Vitamin A - masosi, mhedzisiro pamuviri, mhedzisiro yekushomeka uye kuwandisa

Proven content

Vitamin A ndiro zita rinowanzozivikanwa kune akati wandei organic komisheni kubva kuboka retinoids. Iyo inowanzonziwo Retinol, beta-carotene, axophthol uye provitamin A. Iyo ndeyeboka remafuta-soluble mavitamini. Mumiti, musanganiswa uyu unowedzera muchimiro che carotenoids. Mumuviri, vhitamini A inochengetwa seRetinol muchiropa uye adipose tishu. Ndiyo imwe yekutanga mavhithamini akawanikwa munhoroondo yemishonga. Kare kare, kunyange kusati kwawanikwa vhitamini A, migumisiro yekushayikwa kwayo yakarapwa nechiratidzo nevaEgipita vekare, vaGiriki nevaRoma. Chirwere ichi chainzi night blindness kana kuti night blindness uye marapirwo acho aisanganisira kudya chiropa chemhuka chiri mbishi kana chakabikwa.

Basa revhitamini A mumuviri

Vitamin A ivhitamini yakakosha zvakanyanya iyo yakakosha pakushanda kwemuviri wedu. Inotamba chikamu chikuru mukugadzirisa kwekuona, inokonzera kukura, uye inogadzirisa kukura kwe epithelial tissue nemamwe masero mumuviri. Mukuwedzera, ine anti-cancer properties, inodzivirira epithelium yekufema system kubva kune microorganisms, inosimbisa immune system, inodzivirira utachiona, inobatsira kurwisa mabhakitiriya nemavhairasi, inochengetedza mamiriro eganda, bvudzi uye misumari, uye inokanganisawo kushanda zvakanaka kwema cell membranes. Vitamin A inovandudza ganda rakaoma, saka zvakakosha kushandisa zvizoro nekuwedzera kwayo, senge inomutsidzira Vianek yekuchenesa gel yeganda rakakura uye rinonzwa.

Ndiyo imwe yemishonga yakakosha inovaka kudzivirirwa kwemuviri. Nokudaro, zvakakosha kuwedzera kushayikwa kwevhitamini A muzvokudya nezvokudya zvinowedzera zvine vhitamini A yakawanda, yakadai sevhitamini A 10.000 IU kubva kuSwanson uye vitamini A kuwedzera kubva kuna Dr. Jacob's.

Vitamin A - Hutano Benefits

Vitamin A chinhu chakakosha chekudya chinobatsira hutano hwako munzira dzakawanda.

Vitamin A ine simba antioxidant

Provitamin A carotenoids yakadai se beta-carotene, alpha-carotene uye beta-cryptoxanthin inotangira vhitamini A uye ine antioxidant zvinhu.

Zvinoenderana nemhedzisiro yeongororo yakabudiswa mu Pharmacognosy Ongororo muna 2010, carotenoids inorwisa mahara radicals - yakanyanya reactive mamorekuru anogona kukuvadza muviri wedu nekukonzera oxidative kusagadzikana. Oxidative stress yakabatana nezvirwere zvakasiyana-siyana zvisingaperi seshuga, kenza, chirwere chemoyo, uye kuderera kwekuziva, zvichizosimbiswa nezvidzidzo zvakaita seizvo zvakaburitswa muOxidative Medicine uye Cellular Longevity muna 2017.

Zvokudya zvakakwirira mu carotenoids zvinosanganiswa nengozi yakaderera yezvizhinji zvezviitiko izvi, zvakadai sehosha yemwoyo, kenza yemapapu, uye chirwere cheshuga.

Onawo: Alpha carotene mushonga wakanaka wekudzivirira

Vitamin A yakakosha kune hutano hwemaziso uye inodzivirira macular degeneration

Vitamin A yakakosha pakuchengetedza kuona. Vitamin A inodiwa kushandura chiedza chinosvika muziso kuita chiratidzo chemagetsi chinogona kutumirwa kuuropi. Muchokwadi, chimwe chezviratidzo zvekutanga zvekushaikwa kwevhitamini A chingava upofu hwehusiku, hunozivikanwa sehusiku hupofu.

