Tose tinowanzo bvunza nezvemavhitamini. Pakati pawo,
vhitamini A chinhu chakakosha chinobatsira pamabasa akawanda akakosha mumuviri wedu. Muviri wedu haugone kuzvigadzira wega. Saka, tinofanira kuiwana kubva muchikafu chatinodya kana, kana zvichidikanwa, kubva muzvinowedzera. Saka nhasi, ngatitaurei nezvevhitamini A iyi nenzira iri nyore.
Waizviziva here kuti kune mhando mbiri dzevhitamini A?
Ehe, kune marudzi maviri makuru evhitamini A muzvikafu zvatinodya. Zvakakosha kuziva zvishoma nezveizvi zviviri. Muchidimbu, chimwe chinobva muzvikafu zvemhuka, uye chimwe chinobva muzvikafu zvezvirimwa.
| Rudzi rweVitamini A | Kwakabva mari uye rudzi rwemari yaiwanikwa |
|---|
| Vhitamini A yakagadzirwa kare | Inobva muzvikafu zvemhuka . Semuenzaniso, chiropa, mazai, hove, nezvigadzirwa zvemukaka. Chinhu chakanakisa nezvayo ndechekuti inowanikwa nemiviri yedu nekukurumidza patinoidya, uye iri muchimiro chinogayiwa nekunyudzwa zviri nyore. |
| Provitamin A (yakadai se beta-carotene) | Izvi zvinowanikwa kubva muzvikafu zvezvirimwa . Semuenzaniso, makarotsi, madomasi, mbatatisi, mapapaya, mango, nemiriwo yemashizha matema. Kana izvi zvangodyiwa, miviri yedu inozviita vhitamini A. |
Mhando dzese dziri mbiri dzinogona kutorwa semishonga yekuwedzera, asi tsvakiridzo yakaratidza kuti
vhitamini A inobva muzvikafu zvechisikigo inonyudzwa zvakanyanya nemuviri .
Sei vhitamini A ichikosha zvikuru kumuviri wedu?
Vhitamini A inobatsira miviri yedu kuti irambe iine hutano munzira dzakawanda. Ngationei kuti idzodzo ndidzo dzipi.
- Kusimbisa masoja emuviri : Masoja emuviri wedu akafanana neuto rinotidzivirira kubva kuzvirwere . Vhitamini A inobatsira masero euto iri kutaurirana uye kurwisa utachiona .
- Hutano hwekubereka: Vhitamini A inobatsira pakusununguka kwakanaka uye kuderedza kushaya mbereko. Zvakakoshawo kudzivirira zvikanganiso zvekuzvarwa kwemwana ari mudumbu panguva yekuzvitakura .
- Kuchengetedza ganda: Kana ganda rako richinzwa rakaoma, rakapwanyika, kana kuti richikwenya, zvinogona kunge zvichikonzerwa nekushaikwa kwevhitamini A. Vhitamini A inokosha kuti ganda rive neutano uye rinopenya.
- Kukura zvakanaka kwevana: Kana vana vadiki vakasawana vhitamini A yakakwana, kukura kwemuviri wavo kunogona kusaitika zvakanaka.
Kushaikwa kweVitamin A uye Zviratidzo Zvayo
Sekune dzimwe nyika dzakabudirira, kushomeka kwevhitamini A hakuna kuwanda munyika medu, sezvo vanhu vazhinji vachidya chikafu chakakwana. Zvisinei, chirwere ichi chinogona kuitika mune dzimwe nguva.
Chiratidzo chikuru uye chekutanga chinozivikanwa chekushaikwa kwevhitamini A kusaona zvakanaka husiku (maziso anonetsekana nekuchinja rima) . Mukurapa, chirwere ichi chinonzi `(Xerophthalmia)`.
Kana izvi zvikaramba zvichiitika, njodzi yezvirwere zvemapapu zvakaita sepneumonia, manyoka, uye hutachiona hwakaita segwirikwiti inowedzera. Izvi zvinogonawo kukonzera anemia.
Ndezvipi zvekudya zvine vhitamini A yakawanda?
