Chii chiri muVitamin A? Vitamin A Kushaya uye Kuwandisa

Vitamin A inowanikwa mumiti nemhuka. Madomasi, makarotsi, girinhi uye mhiripiri tsvuku, sipinachi, broccoli, miriwo yemashizha egirinhi, mavise, mafuta ehove, chiropa, mukaka, chizi, mazai zvokudya zvine vhitamini A.

Vitamin A iboka remafuta-anonyungudika makomisheni akakosha zvakanyanya kune hutano hwedu. Iine mabasa akadai sekuchengetedza hutano hwemaziso, kuchengetedza basa rakajairwa rekudzivirira kwemuviri uye nhengo dzemuviri, uye kubatsira mucheche ari mudumbu kuti akure nekukura zvakanaka.

Varume vanoda 900 mcg yevhitamini A pazuva, vakadzi 700 mcg, vana nevechiri kuyaruka vanoda 300-600 mcg yevhitamini A pazuva.

Chii chinonzi Vitamin A?

Vitamin A ivhitamini inonyungudika nemafuta inoita seyakasimba antioxidant mumuviri. Inoita basa rakakosha mukuchengetedza kuona, basa retsinga uye hutano hweganda. Kufanana nese antioxidants, zvakare inoderedza kuzvimba nekurwisa mahara radical kukuvara.

Vitamin A iripo mumhando mbiri huru: inoshanda vhitamini A (inonziwo retinol, inoguma neretinyl esters) uye beta-carotene. Retinol inobva muzvokudya zvemhuka uye i "preformed" fomu yevhitamini A inogona kushandiswa zvakananga nemuviri. 

Imwe yakasiyana-siyana inowanikwa kubva mumichero ine mavara nemiriwo iri muchimiro cheprovitamin carotenoids. Kuti beta-carotene nemamwe marudzi ecarotenoid anowanikwa mumiti-based products kuti ashandiswe nemuviri, anofanirwa kutanga ashandurwa kuita retinol, iyo inoshanda yevhitamini A. Imwe fomu yevhitamini A ndeye palmitate, iyo inowanzowanikwa mune capsule fomu.

Zvidzidzo zvakaratidza kakawanda kuti ma antioxidants akadai sevhitamini A akakosha kune hutano uye hupenyu hurefu. Inobatsira hutano hwemaziso, inosimbisa hutachiona uye inosimudzira kukura kwesero. Zvino ngatitaurei nezve mabhenefiti evhitamini A.

Zvakanakira Vitamin A

• Inodzivirira maziso kubva pakupofomara kwehusiku

Vitamin A yakakosha pakuchengetedza kuona. Inoshandura chiedza chinooneka kuva chiratidzo chemagetsi chinogona kutumirwa kuuropi. Chimwe chezviratidzo zvekutanga zvekushomeka kwevhitamini A kusaona kwehusiku.

Vitamin A chikamu chakakosha cherhodopsin pigment. Rhodopsin inowanikwa mu retina yeziso uye inonzwa zvakanyanya kune chiedza. Vanhu vane chirwere ichi vanoona nguva dzose masikati, asi kuona kwavo kunoderedzwa murima sezvo maziso avo ari kutamburira chiedza.

kuderera kwemacular degenerationKudzivirira zvakare chimwe chezvakanakira vhitamini A.

• Inoderedza njodzi yemamwe magomarara

Gomarara rinoitika apo masero anotanga kukura kana kupatsanuka zvisina mwero uye zvisingadzoreki. Vitamin A inoita basa rakakosha mukukura nekukura kwemasero. Naizvozvo, inoderedza njodzi yekubatwa negomarara.

• Inotsigira immune system

Vitamin A inoita basa rakakosha mukuchengetedza kuchengetedzwa kwemuviri wedu. Inotsigira kugadzirwa uye kushanda kwemasero machena eropa anobatsira kubata uye kujekesa mabhakitiriya uye mamwe hutachiona kubva muropa. Mhedziso inofanira kutorwa kubva pane iyi inotevera: Mukushaikwa kwevhitamini A, njodzi yekuwana hutachiona inowedzera uye zvirwere zvinopora gare gare.

