Mavidiyo A Vitamini A Olemera

Vitamini A amapezeka muzinthu zingapo zanyama. Zomwe zili ndi mbiri yake ndi chiwindi (ng'ombe, nkhumba, nkhuku). Vitamini A ali wolemera mu mitundu ina ya nsomba zamafuta, nyanja ndi mitsinje. Amapezekanso mu mkaka, batala, mankhwala a lactic acid ndi mazira a nkhuku.

Zomera zingapo zimakhala ndi zinthu zomwe zili pafupi ndi vitamini A - beta-carotene kapena "provitamin A". Kaloti ndi wolemera kwambiri mu carotene. Pali zambiri za provitamin A mu tsabola wofiira wokoma, ma apricots, parsley, tomato, broccoli, letesi, dzungu, persimmon. Zipatso zina zimakhalanso ndi carotene: hawthorn, viburnum, phulusa lamapiri, chiuno cha rose. Pali zinthu zanyama (mwachitsanzo, mkaka), zomwe nthawi yomweyo zimakhala ndi vitamini A ndi provitamin A.

Komabe, beta-carotene imatha kusinthidwa kukhala vitamini A pokhapokha pakakhala mafuta, masamba kapena nyama.

Ichi ndichifukwa chake saladi za kaloti, tsabola wokoma, tomato akulimbikitsidwa kuti azithira mafuta a masamba kapena kirimu wowawasa, osati ndi mayonesi.

Pali provitamin A wambiri muzinthu zachilendo za anthu aku Russia monga mbatata (mbatata), komanso masamba a dandelion odziwika bwino. Choncho, mwachitsanzo, kumapeto kwa kasupe ndi kumayambiriro kwa chilimwe, mukhoza kuwonjezera zakudya zanu ndi saladi ya masamba a masamba a dandelion okoleretsa ndi vinyo wosasa ndi mafuta a masamba. Zakudya monga red caviar, margarine, batala, vwende, mapichesi alinso ndi vitamini A.

Malinga ndi madotolo, zomwe munthu wamkulu amafunikira tsiku lililonse kuti akhale ndi vitamini A kuyambira mamiligalamu 1,5 mpaka 2,0. Mwa kuchuluka kumeneku, pafupifupi 1/3 iyenera kubwera ngati vitamini A yokha, ndi 2/3 - mu mawonekedwe a beta-carotene.

Komabe, kwa anthu akuluakulu, komanso pogwira ntchito zolimbitsa thupi kwambiri, kupsinjika kwamanjenje kapena kutopa kwamaso, mlingo wa tsiku ndi tsiku wa vitamini A uyenera kuwonjezeka. N'chimodzimodzinso ndi chiwerengero cha matenda a m'mimba dongosolo, pa mimba, komanso yoyamwitsa.

Mawonekedwe a vitamini A ndikuti amatha kuyikidwa m'chiwindi "mosungidwa". Komabe, izi zimafuna kuti thupi lisakhale ndi vitamini B4.

Ndi kusowa kwa vitaminiyu m'thupi, khungu la munthu limakhala louma, lopanda pake, kuyabwa ndi kufiira nthawi zambiri. Chitetezo cha mthupi chimachepa, ndipo chifukwa chake, matenda nthawi zambiri amawonekera. Chizindikiro chodziwika cha kusowa kwa vitamini A ndi chomwe chimatchedwa "khungu lausiku", ndiko kuti, kusawoneka bwino pakuwala kochepa. Kuonjezera apo, kuoneka bwino kumachepa. Tsitsi limakhala losalala, lopunduka, limayamba kugwa chifukwa cha kufooka kwa ma follicle atsitsi.

Komabe, kuchuluka kwa vitamini A kumawononganso. Ngati pali zambiri m'thupi, kupweteka kwa mutu ndi miyendo kungayambe, chimbudzi chimakwiyitsa, nseru imapezeka, nthawi zambiri imatsagana ndi kusanza, komanso kuchepa kwa njala ndi chitetezo chamthupi. Munthuyo amaona kuwonjezeka kugona, kumva mphwayi, ulesi. Mayi yemwe thupi lake likusowa Retinol akhoza kukhala wosabereka.

Kwa amayi, vitamini A wochuluka angayambitsenso kusokonezeka kwa msambo.

Vitamini A ndi wosungunuka mafuta. Kuphatikiza apo, imalekerera kutentha kwanthawi yayitali, kotero pophika kapena kuyika chakudya kumalongeza, ambiri mwa vitaminiyu amasungidwa.

Monga tanenera kale, kaloti ndi masamba ena angapo, ofiira ndi achikasu, ali olemera kwambiri mu provitamin A. Komabe, lamuloli silimatsatiridwa nthawi zonse. Pali nthawi zina zomwe beta-carotene zili m'masamba otere zimakhala zochepa kwambiri. Chowonadi ndi chakuti ma nitrate amalowa m'nthaka pakuwola kwa feteleza wa nayitrogeni amawononga provitamin A.

Mavitamini A ndi provitamin A mu mkaka amathanso kusinthasintha kwambiri, malingana ndi nyengo komanso momwe ng'ombe zimasungidwira. Ngati nyama sizilandira zakudya zobiriwira zowutsa munyengo yozizira, michere iyi ya mkaka imachepera kanayi kuposa m'chilimwe.

Pro-vitamin A imayamwa bwino ndi thupi ngati mumwa madzi okonzedwa mwatsopano (masamba kapena zipatso). Kupatula apo, beta-carotene imapezeka m'maselo amphamvu a chomera, chipolopolo chake chimakhala ndi cellulose. Ndipo thupi siligaya. Pamene akupera zomwezo mankhwala, mbali ya selo makoma anawonongedwa. Ndizosavuta kumvetsetsa kuti kugaya mwamphamvu kwambiri, ndipamenenso beta-carotene imatha kuyamwa. Komabe, madzi atsopano ayenera kudyedwa atangotsala pang'ono kukonzekera, popeza provitamin A, ikawululidwa ndi mpweya, imayamba kukhala oxidize.

Tikumbukenso kuti kubwezeretsa mlingo wa tsiku ndi tsiku wa vitamini A, munthu ayenera kudya makilogalamu angapo a kaloti patsiku. Ngati izi sizingatheke, imwani mapiritsi a Retinol.

Mudzawerenga za momwe mungapangire vinyo wopangidwa kunyumba m'nkhani yotsatira.