Paunoenda kuchitoro, unoona miriwo nemichero yakanaka inopenya muorenji, yero, uye tsvuku here? Zvinhu zvakaita semakarotsi, manhanga, mbatatisi, uye papaya zvinowana ruvara rwakanaka nekuda kwechinhu chinonzi beta-carotene. Ichi hachisi chinhu chinopa ruvara chete. Ichinhu chinovaka muviri chakakosha zvikuru mumuviri wedu uye chinounza mabhenefiti akawanda ehutano. Saka nhasi, ngatitaurei nezve beta-carotene iyi uye mabhenefiti ayo anotipa.
Know your body mass index (BMI) and weight classification
Zvichitaurwa zviri nyore, chii chinonzi beta carotene?
Beta-carotene chinhu chinovaka muviri chinoshandurwa kuita vhitamini A mushure mekupinda mumiviri yedu. Kutaura chokwadi, ndiyo inotangira (provitamin A) yevhitamini A. Beta-carotene inobatsira miviri yedu kugadzira huwandu hwevhitamini A hwainodiwa.
Vhitamini A inokosha pakuona kwedu. Kwete izvozvo chete, asi inokoshawo pakushanda zvakanaka kwenhengo huru dzakadai semwoyo, mapapu, neitsvo, uye pakukura kwemasero.
Pamusoro pezvo, beta-carotene iantioxidant ine simba, gamba rinorwisa zvidimbu zvinokuvadza zvinonzi free radicals zvinokuvadza masero emuviri wedu, zvichikonzera zvirwere zvakasiyana-siyana uye zvichikurumidzisa kukwegura.
Ndezvipi zvakanakira zvikuru zve beta-carotene mumuviri wedu?
Kudya chikafu chine beta-carotene yakawanda kunotipa mabhenefiti akawanda pahutano. Ngatitarisei mabhenefiti makuru.
| Kubatsirwa kwehutano | Tsananguro iri nyore |
|---|---|
| Hutano hweMaziso | Inoshanduka kuita vhitamini A uye inobatsira kuchengetedza maziso akanaka. Ongororo yakawana kuti inogona kuderedza njodzi yezvirwere zvakaita sekuora kwemaziso, izvo zvinoderedza kuona, kunyanya sezvatinokura, neinenge 35%. |
| Basa rekurangarira nehuropi (Basa rekufunga) | Semushonga unodzivirira masero europi, unobatsira kuchengetedza masero europi uye kuvandudza kugona kwekuyeuka nekudzidza. Unogonawo kubatsira kuderedza zviratidzo zvekurasikirwa nendangariro zvinouya nekukwegura uye chirwere cheAlzheimer. |
| Dziviriro yeganda | Inobatsira kuchengetedza ganda rine hutano uye richipenya. Beta-carotene ine simba rekuderedza kukuvara kweganda kubva kumwaranzi yeUV inokuvadza inobva kuzuva. |
| Kuderedza njodzi yekubatwa negomarara (Kudzivirira Gomarara) | Vaongorori vakaona kuti kudya kwakapfuma mu beta-carotene nezvimwe zvinorwisa mabhakitiriya kunogona kuderedza njodzi yemamwe marudzi ekenza, akadai sekenza yemazamu, yemapapu, uye yepancreas. |
Pane njodzi here yekutora beta carotene yakawandisa?
Iyi ipfungwa inokosha zvikuru.
Vhitamini A ivhitamini inonyungudika mumafuta. Izvi zvinoreva kuti inogona kuchengetwa mumiviri yedu, kunyanya muchiropa. Kutora mishonga yekuwedzera yevhitamini A yakawandisa kwenguva yakareba kunogona kuva chepfu mumuviri. Izvi zvinogona kukonzera dzungu, kuda kurutsa, kurwadziwa kwemajoini, uye muzviitiko zvakanyanya, kukoma uye kunyange rufu.
Asi, mashoko akanaka ndeekuti beta-carotene yakachengeteka zvachose. Hazvina mhosva kuti unodya miriwo nemichero yakawanda sei ine beta-carotene, muviri wako unongogadzira huwandu hwevhitamini A hwaunoda uye unoburitsa zvimwe. Saka, beta-carotene kubva muchikafu haina chepfu.
