Vitamin chungchang hi kan zawt fo thin. Chung zingah chuan
vitamin A hi eitur bik a ni a, kan taksaa hna pawimawh tam tak thawhna atana pawimawh tak a ni. Kan taksa hian amah chauhin a siam chhuak thei lo. Chuvangin kan ei leh in atanga kan hmuh emaw, a tul chuan supplement atanga kan hmuh a ngai a ni. Chuvangin vawiin hian he vitamin A chungchang hi a awlsam zawngin han sawi ila.
Vitamin A hi chi hnih a awm tih i hria em?
Ni e, kan ei leh inah hian vitamin A hi chi hnih a awm a. Heng pahnih chungchang hi tlem tal hriat a pawimawh. A awlsam zawngin pakhat chu ran chaw atanga lo chhuak a ni a, pakhat chu thlai ei atanga lo chhuak a ni.
| Vitamin A chi khat a ni | Receipt awmna hmun leh a nihna |
|---|
| Vitamin A siam chhuah hmasak ber | Ran chaw atanga lo chhuak a ni . Entirnan, thin, artui, sangha leh bawnghnute atanga siam thil te. A tha ber chu kan taksain kan ei veleh a awm nghal a, awlsam taka ei theih leh ei theih ang chi a ni. |
| Provitamin A (beta-carotene ang chi) a ni. | Hei hi thlai ei tur atanga hmuh a ni . Entirnan, carrot, tomato, sweet potato, papaya, mango, leh thlai hnah hring (green leafy vegetables) te. Chungte chu kan ei zawh chuan kan taksa hian vitamin A-ah a chantir ta a ni. |
Heng chi hnih hi supplement atan ei theih a ni a, mahse zirchianna atanga a lan dan chuan
natural foods atanga vitamin A hi taksain a hip lut tha ber a ni .
Engvangin nge vitamin A hi kan taksa tan a pawimawh em em?
Vitamin A hian kan taksa hi kawng tam takah hrisel taka a awm theih nan a pui thin. Chu chu eng nge ni tih i han thlir teh ang.
- Immune system tichak turin : Kan taksa immune system hi natna laka min humhimtu sipai ang a ni . Vitamin A hian he sipai cell te hi an inbiakpawhna leh natna hrik dona kawngah a pui a ni .
- Reproductive health: Vitamin A hian nau neih hrisel leh nau pai theih lohna tihziaawmna kawngah hmun a chang a ni. Naupai laiin nausen piangsualna ven a pawimawh bawk .
- Vun hriselna atan: I vun hi a chang chuan a vawt, a hring emaw, a hring emaw a nih chuan vitamin A tlakchham vang pawh a ni thei a, Vitamin A hi vun hrisel leh eng tak neih nan a pawimawh hle.
- Naupang hrisel taka thanlenna atan: Naupang tê tête hian vitamin A an dawn tawk loh chuan an taksa thanlenna leh thanlenna a mumal lo thei a ni.
Vitamin A tlakchhamna leh a natna lan chhuah dan
Ram changkang ang bawkin kan ramah hian vitamin A tlakchhamna hi a tam lo hle a, mi tam zawkin ei leh in inthlau tak an ei thin avangin. Mahse, he dinhmun hi a then phei chuan a awm thei.
Vitamin A tlakchhamna chhinchhiahna ber leh hriat theih hmasa ber chu zan lama mit hmuhna tha lo (mit hian thim a insiamrem harsat) hi a ni. Damdawi lam hawi chuan he natna hi `(Xerophthalmia)` an ti a.
Chutianga a kal zel chuan lung natna, pneumonia, ril\am, leh natna hrik, measles ang chi natna a thlen theihna a sang hle. Tin, thisen tlakchhamna (anemia) a thlen thei bawk.
Eng ei tur nge vitamin A nei tam ber?