Hupofu hwehusiku hunoitika muvanhu vasina vhitamini A, sezvo vhitamini iyi ndiyo inonyanya kuumba pigment rhodopsin. Rhodopsin inowanikwa muretina yeziso uye inopenya zvakanyanya. Vanhu vane chirwere ichi vachiri kuona nguva dzose mukati mezuva, asi vane maonero mashoma murima nekuti maziso avo anonetseka kutora mwenje pazasi.

Sezvakasimbiswa neongororo ye2015 yakabudiswa muJAMA Ophthalmology, kunze kwekudzivirira hupofu hwehusiku, kudya huwandu hwakakodzera hwebeta-carotene kunogona kubatsira kuderedza kuderera kwemaziso izvo vamwe vanhu vanosangana nazvo nezera.

Age-related macular degeneration (AMD) ndiyo inonyanya kukonzera upofu munyika dzakabudirira. Kunyange zvazvo chikonzero chayo chaicho chisingazivikanwi, inofungidzirwa kuti inokonzerwa nekukuvara kwemasero kune retina, inonzi oxidative stress (sezvakasimbiswa mukudzidza kwe2000 muSyvey of Ophthalmology).

Imwe ongororo yakaitwa muna 2001 yakabudiswa mu Archives of Ophthalmology pamusoro pechirwere chemaziso chine hukama nezera yakawana kuti kupa vanhu vanopfuura makore makumi mashanu nekuona kuderera kwe antioxidant supplement (kusanganisira beta-carotene) kwakaderedza njodzi yekuvandudza macular degeneration ne50%.

Nekudaro, ongororo ichangoburwa yeCochrane yakawana kuti beta-carotene yekuwedzera yega haingadzivise kana kunonoka kukanganiswa kwekuona kunokonzerwa ne AMD.

Onawo: Innovative kurapa kwevarwere vane exudative AMD

Vitamin A inogona kudzivirira kubva kune mamwe marudzi egomarara

Gomarara rinoitika apo masero asina kujairika anotanga kukura kana kupatsanuka zvisingadzoreki.

Sezvo vhitamini A ichiita basa rakakosha mukukura kwesero uye kukura, mhedzisiro yaro panjodzi yegomarara uye basa mukudzivirira kenza zvinofadza kune vanoongorora.

Muzvidzidzo zvekucherechedza (semuenzaniso zvakaburitswa muAnnals of Hematology muna 2017 kana Gynecologic Oncology muna 2012), kudya huwandu hwakanyanya hwevhitamini A muchimiro chebeta-carotene kwakabatana nenjodzi yakaderedzwa yemamwe marudzi egomarara, kusanganisira Hodgkin's lymphoma, uye. uyewo gomarara remuromo wechibereko, remapapu uye redundira.

Zvisinei, kunyange zvazvo kudya kwakanyanya kwevhitamini A kubva mukudya kwezvirimwa kunobatanidzwa nekuderedza ngozi yekenza, zvikafu zvemhuka zvine maitiro anoshanda evhitamini A hazvina hukama nenzira imwechete (chidzidzo che 2015 chakabudiswa mu Archives of Biochemistry uye Biophysics).

Saizvozvo, maererano neongororo ye1999 yakabudiswa muJournal yeNational Cancer Institute, vhitamini A yekuwedzera haina kuratidza zvakafanana zvinobatsira.

Muchokwadi, mune zvimwe zvidzidzo, vanoputa vanotora beta-carotene zvinowedzera vakawana njodzi yakawedzera yekenza yemapapu (kusanganisira chidzidzo chakabudiswa muNutrition uye Cancer muna 2009).

Parizvino, hukama pakati pemazinga evhitamini A mumuviri wedu uye njodzi yekenza haisati yanyatsonzwisiswa. Zvisinei, maererano nekuongorora kwe2015 kwakabudiswa muBioMed Research International, kuwana vhitamini A yakakwana, kunyanya kubva mumiti, kwakakosha kune hutano hwesero kupatsanurwa uye kunogona kuderedza njodzi yemamwe marudzi ekenza.

Onawo: Mushonga unoderedza njodzi yekubatwa negomarara rezamu. Tsvakurudzo irikuenderera mberi

Vhitamini A inoderedza njodzi yemburwa

Acne chirwere chisingaperi, chinoputika cheganda. Vanhu vane chirwere ichi vanova nemapundu anorwadza uye matema, kazhinji kumeso, musana, uye chipfuva.

