Oku kubalulekile ukuze vitamin yomzimba A. Yintoni nokubakho?

Umzimba womntu ngokuqhelekileyo usebenza kuphela xa ubonelelo olwaneleyo iivithamini. Badlala indima enkulu ukutya kunye nezinye izigqeba umsebenzi yenkqubo. Enye yezinto ezibalulekileyo kuthathwa vitamin A. Oku komeleza inkqubo yomzimba yokuzikhusela, inxaxheba kuvuselelo iiseli ulusu kunye Yindibanisela iiprothini. Xa ukungabikho wayo phantsi umbono, kome isikhumba kuvela nga inokuncitshiswa nezifo kunye nobuthathaka. Ngoko ke, kubalulekile ukuba abantu nobungakanani eyaneleyo wafumana vitamin A. Yintoni ikhoyo nokubakho, kuyimfuneko ukwazi wonke.

Iinzuzo Vitamin A

Kubhaliwe ezifunekayo kuphuhliso efanelekileyo ithambo, oko kuyanceda ukuze kulondolozwe acuity ezibonwayo. Ngokukodwa, nguye onoxanduva ubuchule iliso ukuba ukwahlula izinto ngongcwalazi. Vitamin A libandakanyeka kwiinkqubo ukutya kunye redox emzimbeni. Kunokuba anyuse umgangatho cholesterol elungileyo, oko kunceda esiqwini ngokutsha kwaye antioxidant eyomeleleyo. Ngoko ke, ngo izithambiso idla ngokusetyenziswa vitamin A. Yintoni wafumana, wonke umntu uyazi okukhathaleleyo malunga nempilo yabo kunye nobuhle.

Le yenye iivithamini ezimbalwa ukuze yande esibindini walidla njengoko kuyimfuneko. Nakuba kunjalo, abantu abaninzi bafumana ukungabi nayo. Oku kungenxa awohluke of nokwenziwa of vitamin A, kuba etyebile emanzini. Ngoko ke, amalungiselelo zoxubo yokwenza oko njengezingxobo. Kuphela ngale ndlela ako ngokupheleleyo. Kufuneka kwakhona ukutya kwamafutha kunye iimveliso vitamin A.

Yintoni iqulethe le kweziyobisi ngohlobo ukutya?

Ukho kweli iimveliso, kunye nemifuno kunye kwesilwanyana. Iziqhamo kunye nemifuno oko iluhlobo beta-carotene. Le into lifakwa esibindini kwaye njengoko kuyimfuneko ajika abe vitamin A. Yintoni wafumana ngohlobo beta-carotene?

1. Inkoliso oko leminqathe, ithanga, iiapilkosi, sihlahla kunye nezinye iimveliso yellow okanye orange. Yaye imibala kakhulu ngakumbi, lo equkethwe ngakumbi beta-carotene. Ekubeni fat-enyibilikayo vitamin, sikwetyise kakuhle kuphela xa kubanjiswene kunye okunamafutha. Umzekelo, ukuba une iminqathe kunye cream emuncu kunye ithanga - ngeoli yemifuno.

2. Ukususela imifuno kunye neziqhamo Umbala ezahlukeneyo eninzi vitamin A na zesoya, iimbotyi, ingakumbi ertyisi neembotyi eluhlaza.

3. A eninzi kuwo in green: parsley, isipinatshi, celery ikhaphetshu. yokudla imifuno ekwenzeni amayeza. Beta-carotene kwi zetyeleba, umba, ilusini, ngeplantain, horsetail kunye burdock ingcambu.

Vitamin A ifumaneka neemveliso zezilwanyana ziyifunxe. Apho nguye ngohlobo retinol.

1. Champion kobuninzi bayo fish oil. Ukususela oko, le vitamin sele kufakwe ngoko nangoko.

2. A lot of zikhoyo nakulo esibindini - inkukhu yenkomo.

3. Retinol ke, kwezinye iindidi zeentlanzi: cod, herring kunye trevally.

4. Kuluncedo kakhulu ukutya iimveliso zobisi, ekubeni nabo babe ivithamin A. Yintoni wafumana kakhulu? Amuncu cream, cream, itshizi, ibhotolo kunye curdled.

ziphele Yimalini Vitamin A?

Kubaluleke ngokukodwa kubantwana abancinane kunye nabasetyhini abakhulelweyo kunye phindeke. Kunye nokusilela inokubonakalisa inhibition ukukhula, isikhumba owomileyo, iinwele ntlanzi, nokwehla nezifo. Umntu avareji ifuna imihla malunga 1000 micrograms ivithamini A. Nakuba kunjalo, le mali agqithise zawo nako kunokubangela iingxaki: ukuqunjelwa, ubu ithambo, intloko kunye buthathaka. Ngoko kuyimfuneko ukuba ukwazi kungakanani vitamin A ekutyeni. Le itheyibhile yokuqulathiweyo izakhi ekutyeni kuya kukunceda nale.