Vithamine A ke setho sa lelapa le nang le mafura a silafatsang mafura a nang le vithamine D , vithamine E le vithamine K.
Ke habohlokoa bakeng sa pono e tloaelehileng, khōlo e lekaneng, le ho arohana ha sele le ho arohana. Ho bohlokoa bakeng sa tsamaiso ea 'mele ea ho itšireletsa mafung hobane e hlokahala bakeng sa tlhahiso ea lisele tse tšoeu tsa mali tse thusang ho loantša tšoaetso. U boetse u hloka vithamine ea A bakeng sa letlalo le phetseng hantle le lera.
Ho haelloa ke vithamine A ha hoa bonahala linaheng tse tsoetseng pele, empa ha e hlaha e ka baka mathata a bonahalang le ho lahleheloa ke matla a 'mele a ho itšireletsa mafung.
Likolo tsa National Academy of Sciences, Engineering, le Medicine, Health le Medicine Division li ikemiselitse ho ja lijo tsa phepo ea lijo (DRI) bakeng sa vithamine A e thehiloeng ho lilemo le ho kopanela liphate. E emela tekanyo ea letsatsi le letsatsi e hlokahalang ke motho ea nang le bophelo bo botle, kahoo haeba o na le mathata a bongaka, u lokela ho bua le ngaka ea hau ka litlhoko tsa hao tsa vithamine A.
Dietary Reference Intakes
Batona
Lilemo tse 1 ho isa ho tse 3: micrograms tse 300 tsa mesebetsi ea retinol e tšoanang (mcg RAE) ka letsatsi
Lilemo tse 4 ho isa ho tse 8: 400 mcg RAE ka letsatsi
Lilemo tse 9 ho isa ho tse 13: 600 mcg RAE ka letsatsi
Lilemo tse 14+ : 900 mcg RAE ka letsatsi
Tsehali
Lilemo tse 1 ho isa ho tse tharo: 300 mcg RAE ka letsatsi
Lilemo tse 4 ho isa ho tse 8: li -RAE tse 400 ka letsatsi
Lilemo tse 9 ho isa ho tse 13: 600 mcg RAE ka letsatsi
14+ lilemo: 700 mcg RAE ka letsatsi
Vithamine A e fumanoa mehloling ea limela le liphoofolo.
Ho ba le vithamine A e entsoeng pele, kapa retinol, e fumanoa ka botoro, mahe a linku, tlhapi, sebete, nama le lebese kaofela.
Mehloli ea limela tsa vithamine A e bitsoa provitamin A carotenoids mme e kenyelletsa beta-carotene, alpha-carotene, le beta-cryptoxanthin. 'Mele oa hau o nka li-precursor tsena mme o li fetisetsa ho mofuta oa vithamine A lisele tsa hau li hloka.
Li-carotenoids li fumaneha meroho e tala le e mosehla, hammoho le litholoana tsa meroho le meroho.
Vithamine A Litholoana
Liphuputso tse ling li bontšitse hore batho ba nang le mefuta e meng ea kankere ba na le vithamine A e tlase ka mali. Hape kaha vithamine A e kenyelelitsoe ho arohanngoa ha lisele, batho ba bang ba 'nile ba khothaletsa ho noa vithamine A bakeng sa ho phekola kapa ho thibela kankere, empa ha ho na bopaki ba khothatso ena. Tabeng ea ho tsuba sakerete, ho noa methapo ea beta-carotene ho ka 'na ha eketsa kotsi ea kankere.
U molemo ho fumana vithamine ea hau ho litholoana le meroho le mehloli e meng ea lijo ho e-na le ho tlatsetsa. Mohlomong ka lebaka la lik'hamphani tse ling tse molemo.
Empa haeba u nka li-supplement A vithamine, e-ba hlokolosi, haholo-holo haeba u imme. Ha e le hantle, basali ba nang le moimana ha baa lokela ho nka li-supplements A ntle le ho bua le ngaka pele.
Ho nka mefuta e mengata ea vithamine ea pele ea vithamine e entsoeng pele ho nako ho ka fella ka ho noa ha vithamine A. Setsi sa Meriana se ikemiselitse hore maemo a ka holimo a khonehang a be 3 000 mcg RAE ka letsatsi. Vithamine A e nang le chefo e ka lebisa ho bofokoli ba tsoalo, ho se sebetse ha sebete, le ho fokotsa lebelo la masapo a masapo le ka etsang hore osteoporosis e be teng.
Lisebelisoa:
National Academy of Sciences, Engineering, le Medicine, Health le Medicine Division. "Dietary Reference Intakes Tables le Tlhahlobo." E fihlile ka la 4 April, 2016. http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.
Mekhatlo ea Sechaba ea Bophelo. "Vithamine A." E fihlile ka la 4 April, 2016. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
Mekhatlo ea Sechaba ea Bophelo, Ofisi ea Lijo tsa Lijo. "Lethathamo la" Vitamin A "la Bo-rakhoebo. Le fihletsoe ka la 4 April, 2016. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/.