Yintoni ekwiVithamin A? Ukunqongophala kweVithamini A kunye noKugqithisela

I-Vitamin A ifumaneka kwimithombo yezityalo kunye nezilwanyana. Utamatisi, iminqathe, ipepile eluhlaza kunye nebomvu, isipinatshi, i-broccoli, imifuno eluhlaza, i-melon, ioli yeentlanzi, isibindi, ubisi, ushizi, amaqanda kukutya okuqukethe i-vitamin A.

IVithamin A liqela leekhompawundi ezinyibilikayo ngamafutha ezibaluleke kakhulu kwimpilo yethu. Inemisebenzi efana nokukhusela impilo yamehlo, ukugcina umsebenzi oqhelekileyo we-immune system kunye namalungu, kunye nokunceda usana olusesibelekweni ukuba lukhule kwaye lukhule ngokufanelekileyo.

Amadoda adinga i-900 mcg ye-vitamin A ngosuku, abafazi 700 mcg, abantwana kunye nabaselula bafuna i-300-600 mcg ye-vitamin A ngosuku.

Yintoni iVithamin A?

IVithamin A yivithamini enyibilikayo ngamafutha esebenza njenge-antioxidant enamandla emzimbeni. Idlala indima ebalulekileyo ekugcineni umbono, umsebenzi we-neurological kunye nempilo yesikhumba. Njengazo zonke i-antioxidants, ikwanciphisa ukudumba ngokulwa nomonakalo omkhulu wasimahla.

I-Vitamin A ikhona kwiintlobo ezimbini eziphambili: i-vitamin A esebenzayo (ekwabizwa ngokuba yi-retinol, ekhokelela kwi-retinyl esters) kunye ne-beta-carotene. I-Retinol iphuma kukutya kwemvelaphi yezilwanyana kwaye luhlobo "lwangaphambili" lwevithamin A enokusetyenziswa ngokuthe ngqo ngumzimba. 

Olunye uhlobo olufunyenwe kwiziqhamo ezimibalabala kunye nemifuno ikwimo yeprovitamin carotenoids. Ukuze i-beta-carotene kunye nezinye iintlobo ze-carotenoid ezifumaneka kwiimveliso ezisekelwe kwizityalo zisetyenziswe ngumzimba, kufuneka ziqale ziguqulelwe kwi-retinol, uhlobo olusebenzayo lwevithamini A. Olunye uhlobo lwe-vitamin A yi-palmitate, edla ngokufumaneka kwifom ye-capsule.

Uphononongo lubonise ngokuphindaphindiweyo ukuba i-antioxidants efana ne-vitamin A ibalulekile kwimpilo kunye nokuphila ixesha elide. Inceda impilo yamehlo, yomeleza amajoni omzimba kwaye ikhuthaza ukukhula kweeseli. Ngoku makhe sithethe ngeenzuzo zevithamini A.

Iinzuzo zeVithamin A

• Ikhusela amehlo kubumfama basebusuku

IVithamin A ibalulekile ekugcineni amehlo. Iguqula ukukhanya okubonakalayo ibe ngumqondiso wombane onokuthunyelwa kwingqondo. Olunye lweempawu zokuqala zokunqongophala kwevithamin A kukungaboni ebusuku.

I-Vitamin A yinxalenye ebalulekileyo ye-rhodopsin pigment. I-Rhodopsin ifumaneka kwiretina yeliso kwaye ivakalelwa kakhulu ekukhanyeni. Abantu abanale meko babona ngokuqhelekileyo emini, kodwa umbono wabo uyancipha ebumnyameni njengoko amehlo abo ezama ukukhanya.

ukuwohloka kwe-macular ezinxulumene neminyakaUthintelo lukwayenye yeenzuzo zevithamin A.

• Yehlisa umngcipheko weminye imihlaza

Umhlaza ubakho xa iiseli ziqala ukukhula okanye zahlukana ngendlela engaqhelekanga nangokungalawulekiyo. I-Vitamin A idlala indima ebalulekileyo ekukhuleni nasekuphuhliseni iiseli. Ngoko ke, kunciphisa umngcipheko wokuba nomhlaza.

