I-11 Vitamin A Ukutya okuTyebileyo kwabasetyhini abakhulelweyo

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

Thumela

Ndithumele Nge-Imeyile Veza Kwindawo

Ngaphandle nje

• Iiyure eziyi-6 ezidlulileyo Chaitra Navratri 2021: Umhla, iMuhurta, izithethe kunye nokubaluleka kwalo mnyhadala
• 
• Iiyure eziyi-8 ezidlulileyo U-Hina Khan uyakhazimla phezulu nge-Copper Green Eye Shadow Kwaye i-Glossy Nude Lips Fumana ukuKhangela kumanyathelo ambalwa alula!
• Iiyure ezili-10 ezidlulileyo I-Ugadi kunye ne-Baisakhi 2021: Spruce Jonga ukuHlala kwakho kunye neeCelebs-eziPhefumlelweyo zeSuti
• Iiyure ezili-13 ezidlulileyo I-Horoscope yemihla ngemihla: 13 Epreli 2021

Ungaphoswa

• Itekhnoloji I-BSNL isusa iiNtlawulo zoFakelo kwiiNxibelelwano zeBhanti yeXesha elide
• Imidlalo I-IPL 2021: iBalleBaazi.com yamkela ixesha lephulo elitsha 'Cricket Machao'
• Iimuvi UVira Sathidar Aka Narayan Kamble ovela kwiNkundla udlula kude ngenxa ye-COVID-19
• Iindaba Abalobi abathathu boyika ukusweleka xa inqanawa ingqubana nesikhephe kunxweme lwaseMangaluru
• Iimoto I-Kabira yokuHamba kweHermes i-75 yokuKhawulezisa ukuThengisa ukuSebenza ngeSikuta soMbane esaziswa eIndiya
• EzeMali Ixabiso leGolide liwe ngokungekho xhala kwiiNBFCs, iibhanki kufuneka ziBukele
• Imfundo Isiphumo sokugqibela sama-2021 samapolisa e-Bihar Bihar
• Ukuhamba Iindawo ezili-10 ezigqibeleleyo zokundwendwela eMaharashtra ngo-Epreli

I-Vitamin A-njengezinye izinto ezincinci ezifana ne-folic acid, ivithamin E kunye ne-choline-ibalulekile kubafazi abakhulelweyo kunye nosana olukhulayo. Ngokophando, kubalulekile ekusebenzeni, morphological kunye nakwi-ocular development, kunye neziphumo zenkqubo kumathambo omntwana kunye namalungu.

Ubumfama bobusuku koomama nakubantwana (abangaphantsi kweminyaka yobudala) ngenxa yokunqongophala kukavithamini A kuxhaphake kakhulu kwimimandla efana neAfrika kunye noMzantsi-Mpuma weAsia apho ukusilela kweevithamini A kungumba oqhelekileyo wezempilo.

Vitamin A inxulunyaniswa nokomeleza amajoni omzimba, ukukhula kwamathambo, ukuphucula ukusebenza kwamalungu okuzala, ukukhula kwamazinyo aqhelekileyo kunye neenwele kunye nokukhuselwa kolusu kunye ne-mucosa. Ngokubanzi, esi sondlo sibalulekileyo sinceda ekukhuleni kwesiqhelo kombungu nasekugcineni impilo yomama kunye neyomntwana ongekazalwa. [1]

Umcimbi ophambili onxulumene nokusetyenziswa kweevithamini A yidosi yayo. Kwisemester nganye, idosi yevithamini A kufuneka igcinwe njengeedosi eziphezulu, ngakumbi kwitrimester yokuqala kunokubangela iingxaki zokukhulelwa ezinje ngokuzalwa okungalunganga.

Jonga uluhlu lokutya okuyimithombo efanelekileyo ye vithamin A. Khumbula, ukutya okunotye kwi-beta-carotene kukwacetyiswa ukuba ziyipritamin A carotenoid, kuthetha ukuba ziguqulwa zibe yenye yeendlela ze vithamin A (retinol emzimbeni.

1. Ubisi

Imithombo yezilwanyana yevithamini A enje ngobisi iphezulu kwizakhamzimba. Ityebile nangezinye izondlo ezifana necalcium kunye novithamini D. Ubisi luyanceda ekukhuleni kwamathambo namazinyo wosana olukhulayo.