• Inotsigira hutano hwemapfupa

Izvo zvakakosha zvinovaka muviri zvinodiwa kuchengetedza hutano hwemapfupa sezvatinokura mapuroteni, calcium uye Vitamin Dndizvo Zvisinei, kudya huwandu hwakakwana hwevhitamini A hunodiwawo pakukura kwepfupa uye kukura, uye kushayikwa kwevhitamini iyi kunogona kuderedza mapfupa.

• Zvinodiwa pakukura nekubereka

Vhitamini A yakakosha pakuchengetedza hutano hwakanaka hwekubereka muvarume nevakadzi. Inovimbisawo kukura kwakajairika uye kukura kwe embryo panguva yekuzvitakura. Muvakadzi vane pamuviri, vhitamini A inobata basa mukukura nekukura kwenhengo huru dzakawanda uye zvimiro zvemwana asati aberekwa, zvakadai seskeleton, nervous system, mwoyo, itsvo, maziso, mapapu uye pancreas.

• Inobvisa kuzvimba

Beta-carotene inoshanda seyakasimba antioxidant mumuviri, ichidzikisa kuumbwa kweanokuvadza emahara radicals uye kudzivirira kukuvara kweoxidative mumasero. Nokudaro, chiyero chekuputika mumuviri chinoderera. Kudzivirira kuzvimba kwakakosha nekuti kuzvimba ndiko kuri mudzi wezvirwere zvakawanda zvisingaperi, kubva kugomarara kuenda kuchirwere chemoyo kusvika kuchirwere cheshuga.

• Inoderedza cholesterol

Cholesterolchinhu chine namo, chakaita semafuta chinowanikwa mumuviri. Muviri unoda cholesterol kuti ishande nemazvo, sezvo ichibatanidzwa mukuumbwa kwemahomoni uye inoumba hwaro hwesero membranes. Asi cholesterol yakawandisa inoungana mumidziyo yeropa uye inokonzera kuoma uye kutetepa kwetsinga, kuwedzera njodzi yechirwere chemoyo. Huwandu hwakakwana hwevhitamini A Kuitora kunoderedza cholesterol mazinga. 

• Inopa kugadzirisa kwenyama

Kugadziriswa kwetishu uye kuvandudzwa kwesero kunopihwa nehuwandu hwakakwana hwevhitamini A. Inotsigirawo kupora maronda.

• Inodzivirira weti matombo

Matombo eweti anowanzo kuumba muitsvo uye anobva akura zvishoma nezvishoma uye kukura muureter kana dundira. Imwe tsvagiridzo inoratidza kuti vhitamini A inogona kubatsira kudzivirira weti matombo. 

Benefits yeVitamin A kune Ganda

• Inobvisa matambudziko echikafu sezvo ichideredza yakawandisa sebum kugadzirwa paganda. Kushandiswa kwevhitamini A mukurapa acne kunoshanda zvikuru.
• Nekuti ine simba antioxidant, inoderedza kutaridzika kwemitsara yakanaka, mavara matema uye pigmentation.
• Vitamin A inobatsira kuporesa warts, kukuvara kwezuva uye rosacea. Inogona kushandiswa nemuromo kana seyepamusoro application kuti ubatsirwe mune idzi kesi.
• Vitamin A inobatsira kudzorera masero eganda nekutsiva masero akafa. Masero matsva anopa ganda rine hutano uye rakatsetseka, iro rinoderedza kutambanudza mavara.
• Inogadzirisa kufamba kweropa.