• Ixhasa amajoni omzimba

Ivithamin A idlala indima ebalulekileyo ekugcineni ukhuselo lwendalo lwemizimba yethu. Ixhasa ukuveliswa kunye nomsebenzi weeseli ezimhlophe zegazi ezinceda umgibe kunye nokucoca iibhaktheriya kunye nezinye iintsholongwane ezivela egazini. Isiphelo esiya kuthi sithatyathwe koku silandelayo: Kukungabikho kwevithamin A, umngcipheko wokufumana usulelo uyanda kwaye izifo ziphilise kamva.

• Ixhasa impilo yamathambo

Izondlo eziyimfuneko ezifunekayo ukugcina impilo yamathambo njengoko sineminyaka yobudala yiprotheyini, i-calcium kunye Ivithamin Dyi Nangona kunjalo, ukutya izixa ezaneleyo zevithamin A kukwayimfuneko ekukhuleni nasekuphuhliseni amathambo, kwaye ukusilela kule vithamin kunokuwenza buthathaka amathambo.

• Kuyimfuneko ekukhuleni nasekuveliseni

I-Vitamin A ibalulekile ekugcineni inkqubo yokuzala enempilo kumadoda nabasetyhini. Ikwaqinisekisa ukukhula okuqhelekileyo kunye nophuhliso lwe-embryo ngexesha lokukhulelwa. Kwabasetyhini abakhulelweyo, i-vitamin A idlala indima ekukhuleni nasekuphuhlisweni kwamalungu amaninzi amakhulu kunye nezakhiwo zomntwana ongekazalwa, ezifana ne-skeleton, inkqubo ye-nervous, intliziyo, izintso, amehlo, imiphunga kunye ne-pancreas.

• Ukuphelisa ukudumba

I-Beta-carotene isebenza njenge-antioxidant enamandla emzimbeni, inciphisa ukubunjwa kwee-radicals zamahhala ezinobungozi kunye nokukhusela umonakalo owenziwe kwi-oxidative kwiiseli. Ngaloo ndlela, izinga lokuvuvukala emzimbeni liyancipha. Ukuthintela ukudumba kubalulekile kuba ukudumba kuyingcambu yezifo ezininzi ezingapheliyo, ukusuka kumhlaza ukuya kwisifo sentliziyo ukuya kwisifo seswekile.

• Yehlisa i-cholesterol

Ikholesterolyi-waxy, into efana neoli efumaneka emzimbeni. Umzimba udinga i-cholesterol ukuze isebenze ngokufanelekileyo, njengoko ibandakanyeka kwi-synthesis yehomoni kwaye yenza isiseko seembumba zeeseli. Kodwa i-cholesterol eninzi iyakha kwimithambo yegazi kwaye ibangele ukuqina kunye nokunciphisa i-artery, kwandisa ingozi yesifo senhliziyo. Umthamo owaneleyo wevithamin A Ukuyithatha ngokwemvelo kunciphisa amanqanaba e-cholesterol. 

• Ibonelela ngokulungiswa kwezicubu

Ukulungiswa kwezicubu kunye nokuvuselelwa kweeseli kunikezelwa ngezixa ezaneleyo ze-vitamin A. Ikwaxhasa ukuphiliswa kwenxeba.

• Ikhusela amatye omchamo

Amatye omchamo aqhele ukuvela kwizintso aze akhule kancinci kwaye akhule kwi-ureter okanye isinyi. Olunye uphando lubonisa ukuba i-vitamin A inokunceda ukukhusela amatye omchamo. 

Iinzuzo zeVithamini A kuLusu

• Ukuphelisa iingxaki ze-acne njengoko kunciphisa ukuveliswa kwe-sebum ngokugqithiseleyo eluswini. Ukusetyenziswa kwe-vitamin A kunyango lwe-acne lusebenza kakhulu.
• Ngenxa yokuba i-antioxidant enamandla, inciphisa ukubonakala kwemigca emihle, amabala amnyama kunye ne-pigmentation.
• I-Vitamin A inceda ukuphilisa iintsumpa, umonakalo welanga kunye ne-rosacea. Ingasetyenziselwa ngomlomo okanye njengesicelo somxholo ukuze uzuze kule meko.
• IVithamin A inceda ukuhlaziya iiseli zolusu ngokutshintsha iiseli ezifileyo. Iiseli ezintsha zibonelela ngesikhumba esinempilo kunye nesigudileyo, esinciphisa amanqaku alula.
• Ilungisa ukuhamba kwegazi.

