Izinzuzo ze-6 Zezempilo zika-Vitamin A, Zisekelwa Isayensi

-Delile

• 1. Kuvikela Amehlo Akho Kubumpumputhe Basebusuku Nokwehla Okuhlobene Neminyaka
• 2. Kunganciphisa Ubungozi Bakho Bomdlavuza Obuthile
• 3. Usekela uHlelo Lokuzivikela Emzimbeni Olunempilo
• 4. Kunciphisa Ubungozi Bakho Bezinduna
• 5. Usekela Impilo Yamathambo
• 6. Kukhuthaza ukukhula okunempilo nokuzala kabusha
• Ukuthatha Uvithamini Omningi Kungaba Yingozi
• Okusemqoka

Uvithamini A yigama elijwayelekile leqembu lama-compounds ancibilika ngamafutha abaluleke kakhulu empilweni yomuntu.

Zibalulekile ezinqubweni eziningi emzimbeni wakho, kufaka phakathi ukugcina umbono onempilo, ukuqinisekisa ukusebenza okujwayelekile kwamasosha akho omzimba nezitho zomzimba nokusiza ukukhula okufanele nokukhula kwezingane esibelethweni.

Kunconywa ukuthi abesilisa bathole ama-mcg angama-900, abesifazane abangama-700 mcg nezingane kanye nentsha engama-300-600 mcg kavithamini A ngosuku ().

Amakhemikhali ka-Vitamin A atholakala ekudleni kwezilwane nezitshalo futhi eza ngezindlela ezimbili ezihlukene: i-vitamin A eyenziwe ngaphambilini ne-provitamin A.

IVithamini A eyenziwe ngaphambilini yaziwa njengefomu elisebenzayo levithamini, umzimba wakho ongalisebenzisa njengoba linjalo. Kutholakala emikhiqizweni yezilwane kufaka phakathi inyama, inkukhu, inhlanzi kanye nobisi futhi kufaka phakathi ama-compounds retinol, retinal kanye ne-retinoic acid.

I-Provitamin A carotenoids - i-alpha-carotene, i-beta-carotene ne-beta-cryptoxanthin - yindlela engasebenzi yevithamini etholakala ezitshalweni.

Lezi zinhlanganisela ziguqulwa zibe ifomu elisebenzayo emzimbeni wakho. Isibonelo, i-beta-carotene iguqulwa ibe yi-retinol (uhlobo olusebenzayo lukavithamini A) emathunjini akho amancane ().

Nazi izinzuzo eziyisithupha ezibalulekile zezempilo zikavithamini A.

1. Kuvikela Amehlo Akho Kubumpumputhe Basebusuku Nokwehla Okuhlobene Neminyaka

Uvithamini A ubalulekile ekugcineni amehlo akho.

Uvithamini uyadingeka ukuguqula ukukhanya okushaya iso lakho kusiginali kagesi engathunyelwa ebuchosheni bakho.

Eqinisweni, esinye sezimpawu zokuqala zokushoda kukavithamini A kungaba yimpumputhe yasebusuku, eyaziwa ngokuthi i-nyctalopia ().

Ubumpumputhe basebusuku buvela kubantu abanokushoda kukavithamini A, njengoba uvithamini yingxenye enkulu ye-pigment rhodopsin.

I-Rhodopsin itholakala ku-retina yeso lakho futhi izwela kakhulu ekukhanyeni.

Abantu abanalesi simo basakwazi ukubona ngokujwayelekile emini, kodwa banciphise ukubona ebumnyameni njengoba amehlo abo elwela ukuthola ukukhanya emazingeni aphansi.

Ngaphezu kokuvimbela ukungaboni ebusuku, ukudla inani elanele le-beta-carotene kungasiza ekunciphiseni ukwehla kwamehlo abanye abantu ababhekana nawo njengoba bekhula ().

Ukuwohloka kwe-macular okuhlobene nobudala (i-AMD) kuyimbangela ehamba phambili yobumpumputhe emhlabeni othuthukile. Yize imbangela yayo ngqo ingaziwa, kucatshangwa ukuthi kungumphumela wokulimala kwamangqamuzana ku-retina, okubangelwa ukucindezeleka kwe-oxidative ().

