Ukutya okunotye ivithamini A
Umxholo
Ukutya okunotye kakhulu kwiVitamin A ikakhulu sisibindi, iqanda leqanda kunye neoyile yeentlanzi. Imifuno enjengeminqathe, isipinatshi, imango kunye nepapaya nazo ziyimithombo elungileyo yale vithamini kuba inee carotenoids, into leyo emzimbeni eya kuguqulwa ibe yivithamini A.
IVitamin A inemisebenzi efana nokugcina umbono, ulusu kunye nempilo yeenwele, ukomeleza amajoni omzimba kunye nokuqinisekisa ukusebenza ngokukuko kwamalungu okuzala. Njenge-antioxidant, kubalulekile ukuthintela ukwaluphala ngaphambi kwexesha, isifo sentliziyo kunye nomhlaza.
Uluhlu lokutya okunotye ivithamini A
Itheyibhile engezantsi ibonisa ubungakanani bevithamini A ekhoyo kwi-100 g yokutya:
| Ukutya okunotyebi kwivithamini A yezilwanyana | Vitamin A (mcg) |
| Ikhowudi yeoyile yesibindi | 30000 |
| Isibindi senkomo eyosiweyo | 14200 |
| Isibindi senkukhu eyosiweyo | 4900 |
| Isonka samasi se-Cottage | 653 |
| Ibhotolo ngetyuwa | 565 |
| Iintlanzi zaselwandle ezinomphunga | 171 |
| Iqanda elibilisiweyo | 170 |
| Iimbatyisi eziphekiweyo | 146 |
| Ubisi lonke lwenkomo | 56 |
| I-yogurt yendalo | 30 |
| Ukutya okunotye ivithamini A yemvelaphi yezityalo | Vitamin A (mcg) |
| Iminqathe eluhlaza | 2813 |
| Iitapile eziphekiweyo | 2183 |
| Iminqathe ephekiweyo | 1711 |
| Ispinatshi esiphekiweyo | 778 |
| Isipinatshi eluhlaza | 550 |
| imango | 389 |
| Ipepile ephekiweyo | 383 |
| Chard ephekiweyo | 313 |
| Isilili eluhlaza | 217 |
| Ipruni | 199 |
| I-broccoli ephekiweyo | 189 |
| Imelon | 167 |
| Ipapaya | 135 |
| Itumato | 85 |
| Iponyoponyo | 66 |
| Beet eziphekiweyo | 20 |
I-Vitamin A ikwafumaneka kwizongezo ezinje nge-oyile yesibindi sentlanzi, enokusetyenziswa kwimeko yokusilela kwe-vitamin A, kulandela isikhokelo sonyango okanye sesondlo. Iimpawu zokunqongophala kukavithamini A kunokubonakalisa ngezilonda kulusu, ukosuleleka rhoqo kunye nobumfama ebusuku, obu bubunzima bokulungelelanisa umbono kwiindawo ezinokukhanya okuphantsi. Ngokwesiqhelo umonakalo obangelwe kukunqongophala kukavithamini A uyabuyela umva, kwaye izongezo zevithamini kufuneka zithathwe ukubonelela ukusilela, ngokweengcebiso zonyango.
Kunconywe idosi yemihla ngemihla yevithamini A
Izidingo zikaVitamin A ziyahluka ngokwamanqanaba obomi:
- Iintsana ezi-0 ukuya kwezi-6 iinyanga: 400 mcg / ngosuku
- Iintsana ezi-6 ukuya kwi-12 iinyanga: 500 mcg / ngosuku
- Abantwana ukusuka kwiminyaka eli-1 ukuya kwemi-3: 300 mcg / ngosuku
- Abantwana abaneminyaka emi-4 ukuya kweli-8 ubudala: 400 mcg / ngosuku
- Amakhwenkwe aneminyaka eli-9 ukuya kweli-13 ubudala: 600 mcg / ngosuku
- Amantombazana aneminyaka eli-9 ukuya kweli-13 ubudala: 600 mcg / ngosuku
- Amadoda aneminyaka eli-14 ubudala: 900 mcg / ngosuku
- Abafazi abaneminyaka eli-14 ubudala: 700 mcg / ngosuku
- Abafazi abakhulelweyo: 750 ukuya kwi-770 mcg / ngosuku
- Iintsana: 1200 ukuya kwi-1300 mcg / ngosuku
La maxabiso lelona xabiso lisezantsi levithamini A ekufuneka ingene ngemini ukugcina ukusebenza kakuhle komzimba.
Ukutya okungafaniyo kwanele ukufezekisa idosi yansuku zonke ye-vitamin A, ke kufuneka unonophelo xa usebenzisa izongezo zevithamini ngaphandle kolawulo lwezonyango okanye lokondla, njengoko i-vitamin A engaphezulu ibangela nomonakalo empilweni. Ezinye zeempawu ezinxulumene nokugqitha kweli vithamini ziintloko, ukudinwa, ukungaboni kakuhle, ukozela, isicaphucaphu, ukuphelelwa ngumdla wokutya, ukurhawuzelela kunye nokuqaqamba kolusu kunye nokulahleka kweenwele.
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