Izibonelelo zeMpilo ezi-6 zeVitamin A, exhaswa yiSayensi

Umxholo

• 1. Khusela amehlo akho kubumfama bobusuku kunye nokwehla okuhambelana nobudala
• 2. Ngamana ungawunciphisa umngcipheko womhlaza othile
• 3. Ixhasa iNkqubo yokuSebenza ngokuZikhusela kwaMzimba
• 4. Kunciphisa umngcipheko wamabala amabala
• 5. Ixhasa impilo yamathambo
• 6. Ukukhuthaza ukukhula okunempilo kunye nokuzala kwakhona
• Ukuthatha iVitamin eninzi kakhulu kunokuba yingozi
• Umgca osezantsi

I-Vitamin A ligama elenziwe lafana nelo liqhelekileyo kwiqela leemveliso ezinyibilikayo ezinamafutha ezibaluleke kakhulu kwimpilo yabantu.

Zibalulekile kwiinkqubo ezininzi emzimbeni wakho, kubandakanya ukugcina umbono ophilileyo, ukuqinisekisa ukusebenza okuqhelekileyo kwamajoni akho omzimba kunye namalungu kunye nokunceda ukukhula okufanelekileyo kunye nokukhula kweentsana esibelekweni.

Kuyacetyiswa ukuba amadoda afumane i-900 mcg, abafazi i-700 mcg kunye nabantwana kunye nabakwishumi elivisayo i-300-600 mcg ye-vitamin A ngosuku ().

Iikhompawundi Vitamin A zifumaneka kuzo zombini izilwanyana kunye nokutya kwezityalo kwaye ziza ngeendlela ezimbini ezahlukeneyo: i-vitamin A eyenziwe kwangaphambili kunye ne-provitamin A.

Uvithamini A owaziwa kwangaphambili waziwa njengeyona vithamini isebenzayo, enokusetyenziswa ngumzimba wakho kanye njengokuba injalo. Ifumaneka kwiimveliso zezilwanyana kubandakanya inyama, inkukhu, intlanzi kunye nobisi kwaye kubandakanya iikhompawundi i-retinol, i-retinal kunye ne-retinoic acid.

I-Provitamin A carotenoids - i-alpha-carotene, i-beta-carotene kunye ne-beta-cryptoxanthin -ayifomu engasebenziyo yevithamini efumaneka kwizityalo.

Ezi khompawundi ziguqulelwa kwifom esebenzayo emzimbeni wakho. Umzekelo, i-beta-carotene iguqulelwa kwi-retinol (uhlobo olusebenzayo lwevithamini A) kumathumbu akho amancinci ().

Nazi izibonelelo ezi-6 ezibalulekileyo zempilo yevithamini A.

1. Khusela amehlo akho kubumfama bobusuku kunye nokwehla okuhambelana nobudala

I-Vitamin A ibalulekile ekugcineni amehlo akho.

IVithamini iyafuneka ukuguqula ukukhanya okubetha iliso lakho kwisiginali yombane enokuthunyelwa kwingqondo yakho.

Ngapha koko, enye yeempawu zokuqala zokunqongophala kukavithamini A inokuba bubumfama ebusuku, obaziwa njenge-nyctalopia ().

Ubumfama bobusuku buvela kubantu abanesiphene se-vitamin A, njengoko ivithamin yeyona nto iphambili kwi-pigment rhodopsin.

I-Rhodopsin ifunyenwe kwi-retina yeso lakho kwaye ibuthathaka kakhulu ekukhanyeni.

Abantu abakule meko basenokubona ngesiqhelo emini, kodwa banciphisile umbono ebumnyameni njengoko amehlo abo esokola ukuthatha ukukhanya kumanqanaba asezantsi.

Ukongeza kuthintelo lobumfama ebusuku, ukutya izixa ezaneleyo ze-beta-carotene kunokunceda ukucothisa ukwehla kwamehlo abanye abantu abanamava njengoko bekhula ().

Ukwehla kwe-macular degeneration (AMD) sesona sizathu siphambili sobumfama kwilizwe eliphuhlileyo. Nangona esona sizathu saso singaziwa, kucingelwa ukuba sisiphumo somonakalo weselula kwi-retina, ebangelwa luxinzelelo lwe-oxidative ().

Isifundo seSifo seLiso esiNxulumene noBudala sifumanise ukuba ukunika abantu abangaphezulu kweminyaka engama-50 ukubola kwamehlo isongezelelo se-antioxidant (kubandakanya i-beta-carotene) kunciphise umngcipheko wabo wokuphuhla kwe-macular degeneration ngama-25% ().

Nangona kunjalo, uphononongo lwamva nje lweCochrane lufumanise ukuba izongezo ze-beta-carotene zodwa azinakuthintela okanye zilibazise ukwehla kwamehlo okubangelwa yi-AMD ().

