Pali mitundu iwiri ya vitamini A. Yoyamba amatchedwa retinoids, yomwe imapezeka mu zakudya monga chakudya, nsomba zamadzi, mkaka, mazira ndi zakudya zokhala ndi mipanda. Ndipo ngakhale kuti zonsezi ndizochokera ku vitamini A, zimakhala ndi mafuta ambiri m'thupi komanso mafuta ambiri.
Mtundu wachiwiri wa vitamini A ndi chomera komanso amadziwika bwino monga carotenoids. Ali ndi carotenoids opitirira 600, amagawidwa mu mitundu iwiri, xanthophyll, yomwe imabweretsa mtundu wa chikasu ku zakudya zomwe timadya, ndi carotenes, yomwe nthawi zambiri imapatsa mtundu wa lalanje zipatso ndi ndiwo zamasamba. Chodabwitsa n'chakuti thupi likhoza kupanga mavitamini A onse omwe amafunikira kuchokera ku zipatso ndi ndiwo zamasamba zomwe timadya!
Vitamini A kuchokera ku zipatso ndi ndiwo zamasamba ndi zofunikira kwambiri kuti zithe kugwira ntchito m'thupi. Monga antioxidant, vitamini A imachotsa kuchotsa mpweya woipa kuchokera ku machitidwe athu. Imawombera mvula yambiri ndikumenyana ndi matenda ndi matenda. Izi ndizofunika kwambiri kuti tizilombo toyambitsa chitetezo chathu.
Vitamini A amamenyana ndi vuto la diso powateteza ku kuwala koipa. Amathandizanso masomphenya athu pang'onopang'ono. Vitamini A imatetezeranso tizilombo toyambitsa matenda ndi khungu kuti tipewe mabakiteriya ndi matenda. Ndikofunikira kwa mafupa ndi mano abwino. Vitamini A imakhalanso yathanzi kwambiri kwa maubereki ndi abambo.
Magwero a vitamini A amadziwika kuti ndi opindulitsa. Osati chifukwa cha ma mapiritsi.
Vitamini A imatetezeranso khungu ku matenda monga acne ndi psoriasis ndipo imathandiza kupewa khungu lachisawawa msanga kupyolera mu mtundu wake wa antioxidant ntchito.
Zakudya zabwino za vitamini A
Poganizira zipatso ndi ndiwo zamasamba kuwonjezera madzi anu kapena smoothie omwe ali ndi mavitamini A olemera kwambiri, ganizirani mtundu wokongola, osati lalanje basi! Zipatso zina ndi zikopa zomwe zimakhala zofiirira, zachikasu ndi zofiira ndizochokera ku vitamini A, monga tsabola wofiira, wofiira ndi wachikasu.
Zina zabwino kwambiri za vitamini A ndi kaloti, tsabola, tsabola wotentha, cantaloupe, sipinachi, letesi ya Roma, ndi apricots. Zina ndi mango, maluwa, mabala, kabichi, mbatata, mavwende, ndi phwetekere.
Pano pali njira yokondweretsa ya vitamini A.
Chimene Mufuna
- 1 tsabola wofiira wofiira
- Kaloti 4
- 4 masamba a sipinachi
- 1 phwetekere
- Sakani mchenga watsopano
Momwe Mungapangire Izo
- Onjezerani zosakaniza kwa blender.
- Onetsetsani bwino mpaka chizoloŵezi chofuna chifike.