Zamkatimu
Vitamini # 1: thanzi komanso chitetezo chokwanira
Vitamini A ndichinthu chofunikira kwambiri pachakudya chabwino. Izi ndi zomwe akatswiri azakudya amakonda kunena. Kodi ndi chifukwa chiyani ili lofunika? Tiyeni tiphunzire limodzi tanthauzo la vitamini A, momwe zimakhudzira thupi ndi magwero ake ofunikira kwambiri. Ndipo nthawi yomweyo, tiona momwe mungawonongere thanzi lanu mosamala kwambiri.
Msilikali Wadziko Lonse
Vitamini A, komanso Retinol yasayansi, ndi ya kalasi yamafuta osungunuka. M'malo mwake, izi zikutanthauza kuti vitamini A m'thupi la munthu imalowa bwino kwambiri kuphatikiza mafuta osiyanasiyana.
Ntchito za vitamini A m'thupi zitha kulembedwa kwamaola, popeza imakhudzidwa ndi pafupifupi ziwalo zonse ndi machitidwe. Nthawi zambiri amalankhula za zabwino zake za masomphenya. Zimathandizadi kupanga zinthu zapadera mu diso la diso zomwe zimawongolera mkhalidwe wake. Popanda vitamini A m'thupi, kagayidwe kake ka mankhwala sikangatheke. Retinol imakhudza kaphatikizidwe ka mapuloteni komanso kugawa kwamafuta amthupi. Komanso kumalimbitsa nembanemba selo, kuwateteza ku kuukira kwakukulu kwambiri. Nzosadabwitsa kuti imadziwika kuti ndi antioxidant yachilengedwe.
Odzipereka kwa amayi ndi ana
Udindo wa vitamini A mthupi la mkazi ndiwowonekera kwambiri, kuphatikiza thanzi la dongosolo loberekera. Kuphatikiza apo, zimawonetsetsa kukula kwa mwana wosabadwayo nthawi yapakati. Kwa khungu la nkhope, vitamini A ndichowona chenicheni cha unyamata. Kupatula apo, imabwezeretsanso maselo ndikuwonjezera kupanga kwa collagen. Ichi ndichifukwa chake Retinol nthawi zambiri imawonjezeredwa pamankhwala odana ndi kukalamba.
Phindu lalikulu la vitamini A mthupi la mwanayo. Pamodzi ndi calcium, imalimbitsa mafupa ndi mano, ndikulimbikitsa kukula bwino. Vitamini A ndiyofunikira pamtima wathanzi, mapapo, komanso dongosolo logaya chakudya. Gwirizanani, ndi bwino kukhazikitsa ntchito kuyambira ali aang'ono. Zimatsimikiziridwa kuti chifukwa cha vitamini A, thupi la mwanayo ndi losavuta kulekerera nthomba ndi chikuku. Komanso, kumawonjezera kulimbikira kwa chitetezo cha m'thupi.
Kutanthauza kwa Golide
Monga mukudziwa, ndi mlingo wokhawo womwe umapangitsa mankhwalawo kukhala poizoni, ndi poizoni - mankhwala. Kuti akhalebe wathanzi, thupi la munthu wamkulu liyenera kulandira mavitamini A 700-1000 a vitamini A patsiku, ma micrograms a 500-900. Monga tanena kale, ziyenera kuphatikizidwa ndi mafuta. Mukaphatikizidwa ndi vitamini E ndi zinc, mphamvu yakuchiritsanso imakulanso nthawi zambiri.
Ndikusowa kwa vitamini A mthupi la munthu, kufooka, kusowa tulo, kusowa chakudya, kuzizira pafupipafupi, misomali yopepuka ndi tsitsi zimachitika. Kwa ana, kusowa kwa vitamini A m'thupi kumabweretsa kuwonongeka pakukula ndi chitukuko chonse. Komabe, ndikofunikira kukumbukira kuti kuchuluka kwa vitamini A mthupi kulinso kowopsa. Zimayambitsa kusokonezeka kwa m'mimba, mutu waching'alang'ala komanso kusokonezeka kwam'madzi. Pakati pa mimba, ayenera kumwedwa mosamalitsa malinga ndi malangizo a dokotala.
