Apo masayendisiti akatanga kutora zvinhu zvinobatsira muviri wemunhu, kuwanikwa kokutanga kwaiva retinol - akapiwa zita rokuti "vitamini A". Iyi vitamini inokosha zvikuru kune hupenyu hwehupenyu uye hutano, saka zvakakosha kuchengetedza kuti vitamini A iri mune zvokudya zvaunodya zuva rega rega.
Ndezvipi zvinokonzera vitamini A zvinopa?
Vanhu vazhinji vanoziva kuti zvigadzirwa zvose zvinongova ne vitamini A zvinoshamisa kwazvo. Zvisinei, iyi tsanangudzo yakawanda haisanganisi mhando dzakasiyana-siyana, dzakasiyana-siyana dzemigumisiro ye retinol pamuviri womunhu. Kunyange kana titaura chete nezvezvinhu zvinokosha zvikuru zvinokosha, urongwa hwezvakanaka zve vitamini A hunoshamisa zvikuru:
- pasina vitamini A mumuviri haigoneki metabolism ine utano;
- hutano hwemazino nemapfupa zvakananga hunobva pane retinol;
- Vitamini A inokonzera kugovera kwakakwana kwemafuta aripo;
- retinol ndiyo iyo yehuduku: inonyatsopedza kukwegura uye inokurudzira kufambira kwemasero matsva mumuviri wose;
- vitamini A inofanirwa kuchengetedza maonero akanaka;
- kushayikwa kwevitamini A nguva dzose kunotungamirira kuderera kwekuchengetedzwa kwemuviri;
- miviri yose yemitambo - genitourinary, masumbu uye mwoyo - inoda zvakakwana zve retinol mumuviri;
- kune vakadzi, kukosha kukuru kunoitwa nekuti vitamini A inokurudzira huduku hweganda, pamwe chete nehutano hwavo, kuoma uye kuporesa kwepimples nemakwenzi;
- mukadzi ane pamuviri anonyanya kuda huwandu hwakawanda hwevhitamini A - nekuda kwekushaiwa kwayo, mwana anogona kunge asina uremu;
- iri pane retinol kuti masayendisiti anoisa tariro yavo pane zvakaoma basa rekurapa vanorwara mutsara (uye, zvechokwadi, iyi ndiyo yakanakisisa yekudzivirira kenza).
Zviri nyore kunzwisisa kuti zvikafu izvo vitamini A inowanikwa muhuwandu hwakawanda zvinofanirwa kunge zvinosanganiswa mukudya kwezuva nezuva. Iyi haisi nzira yakanaka chete yekudzivirira utano hwako, asiwo mukana chaiwo wekuwedzera jaya.
Ndezvipi zvokudya zvinowedzera mavitamini A?
Mishonga ine vitamini A, inofadza chaizvo mukuravira kwavo, saka zvinetso nezvokubatanidzwa muzvokudya hazvifaniri kubuda. Chokutanga pane zvose, teerera mazera anotevera:
- Vitamini A inowanikwa mune mishonga yakatsvuka: yellow yellow, chiBulgaria pepper;
- Vitamini A inowanikwa mumavuta matsvuku nemarangi: karoti, tomate, pepper, pumpkin;
- vitamini A mupfumi mumiriwo miriwo: parsley, sipinashi, pepuru tsvuku;
- michero yearimani inowedzerawo mu vitamini A, uye mune iyi pfungwa maapuriko ari kutungamirira;
- kubva pane zvigadzirwa zvemhuka kubva, mhuka yakanaka ye retinol ndiyo chiropa chekudya;
- vitamini A yakafuma mumafuta akawanda emakaka emishonga: butter, cream, mukaka wose;
- mangwanani oga oga unogona kuwedzera muviri wako ne vitamini A, kusanganisira mukudya kwechinhu chero chipi nechipi nemazai evha - vane zvizhinji zve retinol;
- uyo mutungamiri akabvuma mune zvakagadzirwa ne vitamini A - mafuta ehove, zvose sekusara uri muchimiro chekuwedzera kwezvokudya, uye mafuta chaiwo, aripo mu salum, ket, trout.
Kunyange zvakadaro, masayendisiti anosimbisa kuti nekushaya kwechokwadi kwevhitamini A mumuviri wekusanganisa kushandiswa kwezvokudya muzvokudya zvingasava zvakakwana. Mune zviitiko zvakakomba, mune zvese zvokudya kune mazhinji mavitamini A, ichiri kukosha kushandisa zvigadziridzo - semuenzaniso, imwechete mafuta ehove. Nenzira yakanaka, ikozvino yakaiswa mukati, uye kuwedzera muviri nemuviri hauchazofaniri kutambura nekunakidza kwayo kusingafadzi. Kunyange zvakadaro, ichiri kukodzera kuyeuka izvo zvikafu zvine mavhitamini, nokuti izvi zvinodzivirira mamiriro ezvinhu akaoma.