Contents
Bidiyon Abincin Abincin Vitamin A
Vitamin A (Retinol) yana kara kuzarin jiki, yana taimakawa wajen kula da elasticity na fata da gashi, yana kara karfin garkuwar jiki. Ya furta kaddarorin antioxidant, yana daidaita aikin tsarin haihuwa, kuma yana hana lalacewar gani. Don haka, ya zama dole a wadata jiki da adadin da ake buƙata na bitamin A ta hanyar shigar da abinci mai arzikin Retinol a cikin abincin ku.
Abin da abinci ne mai arziki a cikin bitamin A
Ana samun Vitamin A a yawancin kayayyakin dabbobi. Mai rikodin abin da ke ciki shine hanta (naman sa, naman alade, kaza). Vitamin A yana da wadata a cikin wasu nau'ikan kifi mai mai, teku da kogi. Hakanan ana samunsa a cikin madara, man shanu, kayan lactic acid da ƙwai kaza.
Yawan kayayyakin shuka sun ƙunshi wani abu kusa da bitamin A – beta-carotene ko “provitamin A”. Karas suna da wadata a cikin carotene. Akwai provitamin A mai yawa a cikin barkono ja, apricots, faski, tumatir, broccoli, letas, kabewa, persimmon. Wasu berries kuma suna da wadata a cikin carotene: hawthorn, viburnum, ash dutse, furen kwatangwalo. Akwai kayan dabba (misali, madara), wanda a lokaci guda ya ƙunshi duka bitamin A da provitamin A.
Koyaya, ana iya canza beta-carotene zuwa bitamin A kawai a gaban mai, kayan lambu ko asalin dabba.
Abin da ya sa salads na karas, barkono mai dadi, tumatir ana bada shawarar a yi amfani da man kayan lambu ko kirim mai tsami, kuma ba tare da mayonnaise ba.
Akwai mai yawa provitamin A a cikin irin wannan m samfurin ga Rasha kamar dankalin turawa, dankalin turawa (mai dadi dankalin turawa), da kuma a cikin ganyen sanannen Dandelion. Don haka, alal misali, a ƙarshen bazara da farkon lokacin rani, zaku iya ƙara abincinku tare da salatin matasa ganyen Dandelion waɗanda aka yi da vinegar da man kayan lambu. Abinci irin su jan caviar, margarine, man shanu, kankana, peaches suma suna da wadatar bitamin A.
A cewar likitoci, abin da ake bukata na yau da kullum na manya don samun bitamin A ya bambanta daga 1,5 zuwa 2,0 milligrams. Daga cikin wannan adadin, kimanin 1/3 ya kamata ya zo a cikin nau'i na bitamin A kanta, da 2/3 - a cikin nau'i na beta-carotene.
Duk da haka, ga manyan mutane, da kuma lokacin yin aikin da ke hade da babban motsa jiki na jiki, damuwa mai mahimmanci ko ƙara yawan gajiya ido, ya kamata a ƙara yawan adadin yau da kullum na bitamin A. Hakanan ya zama dole ga yawancin cututtuka na tsarin narkewa, lokacin daukar ciki, da kuma shayarwa.
Siffar sifa ta bitamin A ita ce ana iya ajiye shi a cikin hanta "a ajiye". Duk da haka, wannan yana buƙatar cewa jiki bai gaza a cikin bitamin B4 ba.
Fahimtar Bayanai Game da Vitamin A
Tare da rashin wannan bitamin a cikin jiki, fatar jikin mutum ya zama bushe, mai laushi, itching da ja sau da yawa. Rashin rigakafi yana raguwa, kuma a sakamakon haka, cututtuka masu yawa suna bayyana. Alamar alama ta rashi bitamin A shine abin da ake kira "makãho na dare", wato, rashin gani mara kyau a cikin ƙananan haske. Bugu da kari, hangen nesa yana raguwa. Gashi ya zama maras kyau, karye, ya fara faɗuwa saboda raunin gashin gashi.
Duk da haka, yawan adadin bitamin A shima yana da illa. Idan ya yi yawa a cikin jiki, ciwon kai da kafafu na iya farawa, narkewar narkewa, tashin zuciya, yakan faru tare da amai, sha'awar abinci da rigakafi suna raguwa. Mutumin ya fuskanci ƙara yawan barci, jin rashin tausayi, rashin tausayi. Matar da jikinta ya yi karanci a cikin Retinol na iya zama marar haihuwa.
A cikin mata, yawan bitamin A kuma yana iya haifar da rashin daidaituwa na al'ada.
Vitamin A yana da mai-mai narkewa. Bugu da ƙari, yana da sauƙin jure wa tsawaita maganin zafi, don haka lokacin dafa abinci ko gwangwani abinci, yawancin wannan bitamin ana kiyaye su.
Kamar yadda aka riga aka ambata, karas da wasu kayan lambu masu yawa, masu launin ja da rawaya, suna da wadata sosai a cikin provitamin A. Duk da haka, wannan doka ba koyaushe ake bi ba. Akwai lokutan da abun ciki na beta-carotene na irin waɗannan kayan lambu ya yi ƙasa sosai. Gaskiyar ita ce, nitrates da ke shiga cikin ƙasa a lokacin bazuwar takin nitrogen yana lalata provitamin A.
Abubuwan da ke cikin bitamin A da provitamin A cikin madara kuma na iya canzawa sosai, ya danganta da yanayi da yanayin da ake ajiye shanun. Idan dabbobi ba su sami m kore fodder a cikin hunturu, wadannan na gina jiki a cikin madara zama kusan 4 sau kasa da lokacin rani.
Pro-bitamin A ya fi dacewa da jiki idan kun sha ruwan 'ya'yan itace da aka shirya (kayan lambu ko 'ya'yan itace). Bayan haka, ana samun beta-carotene a cikin ƙwayoyin tsire-tsire masu ƙarfi, wanda harsashi ya ƙunshi cellulose. Kuma jiki baya narkar da shi. Lokacin niƙa samfuran iri ɗaya, ɓangaren bangon tantanin halitta ya lalace. Yana da sauƙi a gane cewa idan aka ƙara ƙarfin niƙa, ana iya samun ƙarin beta-carotene. Koyaya, ruwan 'ya'yan itace sabo yakamata a cinye jim kaɗan bayan shiri, tunda provitamin A, lokacin da aka fallasa shi cikin iska, da sauri ya fara oxidize.
Ya kamata a lura cewa don sake cika adadin yau da kullun na bitamin A, mutum yana buƙatar cin kilo kilogram na karas kowace rana. Idan hakan bai yiwu ba, ɗauki allunan Retinol.
Za ku karanta game da yadda ake yin giya na gida a talifi na gaba.