Ubale wa Masamba
Ndi zakudya ziti zomwe zili ndi vitamini A? Choyamba, awa ndi masamba a lalanje, ofiira komanso achikasu. Apa, kaloti, maungu, tomato ndi tsabola wa belu ali patsogolo pa aliyense. M'chaka, palibe chabwino kuposa saladi watsopano wokhala ndi vitamini A. Pakani kaloti pa grater, dulani tsabola wokoma mu magawo, finely kuwaza 200 g wa kabichi yoyera. Sakanizani zosakaniza zonse, onjezerani mphete za anyezi wofiira, zotsekemera ndi madzi otentha. Mchere ndi tsabola kuti azilawa, nyengo ndi mafuta a masamba - mpumulo wa chilimwe ndi wokonzeka. Ndi masamba ati omwe ali ndi vitamini A kuwonjezera pa izi? Yams, beets, broccoli, katsitsumzukwa ndi mapesi a udzu winawake amatha kudzitama ndi malo ake owolowa manja. Amapezeka mopitirira muyeso mu zitsamba zatsopano ndi masaladi a masamba.
Madzi opatsa moyo
Vitamini A wambiri amapezeka zipatso. Amayang'ana kwambiri zipatso za maluwa achikasu ndi lalanje. Makamaka, apricots, mapichesi, maapulo, mapeyala, zipatso za citrus. Kiwi, chinanazi, mango ndi zipatso zina zosowa zili ndi vitamini A wocheperanso. Mavwende onunkhira ndi mavwende otsekemera amathanso kuphatikizidwa pamndandandawu. Ndikofunikira osati kungodziwa zipatso zomwe zili ndi vitamini A, komanso momwe mungapezere zonse. Dulani mapichesi awiri, nthochi ndi peyala mu cubes, puree ndi blender ndi kuchepetsa ndi madzi a lalanje. Ngati ndi kotheka, onjezani uchi ndikukongoletsa ndi timbewu tonunkhira. Kodi mumakonda mkaka wosiyanasiyana? Kenako sinthanitsani madziwo ndi yogati wachilengedwe. Mulimonsemo, smoothie iyi idzawonjezera mavitamini A. a thupi Ndipo aliyense panyumba mwina adzakonda.
Mphatso Zanyama
Zakudya zanyama zomwe zili ndi vitamini A ndizofunikira mthupi momwemonso zakudya zamasamba. Atsogoleri omwe sakupezeka pano ndi chiwindi cha nkhuku ndi nyama, nsomba zam'madzi, caviar ndi mafuta a nsomba. Zakudya zokhala ndi vitamini A zimaphatikizapo kanyumba wamafuta ndi kirimu wowawasa, tchizi zosiyanasiyana, yolks mazira ndi batala. Mwa mitundu yonse ya maphikidwe a menyu yachilimwe, pate ya chiwindi ya nkhuku ndiyabwino kwambiri. Choyamba, timaphika anyezi ndi kaloti. Onjezerani 500 g ya cubes ya chiwindi, 250 ml ya madzi, mchere ndi tsamba la bay. Imitsani nyama kwa mphindi 30 pansi pa chivindikirocho, kenako chotsani ndikusungunuka madzi onse. Pambuyo pakununkhiza chiwindi ndi 50 g wa batala, whisk ndi blender kuti ukhale wosalala. Masangweji omwe ali ndi pate iyi amasangalatsa banja lonse, makamaka mukawapangira pikiniki.
Tsopano popeza mukudziwa komwe vitamini A imapezeka, mutha kupanga menyu anu osavuta, athanzi komanso okoma. Kukolola kwa chilimwe kwa zipatso, mavitamini ambiri, ndi maphikidwe ochokera kwa owerenga kalabu ya "Idyani Kunyumba" zithandizira izi.