Aya mapundu anoonekwa kana sebaceous gland akavharwa neganda rakafa nemafuta. Aya maglands anowanikwa mumitsipa yebvudzi paganda uye anogadzira sebum, iyo ine mafuta waxy chinhu chinoita kuti ganda rirambe rakanyorova uye kusapinda mvura.

Kunyange zvazvo mapundu asingakuvadzi mumuviri, mburwa inogona kukanganisa hutano hwepfungwa hwevanhu uye zvichiita kuti vadzike kuzviremekedza, kuzvidya mwoyo uye kuora mwoyo (seongororo ya2016 yakabudiswa muClinical, Cosmetic uye Investigational Dermatology inoita seinosimbisa). Basa chairo rinoitwa nevhitamini A mukuvandudza uye kurapwa kweacne rinoramba risingazivikanwe.

Chidzidzo chakaita seyakabudiswa mu2015 Journal of Nutrition & Food Sciences yakaratidza kuti kushaikwa kwevhitamini A kunogona kuwedzera njodzi yekuita mburwa nekuti inokonzeresa kuwanda kweprotein yekeratin mumafollicles ebvudzi. Izvi zvaizowedzera njodzi yeacne nekuita kuti zviome kubvisa masero eganda akafa kubva kune bvudzi follicles, zvichiita kuti ganda rivhare.

Mimwe vhitamini A acne mishonga yava kuwanikwa nemishonga.

Isotretinoin mumwe muenzaniso wemuromo retinoid iyo inoshanda mukurapa yakaoma acne. Zvisinei, mushonga uyu unogona kuva nemigumisiro yakakomba uye inofanira kutorwa chete pasi pekutarisirwa kwechiremba.

Onawo: Nzira yekubvisa sei acne?

Vitamin A yakakosha pakubereka uye kukura kwe "fetus".

Vitamin A yakakosha pakuchengetedza hutano hwekuita kubereka mune varume nevakadzi, uye nekukura kwakanaka uye kukura kwema embryo panguva yekuzvitakura.

Ongororo yemakonzo yakaburitswa muNutrients muna 2011 pamusoro pekukosha kwevhitamini A mukuzvara kwevarume yakawana kuti kushomeka kunovharira kukura kwembeu, zvichikonzera kushaya mbereko. Chidzidzo chimwe chete chakataurwa chinoratidza kuti kushaikwa kwevhitamini A muvakadzi kunogona kukanganisa kubereka nekuderedza kunaka kwezai uye nekupesvedzera kuiswa kwezai muchibereko.

Muvakadzi vane pamuviri, vhitamini A inobatanidzwawo mukukura nekukura kwenhengo huru dzakawanda uye zvimiro zvemwana asati aberekwa, kusanganisira skeleton, tsinga, mwoyo, itsvo, maziso, mapapu, uye pancreas.

Zvisinei, kunyange zvazvo zvishoma kudarika vhitamini A kushomeka, kuwandisa kwevhitamini A panguva yekuzvitakura kunogonawo kukuvadza mwana ari kukura uye kunogona kutungamirira kukuremara kwekuzvarwa (sekusimbiswa nezvidzidzo zvakaita seizvo zvakaburitswa mu Archives de Pédiatrie muna 1997).

Nokudaro, vakuru vakuru vezvoutano vakawanda vakakurudzira vakadzi kuti vadzivise zvokudya zvine vhitamini A yakawanda, zvakadai sepate nechiropa, uye zvinovaka muviri zvine vhitamini A pavanenge vakazvitakura.

Onawo: 22q11.2 deletion syndrome. Chirema chinozvarwa nacho mumwe muzviuru zviviri kana zvina. vana

Vitamin A inosimbisa immune system

Vitamin A inotsigira hutano hwemasoja edziviriro nekusimudzira mhinduro dzinodzivirira muviri kubva kuhosha nehutachiona. Vitamin A inobatanidzwa mukuumbwa kwemamwe masero, anosanganisira B uye T lymphocytes, ayo anoita basa rakakosha mumhinduro dzekudzivirira kudzivirira kubva kuhosha.

