Dawr i kal hian thlai leh thei mawi tak tak, orange, yellow, leh red-a eng chhuak i hmu em? Carrot, pumpkin, sweet potato, leh papaya ang chi thilte hian chu rawng mawi tak chu an hmu a, chu chu beta-carotene an tih compound vang a ni. Hei hi rawng pe thei mai a ni lo. Kan taksa tana hlu tak, hriselna atana \ha tam tak thlentu super nutrient a ni. Chuvangin vawiin hian he beta-carotene hi eng nge a nih leh eng hlawkna nge min pek tih hi han sawi ila.
A awlsam zawngin, beta carotene chu eng nge ni?
Beta-carotene hi kan taksaa a luh hnuah Vitamin A- ah a inthlak a. A dik tak chuan vitamin A hmahruaitu (provitamin A) a ni a, Beta-carotene hian kan taksain vitamin A a mamawh zat a siam theih nan a pui a ni.
Vitamin A hi kan mit hmuhna atan a pawimawh hle. Chu mai ni lovin, kan thinlung, lung, leh kal ang chi taksa peng lian tak takte hrisel taka hnathawhna atan leh cell thanna atan pawh a pawimawh hle.
Chu bakah, beta-carotene hi antioxidant chak tak a ni a , kan taksa cell tichhe thei, natna chi hrang hrang thlentu leh tar chak tirtu free radicals an tih particle tha lo tak takte dotu hero a ni.
Beta-carotene hian kan taksa tana a thatna berte chu engte nge ni?
Beta-carotene tamna ei leh in hian hriselna atan hlawkna tam tak min pe a ni. A hlawkna berte han thlir ila.
| Hriselna atana hlawkna | Hrilhfiahna awlsam tak |
|---|---|
| Mit Hriselna | Vitamin A ah a inthlak a, mit tha tak a awm theih nan a pui bawk. Research atanga a lan dan chuan natna chi hrang hrang, macular degeneration, mit hmuhna ti chak lo, a bik takin kan upat deuh deuh chuan 35% velin a tihniam thei tih hmuhchhuah a ni. |
| Hriatrengna leh thluak hnathawh (Cognitive Function) . | Antioxidant a nih angin thluak cell te a humhim a, hriatrengna leh zir theihna a tichak bawk. Tar leh Alzheimer natna nena lo awm thin hriatrengna hloh chhinchhiahna te pawh a tihziaawm thei bawk. |
| Vun venhimna | Vun hrisel leh eng tak a awm theih nan a pui. Beta-carotene hian ni atanga UV radiation tha lo avanga vun chhiatna a tihziaawm theihna a nei bawk. |
| Cancer vei theihna tihziaawmna (Cancer Prevention) . | Zirchiangtute chuan beta-carotene leh antioxidant dang tamna ei leh in hian cancer chi thenkhat, hnute, lung leh pancreatic cancer te a tihziaawm thei tih an hmuchhuak. |
Beta carotene ei tam lutuk hi a hlauhawm em?
Hei hi thil pawimawh tak a ni.
Vitamin A hi thau-a inthiar theih vitamin a ni. Chumi awmzia chu kan taksaah, a bikin thin (liver)-ah a khawlkhawm thei tihna a ni. Hun rei tak chhunga vitamin A supplement ei tam lutuk hi taksa tan toxic a ni thei. Hei hian luak chhuak, luak chhuak, ruh na, a pawi berah chuan coma leh thihna thlengin a thlen thei a ni.
Mahse, thu lawmawm tak chu beta-carotene hi a him vek tawh mai. Beta-carotene tamna thlai leh thei engzat pawh ei ila, i taksain vitamin A a mamawh zat chauh a siam a, a bak chu a paih chhuak thin. Chuvangin ei leh in atanga beta-carotene hi toxic a ni lo.
Mahse, mi pakhatin beta-carotene supplement dose sang tak a ei rei chuan a awm thei awmchhun chu vun chu yellow-orange rawng a lo ni ang. Hetiang dinhmun hi carotenemia an ti a. Hei hi a hlauhawm lo a, supplement ei tawh loh hnuah ni engemaw zat chhungin vun chu a normal leh ang.
Vaukhânna pawimawh tak: Zirchianna aṭanga a lan dan chuan meizukte hian beta-carotene supplement tam tak an ei chuan lung cancer vei an hlauhawm hle thei a ni. Chuvangin meizuk i nih chuan doctor thurawn tel lovin beta-carotene supplement hi hmang ngai suh.
Beta carotene engzat nge kan mamawh?
Beta-carotene hi Recommended Dietary Allowance a awm lo. Mahse, kum leh mipa leh hmeichhia a zirin nitin vitamin A pek tur ruahman a awm. He vitamin A mamawh hi awlsam takin kan phuhruk thei a, chu chu beta-carotene tamna ei tur ei hian a ni.
Vitamin A nitin allowances (mcg RAE - Retinol Activity Equivalents) pek tur chu a hnuaia table-ah hian tarlan a ni.
| Kum hrang hrang / occasion | Nitin Vitamin A mamawh (mcg RAE) 1.1. |
|---|---|
| Kum 1-3 chhung a ni | 300 a ni |
| Kum 4-8 chhung a ni | 400 a ni |
| Kum 9-13 inkar a ni | 600 a ni |
| Kum 14-18 inkar (mipa) . | 900 a ni |
| Kum 14-18 inkar (hmeichhia) . | 700 a ni |
| Mipa puitling | 900 a ni |
| Hmeichhe puitling | 700 a ni |
| Nu naupai te | 770 a ni |
| Nu hnute pe thinte | 1300 a ni |
Eng ei tur nge beta carotene tamna?
He nutrient hi supplement aiin natural foods atanga lak a tha ber.
- A sen leh a sen:Carrot, sweet potato (a bik takin yellow sweet potato), pumpkin, papaya, mango, dates.
- Green: Spinach, kale, collard greens, Swiss chard te a awm bawk.
- Red: Bell pepper sen.
Thuruk tlem: Beta-carotene hi oil-a inthiar thei nutrient a nih avangin heng thlai te hi oil tlem te, coconut oil ang chi hmanga i chhum emaw, sambal-a siam a, coconut nena i ei emaw hian taksa tan a hip a awlsam zawk.
Heng thei leh thei chi hrang hrang rawng hrang hrang te hi i ei leh in ah te dah tel hi nun hrisel tak neihna atana investment tha tak a ni. Damdawi lam thil emaw, thil dang emaw avanga supplement i mamawh chuan doctor rawn hmasa phawt ang che.
Take-Home Thuchah a ni
- Beta-carotene hi thlai chi hrang hrang, carrot, sweet potato, leh pumpkin-a awm, taksaah vitamin A-ah a inthlak a, chu chu ei tur tha tak a ni.
- Hriselna atana thatna tam tak a pe a, chu chu mit hmuhna, vun hriselna, thluak hnathawh, leh cancer laka invenna te a ni.
- Vitamin A supplement ei tam lutuk hi hlauhawm tak ni mah se, natural foods atanga beta-carotene hi taksa tan toxic a ni lo.
- A tha ber chu thlai leh thei chi hrang hrang atanga i beta-carotene mamawh phuhruk hi a ni a, supplement hmang lovin.
- Meizial zu mi i nih chuan doctor thurawn tel lova beta-carotene supplement ei loh tur a ni.
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