Zvisinei, kana munhu akatora mishonga yakawanda ye beta-carotene kwenguva yakareba, chinhu chega chinogona kuitika ndechekuti ganda rinoshanduka kuita ruvara rweyero-orenji. Dambudziko iri rinonzi carotenemia. Izvi hazvina njodzi, uye ganda rinodzoka pakare mukati memazuva mashoma kana mishonga yacho yamiswa.
Yambiro inokosha zvikuru: Ongororo yakawana kuti vanhu vanosvuta vanogona kunge vari panjodzi yakakura yekubatwa nekenza yemapapu kana vakatora mishonga yakawanda ye beta-carotene. Saka kana uri munhu anosvuta, usamboshandisa mishonga ye beta-carotene usina kupiwa mazano nachiremba.
Tinoda beta carotene yakawanda sei?
Hapana Chinodiwa Chekudya Chinokurudzirwa che beta-carotene. Zvisinei, pane chiyero chinokurudzirwa chevhitamini A zuva nezuva zvichienderana nezera uye murume kana mukadzi. Tinogona kuzadzisa zvinodiwa nevhitamini A nekudya chikafu chine beta-carotene yakawanda zviri nyore.
Mari inokurudzirwa yezuva nezuva (mcg RAE - Retinol Activity Equivalents) yevhitamini A inoratidzwa mutafura iri pazasi.
| Zera / chiitiko | Chinodiwa cheVitamin A zuva nezuva (mcg RAE) |
|---|---|
| Makore 1-3 | 300 |
| Makore 4-8 | 400 |
| Makore 9-13 ekuberekwa | 600 |
| Makore 14-18 ekuberekwa (murume) | 900 |
| Makore 14-18 ekuberekwa (vasikana) | 700 |
| Murume mukuru | 900 |
| Vakadzi vakuru | 700 |
| Madzimai ane pamuviri | 770 |
| Vanaamai vanoyamwisa | 1300 |
Ndezvipi zvekudya zvine beta-carotene yakawanda?
Zviri nani kuwana chikafu ichi kubva muzvikafu zvechisikigo pane kuwana zvinovaka muviri.
- Yero neorenji:Makarotsi, mbatatisi (kunyanya mbatatisi yero), manhanga, mapapaya, mango, madate.
- Girini: Sipinachi, kale, collard greens, Swiss chard.
- Tsvuku: Mhiripiri tsvuku.
Chakavanzika chidiki: Beta-carotene chinhu chinonyunguduka mumafuta, saka zviri nyore kuti muviri unye kana ukabika miriwo iyi nemafuta mashoma, semafuta ekokonati, kana kuti paunoigadzira kuita sambal woidya nekokonati.
Kuwedzera michero nemiriwo iyi ine mavara akasiyana-siyana pakudya kwako inzira yakanaka yekurarama hupenyu hune hutano. Kana uchida chimwe chinhu chekuwedzera nekuda kwechirwere kana chimwe chikonzero, iva nechokwadi chekubvunza chiremba wako.
Mharidzo Yekuenda Nayo Kumba
- Beta Carotene chinhu chine simba chinowanikwa mumiriwo ine mavara akadai semakarotsi, mbatatisi, uye manhanga chinoshandurwa kuita vhitamini A mumuviri.
- Inopa mabhenefiti akawanda pahutano, akadai sekuona kwakanaka, hutano hweganda, mashandiro ehuropi, uye dziviriro kubva kugomarara.
- Kunyangwe kutora vhitamini A yakawandisa kunogona kuva nengozi, beta-carotene inobva muzvikafu zvechisikigo haina chepfu mumuviri.
- Nzira yakanakisisa ndeyekugutsa zvinodiwa zvako zve beta-carotene kubva mumiriwo nemichero zvine mavara, usingashandise zvinovaka muviri.
- Kana uri munhu anoputa fodya, usatore mishonga yekuwedzera ye beta-carotene usina kupiwa mazano nachiremba.
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