Sezvakasimbiswa muongororo yakaitwa muna 2012 muProceedings of the Nutrition Society, kushomeka kwechikafu ichi kunotungamirira kukuwedzera kwemazinga epro-inflammatory molecules iyo inoderedza mhinduro uye kushanda kwemasimba ezvirwere.

Vitamin A inotsigira hutano hwemapfupa

Zvokudya zvakakosha zvinodiwa kuti uchengetedze mapfupa ane utano sezvaunenge uchikura mapuroteni, calcium, uye vitamini D. Zvisinei, kudya zvakakwana vhitamini A kunokoshawo pakukura kwemapfupa akakodzera uye kukura, uye kushayikwa kwevhitamini iyi kwakabatanidzwa nehutano husina kunaka hwemapfupa.

Maererano neongororo ye2017 yakabudiswa mu International Journal of Environmental Research uye Public Health, vanhu vane ropa rakaderera revhitamini A vane mikana yekukura mapfupa emapfupa kupfuura avo vane hutano hwakanaka. Pamusoro pezvo, ichangoburwa meta-kuongorora yeongororo yekuongorora yakawana kuti avo vane huwandu hwepamusoro hwekudya hwevhitamini A zvemukati vane 6% yakaderera njodzi yekutyoka.

Nekudaro, yakaderera vhitamini A mazinga anogona kunge asiri iwo ega kunetseka kana zvasvika kune hutano hwemapfupa. Zvimwe zvidzidzo, zvakaita seye 2013 yakabudiswa mu Journal of Clinical Densitometry , yakawana kuti vanhu vanodya yakawanda yevhitamini A vanewo njodzi yakakura yekutyoka.

Kunyange zvakadaro, zvese izvi zvakawanikwa zvakabva paongororo yekuongorora isingakwanisi kudoma chikonzero nemhedzisiro. Izvi zvinoreva kuti kubatana pakati pevhitamini A uye hutano hwemapfupa iye zvino hahusati hwanyatsonzwisiswa uye zvidzidzo zvinodzorwa zvakanyanya zvinodiwa kuti zvisimbise zvakaonekwa mune zvidzidzo zvekucherechedza.

Ramba uchifunga kuti vhitamini A mamiriro ega haataridzi njodzi yekutyoka, uye mhedzisiro yekuwanikwa kwezvimwe zvakakosha zvinovaka muviri, senge vitamin D, zvinoitawo basa.

Onawo: Kudya mushure mekuputsika kwepfupa

Kuvapo kwevhitamini A.

Vhitamini A inogona kuwanikwa, pakati pezvimwe, mubhotoro, mukaka uye zvigadzirwa zvemukaka, dzimwe hove dzine mafuta, chiropa nemhuka, mazai, mbatatisi, kare, sipinashi uye nhanga. Iyo inonyanya kudiwa carotenoids, pakati peiyo beta carotene inoita basa rinokosha, inowanikwa mupinashi, karoti, tomate, tsvuku tsvuku uye lettuce. Zvibereko zvakanyanya kupfuma mu carotenoids, semuenzaniso, cherries, apricots, peaches uye plums. Chigadzirwa chinowanzoshandiswa pakuwedzera uye chine vhitamini A yakawanda ndeyemafuta ehove. Edza, semuenzaniso, Moller's Tran Norwegian Fruit, yaunogona kutenga nenzira yakachengeteka uye iri nyore paMedonet Market. Edzawo Familijny hove mafuta ane vhitamini A uye D - Hutano uye kusadzivirirwa, inowanikwa pamutengo wekusimudzira.

Vitamin A supplementation inofanira kubvunzwa nachiremba wemhuri yako. Iwe unogona ikozvino kuita kushanya kwako zvakanaka kubva kumba mune chero chimiro chaunosarudza kuburikidza ne halodoctor.pl portal.

Iwe unogonawo kusvika kune hupfu hwezviyo, iyo inovawo vhitamini A. Inoshandiswa sechinzvimbo cheupfu hwegorosi. Pro Natura hupfu hwechibage inowanikwa paMedonet Market.