Bvudzi Benefits yeVitamin A

• Vitamin A inobatsira kuburitsa yakaringana sebum mumusoro. Izvi zvinodzivirira bvudzi nemusoro kubva pakuoma. 
• Nekuda kweiyo yakanyanya antioxidant concentration, vhitamini A inodzivirira kuumbwa kwemahara radicals, nekudaro ichidzivirira bvudzi kubva mukukuvadzwa kukuru. Inobatsira kupa bvudzi rechisikiro kupenya.
• Pamusana pekugadzirisa zvinhu, vhitamini A inogadzirisa tambo dzakaoma uye dzakakanganiswa, zvichiita kuti bvudzi rive rakapfava uye rakatsetseka.
• Vitamin A inobatsira kudzora kugadzirwa kwe sebum mumusoro. Nokudaro, inoderedza kuumbwa kwe dandruff flakes. 

Chii chiri muVitamin A?

Zvinowanzoitika muzvokudya zvakawanda. Zvokudya zvine vitamin A ndezvi:

• chiropa cheTurkey
• chiropa chemombe
• Pumpkin
• Mukaka wese
• basil yakaomeswa
• pizi
• madomasi
• sipinachi
• makarotsi
• Mbambaira
• Mango
• mapichisi
• papaya
• mafuta echiropa checod
• muto wegrapefruit
• nwiwa
• Turnip
• Maapurikoti akaomeswa
• marjoram yakaomeswa

• chiropa cheTurkey

100 magiramu eTurkey chiropa inopa 1507% yevhitamini A inodiwa zuva nezuva uye i273 macalorie. Pretty high amount.

• chiropa chemombe

100 magiramu echiropa chemombe anosangana ne300% yehuwandu hwezuva nezuva hwevhitamini A uye ndeye 135 macalorie.

•  Pumpkin

Pumpkin Iyo yakapfuma sosi ye beta carotene. Beta carotene inoshandura kuita vhitamini A mumuviri. Kapu imwe yenhanga inosangana ne400% yezvinodiwa zuva nezuva zvevhitamini A. Iinewo huwandu hwakanaka hwevhitamini C, potassium uye fiber.

• Mukaka wese

Zvokudya zvinovaka muviri zvemukaka wakapfuma kudarika mukaka weskim. Girazi remukaka wakakwana rine huwandu hwakanaka hwecalcium, mapuroteni, vhitamini D, A uye magnesium.

• basil yakaomeswa

wakaoma basilIyo yakapfuma muvhitamini A, iyo inodzivirira muviri kubva pamapapu uye mumuromo wegomarara remuromo. 100 gramu yebasil yakaomeswa inosangana ne15% yezvinodiwa zvezuva nezuva zvevhitamini A.

• pizi

Kapu imwe pizi, inosangana ne134% yezvinodiwa zvezuva nezuva zvevhitamini A uye iyi mari ndeye 62 makorikori. Iinewo huwandu hwakanaka hwevhithamini K, C uye B.

• madomasi

munhu madomasiinopa 20% yevhitamini A inodiwa zuva nezuva. Iyo zvakare yakapfuma sosi yevhitamini C uye lycopene.

• sipinachi

Kapu imwe sipinachi Inosangana ne49% yezuva nezuva vitamini A inoda. Sipinachi zvakare ndiyo yakapfuma sosi yevhitamini C, manganese, iron, vhitamini K uye calcium.

• makarotsi

makarotsiNdicho chikafu chekutanga chinouya mupfungwa chevhitamini A uye hutano hwemaziso. Karoti imwe inopa 200% yevhitamini A inodiwa zuva nezuva. Makarotsi anewo huwandu hwakawanda hwevhitamini B, C, K, magnesium uye fiber.

• Mbambaira

MbambairaIine hutano hwepamusoro. Mbatatisi imwe chete inopa 438% yevhitamini A inodiwa zuva nezuva.

• Mango

Yakazara neutano hwakanaka uye mavhitaminzi mangoKapu imwe yayo inopa 36% yevhitamini A inodiwa zuva nezuva uye ine 107 macalorie.

