Mukati
Vitamin # 1: yehutano uye hutachiona
Vitamin A chinhu chakakosha pane chikafu chine hutano. Izvi ndizvo zvinogara zvichitaurwa nenyanzvi. Nei ichikosha kwazvo? Ngatidzidzei pamwechete tsananguro yevhitamini A, mhedzisiro yayo pamuviri uye kwayakanakisa sosi. Uye panguva imwechete, isu tichaona kuti usakuvadza sei hutano hwako nekutarisira kwakanyanya.
Wemauto Wese
Vitamin A, uye nesainzi Retinol, ndeyekirasi yemafuta-soluble. Muchokwadi, izvi zvinoreva kuti vhitamini A mumuviri wemunhu inoiswa mukati zvirinani zvakabatana nemafuta akasiyana siyana.
Mabasa evitamin A mumuviri anogona kunyorwa kwemaawa, nekuti iri kuita basa reanenge ese mitezo uye masisitimu. Kazhinji kazhinji ivo vanotaura nezve mabhenefiti ayo ekuona. Izvo zvinobatsira chaizvo kuburitsa yakasarudzika zvinhu muiso reziso rinovandudza mamiriro ayo. Pasina vhitamini A mumuviri, metabolism haigoneke musimboti. Retinol inokanganisa protein synthesis uye kunyangwe kugoverwa kwemafuta emuviri. Inosimbisawo membrane yesero, ichivadzivirira kubva pakurwiswa kwakasununguka. Hazvishamisi kuti inoonekwa senhengo ine simba antioxidant.
Yakatsaurirwa vakadzi nevana
Basa revhitamini A mumuviri wemukadzi rinoonekwa zvakanyanya, kusanganisira hutano hwehurongwa hwekubereka. Uye zvakare, zvinovimbisa zvakajairika kukura kwe "fetus" panguva yepamuviri. Kune ganda rechiso, vhitamini A mushonga chaiwo wehudiki. Mushure mezvose, iyo inodzorera maseru uye inowedzera kugadzirwa kwe collagen. Ichi chikonzero nei Retinol inowanzo kuwedzerwa kune anti-kukwegura mafuta.
Kubatsira kukuru kwevhitamini A yemuviri wemwana. Pamwe necalcium, inosimbisa mapfupa nemeno, inosimudzira kukura kwakajairika. Vitamin A yakakosha kune hutano hutano, mapapu, uye kugaya system. Bvumiranai, zviri nani kutanga basa ravo kubva vachiri vadiki. Zvinoratidzwa kuti nekuda kweakakosha evhitamini A, muviri wemwana uri nyore kutsungirira chibhokisi uye gwirikwiti. Mukuwedzera, inowedzera kushorwa kwema immune system.
Iyo Ndarama Kureva
Sezvaunoziva, iwo chete muyero unoita kuti mushonga uve chepfu, uye chepfu-mushonga. Kuchengetedza hutano, muviri wevakuru unofanirwa kugamuchira 700-1000 micrograms evitamini A pazuva, mwana-500-900 micrograms. Sezvambotaurwa, inofanira kusanganiswa nemafuta. Kana ukabatanidzwa nevhitamini E uye zinc, iyo yekurapa maitiro inowedzerawo kakawanda.
Nekushomeka kwevhitamini A mumuviri wemunhu, kushaya simba, kushaya hope, kushaya chikafu, kurwara nefuru, zvipikiri zvinopwanyika nebvudzi. Muvana, kushomeka kwevhitamini A mumuviri kunotungamira mukudzikira kwekukura uye kukura kwese. Zvisinei, zvakakosha kuyeuka kuti kuwandisa kwevhitamini A mumuviri hakuna njodzi. Inodenha kusagadzikana kwekudya, migraines uye kukanganisika kwehomoni. Panguva yepamuviri, inofanirwa kutorwa zvakanyatsoenderana nemirairo yechiremba
Hukama hweMuriwo
Ndezvipi zvekudya zvine vhitamini A? Chekutanga pane zvese, aya ndiwo miriwo yeorenji, tsvuku uye yero mavara. Pano, makarotsi, manhanga, madomasi uye mhiripiri ari pamberi pevanhu vese. Muzhizha, hapana chinhu chiri nani kupfuura matsva masaradhi ane vhitamini A. Zora makarotsi pane grater, cheka mhiripiri inotapira muzvimedu, cheka kucheka 200 g yechena kabichi. Sanganisa zvese zvinoshandiswa, wedzera zvindori zveeiiiii tsvuku, yakapiswa nemvura inopisa. Munyu uye mhiripiri ivo kuti vanzwe, mwaka nemafuta emiriwo - inozorodza yezhizha saladhi yagadzirira. Ndeapi miriwo ane vhitamini A mukuwedzera kune aya? Yams, beet, broccoli, asparagus uye celery madzinde anogona kuzvirumbidza neayo ane rupo matura. Inowanikwa yakawandisa mumakwenzi matsva uye mashizha ane mashizha.
Majisi anopa hupenyu
Huwandu hukuru hwevhitamini A inowanikwa mumichero. Iko kutarisisa kuri pamichero yeyero uye maruva eorenji. Kunyanya, apricots, mapichisi, maapuro, mapeari, michero yemuchero. Kiwi, chinanazi, mango uye mimwe michero yekunze yakafuma muvhitamini A kwete zvishoma. Inonwiwa manwiwa uye manwiwa ane muto unogona kuiswawo mune urwu runyorwa. Izvo zvakakosha kwete chete kuziva kuti ndeapi michero ane vhitamini A, asiwo maitiro ekuiwana zvizere. Cheka 2 mapichisi, bhanana uye peya mu cubes, puree ine blender uye sanganisa neorenji muto. Kana zvichidikanwa, wedzera huchi uye shongedza pamwe mint. Iwe unofarira musiyano wemukaka here? Wobva watsiva muto wacho ne yogati yechisikigo. Chero zvazvingaitika, iyi smoothie inowedzera vhitamini yemuviri A. Uye munhu wese ari pamba anogona kuifarira.
Zvipo Zvezvipfuyo
Zvikafu zvemhuka zvakapfuma muvhitamini A zvakangofanana nemuviri sekudya kwezvirimwa. Vatungamiriri vasingasvikike pano huku uye nyama yechiropa, hove yegungwa, caviar uye hove mafuta. Chikafu chakapfuma muvhitamini A chinosanganisira mafuta cottage chizi uye mukirimu wakasviba, machizi akasiyana, mazai ezai uye bota. Pamhando dzakasiyana siyana dzemabikirwo emenyu yezhizha, huku chiropa pate inonyanya kukodzera. Kutanga, tinogadzira hanyanisi uye karoti. Wedzera kune iyo 500 g yeiyo chiropa cubes, 250 ml yemvura, munyu uye bay bay. Nyudza nyama kwemaminitsi makumi matatu pasi pechivharo, wozoibvisa uye wopisa mvura yese. Mushure mekunhuhwidza chiropa ne30 g yetirairi, whisk ne blender mune yakatsetseka paste. Masangweji ane pate iyi anofadza mhuri yese, kunyanya kana iwe ukavagadzirira pikiniki.
Zvino zvaunoziva panowanikwa vhitamini A, iwe unogona nyore kuita yako menyu menyu ive yakaenzana, ine hutano uye inonaka. Kukohwa kwezhizha kwemichero, hupfumi hwevhitamini, uye mabikirwo kubva kuvaverengi ve "Idya Kumba" kirabhu ichabatsira mune izvi.