Kutheni iVithamin A ibaluleke kangaka kuthi? (Masifunde ngokuNciphisa iVithamin A)!

Ngaba nawe uziva ngathi unengxaki yokubona ebusuku? Okanye ngaba ulusu lwakho ngamanye amaxesha luvakala lomile kwaye luqhekekile? Ukuba unomntwana omncinci, ngaba uhlala egula? Ezi mhlawumbi zizinto ezinokwenzeka xa umzimba wakho ungenazo iivithamini A ezaneleyo. Ngoko ke namhlanje, masithethe ngokuba yintoni iVithamini A Deficiency, yintoni ebangela oko, kunye nendlela yokuzikhusela.

Yintoni i-vitamin A? Kutheni siyidinga?

Ngamafutshane, i-vitamin A sisondlo esenza umsebenzi obaluleke kakhulu emizimbeni yethu. Ifana nomsebenzi omncinci emizimbeni yethu. I-Vitamin A ibalulekile ekugcineni amehlo aphilileyo, ulusu olusempilweni, ukugcina amajoni ethu omzimba eqinile kwaye esikhusela kwizifo, kunye nophuhliso lweeseli kunye nemetabolism. Umzimba wethu awunakukwazi ukwenza i-vitamin A yodwa. Ke ngoko, kufuneka siyifumane ekutyeni esikutyayo.

Khawucinge nje, ukuze amehlo ethu abone ebusuku, kufuneka enze imibala ekhethekileyo ngaphakathi kweliso. I-Vitamin A inceda ekwenzeni le mibala. Ukuba i-vitamin A ayanelanga, ukuveliswa kwale mibala kuyancipha. Kulapho imeko ebizwa ngokuba yi-night blindness isenzeka khona. Oko kukuthi, ukubona kuyancipha kwiindawo ezinokukhanya okuphantsi ebusuku.

Ngokufanayo, i-vitamin A ikwafuneka ukugcina umswakama emehlweni ethu nokukhusela inxalenye engaphambili yeliso, i-cornea, ekubeni yome. Ukuba i-cornea yomile, inokonakala, mhlawumbi ide ikhokelele ekubeni yimfama.

Ayipheleli nje apho, i-vitamin A ikwanceda ukugcina ulusu lwethu, imiphunga, amathumbu kunye nomchamo ziphilile. Ikwabaluleke kakhulu ekulweni neentsholongwane nasekusikhuseleni kwizifo.

Kukho iintlobo ezimbini zevithamini A, akunjalo?

Ewe, kukho iintlobo ezimbini zevithamini A.

1. IVithamini A eyenziwe kwangaphambili (iRetinol): Le vithamini inokufunxwa ngqo emizimbeni yethu njengeVithamini A. Ihlala ifumaneka ekutyeni kwezilwanyana. Umzekelo, inyama yenkomo, inkukhu, intlanzi, ingakumbi isibindi, namaqanda. Ikwafakwa kwezinye iimveliso zobisi kunye neenkozo.

2. Iiprovitamin A Carotenoids: Ezi zifumaneka ekutyeni kwezityalo. Ezi carotenoids zezona zinika imifuno neziqhamo imibala yazo etyheli, eorenji, nebomvu. Xa sizitya, imizimba yethu iziguqula zibe yivithamini A. Eyona idumileyo kwezi yi -beta-carotene . Ezi zifumaneka ngobuninzi ekutyeni okufana neminqathe, amathanga, kunye neebhatata ezimnandi.

Zeziphi iingxaki ezinokubakho ukuba awunayo i-vitamin A eyaneleyo?

Ukuba umzimba awufumani i-vitamin A eyaneleyo, iingxaki ezahlukeneyo zinokwenzeka. Makhe sibone ukuba zeziphi:

• Iingxaki zamehlo: Njengoko sele sixoxile, i-vitamin A ibaluleke kakhulu ekuboneni. Ingakhokelela ekubeni umntu abe ngaboni ebusuku, amehlo omileyo (xerophthalmia), ukwakheka kwamabala anegwebu kumhlophe weliso (amabala eBitot), izilonda ze-cornea, kwaye ekugqibeleni abe ngaboni.
• Iingxaki zolusu:Ulusu lunokuba lomile, lube namaxolo, kwaye lurhawuzelele.
• Ukungazali: IVithamini A ikwayimfuneko ekusebenzeni kakuhle kwenkqubo yokuzala. Ukuba ayanelanga, iingxaki zokukhulelwa komntwana zinokubakho.
• Ukukhula okulibazisekayo ebantwaneni: Ukukhula nophuhliso ebantwaneni abancinci kunokulibaziseka.
• Usulelo lwendlela yokuphefumla: Usulelo lwesifuba nomqala (usulelo lwendlela yokuphefumla) lunokwenzeka rhoqo ngenxa yokuncipha kwamandla omzimba okulwa nosulelo.