• mapichisi

mapichisi Iine huwandu hwakanaka hwe magnesium, vhitamini C, calcium, phosphorus, potassium uye iron. Pichisi imwe inopa 10% yevhitamini A inodiwa zuva nezuva.

• papaya

papayainosangana ne29% yevhitamini A inodiwa zuva nezuva.

• mafuta echiropa checod

mafuta echiropa checod Supplements ndiyo yakapfuma sosi yemavhitamini nemamineral. Inowanikwa mune yemvura uye capsule fomu ine zvinoshamisa huwandu hweA, D uye omega 3 fatty acids. 

• muto wegrapefruit

muto wegrapefruitIine zvinovaka muviri zvakadai se potassium, vitamin E, vitamin K, phosphorus, calcium, B mavhitaminzi, vhitamini C, vhitamini A uye phytonutrients. Ichi chikafu chakakosha chinorwisa zvirwere nekutsigira immune system yemuviri.

• nwiwa

Melon ine macalorie mashoma uye ine akawanda akakosha mavhitamini uye chikafu chinobatsira kuhutano. Chidimbu chemelon chinopa 120% yevhitamini A inodiwa.

• Turnip

Turnip ishoma-calori, muriwo-wakapfuma uye ine huwandu hwakawanda hwevhitamini A.

• Maapurikoti akaomeswa

Maapricots akaomeswa ane hupfumi hwevhitamini A. Imwe kapu yemaapricots akaomeswa inopa 94% yezvinodiwa zuva nezuva zvevhitamini A uye huwandu uhu 313 makorikori.

• marjoram yakaomeswa

wakaoma marjoram Iyo yakapfuma sosi yevhitamini A. 100 gramu inopa 161% yevhitamini A inodiwa zuva nezuva. Iyi mari ndeye 271 calories. 

Zuva Nezuva Vitamin A Inoda

Kana iwe uchigara uchidya zvikafu zvakanyorwa pamusoro, iwe unosangana nyore nyore nevhitamini A yako inoda. Nekuda kwekuti vhitamini iyi inonyungudika nemafuta, inonyatso kunyudzwa muropa kana ichidyiwa nemafuta.

Izvo zvinokurudzirwa kudya kwezuva nezuva kwevhitamini A ndezvizvi:

Chii chinonzi Vitamin A Deficiency?

Pamusoro pekuchengetedza hutano hwemaziso, vhitamini A inodiwa pakukura kwebhonzo, hutano hweganda, uye kuchengetedza mucous membranes yekugaya, kufema uye weti maturakiti kurwisa hutachiona. Kana iyi vhitamini inodiwa isingakwanisi kutorwa zvakakwana kana kana paine kusagadzikana kwekunwa, kushomeka kwevhitamini A kunogona kuitika.

Vanhu vane mafuta akareba-malabsorption vanowanzoita kushaya vhitamini A. Vanhu vasina vhitamini A leaky gut syndromechirwere checeliac, autoimmune zvirwere, chirwere chinoputika, chirwere chepancreatic, kana kunwa doro zvisina kunaka.

Kushaikwa kweVitamin A kunokonzeresa kusaona zvakanaka uye upofu. Zvinowedzera njodzi yezvirwere zvakakomba zvakaita semanyoka anotapukira uye gwirikwiti.

Kushaikwa kwevhitamini A kunowanikwa zvakanyanya munyika dzichiri kusimukira. Avo vari panjodzi huru yokushomeka vakadzi vane pamuviri, vanaamai vanoyamwisa, vacheche nevana. Cystic fibrosis uye manyoka asingaperi anowedzerawo njodzi yekushomeka.

Ndiani Anowana Vitamin A Kushaya?