Vitamin A kubisi olupheleleyo: 32 isiqingatha

2. Isibindi seCod Fish

Isibindi sentlanzi yentlanzi ngumthombo omkhulu wevithamini A kunye ne-omega-3 fatty acids. Ezi zondlo zikunceda ukuthintela izifo ze-ocular ezinje ngobumfama bobusuku kumama nakwimveku engekazalwa. Kuyanceda kuphuhliso olufanelekileyo lomntwana. [Mbini]

I-Vitamin A kwisibindi sentlanzi yentlanzi: 100000 IU

3. Iminqathe

Kwimithombo yezityalo, ivithamin A ikhona ngohlobo lwe-carotenoids (beta-carotene), uhlobo lweehagu ezinika iziqhamo kunye nemifuno imibala yazo. Iguqulwa ibe yi-retinol ngexesha lokwetyisa, uhlobo lwevithamini A. Iminqathe ityebile kwi-beta-carotene kwaye inceda ekukhuleni okufanelekileyo kunye nokukhula kosana. [3]

Vitamin A kwiminqathe: 16706 IU

4. Ioyile ebomvu yePalm

Ioyile ebomvu yeoyile yioyile etyiwayo etyebileyo ngokwendalo kwi-beta-carotene. Kumazwe apho i-vitamin A inqongopheleyo ixhaphake, i-oyile ebomvu yesundu ityiwa kakhulu njengomthombo omkhulu wesondlo. Ngokophando, ioyile ebomvu ebomvu iqulethe i-500 ppm carotene, ngaphandle kwayo, i-90% ikhona njenge-alpha kunye ne-beta-carotene. [4]

Vitamin A kwioyile ebomvu yesundu: Malunga ne-500 ppm (beta-carotene)

5. Isonka samasi

I-Cheese yenye imveliso yezilwanyana etyebileyo kwi-vitamin A1, ekwabizwa ngokuba yi-retinol. Iindidi ezahlukileyo zeshizi ezifana ne-blue cheese, i-cream cream, i-feta cheese kunye ne-cheese yebhokhwe zinezixa ezahlukeneyo zalesi sondlo sibalulekileyo. Isonka samasi esenziwe nge 100 pesenti yezilwanyana ezityiswa ingca ziqulathe eyona vithamin A.

Vitamin A kwitshizi: 1002 IU

6. Iqanda leqanda

I-yolk yeqanda, hayi i-albhamuin ityebile ku-vitamin A kunye nezinye izondlo ezifana ne-omega-3 fatty acids, folate, vitamin D kunye novithamini B12. Inceda ekukhuleni kwengqondo yomntwana kwaye ikwalinganisa amanqanaba e-cholesterol kunina. [5]

I-Vitamin A kwi-yolk yeqanda: 381 isiqingatha

7. Ithanga

Ithanga ngumthombo ogqwesileyo wevithamini A elinceda ekuphuhlisweni kwamehlo aphilileyo wombungu. Umsebenzi we-antioxidant yemifuno uyanceda ekulawuleni amanqanaba eswekile koomama nasekuthinteleni iingxaki zokukhulelwa ngenxa yoxinzelelo lwe-oxidative. [6]

Vitamin A kwithanga: 426 isiqingatha

8. Ioyile yeentlanzi

Ayisiyiyo kuphela ioyile ekhutshwe kwisibindi seentlanzi ze-cod ephezulu kwi-vitamin A, kodwa ii-oyile zentlanzi eziqhelekileyo ezikhutshwa kwiintlanzi ezinamafutha ezifana nesardadi kunye ne-menhaden zikwangumthombo otyebileyo wale nto ibalulekileyo. Uphononongo luthi i-oyile yeentlanzi iyanceda ukuthintela umngcipheko we-retinitis pigmentosa, ukuphazamiseka kwamehlo kwimfuza okunokubangela ukulahleka kombono ebantwaneni. [7]

Vitamin A kwioyile yeentlanzi: Kuxhomekeka kuhlobo lweentlanzi ekukhutshelwa kuzo ioli. Kwakhona kuyongezwa ngokorhwebo ngexesha lokutsalwa kweoyile.

9. Ibhatata emnandi

Eminye imifuno enje ngebhatata efunekayo ukujija emva kokupheka ukwenza ukuba kube lula ukwetyisa. Benzela ukutya okona kutya kufanelekileyo okunikwa abantwana. Ibhatata emhlophe e-orenji ngumthombo omkhulu we-beta-carotene kwaye inokunceda ukunqanda ukusilela kwe-vitamin A kumazwe asaphuhlayo. [8]

Vitamin A kwiibhatata emhlophe (ecoliweyo) 435 isiqingatha

10. iyogathi

Iyogathi inentaphane yeevithamini (ezinjengevithamini A) kunye neeprobiotic. Inceda ukuthintela umngcipheko wokuphazamiseka kwemisipha kunye nokuqonda kwimveku engekazalwa kwaye ikwabonelela ngezibonelelo zokutya kumama. [9]

Vitamin A kwiyogathi: I-198 IU

11. Umbona omthubi

Umbona omthubi okanye umbona (hayi omhlophe) uphezulu kwipritamin A carotenoids. Inceda ekunciphiseni ukuqhina kokukhulelwa, yehlisa umngcipheko weziphene ze-neonatal ezinje ngeSpina Bifida kwaye inceda ekukhuleni okunempilo komntwana. [10]

Vitamin A kumbona omthubi: 11 iig

I-Horoscope Yakho Yangomso

Ukwazi

Ndithumele Nge-Imeyile Veza Kwindawo