Hypertrophic Cardiomyopathy: Zviratidzo, Zvinokonzera, Kurapa Uye Kudzivirira Wona Sample Yekukurumidza Nyevero Bvumidza ZViziviso ZveZuva NezvekuzivisaJust In
-
Chaitra Navratri 2021: Zuva, Muhurta, Tsika Uye Kukosha Kwemutambo uyu -
- Hina Khan Anobwinya Kumusoro Nemhangura Green Ziso Mumvuri Uye Anopenya Nude Miromo Tora Iko Kutarisa Mune Mashoma Akareruka Matanho!
- Ugadi Uye Baisakhi 2021: Spruce Up Yako Festive Tarisa NaCelebs-Akafuridzirwa echinyakare Masutu
- Mazuva ese Horoscope: 13 Kubvumbi 2021
Usatadza
- BSNL Inobvisa Kuisirwa Mitero Kubva Kure Yakareba Broadband Kubatana
- IPL 2021: BalleBaazi.com inogamuchira mwaka nemushandirapamwe mutsva 'Cricket Machao'
- Vira Sathidar Aka Narayan Kamble Kubva Kudare Anopfuura Nekuda Kwe COVID-19
- Varedzi vatatu vakatya kufa sezvo ngarava yabonderana nechikepe kubva kumahombekombe eMangaluru
- Kabira Inofamba Hermes 75 Yakakwira-Yekumusoro Kwezvekutengesa Kuendesa Magetsi Scooter Yakatangwa MuIndia
- Goridhe Mutengo Unowira Kwete Zvakawanda Kushushikana kweNBFCs, Mabhangi Anoda Kuva Akarinda
- CSBC Bihar Mapurisa Constable Yekupedzisira Mhedzisiro 2021 Yakaziviswa
- 10 Nzvimbo Dzakanakisa dzekushanyira Mu Maharashtra Muna Kubvumbi
Vitamin A- semamwe micronutrients akadai sefolic acid, vhitamini E uye choline-yakakosha kune vakadzi vane nhumbu uye mwana ari kukura. Sekureva kwechidzidzo, zvakakosha mukushanda, morphological uye ocular kukura, pamwe chete nesystemic mhedzisiro pane fetal mafupa uye nhengo.
Husiku hupofu mune vese vana nevana (vari pasi pezera rimwe) nekuda kwekushomeka kwevhitamini A kwakazara munzvimbo dzakaita se Africa neSouth-East Asia uko kushomeka kwevhitamini A inyaya yakajairika yehutano.
Vitamin A inosanganisirwa nekusimbisa immune system, kukura kwepfupa, kugadzirisa mashandiro enhengo dzekubereka, kukura kwemeno akajairwa uye bvudzi uye kudzivirirwa kweganda uye mucosa. Pakazara, ichi chakakosha chikafu chinobatsira mukukura kwakasarudzika kwe 'embryo' uye 'kuchengetedza' hutano hwaamai na 'fetus'. [1]
Nyaya hombe ine chekuita nevhitamini A yekushandisa idosi yayo. Pamesester yega yega, muyero wevhitamini A unofanirwa kuchengetwa seyakanyanya madosi, kunyanya mune yekutanga trimester inogona kukonzera nhumbu kubata senge kuberekwa kusakwana.
Tarisa uone pane izvo zvekudya izvo zvakanaka zviwanikwa zvevhitamini A. Yeuka, chikafu chakapfuma mu beta-carotene zvinokurudzirwawo sezvo vari provitamin A carotenoid, zvinoreva kuti vanoshandurwa kuita imwe yemhando dzevhitamini A (retinol ) mumuviri.
1. Mukaka
Mhuka mhuka dzevhitamini A senge mukaka dzakakwira muiyo zvinovaka. Iine zvakare hupfumi mune zvimwe zvinovaka muviri zvakaita secalcium uye vhitamini D. Mukaka unobatsira mukukura kwemapfupa nemeno emwana ari kukura.
