Xa usiya evenkileni, ngaba ubona imifuno emihle neziqhamo ezikhazimlayo ngombala o-orenji, omthubi, nobomvu? Izinto ezifana neminqathe, amathanga, iitapile ezimnandi, kunye nepapaya zifumana loo mbala mhle ngenxa yento ebizwa ngokuba yi-beta-carotene. Oku akusiyonto nje enika umbala. Sisondlo esikhulu esibaluleke kakhulu emizimbeni yethu kwaye sizisa iingenelo ezininzi zempilo. Ke namhlanje, masithethe ngento eyi-beta-carotene kunye neenzuzo ezisinika zona.
Know your body mass index (BMI) and weight classification
Ngamafutshane, yintoni i-beta carotene?
I-Beta-carotene sisondlo esiguqulwa sibe yi -vitamin A emva kokungena emizimbeni yethu. Ngokuchanekileyo, yi-precursor (i-provitamin A) ye-vitamin A. I-Beta-carotene inceda imizimba yethu ukuba ivelise ubungakanani be-vitamin A eyifunayo.
IVithamini A ibalulekile kumbono wethu. Ayipheleli apho, kodwa ikwabalulekile ekusebenzeni kakuhle kwamalungu abalulekileyo njengentliziyo, imiphunga, nezintso, kunye nokukhula kweeseli.
Ukongeza, i-beta-carotene yi- antioxidant enamandla, iqhawe elilwa namasuntswana ayingozi abizwa ngokuba zii-free radicals ezonakalisa iiseli zomzimba wethu, nto leyo ebangela izifo ezahlukeneyo kwaye ikhawulezise ukwaluphala.
Ziziphi iingenelo eziphambili ze-beta-carotene emzimbeni wethu?
Ukutya ukutya okutyebileyo kwi-beta-carotene kusinika iingenelo ezininzi zempilo. Makhe sijonge iingenelo eziphambili.
| Inzuzo yempilo | Ingcaciso elula |
|---|---|
| Impilo Yamehlo | Itshintsha ibe yivithamini A kwaye inceda ukugcina amehlo elungile. Uphando lufumanise ukuba inokunciphisa umngcipheko wezifo ezifana nokuwohloka kwe-macular, okubangela ukuba amehlo angaboni buthathaka, ingakumbi njengoko sikhula, malunga ne-35%. |
| Umsebenzi weMemori kunye noBongo (Umsebenzi wokuqonda) | Njenge-antioxidant, inceda ekukhuseleni iiseli zobuchopho kwaye iphucule amandla okukhumbula nokufunda. Inokunceda ekunciphiseni iimpawu zokulahlekelwa yinkumbulo ezihambisana nokwaluphala kunye nesifo se-Alzheimer. |
| Ukhuseleko lolusu | Inceda ukugcina ulusu lusempilweni kwaye lukhazimla. I-Beta-carotene ikwanako nokunciphisa umonakalo kulusu olubangelwa yimisebe ye-UV eyingozi evela elangeni. |
| Ukunciphisa umngcipheko womhlaza (Ukuthintela umhlaza) | Abaphandi bafumanise ukuba ukutya okutyebileyo kwi-beta-carotene kunye nezinye ii-antioxidants kunokunciphisa umngcipheko weentlobo ezithile zomhlaza, njengomhlaza webele, wemiphunga kunye nowe-pancreatic. |
Ngaba kukho umngcipheko wokuthatha i-beta carotene eninzi?
Le yingongoma ebaluleke kakhulu.
IVithamini A yivithamini enyibilikayo emafutheni. Oku kuthetha ukuba inokugcinwa emizimbeni yethu, ingakumbi esibindini. Ukusela izongezo zeVithamini A ezininzi ixesha elide kunokuba yityhefu emzimbeni. Oku kunokubangela isiyezi, isicaphucaphu, iintlungu zamalungu, kwaye kwiimeko ezimbi kakhulu, i-coma kwanokufa.
Kodwa, iindaba ezimnandi zezokuba i-beta-carotene ikhuselekile phantse ngokupheleleyo. Nokuba utya imifuno neziqhamo ezityebileyo ze-beta-carotene ezingaphi, umzimba wakho wenza kuphela ubungakanani bevithamini A obuyidingayo kwaye ukhupha okuseleyo. Ke ngoko, i-beta-carotene ekutyeni ayinabungozi.