Zviratidzo zvevhitamini A kushomeka

Vanhu vanoshanda pakombiyuta, vakadzi vane pamuviri uye vanoyamwisa, vacheche vasati vasvika, vanhu vane cystic fibrosis, zvidhakwa nevanoputa, uye vakwegura vose vanoda mamwe vhitamini A.

Kushaikwa kweVitamin A kunonyanya kuratidzwa ne:

1. kusaona zvakanaka usiku, kana kuti kunonzi “husiku upofu” (maererano neWHO, kushomeka kwevhitamini A ndicho chikonzero chikuru cheupofu hunodzivirirwa muvana pasi rose),
2. bvudzi kurasikirwa uye brittleness,
3. kuderera kwekukura,
4. ganda rakatsemuka uye mapundu
5. kuoma kwecornea uye conjunctiva yeziso;
6. kuvapo kwezvipikiri zvinoputika uye zvishoma nezvishoma zvinokura;
7. kuwedzera kubatwa nehutachiona nehutachiona (kushaikwa kwevhitamini A kunowedzera kuomarara uye njodzi yekufa kubva kuzvirwere zvakaita segwirikwiti uye manyoka),
8. mburwa, eczema,
9. hyperkeratosis,
10. kungoita manyoka.

Mukuwedzera, kushayikwa kwevhitamini A kunowedzera njodzi yeanemia uye rufu muvakadzi vane pamuviri uye inokanganisa zvisina kunaka fetus, inonotsa kukura kwayo uye kukura.

Mukuongororwa kwekushayikwa kwevhitamini, zvakakosha kutora kuongororwa ropa kune huwandu hwevhithamini nemaminerari. Muedzo wakadaro unogona kutengwa pazvivakwa zvekurapa zveArkmedic.

Vitamin A inogona kuwanikwa mukuumbwa kweGlowMe Health Labs - yeganda nyota yekupenya - chikafu chekuwedzera chinokanganisa ruvara.

Vitamin A yakawandisa - zviratidzo

Mazuva ano, isu tinoshandisa mavhitamini ekuwedzera kakawanda uye kakawanda, asi zvinofanirwa kuyeukwa kuti kunyanyisa kunwa vhitamini A, nekuda kwekuti inoungana muchiropa, inogona kunge ine chepfu kumuviri uye ine njodzi kuhutano (yakanyanya kushandiswa kwecarotenoids muropa. chikafu hachina hukama nehupfu kunyangwe zvidzidzo zvinobatanidza beta-carotene zvinowedzera kune njodzi yakawedzera yekenza yemapapu uye chirwere chemoyo kune vanoputa). Nokudaro, mafuta ehove anofanira kutorwa zvakasimba maererano nemirairo yechiremba kana maererano nepepa remishonga.

Kutora vhitamini A yakawandisa kunogona kutungamirira kumigumisiro yakakomba uye inogona kutouraya kana yakadyiwa muhuwandu hwepamusoro.

Kunyange zvazvo zvichikwanisika kudya yakawandisa yevhitamini A yakagadziridzwa kubva kumhuka dzakadai sechiropa, chepfu inowanzobatanidzwa nekuwedzera kuwedzerwa uye kurapwa nemimwe mishonga yakadai se isotretinoin. Acute vhitamini A toxicity inoitika munguva pfupi apo imwe, yakawandisa dosi yevhitamini A inopedzwa, nepo huturu husingaperi hunoitika kana madosi anodarika ka10 iyo RDA inotorwa kwenguva yakareba.

Zviratidzo zvekuwedzera (hypervitaminosis) zvinosanganisira:

1. hyperactivity uye kutsamwa,
2. kusvotwa, kurutsa
3. chiratidzo chisina kunaka,
4. kuderedza kudya,
5. kunzwa kuchiedza chezuva,
6. kudonha bvudzi,
7. ganda rakaoma,
8. jaundice,
9. kunonoka kukura,
10. kuvhiringidzika,
11. ganda rinonhuwa
12. kutemwa nemusoro,
13. kurwadziwa kwejoint uye tsandanyama,
14. kuwedzera kwechiropa uye kukanganisa kwemabasa ayo,
15. zvironda zveganda zveyero,
16. kuderera kwe calcium mumapfupa,
17. kukanganisa kwekuzvarwa muvana vaamai vakawana hypervitaminosis panguva yekuzvitakura.

