Vhitamini A mune zvokudya

Kubatsira mavhitaminzi anonyatsoziva zvose, asi nei kune muviri kuti vhitamini A, haasi munhu wose achapindura pakarepo. Iye, Zvichakadai, vachishingaira aichengetedza muviri kubva zvemarudzi ose nemavhairasi uye zvirwere, anodzivirira uye agovandudza pfupa, inotsigira bvudzi uye nezvipikiri. Zvinobatsira chirwere cheshuga, nekuti inowedzera susceptibility masero kuti jekiseni. Vhitamini Anobatsira vanorwara uye dzimwe mhando kenza, kuwedzera kurwisa muviri. Mumwe zviratidzo kushaikwa kwayo muna muviri rakapinza kuderera kutarisana acuity mambakwedza uye usiku. Rough uye wakatsemuka ganda, crumbly nezvipikiri uye upenyu, patainzwa bvudzi chete kusimbisa kuti vhitamini A asina zvakakwana. Asi regai kutora nguva muzadze ayo matura mahwendefa, zvakanakisisa kuti vhitamini A mune zvokudya.

Foods akapfuma remubatanidzwa ichi zvikuru. Kwava zvose chirimwa zvokudya manyoro yellow - mhando dzose makabheji, lettuce, pepper, makarotsi, nhanga, apricots uye miriwo. Vhitamini A zvokudya wedzerai kashoma kunokonzera Kurwara, kusiyana kubva mishonga zvinodhaka. Uyezve, sezvo zvakaoma ovhadhozi. Mune dzimwe zvinogadzirwa vhitamini A unowanikwa akawanda? Izvi mafuta mhando hove zvomumvura, kodhi chiropa mafuta uye nyama, mafuta hove, zai yolks, chizi, ruomba. Asi, nokuti pakusikwa reserves ayo pamuviri vanoda rimwe B mavhitamini, choline, uye pasina zvakakwana vhitamini E, vhitamini A yava kuparadzwa. Izvi kamwe zvakare unoratidza kudiwa munhu siyana kudya. Of zvibereko mhuka mavambo muviri anowana retinol. Vhitamini A zvokudya zvibereko chirimwa akavamba muchimiro Beta-carotene. Vhitamini A inotengwa kubva miti, ane zvakawanda zvakanaka, sezvo yaipiwa pamwe Mishonga fibers uye faibha. Adult daily chinodiwa kuti replenishment ose anodiwa 1mg vhitamini, muviri kudiwa nevana pamusoro rimwe nehafu - kaviri. Adult zuva ndiko kudya 25 magiramu kuti nyama chiropa kana mondo 4 zvakakwana. A yakawanda Beta-carotene ine makarotsi, mumwe zana magiramu of chigadzirwa - 9 MG. Pakati vatungamiri - sipinachi, zvakarungwa, nedhiri parsley, asi ndiko chete pamusoro yakachena miriwo uye miriwo, vhitamini A zvokudya, kupisa zvakaipa, akaparadza.

Nokuti pakati nepakati yaunodya mavhitamini mu muviri zvakakodzera kuti Muterere alternated mapoka ose chigadzirwa. No shoma inodiwa zvose munhu kunzwisisa mavhitamini veboka B. Pasina seti mavhitamini izvi hazvigoni kuva tishu afemeruke. Asi, chokwadi ndechokuti mavhitaminzi izvi hazvigoni kuchengetwa mumuviri sezvo kuchengeterwa, saka unofanira muzadze kwavari zuva nezuva. Kushayikwa kwemavhitaminzi veboka iri hwakazara kwakaderera masoja kudzivirira, kusagadzikana tsinga, kushatirwa uye kuneta. Kana kukwana kuyerera muMutumbi thiamine (B1), mumwe mavhitaminzi veboka, munhu mberi chirwere chepfungwa uye gwenya kufambisa, uye basa ndangariro Zvinoipisisa mwoyo. Kushaikwa vhitamini B1 kunotungamirira vawedzere aikanganiswa kwemeno uye mazino, makatsemuka pamiromo uye ganda kusawirirana. Thiamine kunodiwa kana muviri pamusoro makabhohaidhiretsi, ayo chinetso kuchititadzisa kubatana kwetunhu muitiro kuti kukonzera muzvizhinji kuti pathologies.

Sezvazvakanyorwa anopinda muviri vhitamini B1, ndedzipi zvokudya zvine? High zviri thiamine anozivikanwa vabiki vacho mbiriso, chingwa uye pakati pemabhanzi efurawa zvinonyadzisa. A yakawanda payo oatmeal, Buckwheat uye mapfunde groats uyewo zvose bhinzi uye Sou. Kupa muviri pamwe vhitamini miriwo mitema, michero, nzungu uye mbatatisi. Rich muna vhitamini nyama, nyama chiropa uye nezvimwe offal. thiamine haina kuparadzwa nokupisa kurapwa. Sezvo kuunganidza B1 hazvibviri, zvakawandisa yaunodya hazvina Migumisiro pamusoro muviri.