Kubalulekile: Ukunqongophala kweVithamini A ebantwaneni abancinci yeyona nto iphambili ebangela ubumfama kwihlabathi liphela. Izigidi zabantwana ziyafa minyaka le ngenxa yoku. Kungoko ke, kubaluleke kakhulu ukuyinyamekela le nto.

Zithini iimpawu zokungabikho kwevithamini A? Uyibona njani loo nto?

Enye yeempawu zokuqala zokunqongophala kwevithamini A kukungaboni ebusuku (nyctalopia) . Oku kuthetha ukuba kuba nzima ukubona ebumnyameni nakwiindawo ezikhanyisiweyo kancinci. Nangona kunjalo, ukubona kuqhelekile ekukhanyeni okuqaqambileyo.

Njengoko imeko isiya isiba mandundu, amehlo anokuba omile kwaye ukuveliswa kweinyembezi kusenokuyeka. Oku kubizwa ngokuba yi-'xerophthalmia'. Amabala eBitot anokubonakala kumhlophe weliso. Kwiimeko ezinzima ngakumbi, izilonda ze-cornea zinokuvela, okanye i-cornea inokoma kwaye ibe namafu (keratomalacia) kwaye inokuba yimfama.

Ukongeza, njengoko bekutshiwo ngaphambili, iimpawu ezifana nolusu olomileyo, ukugula rhoqo, kunye nokukhula okukhawulezileyo ebantwaneni nazo zinokuvela.

Kutheni singenazo iivithamini A? Zithini izizathu?

Eyona nto iphambili kukuba asifumani ivithamin A eyaneleyo ekutyeni esikutyayo. Kumazwe asakhasayo, abantu abahlwempuzekileyo abafumani ukutya okwaneleyo okunevithamin A. Leyo yeyona ngxaki inkulu. Le meko inokubonwa nakwezinye iindawo zaseSri Lanka.

Ukongeza, kukho ezinye izizathu:

• Iingxaki zesibindi: Umzimba wethu ugcina uninzi lwevithamini A esibindini. Ngoko ke, ukuba kukho isifo esibindini, olu gcino lunokuphazamiseka.
• Ukungafunxwa kwamafutha: IVithamin A yivithamin enyibilikayo kumafutha. Ke ngoko, ukuba unesifo esithintela amathumbu ekufunxeni amafutha ngokufanelekileyo, ukufunxwa kwakho yiVithamin A kuya kuncipha. Imizekelo:
• Ukuba unesifo sorhudo esingapheliyo
• Isifo seCeliac
• Icystic fibrosis
• Ezinye izifo zepancreas
• Ukuvaleka kwe-bile duct
• Ukunqongophala kwe-zinc okanye i-iron
• Ezinye iindlela zotyando lokunciphisa umzimba (utyando lwe-small bowel bypass okanye utyando lwe-bariatric)
• Ingxaki yokusebenzisa utywala
• Ukuba ukhe watyandwa amathumbu akho okanye ipancreas.

Uqiniseka njani ukuba unayo le nto? (Ukuxilongwa)

Ukuba ugqirha ukrokrela ukuba kukho into engalunganga ngokweempawu zakho, uza kukuhlola. Oku kudla ngokubandakanya uvavanyo lwegazi.

• Uvavanyo lwe-serum retinol: Oku kunokulinganisa ubungakanani bevithamini A egazini. Nangona kunjalo, ekubeni imizimba yethu igcina ivithamini A eninzi, amanqanaba evithamini A egazini ayancipha kuphela xa ukungabikho kwayo kukhulu.
• Uvavanyo lwamehlo: Ukuba uneempawu ezifana nokungaboni ebusuku, ugqirha wakho angenza uvavanyo lwamehlo olukhethekileyo, olufana ne -electroretinography , olujonga indlela ezisebenza ngayo iiseli ezibona ukukhanya (ii-photoreceptors) kwi-retina.

Ngamanye amaxesha, ukungabikho kwento ethile emzimbeni kunokuqinisekiswa ngokubona ukuba iimpawu ziyaphucuka na emva kokunika izongezo zevithamini A.

Indlela yokunyanga ukungabikho kwevithamini A?

Ukuba ugqirha ufumanisa le meko, unokukunika iidosi eziphezulu zezongezo zeVitamin A kangangeentsuku ezimbalwa. Emva koko, yehlisa kancinci idosi uze uqhubeke uyisebenzisa de imeko yakho yokubona kunye nolusu iphucuke.

Ezi pilisi zevithamini A zinokunyanga ubumfama basebusuku kwaye zinciphise amehlo omileyo kwaye zibuyisele umswakama. Nangona kunjalo, ukuba umbono ulahlekile ngenxa yezibazi ezibangelwa zizilonda ze-cornea, kunzima ukuzinyanga. Yiyo loo nto kubalulekile ukuqaphela oku kwangethuba kwaye ufumane unyango.