Iinzuzo zeNwele zeVithamini A

• I-Vitamin A inceda ukuvelisa inani elifanelekileyo le-sebum kwi-scalp. Oku kuthintela iinwele kunye ne-scalp ukuba zome. 
• Ngenxa yoxinaniso oluphezulu lwe-antioxidant, i-vitamin A ikhusela ukubunjwa kwee-radicals zamahhala, ngaloo ndlela ikhusela iinwele kumonakalo omkhulu. Kuyanceda ukunika iinwele zikhanya ngokwendalo.
• Ngenxa yeempawu zayo zokuvuselela, i-vitamin A ilungisa imicu yeenwele ezomileyo kunye neyonakeleyo, yenza iinwele zibe zithambile kwaye zilula.
• I-Vitamin A inceda ukulawula ukuveliswa kwe-sebum kwi-scalp. Ngaloo ndlela, kunciphisa ukubunjwa kwe-dandruff flakes. 

Yintoni ekwiVithamin A?

Kwenzeka ngokwemvelo kukutya okuninzi. Ukutya okunevithamin A kuku:

• isibindi seTurkey
• isibindi senkomo
• Ithanga
• Ubisi lonke
• basil eyomileyo
• Bezelye
• iitumato
• isipinatshi
• iminqathe
• Izambane eliswiti
• imango
• yeepesika
• Ipapaya
• cod ioli yesibindi
• incindi yeediliya
• melon
• Itheniphu
• Iibhilikosi ezomileyo
• imarjoram eyomileyo

• isibindi seTurkey

I-100 grams yesibindi se-turkey inika i-1507% ye-vitamin A efunekayo imihla ngemihla kwaye i-273 calories. Imali eninzi kakhulu.

• isibindi senkomo

I-100 grams yesibindi senkomo idibana ne-300% yexabiso lemihla ngemihla ye-vitamin A kunye ne-135 calories.

•  Ithanga

Ithanga Ngumthombo ocebileyo we-beta carotene. I-Beta carotene iguqulela kwi-vitamin A emzimbeni. Enye ikomityi yethanga idibana nama-400% emfuno yemihla ngemihla yevithamin A. Ikwanezixa ezilungileyo zevithamin C, i-potassium kunye nefiber.

• Ubisi lonke

Isiqulatho sesondlo sobisi olupheleleyo sityebile kunobisi olukhutshiweyo. Iglasi yobisi olupheleleyo inezixa ezilungileyo zecalcium, iprotheyini, ivithamin D, A kunye nemagnesium.

• basil eyomileyo

elomileyo basilItyebile kwivithamin A, eya kukhusela umzimba kumhlaza wemiphunga nowomlomo womlomo. I-100 grams ye-basil eyomileyo idibana ne-15% yemfuno yemihla ngemihla ye-vitamin A.

• Bezelye

Ikomityi enye ertyisi, idibana ne-134% yemfuno yemihla ngemihla ye-vitamin A kwaye le mali yi-62 calories. Ikwanezixa ezilungileyo zeevithamini K, C kunye no-B.

• iitumato

a itumatoinikeza i-20% ye-vitamin A efunekayo imihla ngemihla. Ikwangumthombo otyebileyo we-vitamin C kunye ne-lycopene.

• isipinatshi

Ikomityi enye ispinatshi Ihlangabezana ne-49% yemfuno ye-vitamin A yemihla ngemihla. Isipinatshi kwakhona ngumthombo ocebileyo we-vitamin C, i-manganese, isinyithi, i-vitamin K kunye ne-calcium.

• iminqathe

iminqatheKukutya kokuqala okufika engqondweni kwi-vitamin A kunye nempilo yamehlo. Umnqathe omnye ubonelela nge-200% yevithamin A efunekayo imihla ngemihla. Iminqathe ikwaqulethe izixa ezikhulu iivithamini B, C, K, magnesium kunye nefiber.

• Izambane eliswiti

Izambane eliswitiInexabiso eliphezulu lezondlo. Ibhatata enye ibonelela nge-438% yevithamin A efunekayo yonke imihla.

• imango

Ipakishwe ngezondlo ezinempilo kunye neevithamini imangoEnye ikomityi yayo ibonelela nge-36% ye-vitamin A efunekayo imihla ngemihla kwaye i-107 calories.

• yeepesika

yeepesika Iqulethe i-magnesium, i-vitamin C, i-calcium, i-phosphorus, i-potassium kunye nentsimbi. Ipesika enye ibonelela nge-10% yevithamin A efunekayo imihla ngemihla.