I-Age-Related Eye Disease Study ithole ukuthi ukunikeza abantu abaneminyaka engaphezu kwengu-50 ngokuwohloka kokubona okuthile i-antioxidant supplement (kufaka phakathi i-beta-carotene) kwehlise ubungozi bokuthola ukonakala okuthuthukile kwe-macular ngama-25% ().

Kodwa-ke, ukubuyekezwa kwakamuva kweCochrane kuthole ukuthi izithasiselo ze-beta-carotene zizodwa ngeke zivimbele noma zibambezele ukwehla kwamehlo okubangelwa yi-AMD ().

Ukudla inani elanele likavithamini A kuvimbela ukukhula kobumpumputhe ebusuku futhi kungasiza ekunciphiseni ukwehla okuhlobene nobudala kwamehlo akho.

2. Kunganciphisa Ubungozi Bakho Bomdlavuza Obuthile

Umdlavuza wenzeka lapho amangqamuzana angajwayelekile eqala ukukhula noma ahlukana ngendlela engalawulwa.

Njengoba uvithamini A edlala indima ebalulekile ekukhuleni nasekuthuthukiseni kwamaseli akho, ithonya lawo engcupheni yomdlavuza naseqhweni ekuvikeleni umdlavuza liyathandeka kososayensi (,).

Ezifundweni zokuhlola, ukudla amanani aphezulu kavithamini A ngesimo se-beta-carotene kuye kwaxhunyaniswa nokwehla kwengozi yezinhlobo ezithile zomdlavuza, kubandakanya iHodgkin's lymphoma, kanye nomdlavuza womlomo wesibeletho, wamaphaphu nowesinye (,,,).

Kodwa-ke, yize ukudla okuphezulu kukavithamini A okuvela ezitshalweni zezitshalo kuhlotshaniswe nengozi enciphisiwe yomdlavuza, ukudla kwezilwane okuqukethe izinhlobo ezisebenzayo zikavithamini A akuxhunywanga ngendlela efanayo (,).

Ngokufanayo, izithasiselo zikavithamini A azikhombisanga imiphumela efanayo ezuzisayo ().

Eqinisweni, kwezinye izifundo, ababhemayo abathatha izithasiselo ze-beta-carotene babhekana nengozi eyengeziwe yomdlavuza wamaphaphu (,,).

Okwamanje, ubudlelwane obuphakathi kwamazinga kavithamini A emzimbeni wakho nasemngciphekweni womdlavuza awukaqondakali kahle.

Noma kunjalo, ubufakazi obukhona bukhombisa ukuthi ukuthola uvithamini A owanele, ikakhulukazi ezitshalweni, kubalulekile ekwahlukaneni kwamaseli okunempilo futhi kunganciphisa ubungozi bezinhlobo ezithile zomdlavuza ().

Ukudla okwanele kukavithamini A ekudleni okuphelele kwezitshalo kunganciphisa ubungozi bakho bomdlavuza othile, kubandakanya iHodgkin's lymphoma, kanye nomdlavuza wesibeletho, wamaphaphu nowesinye. Kodwa-ke, ubudlelwano phakathi kukavithamini A nomdlavuza abuqondakali kahle.

3. Usekela uHlelo Lokuzivikela Emzimbeni Olunempilo

UVitamin A ubamba iqhaza elibalulekile ekugcineni izivikelo zemvelo zomzimba wakho.

Lokhu kufaka phakathi izithiyo ezifinyila emehlweni akho, amaphaphu, amathumbu nezitho zangasese ezisiza ukubamba amagciwane nezinye izinto ezithathelwanayo.

Iphinde ibandakanyeke ekukhiqizweni nasekusebenzeni kwamaseli amhlophe egazi, okusiza ukubamba nokusula amabhaktheriya namanye amagciwane asuka egazini lakho.

Lokhu kusho ukuthi ukushoda ku-vitamin A kungakhuphula ukuthambekela kwakho ezifweni futhi kubambezele ukululama kwakho lapho ugula (,).

Eqinisweni, emazweni lapho izifo ezivamile ezifana nesimungumungwane nomalaleveva zivamile, ukulungisa ukuntuleka kukavithamini A ezinganeni kukhonjisiwe ukunciphisa ubungozi bokufa kulezi zifo ().