Nerombo rakanaka, zviri nyore kuwana chikafu chine vhitamini A yakawanda munzvimbo dzatinogara. Nzira yakanakisisa yekugutsa zvinodiwa zvako zvezuva nezuva ndeyekudya.
| Rudzi rwechikafu | Tsananguro |
|---|
| Chiropa | Ichi chikafu chine huwandu hwakanyanya hwevhitamini A. Zvisinei, nekuti chine vhitamini A yakawanda uye cholesterol, hazvikurudzirwi kuchidya kanopfuura kamwe chete pasvondo. |
| Hove | Hove dzine mafuta dzakadai sesalmon neherring dzakapfuma muvhitamini A. |
| Mukaka nezvigadzirwa zvemukaka | Mukaka, chizi, uye yogati zvakanaka. |
| Michero/miriwo yeorenji neyero | Makarotsi, mbatatisi, manhanga, mapapaya, mango, nenzungu zvine beta-carotene yakawanda. |
| Muriwo wegirini yakasviba | Miti yakaita sespinachi, kale, uye collard greens inzvimbo yakanaka kwazvo. |
| Mazai | Chitubu chakanaka chevhitamini A, chiri nyore kuwedzera pakudya kwako kwezuva nezuva. |
Zvakanaka here kutora mishonga yekuwedzera vhitamini A?
Heino chimwe chinhu chakakosha zvikuru. Paavhareji, munhu mukuru ane hutano anoda pakati pe700 ne900 micrograms (mcg) yevhitamini A pazuva. Tinogona kuwana huwandu uhwu nyore nyore kubva pakudya kwakaringana.
Saka, usambofa watora mapiritsi evhitamini A kana zvimwe zvinowedzera uri wega usina kukurudzirwa nachiremba.
Zvisinei, vanhu vane mamwe matambudziko ehutano vangada mavhitamini A. Semuenzaniso, vanhu vane matambudziko ekugaya chikafu akadai se cystic fibrosis nechirwere cheCrohn vanogona kuada kubva kuchipatara nekuti vanonetseka nekunwa zvinovaka muviri kubva muchikafu. Vamwe vanhu vanoshandisawo vhitamini A semushonga wepundu, asi hapana humbowo hwakajeka hwekushanda kwayo.
Kunwa vhitamini A yakawandisa kunogona kuva nengozi here? (Vitamin A Toxicity)
Ehe, zvechokwadi.Kufanana nechero chinhu, vhitamini A yakawandisa inogona kukuvadza muviri, uye inogona kutoisa upenyu panjodzi. Tinoidaidza kuti chirwere ichi `(Hypervitaminosis A).` Kunyanya vhitamini A (Preformed Vitamin A) inobva muzvikafu zvemhuka uye zvekudya zvinovaka muviri ndiyo ine njodzi kana ikanwiwa zvakawandisa.
Zviratidzo zveVitamin A Toxicity:
- Musoro wakakomba
- Kuona kusina kujeka
- Kusvotwa nekurutsa
- Dzungu
- Kurwadziwa kwetsandanyama
- Ganda rakaoma, rakatsemuka, uye rinokwenya
- Kukuvara kwechiropa
- Kurwadziwa kwemapfupa
Yambiro yakakosha kune vanaamai vane pamuviri: Kutora vhitamini A yakawandisa panguva yekuzvitakura kunogona kukonzera matambudziko makuru ekuzvarwa kwemwana mumaziso, mumoyo, mumapapu, uye mumusoro. Saka, usatore chero mavhitamini ekuwedzera panguva yekuzvitakura uye panguva yekuyamwisa usina mvumo yachiremba wako.
Zvisinei, zvisinei nekuti unowana Provitamin A (beta-carotene) yakawanda sei kubva muzvikafu zvemiti (senge makarotsi nembatatisi), hazvizokonzere chepfu yakanyanya. Zvisinei, kana ukatora yakawanda, ganda rako rinogona kuchinja ruvara rweyero-orenji. Izvi zvinonzi "Carotenemia". Hazvina njodzi, uye kana waderedza kudya kwako chikafu chakapfuma mu beta-carotene, ganda rako richadzokera kune zvakajairika mukati memazuva mashoma.
Mharidzo Yekuenda Nayo Kumba
- Vhitamini A chinhu chakakosha pakuona kwedu, hutano hweganda, uye dziviriro yemuviri.
- Nzira yakanakisisa uye yakachengeteka ndeyekuwana vhitamini A kubva muzvikafu zvechisikigo (makarotsi, mbatatisi, miriwo yakasvibira, mazai, mukaka).
- Usamboshandisa mishonga yekuwedzera yeVitamin A usina kupiwa mazano nachiremba .
- Kuwanda kwevhitamini A mumuviri (kunyanya kuna vanaamai vane pamuviri) kunogona kuva nengozi huru.
- Kana uine zvinokunetsa nezvekudya kwako kana zviratidzo zvako, iva nechokwadi chekutaura nachiremba wako.
Vhitamini A, Vhitamini A, Retinoid, Kuona Maziso, Hutano hweGanda, Kudya Zvinovaka Muviri, Kushaikwa kweVhitamini, Beta-Carotene, Chikafu Chine Hutano
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