• Ipapaya

Ipapayaidibana ne-29% ye-vitamin A efunekayo imihla ngemihla.

• cod ioli yesibindi

cod ioli yesibindi Izongezelelo ngowona mthombo utyebileyo weevithamini kunye neeminerali. Ifumaneka kulwelo kunye nefom ye-capsule kunye nezixa ezingaqhelekanga ze-A, D kunye ne-omega 3 fatty acids. 

• incindi yeediliya

incindi yeediliyaInezondlo ezifana ne-potassium, i-vitamin E, i-vitamin K, i-phosphorus, i-calcium, i-vitamin B, i-vitamin C, i-vitamin A kunye ne-phytonutrients. Ezi zondlo ziyimfuneko zilwa nezifo ngokuxhasa amajoni omzimba.

• melon

Imelon ineekhalori eziphantsi kwaye ineevithamini ezininzi ezibalulekileyo kunye nezondlo eziluncedo empilweni. Isilayi semelon sibonelela nge-120% yevithamin A efunekayo.

• Itheniphu

Itheniphu yikhalori ephantsi kakhulu, imifuno etyebileyo ngezondlo kwaye inomthamo omkhulu wevithamin A.

• Iibhilikosi ezomileyo

Iapilkosi ezomileyo zingumthombo otyebileyo wevithamin A. Enye indebe yama-apricot omisiwe inika i-94% yemfuno yemihla ngemihla ye-vitamin A kwaye le mali yi-313 calories.

• imarjoram eyomileyo

elomileyo www Ngumthombo otyebileyo wevithamin A. I-100 grams ibonelela nge-161% ye-vitamin A efunekayo imihla ngemihla. Le mali yi-271 calories. 

Iimfuno zeVithamin A zemihla ngemihla

Ukuba uhlala utya ukutya okudweliswe ngasentla, uya kuhlangabezana ngokulula neemfuno zakho ze-vitamin A. Ngenxa yokuba le vitamin i-fat-soluble, ifunxeka ngokufanelekileyo kwigazi xa ityiwe ngamafutha.

Umthamo ocetyiswayo wemihla ngemihla wevithamin A ngolu hlobo lulandelayo:

0 ukuya kwiinyanga ezi-6	400 mcg
Iinyanga ezisi-7 ukuya kwezili-12	500 mcg
I-1 ukuya kwi-3 iminyaka	300 mcg
I-4 ukuya kwi-8 iminyaka	400 mcg
I-9 ukuya kwi-13 iminyaka	600 mcg
I-14 ukuya kwi-18 iminyaka	900 mcg kumadoda, 700 mcg kwabasetyhini
I-19 + iminyaka	I-900 mcg yamadoda kunye ne-700 mcg yabasetyhini
Ngaphezulu kweminyaka eyi-19 / abafazi abakhulelweyo	770 mcg
Ngaphezulu kwe-19 / Oomama abangabongikazi	1,300 mcg

Yintoni ukunqongophala kweVithamin A?

Ukongeza kokugcina impilo yamehlo, i-vitamin A iyimfuneko ekukhuleni kwamathambo, impilo yesikhumba, kunye nokukhuselwa kwe-mucous membranes yokugaya, ukuphefumla kunye ne-urinary tract against infection. Ukuba le vitamin iyimfuneko ayinakuthatyathwa ngokwaneleyo okanye ukuba kukho ukuphazamiseka kokufunxa, ukunqongophala kwe-vitamin A kunokwenzeka.

Abantu abane-malabsorption yamafutha exesha elide bathambekele ngakumbi ekuphuhliseni ukusilela kwe-vitamin A. Abantu abaswele ivithamin A i-leaky gut syndromeisifo se-celiac, izifo ze-autoimmune, isifo sesibindi esivuthayo, ukuphazamiseka kwe-pancreatic, okanye ukusetyenziswa kakubi kotywala.

Ukunqongophala kweVithamin A kubangela ukungaboni kakuhle kunye nobumfama. Yandisa ingozi yezifo ezinobungozi ezifana norhudo olusulelayo kunye nemasisi.

Ukunqongophala kweVithamin A kuxhaphake kakhulu kumazwe asakhasayo. Abo basengozini enkulu yokunqongophala ngabasetyhini abakhulelweyo, oomama abancancisayo, iintsana kunye nabantwana. I-Cystic fibrosis kunye nesifo sohudo esingapheliyo kwandisa umngcipheko wokusilela.