Ukuba novithamini A owanele ekudleni kwakho kusiza ukugcina amasosha akho omzimba enempilo nokusebenza kahle.

4. Kunciphisa Ubungozi Bakho Bezinduna

Izinduna yisifo esingapheli, esivuthayo sesikhumba.

Abantu abanalesi simo baba nezindawo ezibuhlungu namakhanda amnyama, ikakhulu ebusweni, emuva nasesifubeni.

Lezi zindawo zenzeka lapho izindlala ezisabekayo zihlangana ngesikhumba esifile namafutha. Lezi zindlala zitholakala kuzinhlayiya zezinwele esikhunjeni sakho futhi zikhiqiza i-sebum, into enamafutha, ne-wax egcina isikhumba sakho sithanjisiwe futhi singangeni manzi.

Yize amabala engenabungozi emzimbeni, izinduna zingaba nomthelela omkhulu empilweni yengqondo yabantu futhi ziholele ekuzethembeni okuphansi, ukukhathazeka nokudangala ().

Indima ngqo edlalwa nguvithamini A ekwakheni nasekwelapheni izinduna kuhlale kungacaci ().

Kuphakanyisiwe ukuthi ukuntuleka kukavithamini A kungakhuphula ingozi yokuba nezinduna, njengoba kubangela ukukhiqizwa ngokweqile kweprotheni keratin ezinweleni zakho zezinwele (26,).

Lokhu kuzokwandisa ubungozi bakho bezinduna ngokwenza kube nzima kakhulu ukuthi amaseli esikhumba afile asuswe ezingxenyeni zezinwele, okuholele ekuvinjelweni.

Eminye imishanguzo esuselwa ku-vitamin-A yezinduna manje isiyatholakala nomuthi kadokotela.

I-Isotretinoin yisibonelo esisodwa se-retinoid yomlomo esebenza ekwelapheni izinduna ezinzima. Kodwa-ke, lo muthi ungaba nemiphumela emibi kakhulu futhi kufanele uthathwe kuphela ngaphansi kokuqondisa kwezokwelapha (,).

Indima ngqo kavithamini A ekuvikeleni nasekwelapheni izinduna ayicaci. Kodwa-ke, imishanguzo esuselwa ku-vitamin-A ivame ukusetshenziselwa ukwelapha izinduna ezinzima.

5. Usekela Impilo Yamathambo

Izakhi zomzimba eziyinhloko ezidingekayo ekugcineni amathambo aphilile njengoba uneminyaka yobudala zingamaprotheni, i-calcium novithamini D.

Kodwa-ke, ukudla uvithamini A owanele kuyadingeka ekukhuleni kahle kwamathambo nokukhula, futhi ukusweleka kule vithamini kuye kwaxhunyaniswa nempilo engeyinhle yamathambo.

Eqinisweni, abantu abanamazinga aphansi egazi likavithamini A basengozini enkulu yokuqhekeka kwamathambo kunabantu abanamazinga aphilile ().

Ngaphezu kwalokho, ukuhlaziywa kwe-meta yakamuva kwezifundo zokubheka kutholakale ukuthi abantu abanamanani aphezulu kakhulu e-vitamin A ekudleni kwabo bane-6% enciphise ubungozi bokuqhekeka ().

Noma kunjalo, amazinga aphansi kavithamini A kungenzeka angabi yinkinga kuphela uma kukhulunywa ngempilo yethambo. Olunye ucwaningo luthole ukuthi abantu abanokudla okuphezulu kukavithamini A basengozini enkulu yokuqhekeka ().

Noma kunjalo, lokhu okutholakele konke kusekelwe ezifundweni zokubuka, ezingakwazi ukuthola imbangela nomphumela.

Lokhu kusho ukuthi njengamanje, ukuxhumana phakathi kukavithamini A nempilo yethambo akuqondakali kahle, futhi kudingeka izivivinyo ezilawulwa kakhulu ukuqinisekisa lokho okubonwe ezifundweni zokubuka.

Khumbula ukuthi isimo sevithamini A sisodwa asinqumi ubungozi bokuqhekeka, nomthelela wokutholakala kwezinye izakhi zomzimba ezibalulekile, njengevithamini D, nawo udlala indima ().

