Uma uya esitolo, uyayibona imifino nezithelo ezinhle ezikhazimula ngombala we-orenji, ophuzi, nobomvu? Izinto ezifana nezaqathi, amathanga, ubhatata, kanye ne-papaya zithola lowo mbala omuhle ngenxa yenhlanganisela ebizwa ngokuthi i-beta-carotene. Lokhu akuyona nje into enikeza umbala. Kuyisakhamzimba esikhulu esibaluleke kakhulu emzimbeni wethu futhi esiletha izinzuzo eziningi zezempilo. Ngakho-ke namuhla, ake sixoxe ngokuthi iyini le-beta-carotene nokuthi isinika izinzuzo zini.
Kalula nje, iyini i-beta carotene?
I-Beta-carotene iyisakhi esiguqulwa sibe yi -vitamin A ngemva kokungena emizimbeni yethu. Uma sikhuluma iqiniso, iyisandulela (i-provitamin A) se-vitamin A. I-Beta-carotene isiza imizimba yethu ukuthi yenze inani le-vitamin A elidingayo.
I-Vitamin A ibalulekile ekuboneni kwethu. Akukhona lokho kuphela, kodwa futhi ibalulekile ekusebenzeni kahle kwezitho ezibalulekile njengenhliziyo yethu, amaphaphu, nezinso, kanye nokukhula kwamaseli.
Ngaphezu kwalokho, i-beta-carotene iyi- antioxidant enamandla, iqhawe elilwa nezinhlayiya eziyingozi ezibizwa ngokuthi ama-free radicals alimaza amangqamuzana emizimba yethu, okubangela izifo ezahlukahlukene futhi kusheshiswe ukuguga.
Yiziphi izinzuzo eziyinhloko ze-beta-carotene emzimbeni wethu?
Ukudla ukudla okucebile nge-beta-carotene kusinika izinzuzo eziningi zezempilo. Ake sibheke izinzuzo eziyinhloko.
| Inzuzo yezempilo | Incazelo elula |
|---|---|
| Impilo Yamehlo | Iguqula ibe yi-vitamin A futhi isiza ukugcina ukubona kahle. Ucwaningo luthole ukuthi inganciphisa ingozi yezifo ezifana nokuwohloka kwe-macular, okwenza ukubona kube buthaka, ikakhulukazi njengoba sikhula, cishe ngo-35%. |
| Umsebenzi Wenkumbulo Nobuchopho (Umsebenzi Wokuqonda) | Njenge-antioxidant, isiza ukuvikela amangqamuzana obuchopho futhi ithuthukise ikhono lokukhumbula nokufunda. Kungasiza futhi ekunciphiseni izimpawu zokulahlekelwa yinkumbulo ezihambisana nokuguga nesifo i-Alzheimer's. |
| Ukuvikelwa Kwesikhumba | Kuyasiza ukugcina isikhumba siphilile futhi sikhanya. I-Beta-carotene inekhono lokunciphisa umonakalo esikhumbeni ngenxa yemisebe ye-UV eyingozi evela elangeni. |
| Ukunciphisa ingozi yomdlavuza (Ukuvimbela Umdlavuza) | Abacwaningi bathole ukuthi ukudla okucebile nge-beta-carotene kanye nezinye izinto ezilwa nokuvuvukala kunganciphisa ingozi yezinhlobo ezithile zomdlavuza, njengomdlavuza webele, wamaphaphu kanye nowe-pancreatic. |
Ingabe kukhona ingozi yokuthatha i-beta carotene eningi kakhulu?
Leli yiphuzu elibaluleke kakhulu.
I-Vitamin A iyi-vitamin encibilika emafutheni. Lokhu kusho ukuthi ingagcinwa emizimbeni yethu, ikakhulukazi esibindini. Ukuthatha izithasiselo ze-Vitamin A eziningi kakhulu isikhathi eside kungaba yingozi emzimbeni. Lokhu kungabangela isiyezi, isicanucanu, ubuhlungu bamalunga, futhi ezimweni ezimbi kakhulu, i-coma ngisho nokufa.
Kodwa, izindaba ezinhle ukuthi i-beta-carotene cishe iphephile ngokuphelele. Kungakhathaliseki ukuthi udla imifino nezithelo ezicebile nge-beta-carotene ezingakanani, umzimba wakho wenza kuphela inani levithamini A elidingekayo bese ukhipha okusele. Ngakho-ke, i-beta-carotene ekudleni ayinabo ubuthi.