Ngubani ofumana ukunqongophala kweVithamin A?

Ukunqongophala kweVithamin A kuxhaphake kakhulu kumazwe angathathi ntweni ngenxa yosulelo lwamathumbu kunye nokungondleki. Ukunqongophala ngoyena nobangela uphambili wobumfama obunokuthinteleka kubantwana kwihlabathi liphela. Yeyona ntsilelo yezondlo ixhaphakileyo ehlabathini. Abantu abasemngciphekweni wokunqongophala kwevithamin A baquka:

• Abantu abanezifo ezichaphazela ukufunxwa kokutya emathunjini,
• Abo baye benza utyando lokunciphisa umzimba,
• Izidlo ezingqongqo ze-vegan
• Ukusela kakhulu utywala ixesha elide
• Abantwana abancinci abahlala kwintlupheko
• Abafuduki abasanda kufika okanye iimbacu ezivela kumazwe anengeniso ephantsi.

Yintoni Ebangela Ukunqongophala kweVithamin A?

Ukunqongophala kweVithamin A kubangelwa kukungafumani vitamin A ixesha elide. Kuyenzeka kwakhona xa umzimba ungakwazi ukusebenzisa ivithamin A ekutyeni. Ukunqongophala kweVithamini A kunokubangela izifo ezithile ezinje:

Izifo ezibangelwa kukunqongophala kwevithamin A

• isifo se-celiac
• Isifo sikaCrohn
• Giardiasis - usulelo emathunjini
• icystic fibrosis
• Izifo ezichaphazela i-pancreas
• i-cirrhosis yesibindi
• Ukuphazamiseka kwamathumbu ngokuphuma kwenyongo ukusuka esibindini nakwi-gallbladder

Iimpawu zokunqongophala kweVitamin A

• Ukomiswa kwesikhumba

ukungafumani vitamin A ngokwaneleyo onokhwekhwe kwaye sisizathu sokuphuhliswa kwezinye iingxaki zesikhumba. Ulusu olomileyo lubonwa kukungabikho kwevithamin A engapheliyo.

• iliso elomileyo

Iingxaki zamehlo ziphakathi kweempawu ezenzekayo xa kukho ukungabikho kwevithamin A. Ukunqongophala okugqithisileyo kunokukhokelela kubumfama obupheleleyo okanye ukufa kwe-cornea, ebizwa ngokuba ngamabala eBitot.

Iliso elomileyo okanye ukungakwazi ukuvelisa iinyembezi yenye yeempawu zokuqala zokunqongophala kwevithamin A. Abantwana abancinci ngabona basemngciphekweni wamehlo omileyo kwiimeko zokunqongophala kwe-vitamin A.

• ubumfama bobusuku

Ukunqongophala okukhulu kwevithamin A kunokubangela ubumfama ebusuku. 

• Ubudlolo kunye neengxaki zokukhulelwa

I-Vitamin A ibalulekile ekuzalweni kwamadoda kunye nabasetyhini, kunye nophuhliso olufanelekileyo kwiintsana. Ukuba unengxaki yokukhawula, ukunqongophala kwevithamin A kunokuba sesinye sezizathu. Ukunqongophala kweVithamin A kunokukhokelela kubudlolo kumadoda nabasetyhini.

• Ukukhula kade

Abantwana abangafumani vitamin A ngokwaneleyo baba neengxaki zokukhula. Oku kungenxa yokuba i-vitamin A ibalulekile kuphuhliso olufanelekileyo lomzimba womntu.

• Usulelo lomqala nesifuba

Ukusuleleka rhoqo, ngakumbi emqaleni okanye esifubeni, kunokuba luphawu lokunqongophala kwevithamin A. 

• Inxeba alipholi

Amanxeba angapholi ngokupheleleyo emva kokwenzakala okanye utyando kubalelwa kumanqanaba asezantsi evithamin A. Oku kungenxa yokuba ivithamin A yinxalenye ebalulekileyo yolusu olusempilweni. icollagen ukukhuthaza ukusekwa kwayo. 

• Ukuphuhliswa kwe-acne

I-Vitamin A inceda ukunyanga i-acne, njengoko ikhuthaza ukukhula kwesikhumba kwaye ilwa nokuvutha. Ukunqongophala kubangela ukuphuhliswa kwamabala.