Isilumkiso: Akulunganga ukunika iintsana iidosi ezininzi zevithamini A ngaxeshanye, kuba zinokuba yingozi kubo. Nangona kunjalo, abantwana banokunikwa iipilisi zevithamini A ngomlinganiselo ochanekileyo ngokweengcebiso zonyango. Umlinganiselo umiselwa ngugqirha wezingane.

Kwakhona, ugqirha uza kukunceda ucwangcise ukutya okunesondlo okuquka ukutya okutyebileyo kwi-vitamin A.

Ukuba amanqanaba e-vitamin A egazini lakho angaphezulu kwenqanaba elithile (umz., i-30 mcg/dL), akukho nzuzo ingako ekuthatheni izongezo. Kwimeko enjalo, kungcono ukutya ukutya okutyebileyo kwi-vitamin A. Kuba, nokuba ufumana i-vitamin A eninzi, inokuba yityhefu.

Singazikhusela njani ekusweleni i-vitamin A? (Ukuthintela)

Eyona ndlela ilungileyo yokuphepha oku kukutya ukutya okunesondlo esifanelekileyo okuquka ukutya okutyebileyo kwi-vitamin A. Zeziphi ezi zinto zokutya ezine-vitamin A?

• Imifuno eluhlaza: ispinatshi, ikale, imifuno eluhlaza, ibroccoli, njl.
• Imifuno yeorenji netyheli: iminqathe, ithanga, iitapile ezimnandi, isquash.
• Iziqhamo ezi-orenji nezimthubi: ii-orenji, iimango, iipapaya, i-cantaloupe.
• Ubisi kunye neemveliso zobisi.
• Isibindi, inyama yenkomo, inkukhu.
• Ezinye iintlobo zeentlanzi ezifana nesalmon.
• Amaqanda.
• I-Vitamin A eyomeleleyo, irayisi, iitapile, isonka, iisoya.

Khawucinge nje, akuyonto ingenamsebenzi ukuba oomama bethu basinyanzela ukuba sitye iminqathe kunye nemifuno sisebancinci. Kungenxa yokuba basinika izondlo ezixabisekileyo.

Ukuba kuyimfuneko, ungathabatha ne-vitamin A xa uceliwe ngugqirha.

Yintoni onokuyilindela ukuba unesiphene sevithamini A?

Ukuba unyusa umlinganiselo wakho wevithamini A, ezinye zeziphumo zokunqongophala ziya kuqala ukuguquka. Izinto ezifana nokungaboni ebusuku kunye namehlo awomileyo ziya kuphucuka. Nangona kunjalo, njengoko bekutshiwo ngaphambili, amanxeba abangelwa kukwenzakala kwe-cornea awanakulungiseka.

Ngoko ke, kubaluleke kakhulu ukutya ukutya okwaneleyo okunevithamini A. Ukuba kuyimfuneko, thatha isongezelelo esinevithamini A. Kuba ukungafumani ivithamini A eyaneleyo kunokuba nemiphumo emibi, yexesha elide, njengokulahlekelwa yimbono.

Okokugqibela, izinto ekufuneka uzikhumbule (Umyalezo Wokuya Ekhaya)

I-Vitamin A sisondlo esibaluleke kakhulu kumbono wethu, ulusu, amajoni omzimba, kunye nokukhula. Ukuba awufumani ngokwaneleyo kuyo, inokubangela iingxaki ezinkulu, ukusuka ekungaboni ebusuku ukuya ekungaboni.

• Lumka ukutya kwakho. Faka ukutya okutyebileyo kwi-vitamin A ekutyeni kwakho kwemihla ngemihla, okufana neminqathe, ithanga, iitapile ezimnandi, imifuno eluhlaza, iziqhamo, isibindi, amaqanda kunye nobisi.
• Ukuba uneempawu ezifana notshintsho embonweni wasebusuku okanye ulusu olomileyo, funa ingcebiso kagqirha. Oku kusenokubangelwa kukunqongophala kwevithamini A.
• Qaphela ngokukodwa iimfuno zevithamini A zoomama abakhulelweyo, oomama abancancisayo kunye nabantwana abancinci.
• Musa ukuthatha iipilisi zevithamini A ngokungeyomfuneko ngaphandle kwengcebiso kagqirha. Ukuba nantoni na eninzi ayanelanga.

Impilo yakho isezandleni zakho. Ngokutya okunempilo, ungazikhusela kwezi ntlobo zeengxaki.

IVithamini A, ukunqongophala kweVithamini A, ukutya okunesondlo, ukubona, izifo zolusu, amajoni omzimba, impilo yomntwana