Kushaikwa kweVitamin A kunowanikwa zvakanyanya munyika dzisina kusimukira nekuda kwezvirwere zvemudumbu uye kushaya chikafu chinovaka muviri. Kushaikwa ndicho chikonzero chikuru cheupofu hunodziviririka muvana pasi rose. Ndiko kushaikwa kwezvokudya zvinovaka muviri zvakanyanya munyika. Vanhu vari panjodzi yekushaikwa kwevhitamini A vanosanganisira:

• Vanhu vane zvirwere zvinokanganisa kubatwa kwechikafu kubva muura,
• Avo vakavhiyiwa kuderedza uremu,
• Strict vegan kudya
• Kunwa doro zvakanyanyisa kwenguva refu
• Vana vadiki vanogara muurombo
• Vachangosvika vabvakure kana vapoteri vanobva kunyika dzine mari shoma.

Chii Chinokonzera Kushaikwa kweVitamin A?

Kushaikwa kwevhitamini A kunobva mukusatora kwenguva refu kusakwana kwevhitamini A. Izvo zvinoitikawo kana muviri usingakwanise kushandisa vhitamini A kubva muchikafu. Kushaikwa kweVitamin A kunogona kukonzera zvimwe zvirwere zvakadai se:

Zvirwere zvinokonzerwa nekushaya vitamin A

• chirwere chechiliac
• Chirwere cheCrohn
• Giardiasis - chirwere chemukati
• cystic fibrosis
• Zvirwere zvinobata pancreas
• cirrhosis yechiropa
• Kuvharwa kwematumbo nekuyerera kwebile kubva pachiropa uye gallbladder

Vitamin A Kushaya Zviratidzo

• Ganda kuoma

kusawana vhitamini A yakakwana eczema uye ndicho chikonzero chekuvandudzwa kwemamwe matambudziko eganda. Ganda rakaoma rinoonekwa mukushaikwa kwevhitamini A.

• ziso rakaoma

Zvinetso zvemaziso ndezvimwe zvezviratidzo zvinoitika mukushaikwa kwevhitamini A. Kushaikwa kwakanyanya kunogona kukonzera upofu hwakazara kana kufa kwecornea, inonzi Bitot spots.

Ziso rakaoma kana kusakwanisa kuburitsa misodzi ndechimwe chezviratidzo zvekutanga zvekushaya vhitamini A. Vana vadiki ndivo vari panyatwa yemaziso akaoma kana paine vhitamini A isina kudya kunovaka muviri.

• Husiku upofu

Kushaikwa kwakanyanya kwevhitamini A kunogona kukonzera upofu hwehusiku. 

• Dambudziko rekushaya mbereko nemimba

Vitamin A yakakosha pakuzvara muvarume nevakadzi, pamwe nekukura kwakakodzera kwevacheche. Kana uchinetseka kubata pamuviri, kushaya vhitamini A kunogona kuva chimwe chezvikonzero. Kushaikwa kweVitamin A kunogona kukonzera kushaya mbereko muvarume nevakadzi.

• Kunonoka kukura

Vana vasina vhitamini A yakakwana vanosangana nematambudziko ekukura. Izvi zvinodaro nekuti vhitamini A yakakosha pakukura kwakaringana kwemuviri wemunhu.

• Utachiona hwepahuro nepachifuva

Zvirwere zvinowanzoitika, kunyanya muhuro kana muchipfuva, zvinogona kuva chiratidzo chekushayikwa kwevhitamini A. 

• Ronda haripore

Maronda asingapore zvachose mushure mekukuvara kana kuvhiyiwa anonzi akaderera vhitamini A mazinga. Izvi zvinodaro nekuti vhitamini A chinhu chakakosha cheganda rine hutano. collagen kukurudzira kuumbwa kwayo. 

• Acne development

Vitamin A inobatsira kurapa mburwa, sezvo inosimudzira kukura kweganda uye kurwisa kuzvimba. Kusakwana kunokonzera kukura kweacne.

Kushaikwa kwevhitamini A kunoonekwa sei?