Ifunyaniswa njani intswelo yevithamin A?

Ukusilela kufunyenwe ngenxa yovavanyo lwegazi oluyalelwe ngugqirha. Oogqirha bakrokrela ukunqongophala kwevithamin A ngokusekelwe kwiimpawu ezifana nokungaboni ebusuku. Kwabo banengxaki yokubona ebumnyameni, uvavanyo lwamehlo olufana ne-electroretinography lunokwenziwa ukufumanisa ukuba unobangela kukunqongophala kwevithamin A.

Vitamin A Ukunqongophala Unyango

Ukunqongophala kwevithamin A kunyangwa ngokutya ukutya okuninzi okunovithamin A. Ubunzima beVithamin A Unyango lweentlobo zokunqongophala kukuthatha izongezo ze-vitamin A ezithathwa ngomlomo mihla le.

Ngaba ukunqongophala kwevithamin A kunokuthintelwa?

Ukutya rhoqo ukutya okunovithamin A kuya kuthintela ukunqongophala kwevithamin A ngaphandle kokuba kukho ukusilela kwexesha elide emzimbeni.

Isibindi, inyama yenkomo, inkukhu, intlanzi enamafutha, amaqanda, ubisi olupheleleyo, iminqathe, iimango, iziqhamo eziorenji, ibhatata, isipinatshi, ikale kunye neminye imifuno eluhlaza kukutya okuqulethe eyona vitamin A.

Yitya ubuncinane iziqhamo ezihlanu kunye nemifuno ngosuku. 

Zeziphi iiNgozi zokuThatha iVithamin A?

I-Vitamin A igcinwe emzimbeni wethu. ivithamin enyibilikayo ngamafuthayi Oku kuthetha ukuba ukusetyenziswa ngokugqithiseleyo kunokukhokelela kumanqanaba anetyhefu.

I-Hypervitaminosis A ibangelwa kukutya kakhulu ivithamin A esele yenziwe ngaphambili ngezongezo ezinevithamini. Oku kubizwa ngokuba yityhefu yevithamin A. Ukuthatha izongezelelo kunye namayeza kunokubangela ubutyhefu bevithamin A.

Vitamin A Ityhefu

Xa kukho i-vitamin A eninzi emzimbeni, i-hypervitaminosis A, okanye i-vitamin A ityhefu, iyenzeka.

Le meko inokuba yingozi okanye engapheliyo. Ityhefu ebukhali yenzeke ngexesha elifutshane, ngokuqhelekileyo kwiiyure ezimbalwa okanye iintsuku, emva kokutya izixa ezikhulu zevithamini A. Ityhefu engapheliyo yenzeke xa izixa ezikhulu zevithamin A ziqokelelana emzimbeni ixesha elide.

Kwimeko yetyhefu yevithamin A, ukukhubazeka kokubona, iintlungu zethambo kunye notshintsho lwesikhumba. Ityhefu engapheliyo inokubangela ukonakala kwesibindi kunye noxinzelelo kwingqondo. Kubantu abaninzi, imeko iyaphucuka xa ukuthathwa kwevithamin A kuncitshisiwe.

Yintoni Ebangela Ityhefu yeVitamin A?

I-vitamin A eyongezelelweyo igcinwe esibindi kwaye iqokelele ngokuhamba kwexesha. Ukuthatha i-high-dose ye-multivitamin supplements kubangela ukuphuhliswa kwe-vitamin A yetyhefu. Ityhefu ebukhali yevithamin A idla ngokuba sisiphumo sokuginya ngempazamo xa isenzeka ebantwaneni.

Iimpawu ze-Vitamin A Poisoning

Iimpawu ze-vitamin A zinetyhefu ziyahluka ngokuxhomekeke ekubeni zibukhali okanye azipheli. Intloko kunye nokurhawuzelelwa yinto eqhelekileyo kuzo zombini.