Ukudla inani elinconyiwe likavithamini A kungasiza ekuvikeleni amathambo akho futhi kunciphise ubungozi bokuqhekeka, yize ukuxhumana phakathi kwale vithamini nempilo yamathambo kungaqondakali kahle.

6. Kukhuthaza ukukhula okunempilo nokuzala kabusha

UVitamin A ubalulekile ekugcineni uhlelo lokuzala olunempilo kubo bobabili abesilisa nabesifazane, kanye nokuqinisekisa ukukhula okujwayelekile nokukhula kwemibungu ngesikhathi sokukhulelwa.

Ucwaningo lwamagundane oluhlola ukubaluleka kukavithamini A ekukhiqizweni kowesilisa lukhombisile ukuthi ukushoda kuvimbela ukukhula kwamaseli wesidoda, kubangele ukungabi nenzalo (,).

Ngokunjalo, izifundo zezilwane ziphakamise ukuthi ukuntuleka kukavithamini A kwabesifazane kungathinta ukuzala ngokunciphisa ikhwalithi yeqanda nokuthinta ukufakwa kweqanda esibelethweni ().

Kwabesifazane abakhulelwe, uvithamini A ubandakanyekile ekukhuleni nasekuthuthukiseni izitho nezinhlaka eziningi ezinkulu zengane engakazalwa, kubandakanya amathambo, uhlelo lwemizwa, inhliziyo, izinso, amehlo, amaphaphu kanye namanyikwe.

Kodwa-ke, yize kungavamile kangako kunokuntuleka kukavithamini A, uvithamini A omningi kakhulu ngesikhathi sokukhulelwa angaba yingozi nasenganeni ekhulayo futhi kungaholela ekukhubazekeni kokuzalwa (,).

Ngakho-ke, iziphathimandla eziningi zezempilo zincoma ukuthi abesifazane bagweme ukudla okuqukethe inani eligxile ku-vitamin A, njenge-pâté nesibindi, kanye nezithako eziqukethe i-vitamin A ngesikhathi sokukhulelwa.

Inani elanele likavithamini A ekudleni libalulekile empilweni yokuzala kanye nasekukhuleni okunempilo kwezingane ngesikhathi sokukhulelwa.

Ukuthatha Uvithamini Omningi Kungaba Yingozi

UVitamin A uvithamini oncibilikiswa ngamafutha, ogcinwa emzimbeni wakho. Lokhu kusho ukuthi ukusetshenziswa ngokweqile kungaholela emazingeni anobuthi.

I-Hypervitaminosis A ibangelwa ukudla uvithamini A owandulelwe ngokweqile ngokudla kwakho noma izithasiselo eziqukethe ivithamini.

Izimpawu zingafaka isicanucanu, isiyezi, ikhanda elibuhlungu, ubuhlungu ngisho nokufa.

Yize kungabangelwa ukudla ngokweqile ekudleni, lokhu akuvamile uma kuqhathaniswa nokusetshenziswa ngokweqile kusuka kwizithasiselo nemithi.

Ngokwengeziwe, ukudla i-provitamin A eningi ngesimo sayo sesitshalo akunazingozi ezifanayo, njengoba ukuguqulwa kwayo kufomu elisebenzayo emzimbeni wakho kulawulwa ().

Ukudla inani eliphakeme lefomu elisebenzayo levithamini A kusuka ekudleni kwesilwane, imishanguzo noma izithasiselo kungaba yingozi. Ukusetshenziswa ngokweqile kwe-provitamin A kusuka ekudleni kwezitshalo akunakwenzeka.

Okusemqoka

UVitamin A ubalulekile ezinqubweni eziningi ezibalulekile emzimbeni wakho.

Isetshenziselwa ukugcina umbono ophilile, ukuqinisekisa ukusebenza okujwayelekile kwezitho zakho kanye namasosha omzimba, kanye nokusungula ukukhula okujwayelekile nokukhula kwezingane esibelethweni.

Kokubili i-vitamin A encane kakhulu futhi eningi kakhulu ingaba nemiphumela emibi empilweni yakho.

Indlela engcono yokuqinisekisa ukuthi uthola ibhalansi ilungelo lokudla ukudla okunothe uvithamini-A njengengxenye yokudla kwakho okujwayelekile futhi ugweme ukwengeza ngemali eningi ngokweqile.