Nangona kunjalo, ukuba umntu uthatha iidosi eziphezulu ze-beta-carotene supplements ixesha elide, into enokwenzeka kukuba ulusu lutshintshe umbala otyheli-orenji. Le meko ibizwa ngokuba yi-carotenemia. Oku akuyongozi, kwaye ulusu luya kubuyela esiqhelweni kwiintsuku ezimbalwa emva kokuba izithasiselo ziyekiwe.
Isilumkiso esibaluleke kakhulu: Uphando lufumanise ukuba abantu abatshayayo banokuba semngciphekweni omkhulu womhlaza wemiphunga ukuba bathatha iidosi eziphezulu zezongezo ze-beta-carotene. Ngoko ke ukuba uyatshaya, ungaze usebenzise izongezo ze-beta-carotene ngaphandle kwengcebiso kagqirha.
Ingakanani i-beta carotene esiyidingayo?
Akukho Mvuzo Wokutya Ocetyiswayo we-beta-carotene. Nangona kunjalo, kukho umxhesho wemihla ngemihla we-vitamin A osekelwe kubudala kunye nesini. Sinokuhlangabezana lula nale mfuneko ye-vitamin A ngokutya ukutya okutyebileyo kwi-beta-carotene.
Izibonelelo zemihla ngemihla ezicetyiswayo (mcg RAE - Retinol Activity Equivalents) zevithamini A ziboniswe kwitheyibhile engasezantsi.
| Iqela leminyaka / umcimbi | Imfuneko yemihla ngemihla yeVithamin A (mcg RAE) |
|---|---|
| Iminyaka eyi-1-3 | 300 |
| Iminyaka emi-4 ukuya kweyesi-8 | 400 |
| Uneminyaka eyi-9-13 ubudala | 600 |
| Iminyaka eli-14-18 ubudala (indoda) | 900 |
| Iminyaka eli-14-18 ubudala (amantombazana) | 700 |
| Indoda endala | 900 |
| Abafazi abadala | 700 |
| Oomama abakhulelweyo | 770 |
| Oomama abancancisayo | 1300 |
Ziziphi ukutya okutyebileyo kwi-beta carotene?
Kungcono ukufumana esi sondlo ekutyeni kwendalo endaweni yokufumana izongezo.
- Ophuzi noorenji:Iikaroti, iibhatata ezimnandi (ingakumbi iibhatata ezimnandi ezimthubi), ithanga, ipapaya, imango, iidate.
- Oluhlaza: Ispinatshi, ikale, imifuno eluhlaza, iSwiss chard.
- Bomvu: Ipepile ebomvu.
Imfihlo encinci: I-Beta-carotene sisondlo esinyibilikayo kwioyile, ngoko ke kulula ukuba umzimba uyifunxe xa upheka le mifuno ngeoyile encinci, njengeoyile yekhokhonathi, okanye xa uyenza ibe yi-sambal uze uyitye nekhokhonathi.
Ukongeza ezi ziqhamo nemifuno enemibala ekutyeni kwakho lutyalo-mali oluhle kwindlela yokuphila enempilo. Ukuba udinga isongezelelo ngenxa yemeko yempilo okanye esinye isizathu, qiniseka ukuba uqhagamshelana nogqirha wakho.
Umyalezo Wokuya Ekhaya
- I-Beta Carotene sisondlo esinamandla esifumaneka kwimifuno enemibala efana neekaroti, iitapile ezimnandi, kunye nethanga eliguqulwa libe yivithamini A emzimbeni.
- Inika izibonelelo ezininzi zempilo, ezinje ngokuphucula ukubona, impilo yolusu, ukusebenza kwengqondo, kunye nokukhusela umhlaza.
- Nangona ukuthatha izongezo zevithamini A kakhulu kunokuba yingozi, i-beta-carotene evela kukutya kwendalo ayisiyongozi emzimbeni.
- Eyona ndlela ilungileyo kukwanelisa iimfuno zakho ze-beta-carotene kwimifuno neziqhamo ezinemibala eqaqambileyo, ngaphandle kokusebenzisa izongezo.
- Ukuba ungumntu otshayayo, kuphephe ukuthatha izongezo ze-beta-carotene ngaphandle kwengcebiso kagqirha.
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