ, kple ametakpɔkpɔ tso kansa me ene.
- Togbɔ be vitamin A ƒe kpeɖeŋutɔ nono fũ ate ŋu anye afɔku hã la, beta-carotene si tso dzɔdzɔmenuɖuɖuwo me menye aɖi na ŋutilã o.
- Mɔ nyuitɔe nye be nàkpɔ wò beta-carotene ƒe nuhiahiãwo gbɔ tso amagbe kple atikutsetse siwo le amadede vovovowo me me, eye màto atike siwo kpena ɖe ame ŋu me o.
- Ne atamanolae nènye la, ƒo asa na beta-carotene kpeɖeŋutɔ nono atikewɔlawo ƒe aɖaŋuɖoɖo manɔmee.
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