Ukudla okunothe uvithamini A
-Delile
Ukudla okunothe ku-Vitamin A ikakhulukazi isibindi, isikhuphasha samaqanda kanye namafutha ezinhlanzi. Imifino enjengezaqathe, isipinashi, umango nopopo nayo iyimithombo emihle yale vithamini ngoba iqukethe i-carotenoids, into emzimbeni ezoguqulwa ibe nguvithamini A.
UVitamin A unemisebenzi efana nokugcina umbono, isikhumba kanye nempilo yezinwele, ukuqinisa amasosha omzimba nokuqinisekisa ukusebenza kahle kwezitho zokuzala zezitho. Njenge-antioxidant, kubalulekile futhi ukuvimbela ukuguga ngaphambi kwesikhathi, isifo senhliziyo nomdlavuza.
Uhlu lokudla okunothe ku-vitamin A
Ithebula elingezansi likhombisa inani levithamini A elikhona ku-100 g wokudla:
| Ukudla okunevithamini A yesilwane | Uvithamini A (mcg) |
| Uwoyela we-cod wesibindi | 30000 |
| Isibindi senkomo eyosiwe | 14200 |
| Isibindi senkukhu eyosiwe | 4900 |
| I-Cottage shizi | 653 |
| Ibhotela ngosawoti | 565 |
| Ukudla kwasolwandle okunomusi | 171 |
| Iqanda elibilisiwe | 170 |
| Ama-oysters aphekiwe | 146 |
| Ubisi lwenkomo lonke | 56 |
| I-yogurt yemvelo eyisikimu | 30 |
| Ukudla okunothe ku-vitamin A wemvelaphi yezitshalo | Uvithamini A (mcg) |
| Isanqante eluhlaza | 2813 |
| Ubhatata ophekiwe | 2183 |
| Isanqante ephekiwe | 1711 |
| Isipinashi esiphekiwe | 778 |
| Isipinashi esingavuthiwe | 550 |
| i-Mango | 389 |
| Upelepele ophekiwe | 383 |
| I-chard ephekiwe | 313 |
| I-chili eluhlaza | 217 |
| Ukuhlakula | 199 |
| I-broccoli ephekiwe | 189 |
| I-Melon | 167 |
| I-Papaya | 135 |
| Utamatisi | 85 |
| Ukwatapheya | 66 |
| Ama-beet aphekiwe | 20 |
Uvithamini A ungatholakala nakwizithasiselo ezinjenge-oyili yesibindi senhlanzi, engasetshenziswa ezimweni zokushoda kukavithamini A, ngokulandela ukuholwa kwezokwelapha noma kokudla. Izimpawu zokushoda kukavithamini A zingavela ngezilonda zesikhumba, ukutheleleka okuvamile kanye nobumpumputhe ebusuku, okuyibunzima bokuguqula umbono ezindaweni ezinokukhanya okuphansi. Imvamisa umonakalo obangelwe ukungabi bikho kukavithamini A uyabuyiselwa emuva, futhi izithasiselo zamavithamini kufanele zithathwe ukuletha ukushoda, ngokweseluleko sezokwelapha.
Kunconywe umthamo wansuku zonke kavithamini A
Izidingo zikavithamini A ziyahlukahluka ngokwesigaba sempilo:
- Izingane izinyanga ezingu-0 kuya kwezi-6: 400 mcg / ngosuku
- Izingane izinyanga eziyisithupha kuya kwezingu-12: 500 mcg / ngosuku
- Izingane ezisukela eminyakeni engu-1 kuya kwengu-3: 300 mcg / ngosuku
- Izingane ezineminyaka engama-4 kuya kwengu-8 ubudala: 400 mcg / ngosuku
- Abafana abaneminyaka engu-9 kuya kwengu-13 ubudala: 600 mcg / ngosuku
- Amantombazane aneminyaka engu-9 kuya kwengu-13 ubudala: 600 mcg / ngosuku
- Amadoda aneminyaka engu-14 ubudala: 900 mcg / ngosuku
- Abesifazane abaneminyaka engu-14 ubudala: 700 mcg / ngosuku
- Abesifazane abakhulelwe: 750 kuya ku-770 mcg / ngosuku
- Izinsana: 1200 kuya ku-1300 mcg / ngosuku
Lawa manani ayisilinganiso esiphansi sikavithamini A okufanele afakwe ngosuku ukuze kugcinwe ukusebenza kahle komzimba.
Ukudla okunezinhlobonhlobo kwanele ukufeza umthamo ophakanyisiwe wansuku zonke kavithamini A, ngakho-ke ukunakekelwa kumele kuthathwe uma usebenzisa izengezo zamavithamini ngaphandle kwesiqondiso sezokwelapha noma sesondlo, njengoba uvithamini A owedlulele nawo ubanga umonakalo empilweni. Ezinye zezimpawu ezihlobene nokudlulela kwaleli vithamini ikhanda elibuhlungu, ukukhathala, ukungaboni kahle, ukozela, isicanucanu, ukulahlekelwa isifiso sokudla, ukulunywa nokushayiseka kwesikhumba nokulahleka kwezinwele.
Okuthunyelwe Okusha
Utwayi Emthondweni: Okufanele Ukwazi