Iimpawu ze-vitamin A ezinobungozi ziquka:

• Ubundisholo
• Ukucaphuka
• Intlungu zesisu
• Isicaphucaphu
• Ukuhlanza
• ukwanda koxinzelelo kwingqondo

Iimpawu ze-vitamin A ezingapheliyo ziquka:

• Ukungaboni kakuhle okanye olunye utshintsho lombono
• ukudumba kwamathambo
• intlungu yamathambo
• Anorexia
• Ukuba nesiyezi
• Isicaphucaphu kunye nokugabha
• ubuntununtunu kukukhanya kwelanga
• Ukomiswa kwesikhumba
• Ukurhawuzelelwa nokuxobuka kolusu
• izikhonkwane eziqhekezayo
• Iintanda kwikona yomlomo
• isilonda emlonyeni
• ukutyheli kolusu
• ukulahleka kweenwele
• usulelo lomgudu wokuphefumla
• ukudideka kwengqondo

Iimpawu kubantwana nakubantwana ziquka:

• ukuthamba kwethambo lokakayi
• Ukudumba kwendawo ethambileyo kumntla wentloko yosana (fontanelle)
• umbono kabini
• abafundi ababhuqayo
• Coma

Umlinganiselo ofanelekileyo we-vitamin A uyimfuneko ekuphuhliseni umntwana ongekazalwa. Ukusetyenziswa kakhulu kwe-vitamin A ngexesha lokukhulelwa kwaziwa ngokubangela iziphene ekuzalweni ezinokuchaphazela amehlo omntwana, ukhakhayi, imiphunga kunye nentliziyo.

Iingxaki zeVithamin A Ityhefu

Ukugqithiswa kwe-vitamin A kubangela iimeko ezifana nezi: 

• Ukonakala kwesibindi: IVithamin A igcinwe esibindini. Ubuninzi bevithamin A buqokelela esibindini kwaye bunokubangela i-cirrhosis.
• I-Osteoporosis: Ukugqithisa kwe-vitamin A kukhawulezisa ukulahleka kwamathambo. Iyakwandisa umngcipheko we-osteoporosis.
• Ukuqokelela ngokugqithiseleyo kwe-calcium emzimbeni: Njengoko amathambo ephuka, i-calcium ikhutshwa emathanjeni. I-calcium eyongezelelweyo ijikeleza egazini. Xa i-calcium iqokelela emzimbeni, iintlungu zethambo, iintlungu zemisipha, ukulibala kunye neengxaki zokugaya ziqala.
• Ukulimala kwezintso ngenxa ye-calcium engaphezulu: Ukugqithisa kwe-calcium kunye ne-vitamin A kukhokelela kumonakalo wezintso kunye nokuphuhliswa kwesifo sezintso ezingapheliyo.

Vitamin A Unyango lwetyhefu

Eyona ndlela isebenzayo yokunyanga le meko kukuyeka ukuthatha idosi ephezulu yezongezo zevithamin A. Uninzi lwabantu luchacha ngokupheleleyo kwiiveki ezimbalwa.

Naziphi na iingxaki ezivela kwi-vitamin A engaphezulu, ezifana nokulimala kwezintso okanye isibindi, ziya kunyangwa ngokuzimeleyo.

Ukuchacha kuxhomekeke kubuzaza betyhefu yevithamin A kunye nokuba iphathwa ngokukhawuleza kangakanani. 

Dibana nogqirha wakho phambi kokuba uqale ukuthatha naziphi na izongezo okanye ukuba unenkxalabo malunga nokungafumani izondlo ezaneleyo.

Ukushwankathela;

I-Vitamin A, i-antioxidant kunye ne-vitamin e-soluble fat, yeyona nto ibalulekileyo yokugcina impilo yamehlo. Ikwagcina impilo yolusu, iqinisa ukhuseleko kwaye iyimfuneko ekukhuleni.

Ukutya okuqukethe i-vitamin A kubandakanya iitamatato, izaqathe, i-pepper eluhlaza kunye nebomvu, isipinashi, i-broccoli, imifuno eluhlaza, i-melon, ioli yeentlanzi, isibindi, ubisi, ushizi, amaqanda.

Amadoda adinga i-900 mcg ye-vitamin A ngosuku, abafazi 700 mcg, abantwana kunye nabaselula bafuna i-300-600 mcg ye-vitamin A ngosuku.

Ukuthatha ngaphantsi kwemfuneko kukhokelela ekunqongophelweni kwe-vitamin A. Ukuthatha i-overdose ye-vitamin A ngokusebenzisa isongezelelo se-multivitamin kubangela ityhefu ye-vitamin A, engaphezulu kwe-vitamin A. Zombini ezi meko ziyingozi. Ukuze ungabonakali kwezi meko, kuyimfuneko ukufumana i-vitamin A ngokwemvelo ekudleni.

Umthombo: 1, 2, 3, 4