Vanneihthlak takin kan chhehvelah hian vitamin A tamna ei tur hmuh a awl hle. Nitin mamawh phuhruk dan tha ber chu ei leh in hi a ni.
| Chaw chi hrang hrang | Hrilhfiahna |
|---|
| Thin | Vitamin A tamna ber chaw a ni a, mahse, vitamin A leh cholesterol a tam avangin kar khatah vawi khat aia tam ei a tha lo. |
| Sangha | Sa hriak nei, salmon leh herring te hian vitamin A a pai tam hle. |
| Duhthusamin bawnghnute leh bawnghnute atanga siam | Bawnghnute, cheese, leh yogurt te hi a tha hle. |
| Orange leh yellow thei/thlai chi hrang hrang | Carrot, sweet potato, pumpkin, papaya, mango, leh peanuts te hian beta-carotene a pai tam hle. |
| Thlai dum dum (dark green) a awm | Greens ang chi spinach, kale, leh collard greens te hi a tha hle. |
| Eggs a ni | Vitamin A awmna tha tak, nitin ei leh in-a dah awlsam. |
Vitamin A supplement ei hi a tha em?
Hetah hian thil pawimawh tak a awm. A vaiin puitling hrisel tak chuan ni khatah vitamin A microgram 700 leh 900 (mcg) inkar a mamawh a ni. Hetiang zat hi awlsam takin ei leh in inthlau tak atang hian kan hmu thei a ni.
Chuvangin, doctor thurawn lo chuan vitamin A pill emaw supplement dang emaw chu mahni chauhin ei ngai suh.
Mahse, hriselna lama harsatna nei thenkhat chuan vitamin A supplement an mamawh mai thei. Entirnan, chaw ei lama harsatna nei cystic fibrosis leh Crohn’s disease nei te chuan ei leh in atanga nutrients an lakluh harsat avangin damdawi lam thurawn an mamawh mai thei. Mi thenkhat chuan hmai vun enkawlna atan vitamin A hi an hmang bawk a, mahse a thatzia finfiahna chiang tak a la awm lo.
Vitamin A ei tam lutuk hi a hlauhawm thei ang em? (Vitamin A Toxicity) a awm thei lo.
Ni e, a dik ngei ang.Engkim ang bawkin vitamin A tam lutuk hian taksa a tichhe thei a, nunna atana hlauhawm hial a ni thei bawk. Hetiang dinhmun hi `(Hypervitaminosis A) kan ti a.` A bik takin ran chaw leh supplement atanga lo chhuak vitamin A (Preformed Vitamin A) hi a tam lutuk chuan a hlauhawm hle.
Vitamin A Toxicity natna lan chhuah dan:
- Lu na na tak
- Mit hmuh a fiah lo
- Nausea leh luak chhuak
- Luak chhuak thei
- Muscle na a na
- Vun a vawt, a chhe tawh a, a hrual bawk
- Liver a chhiat phah
- Ruh natna
Nu naupai tan vaukhânna bik: Naupai laia vitamin A ei tam lutuk hian naute mit, thinlung, lung leh lu ruh-ah piansualna nasa tak a thlen thei a ni. Chuvangin naupai lai leh nau hnute pek lai hian doctor phalna la hmasa lovin vitamin supplement engmah ei loh tur a ni.
Mahse, thlai ei tur (carrot leh sweet potato ang chi) atanga Provitamin A (beta-carotene) i hmuh tam pawhin toxicity na tak a thlen dawn lo. Mahse, i ei tam lutuk chuan i vun chu yellow-orange color a ni thei. Hei hi ``Carotenemia'' an ti a. A hlauhawm lo a, beta-carotene tamna ei tur i ei tlem chuan ni engemaw zat chhungin i vun chu a pangngaiin a awm leh ang.
Take-Home Thuchah a ni
- Vitamin A hi kan mit, vun hriselna leh kan taksa hriselna atana pawimawh tak a ni.
- A tha ber leh him ber chu natural foods (carrot, sweet potato, green vegetables, egg, milk) atanga vitamin A lak hi a ni.
- Damdawi lam thurawn tel lo chuan vitamin A supplement hi hmang ngai suh .
- Taksaah (a bik takin nu naupai tan) vitamin A tam lutuk hi a hlauhawm hle thei a ni.
- I ei leh in chungchangah ngaihtuahna i neih emaw, i natna lan chhuah dan emaw i neih chuan i doctor nen inbiakna neihpui ngei ang che .
Vitamin A, Vitamin A, Retinoid, Mit hmuhna, Vun hriselna, Ei leh in, Vitamin tlakchhamna, Beta-Carotene, Chaw hrisel
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