Mukati
Vitamin A Yakapfuma Zvekudya Vhidhiyo
Vitamin A (Retinol) inosimudzira metabolism yemuviri, inobatsira kuchengetedza elasticity yeganda nevhudzi, uye inosimbisa immune system. Iyo yakataura antioxidant zvimiro, inogadzirisa kushanda kweiyo yekubereka system, uye inodzivirira kukanganisa kwekuona. Naizvozvo, zvinodikanwa kupa muviri huwandu hunodiwa hwevhitamini A nekuunza chikafu chine Retinol mukudya kwako.
Ndezvipi zvekudya zvine vhitamini A yakawanda
Vitamin A inowanikwa muhuwandu hwezvigadzirwa zvemhuka. Iyo rekodhi inobata zvemukati wayo chiropa (nyama yemombe, nguruve, huku). Vitamin A yakapfuma mune mamwe marudzi ehove dzine mafuta, gungwa nerwizi. Inowanikwawo mumukaka, bhotela, lactic acid zvigadzirwa uye mazai ehuku.
Nhamba yemiti yemiti ine chinhu chiri pedyo nevhitamini A - beta-carotene kana "provitamin A". Makarotsi akapfuma kwazvo mu carotene. Kune yakawanda yeprovitamin A mune inotapira tsvuku tsvuku, apricots, parsley, tomate, broccoli, lettuce, dzungu, persimmon. Mamwe majiroji akapfumawo mu carotene: hawthorn, viburnum, gomo ash, rose mahudyu. Pane zvigadzirwa zvemhuka (somuenzaniso, mukaka), izvo panguva imwe chete zvine zvose vhitamini A uye provitamin A.
Zvisinei, beta-carotene inogona kuchinjwa kuva vhitamini A chete pamberi pemafuta, miriwo kana mhuka.
Ndicho chikonzero saladhi yemakarotsi, pepper inotapira, tomate inokurudzirwa kuti ive nemafuta emiriwo kana sour cream, uye kwete nemayonnaise.
Kune yakawanda yeprovitamin A mune yakadaro exotic chigadzirwa cheRussia sekutapira mbatatisi (inotapira mbatatisi), uye mumashizha eiyo inozivikanwa dandelion. Nokudaro, semuenzaniso, mukupera kwechirimo uye kutanga kwezhizha, unogona kuwedzera kudya kwako nesaladhi yemashizha edandelion akarungwa nevhiniga nemafuta emichero. Zvokudya zvakaita se red caviar, margarine, butter, melon, mapichisi zvakare akapfuma muvhitamini A.
Maererano navanachiremba, zvinodiwa zuva nezuva zvemunhu mukuru zvevhitamini A zvinobva pa1,5 kusvika ku2,0 milligrams. Pamari iyi, inenge 1/3 inofanira kuuya nenzira yevhitamini A pachayo, uye 2/3 - nenzira ye beta-carotene.
Nekudaro, kune vanhu vakakura, pamwe nekuita basa rine chekuita nekushanda kukuru kwemuviri, kushushikana kwakanyanya kwetsinga kana kuwedzera kuneta kwemaziso, dhamu yezuva nezuva yevhitamini A inofanira kuwedzerwa. Izvo zvakafanana zvinodiwa kune huwandu hwezvirwere zvegumbo rekudya, panguva yekuzvitakura, pamwe nekuyamwisa.
Chimiro chevhitamini A ndechekuti inogona kuiswa muchiropa "muchengetedzo". Zvisinei, izvi zvinoda kuti muviri hauna kukwana muvhitamini B4.
Chokwadi Chinobatsira Pamusoro peVitamin A
Nekushaikwa kwevhitamini iyi mumuviri, ganda remunhu rinova rakaoma, rakashata, itching uye tsvuku inowanzoitika. Immunity inoderera, uye nekudaro, zvirwere zvinowanzoitika. Chiratidzo chechimiro chekushaikwa kwevhitamini A ndiyo inonzi "husiku upofu", ndiko kuti, kutadza kuoneka muchiedza chakaderera. Mukuwedzera, maonero ekuona anoderera. Bvudzi rinova rakasviba, brittle, rinotanga kudonha nekuda kwekupera simba kwebvudzi follicles.
Zvisinei, kuwandisa kwevhitamini A kunokuvadzawo. Kana pane yakawandisa mumuviri, marwadzo mumusoro nemakumbo anogona kutanga, kugaya kunogumburwa, kushungurudza kunoitika, kazhinji kunoperekedzwa nekurutsa, uye chido uye kudzivirirwa kunoderera. Munhu wacho anonzwa kuwedzera kwehope, kunzwa kwekusava nehanya, kuneta. Mukadzi ane muviri usina Retinol anogona kuita mbereko.
Muvakadzi, kuwandisa kwevhitamini A kunogonawo kutungamirira kune kusagadzikana kwekuenda kumwedzi.
Vitamin A inonyungudika nemafuta. Uye zvakare, inoshivirira nyore kurapwa kwekupisa, saka kana uchibika kana kugadzira chikafu, yakawanda yevhitamini iyi inochengetwa.
Sezvatotaurwa, karoti nemimwe miriwo yakawanda, ine mavara mutsvuku uye yero, yakapfuma zvikuru muprovitamin A. Zvisinei, mutemo uyu hausi kuteverwa nguva dzose. Pane dzimwe nguva apo beta-carotene yemiti yakadaro yakaderera zvikuru. Ichokwadi ndechokuti nitrate inopinda muvhu panguva yekuparara kwenitrogen fertilizer inoparadza provitamin A.
Zviri mukati mevhitamini A uye provitamin A mumukaka zvinogonawo kuchinja zvakanyanya, zvichienderana nemwaka uye mamiriro ekuchengetwa kwemombe. Kana mhuka dzikasagamuchira muto wakasvibira fodder munguva yechando, izvi zvinovaka muviri mumukaka zvinova zvishoma zvakapetwa ka4 pane muzhizha.
Pro-vitamin A inonyanya kubatwa nemuviri kana ukanwa muto mutsva wakagadzirirwa (muriwo kana muchero). Mushure mezvose, beta-carotene inowanikwa mukati memasero emiti yakasimba, iyo shell iyo inosanganisira cellulose. Uye muviri haugayi. Paunenge uchikuya zvigadzirwa zvakafanana, chikamu chemadziro emadziro chinoparadzwa. Zviri nyore kunzwisisa kuti kusimba kwekukuya, iyo yakawanda beta-carotene inogona kutorwa. Zvisinei, muto mutsva unofanirwa kupedzwa nguva pfupi mushure mekugadzirira, sezvo provitamin A, kana yaiswa mumhepo, inokurumidza kutanga kuita oxidize.
Izvo zvinofanirwa kucherechedzwa kuti kuti udzore chiyero chezuva nezuva chevhitamini A, munhu anofanira kudya makirogiramu akawanda emakroti pazuva. Kana izvi zvisingaiti, tora mapiritsi e Retinol.
Iwe uchaverenga nezve maitiro ekugadzira waini yekumba mune inotevera chinyorwa.