Kodwa-ke, uma umuntu ethatha imithamo ephezulu yezithako ze-beta-carotene isikhathi eside, okuwukuphela kwento engenzeka ukuthi isikhumba sizoba nombala ophuzi-orenji. Lesi simo sibizwa ngokuthi i-carotenemia. Lokhu akulona ingozi, futhi isikhumba sizobuyela esimweni saso esijwayelekile zingakapheli izinsuku ezimbalwa uma izithako seziyekiwe.
Isixwayiso esibaluleke kakhulu: Ucwaningo luthole ukuthi abantu ababhemayo bangase babe sengozini enkulu yokuba nomdlavuza wamaphaphu uma bethatha imithamo ephezulu yezithako ze-beta-carotene. Ngakho-ke uma ubhema, ungalokothi usebenzise izithako ze-beta-carotene ngaphandle kweseluleko sikadokotela.
Sidinga i-beta carotene engakanani?
Ayikho Isibonelelo Sokudla Esinconyiwe se-beta-carotene. Kodwa-ke, kunesibonelelo sansuku zonke esinconyiwe se-vitamin A ngokusekelwe eminyakeni yobudala kanye nobulili. Singahlangabezana kalula nale mfuneko ye-vitamin A ngokudla ukudla okucebile nge-beta-carotene.
Izibonelelo zansuku zonke ezinconywayo (mcg RAE - Retinol Activity Equivalents) zevithamini A ziboniswe kuthebula elingezansi.
| Iqembu lobudala / umcimbi | Isidingo sansuku zonke seVithamini A (mcg RAE) |
|---|---|
| Iminyaka eyi-1-3 | 300 |
| Iminyaka engu-4-8 | 400 |
| Iminyaka engu-9-13 ubudala | 600 |
| Iminyaka engu-14-18 ubudala (owesilisa) | 900 |
| Iminyaka eyi-14-18 ubudala (amantombazane) | 700 |
| Indoda endala | 900 |
| Abesifazane abadala | 700 |
| Omama abakhulelwe | 770 |
| Omama abancelisayo | 1300 |
Yikuphi ukudla okucebile nge-beta carotene?
Kungcono ukuthola lesi sakhi ekudleni kwemvelo kunezithasiselo.
- Ophuzi nowolintshi:Izaqathi, ubhatata (ikakhulukazi ubhatata ophuzi), ithanga, ipapaya, umango, amadethi.
- Okuluhlaza: Isipinashi, i-kale, imifino eluhlaza okotshani, i-Swiss chard.
- Obomvu: Upelepele obomvu.
Imfihlo encane: I-Beta-carotene iyisakhi esincibilika kumafutha, ngakho-ke kulula ngomzimba ukumunca uma upheka le mifino ngamafutha amancane, njengamafutha kakhukhunathi, noma uma uwenza abe yi-sambal bese uyidla nekhukhunathi.
Ukwengeza lezi zithelo nemifino enemibala ekudleni kwakho kuyindlela enhle yokutshala imali endleleni yokuphila enempilo. Uma udinga isithasiselo ngenxa yesimo sempilo noma esinye isizathu, qiniseka ukuthi uthintana nodokotela wakho.
Umlayezo Wokuya Nawe Ekhaya
- I-Beta Carotene iyisakhi esinamandla esitholakala emifinweni enemibala efana nezaqathi, ubhatata, kanye nethanga esiguqulwa sibe yi-vitamin A emzimbeni.
- Inikeza izinzuzo eziningi zezempilo, njengokuthuthukiswa kwamehlo, impilo yesikhumba, ukusebenza kobuchopho, kanye nokuvikelwa emdlavuza.
- Nakuba ukuthatha izithasiselo ze-vitamin A eningi kungaba yingozi, i-beta-carotene evela ekudleni kwemvelo ayiyona ubuthi emzimbeni.
- Indlela engcono kakhulu ukuhlangabezana nezidingo zakho ze-beta-carotene ngemifino nezithelo ezimibalabala, ngaphandle kokusebenzisa izithasiselo.
- Uma ubhema, gwema ukuthatha izithasiselo ze-beta-carotene ngaphandle kweseluleko sikadokotela.
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