Kunyange zvazvo isingawanzowanikwi pane isingaperi vhitamini A toxicity, acute vhitamini A toxicity inosanganiswa nezviratidzo zvakakomba, kusanganisira kukuvara kwechiropa, kuwedzera cranial pressure, uye kunyange rufu.

Uyezve, huturu hwevhitamini A hunogona kukanganisa hutano hwaamai uye hwemwana uye hunogona kukonzera kuremara kwekuzvarwa.

Kuti udzivise huturu, yakanyanya-dose yevhitamini A yekuwedzera inofanira kudziviswa. Sezvo vhitamini A yakawandisa inogona kukuvadza, zvinokurudzirwa kuti utange waona chiremba wako usati watora vhitamini A yekuwedzera.

Vitamin A inoshiviririka yekumusoro mazinga anoshanda kune zviwanikwa zvemhuka zvevhitamini A pamwe nevhitamini A zvinowedzera.

Chii chekuita kana vhitamini A ishaya kana kuwandisa?

Muchiitiko chekushayikwa kana kuwandisa kwevhitamini A mumuviri, tinofanira kuongorora kudya kwedu kwezuva nezuva uye kuchigadzirisa nenzira inogoneka. Muchiitiko chekushaikwa - wedzera zvigadzirwa zvakapfuma muvhitamini A pakudya, uye kuwandisa - kuderedza kushandiswa kwavo. Kana kuwandisa kwaonekwa, iwe unofanirwa kuderedza, uye muzviitiko zvakakosha rega kutora mavhitamini ekuwedzera ane vhitamini A.

Dzimwe nguva, kunyange munyaya yekudya kwakanyatsonaka, kushayikwa kwevhitamini A kunowanikwa. Mumamiriro ezvinhu akadaro, kuwedzera kwekuwedzera kunofanira kufungwa. Mhinduro yakanakisisa, kunyanguvezvo, ndeyokuonana nachiremba wezvokudya uyo acharonga kudya kwakafanira ndokurumbidza matanho akakodzera.

Onawo: Mavitamini ekuwedzera anotikuvadza zvakadini?

Vitamin A toxicity uye dosage kurudziro

Sezvo kushaikwa kwevhitamini A kunogona kukanganisa hutano hwako, kuwandisa kunogonawo kuva nengozi.

The Recommended Daily Allowance (RDA) yevhitamini A ndeye 900 mcg uye 700 mcg pazuva revarume nevakadzi, maererano - iyo inogadziriswa nyore nyore nekutevera kudya kwakakwana. Zvisinei, zvakakosha kuti usapfuure Tolerable Upper Intake Level (UL) ye10 IU (000 mcg) yevakuru kudzivirira huturu.

Onawo: Idya uine njere

Vitamin A - kusangana

Kukurukurirana kunokwanisika kunosanganisira:

1. Anticoagulants. Kushandisa nemuromo kwevhitamini A zvinowedzera paunenge uchitora mishonga iyi inoshandiswa kudzivirira kuvhara ropa kunogona kuwedzera njodzi yekubuda ropa.
2. Bexarotene (Targretin). Kutora vhitamini A supplements paunenge uchishandisa iyi topical anti-cancer drug inowedzera njodzi yako yemhedzisiro yakadai sekukwenya, ganda rakaoma.
3. Hepatotoxic zvinodhaka. Kutora madosi makuru evhitamini A zvinowedzera zvinogona kukuvadza chiropa. Kubatanidza huwandu hwakawanda hwevhitamini A yekuwedzera nemimwe mishonga inogona kukuvadza chiropa chako inogona kuwedzera njodzi yako yechirwere chechiropa.
4. Orlistat (Alli, Xenical). Uyu mushonga wekurasikirwa uremu unogona kuderedza kutorwa kwevhitamini A kubva muchikafu. Chiremba wako angaratidza kutora multivitamin ne vitamin A uye beta-carotene paunenge uchitora mushonga uyu.
5. Retinoids. Usashandise vhitamini A yekuwedzera uye iyi mishonga yekurapa yemuromo panguva imwe chete. Izvi zvinogona kuwedzera njodzi yehuwandu hwevhitamini A muropa.