Kushaikwa kunoonekwa nekuda kwekuongororwa kweropa kwakarairwa nachiremba. Vanachiremba vanofungidzira kushomeka kwevhitamini A zvichibva pazviratidzo zvakaita sehusiku hupofu. Kune avo vane dambudziko rekuona murima, bvunzo dzemaziso senge electroretinography zvinogona kuitwa kuti zvionekwe kana chikonzero chiri kushomeka kwevhitamini A.

Vitamin A Kushaya Kurapa

Kushaikwa kwevhitamini A kwakapfava kunorapwa nekudya zvimwe zvikafu zvakapfuma muvhitamini A. Serious Vitamin A Kurapa kwemhando dzekushomeka kutora zuva rega rega remukanwa vhitamini A zvinowedzera.

Kushaikwa kwevhitamini A kunogona kudzivirirwa here?

Kugara uchinwa chikafu chakapfuma muvhitamini A kunodzivirira kushomeka kwevhitamini A kunze kwekunge paine kushomeka kwenguva refu mumuviri.

Chiropa, nyama yemombe, huku, hove dzine mafuta, mazai, mukaka wakakwana, makarotsi, mango, michero yeorenji, mbatatisi, sipinachi, makare nemimwe miriwo yakasvibira ndizvo zvikafu zvine vhitamini A yakawanda.

Idya zvinokwana zvishanu zvemichero nemiriwo pazuva. 

Ndezvipi Zvakaipa Zvekuwedzera Vitamin A?

Vitamin A inochengetwa mumuviri wedu. vhitamini inonyungudika nemafutandizvo Izvi zvinoreva kuti kunyanya kushandiswa kunogona kutungamirira kumazinga ane chepfu.

Hypervitaminosis A inokonzerwa nekudya yakawandisa preformed vhitamini A kuburikidza nevhitamini-ine yekuwedzera. Izvi zvinonzi vitamin A poisoning. Kutora zvinowedzera uye mishonga zvinogona kukonzera vhitamini A toxicity.

Vitamin A Poisoning

Kana pane vhitamini A yakawandisa mumuviri, hypervitaminosis A, kana vhitamini A chepfu, inoitika.

Chirwere ichi chinogona kunge chakaoma kana chisingaperi. Chepfu yakakomba inoitika mukati menguva pfupi, kazhinji mukati memaawa mashoma kana mazuva, mushure mekudya yakawanda yevhitamini A. Chepfu isingaperi inoitika kana huwandu hukuru hwevhitamini A huchiungana mumuviri kwenguva yakareba.

Muchiitiko chevhitamini A chepfu, kukanganisa kwekuona, kurwadziwa kwepfupa uye kuchinja kweganda kunowanikwa. Chepfu isingaperi inogona kukonzera kukuvara kwechiropa uye kumanikidzwa muuropi. Muvanhu vazhinji, mamiriro acho anovandudza kana kutora kwavo vhitamini A kwakaderedzwa.

Chii Chinokonzera Vitamin A Poisoning?

Vitamin A yakawandisa inochengetwa muchiropa uye inoungana nekufamba kwenguva. Kutora yakawanda-dose multivitamin supplements kunokonzera kukura kwevhitamini A chepfu. Acute vhitamini A chepfu kazhinji mhedzisiro yekumwe netsaona kana ichiitika muvana.

Zviratidzo zveVitamin A Poisoning

Zviratidzo zvevhitamini A muchetura zvinosiyana zvichienderana nekuti yakanyanya kana isingaperi. Musoro uye kukwenya zvinowanzoitika mune zvese.