Vitamini A mumukaka wose: 32 mae
2. Cod Hove Chiropa
Iyo cod hove chiropa ndiyo hombe sosi yevhitamini A uye omega-3 fatty acids. Izvi zvinovaka muviri zvinobatsira kudzivirira maronda akadai sekusaona kwehusiku mune vese amai nemucheche. Izvo zvinobatsirawo mune chairo chiratidzo kukura kwemwana. [piri]
Vitamin A mune cod hove chiropa: 100000 IU
3. Makarotsi
Mune masosi ezvirimwa, vhitamini A iripo muchimiro che carotenoids (beta-carotene), mhando ye pigments inopa michero nemiriwo iwo chaiwo mavara. Inoshandurwa kuita retinol panguva yekugaya, chimiro chevhitamini A. Makarotsi ane hupfumi mu beta-carotene uye anobatsira mukukura kwakakodzera uye kukura kwemwana. [3]
Vitamini A mumakarotsi: 16706 IU
4. Red Mafuta ePalm
Mafuta matsvuku emuchindwe mafuta anodyiwa ayo akapfuma mu beta-carotene. Munyika umo kushomeka kwevhitamini A kwazara, mafuta matsvuku emuchindwe anonyanya kudyiwa sosi huru yeinovaka. Zvinoenderana nekudzidza, mafuta matsvuku emuchindwe ane mazana mashanu ppm carotene, kunze kwayo, 90% iripo seAlpha neBeta-Carotene. [4]
Vitamini A mune tsvuku mafuta emuchindwe: Kutenderedza 500 ppm (beta-carotene)
5. Cheese
Cheese chimwe chigadzirwa chemhuka chakazara muvhitamini A1, inozivikanwawo se retinol. Mhando dzakasiyana dzechizi dzakadai senge yebhuruu chizi, kirimu chizi, feta cheese uye mbudzi chizi zvine huwandu hwakasiyana hweichi chakakosha chikafu. Cheese inogadzirwa kubva ku100 muzana mhuka dzakadyiswa huswa dzine huwandu hwevhitamini A.
Vitamini A muchizi: 1002 IU
6. zai Yolk
Zai yolk, kwete iyo albinine yakafuma muvhitamini A pamwe nezvimwe zvinovaka muviri zvakadai se omega-3 fatty acids, folate, vitamin D uye vhitamini B12. Inobatsira mukukura kwehuropi hwevacheche uye zvakare zviyero zvemazinga echolesterol muna amai. [5]
Vitamini A muzai yolk: 381 µg
7. Manhanga
Nhanga isosi yakanaka kwazvo yevhitamini A iyo inobatsira mukukudziridza kwemeso ane hutano emucheche. Zvakare, iyo antioxidant chiitiko chemuriwo chinobatsira mukudzora mazamu emadzimai mashuga uye kudzivirira nhumbu matambudziko nekuda kweiyo oxidative kusagadzikana. [6]
Vitamini A mumanhanga: 426 µg
8. Mafuta ehove
Haisi chete iyo mafuta anotorwa kubva muzviropa zvecod hove akakwirira muvhitamini A, asi mafuta enguva dzose ehove anotorwa kubva kuhove ine oiri senge sardines uye menhaden zvakare hupfumi hunotakura hweichi chikafu chakakosha. Chidzidzo chinoti mafuta ehove anobatsira kudzivirira njodzi ye retinitis pigmentosa, chirwere chemaziso chinokonzeresa chinogona kukonzeresa kurasikirwa muvana. [7]
Vitamini A mumafuta ehove: Zvinoenderana nerudzi rwehove dzinobviswa mafuta. Zvakare, zviri zvekutengesa zvakawedzerwa panguva yekubvisa mafuta.
9. Mbatatisi
Mimwe miriwo yakaita sembatatisi yaida mashing mushure mekubika kuti iite nyore kugaya. Ivo vanogadzirira chikafu chakakwana chikafu chinopihwa vana. Orange-fleshed sweet potato ndiyo sosi huru ye beta-carotene uye inogona kubatsira kudzivirira kushomeka kwevhitamini A munyika dzichiri kusimukira. [8]
Vitamini A mune inotapira mbatatisi (mashed): 435 µg
10. Yoghurt
Yoghurt yakawanda mumavhitamini (senge vhitamini A) uye mapurobioti. Izvo zvinobatsira kudzivirira njodzi yemusculoskeletal uye kukanganisika kwekukanganisa mumucheche uye zvakare kunopa mabhenefiti ezvekudya kuna amai. [9]
Vitamini A mu yoghurt: 198 IU
11. Jena Chibage
Chibage cheyero kana chibage (kwete chena) chakakwirira muprovitamin A carotenoids. Inobatsira kubvisa kuzvimbirwa kwepamuviri, inoderedza njodzi yekuremara kweanaonatal senge Spina Bifida uye inobatsira mukukura kwemaziso kwemwana. [10]
Vitamin A mune yero chibage: 11 µg