Zviratidzo zveacute vitamin A chepfu zvinosanganisira:

• Chiveve
• Kushatirwa
• Marwadzo emudumbu
• Nausea
• Kusvipa
• kuwedzera kudzvinyirira pauropi

Zviratidzo zvekusingaperi vitamin A chepfu zvinosanganisira:

• Kusaona zvakanaka kana kumwe kuchinja kwekuona
• kuzvimba kwemapfupa
• kurwadziwa kwepfupa
• Anorexia
• Dzungu
• Nausea uye kurutsa
• kunzwa kuchiedza chezuva
• Ganda kuoma
• Kukwenya nekusvuura ganda
• kutyoka zvipikiri
• Kutsemuka pakona yemuromo
• muromo ronda
• kutsvuka kweganda
• bvudzi kurasikirwa
• chirwere chekufema
• kuvhiringidzika mupfungwa

Zviratidzo zvemucheche nevana zvinosanganisira:

• kupfava kwebhonzo redehenya
• Kuzvimba kwenzvimbo yakapfava pamusoro pemusoro webeche (fontanelle)
• kuona kaviri
• vana vanoputika
• Coma

Huwandu hwakakodzera hwevhitamini A hunodiwa pakukura kwemwana asati azvarwa. Kunyanya kunwa vhitamini A panguva yekuzvitakura kunozivikanwa kukonzeresa hurema hwekuzvarwa hunogona kukanganisa maziso emwana, dehenya, mapapu uye moyo.

Matambudziko eVitamin A Poisoning

Kuwanda kwevhitamini A kunokonzera mamiriro akadai se: 

• Kukuvadzwa kwechiropa: Vitamin A inochengetwa muchiropa. Vitamin A yakawandisa inoungana muchiropa uye inogona kukonzera cirrhosis.
• Osteoporosis: Kuwandisa vhitamini A kunowedzera kurasikirwa kwemapfupa. Inowedzera njodzi ye osteoporosis.
• Kuwedzera kuunganidza calcium mumuviri: Sezvo mapfupa anoputsika, calcium inosunungurwa kubva mumapfupa. Yakawandisa calcium inotenderera muropa. Kana calcium ikaungana mumuviri, kurwadziwa kwepfupa, kurwadza kwemasuru, kukanganwa uye matambudziko ekugaya anotanga.
• Kukuvadzwa kweitsvo nekuda kwe calcium yakawandisa: Yakawandisa calcium uye vhitamini A inotungamira mukukuvadzwa kweitsvo uye kukura kwechirwere cheitsvo chisingaperi.

Vitamin A Poisoning Kurapa

Nzira inoshanda kwazvo yekurapa chirwere ichi ndeyekurega kutora yakakura-dose yevhitamini A yekuwedzera. Vanhu vazhinji vanopora zvakakwana mukati memavhiki mashoma.

Chero matambudziko kubva kuvhitamini A yakawandisa, senge itsvo kana kukuvara kwechiropa, icharapwa yakazvimirira.

Kupora kunoenderana nekuoma kwevhitamini A chepfu uye kuti inorapwa nekukurumidza sei. 

Bvunza chiremba wako usati watanga kutora chero chekuwedzera kana kana uine hanya nekusawana zvinovaka muviri zvakakwana.

Kupfupikisa;

Vitamin A, antioxidant uye ine mafuta-soluble vhitamini, ndiyo inonyanya kukosha yekuchengetedza hutano hwemaziso. Inochengetedzawo hutano hweganda, inosimbisa hutachiona uye inofanirwa pakukura.

Zvokudya zvine vhitamini A zvinosanganisira matomatisi, makarotsi, girinhi uye tsvuku mhiripiri, sipinashi, broccoli, miriwo mashizha egirinhi, melon, mafuta ehove, chiropa, mukaka, chizi, mazai.

Varume vanoda 900 mcg yevhitamini A pazuva, vakadzi 700 mcg, vana nevechiri kuyaruka vanoda 300-600 mcg yevhitamini A pazuva.

Kutora zvishoma pane zvinodiwa kunotungamirira kukushaya vhitamini A. Kutora kuwandisa kwevhitamini A kuburikidza nemultivitamin supplement kunokonzera vhitamini A chepfu, iyo yakawandisa yevhitamini A. Mamiriro acho ose ane ngozi. Kuti urege kutarisana nemamiriro ezvinhu aya, zvinodikanwa kuti uwane vhitamini A zvakasikwa kubva pakudya.

Kwakabva: 1, 2, 3, 4