Ukutya inani elaneleyo levithamini A kuthintela ukukhula kobumfama ebusuku kwaye kunokunceda ukucothisa ukwehla okunxulumene nobudala kwamehlo akho.

2. Ngamana ungawunciphisa umngcipheko womhlaza othile

Umhlaza wenzeka xa iiseli ezingaqhelekanga ziqala ukukhula okanye zahlule ngendlela engalawulekiyo.

Njengoko ivithamin A idlala indima ebalulekileyo ekukhuleni nasekuphuculweni kweeseli zakho, ifuthe layo kumngcipheko womhlaza kunye nendima kuthintelo lomhlaza lunomdla kwizazinzulu (,).

Kwizifundo zokujonga, ukutya izixa eziphezulu zevithamini A ngohlobo lwe-beta-carotene kunxulunyaniswe nokwehla kwengozi yeentlobo ezithile zomhlaza, kubandakanya iHodgkin's lymphoma, kunye nomhlaza womlomo wesibeleko, wemiphunga kunye wesinyi (,,,).

Nangona kunjalo, nangona ukutya okuphezulu kwe-vitamin A evela kukutya kwezityalo kunxulunyaniswa nomngcipheko omncinci womhlaza, ukutya kwezilwanyana okuneefom ezisebenzayo zevithamini A akunxulunyaniswa ngendlela efanayo (,).

Ngokufanayo, izongezo ze vithamin A khange zibonise iziphumo ezifanayo eziluncedo ().

Ngapha koko, kolunye uphononongo, abantu abatshayayo abathatha izongezo ze-beta-carotene bafumana umngcipheko womhlaza wemiphunga (,,).

Okwangoku, ubudlelwane phakathi kwamanqanaba e-vitamin A emzimbeni nasemngciphekweni womhlaza awukaqondwa kakuhle.

Okwangoku, ubungqina obukhoyo bucebisa ukuba ukufumana ivithamin A eyoneleyo, ngakumbi kwizityalo, kubalulekile ukwahlula iseli esempilweni kwaye kunokunciphisa umngcipheko kwezinye iintlobo zomhlaza ().

Ukutya okwaneleyo i-vitamin A ekutyeni okutyala konke kunganciphisa umngcipheko wee-cancer ezithile, kubandakanya iHodgkin's lymphoma, kunye nomhlaza womlomo wesibeleko, wemiphunga kunye wesinyi. Nangona kunjalo, ubudlelwane phakathi kukavithamini A kunye nomhlaza abuqondwa kakuhle.

3. Ixhasa iNkqubo yokuSebenza ngokuZikhusela kwaMzimba

UVitamin A udlala indima ebalulekileyo ekugcineni ukhuselo lwendalo lomzimba wakho.

Oku kubandakanya imiqobo ethambekileyo emehlweni akho, imiphunga, amathumbu kunye namalungu esini anceda ukubambisa iintsholongwane kunye nezinye izinto ezosulelayo.

Ikwabandakanyeka kwimveliso kunye nokusebenza kweeseli ezimhlophe zegazi, ezinceda ukubamba nokucoca iibhaktheriya kunye nezinye izifo ezivela kwigazi lakho.

Oku kuthetha ukuba ukunqongophala kwivithamini A kunokunyusa ukubanakho kosulelo kwaye kulibazise ukubuyela kwimeko yesiqhelo xa ugula (,).

Ngapha koko, kumazwe apho usuleleko olufana nemasisi kunye nesifo seengcongconi zixhaphakile, ukulungisa ukusilela kwe-vitamin A ebantwaneni kubonisiwe ukunciphisa umngcipheko wokufa kwezi zifo ().

Ukuba ne-vitamin A eyaneleyo ekutyeni kwakho kunceda ukugcina amajoni akho omzimba esempilweni kwaye asebenze ngokusemandleni.

4. Kunciphisa umngcipheko wamabala amabala

Amabala sisifo esinganyangekiyo, nesikhawulezayo ukudumba kolusu.

Abantu abakule meko bakhula amabala abuhlungu kunye neentloko ezimnyama, ikakhulu ebusweni, ngasemva kunye nasesifubeni.

La mabala ayenzeka xa amadlala asebukhosini evaleka ngolusu olufileyo kunye neoyile. La madlala afunyanwa kulusu lwezinwele kulusu lwakho kwaye avelise i-sebum, ioyile, into ene-wax egcina ulusu lwakho luthambile kwaye lungangeni manzi.

Nangona amabala engenabungozi emzimbeni, i-acne inokuba nefuthe elibi kwimpilo yabantu yengqondo kwaye ikhokelele kukuzithemba okuphantsi, unxunguphalo kunye noxinzelelo ().

Indima ngqo edlalwa nguvithamini A kuphuhliso kunye nonyango lwe-acne ihlala ingacacanga ().

Kucetyisiwe ukuba ukunqongophala kukavithamini A kunokunyusa umngcipheko wokukhula kwamabala, njengoko kubangela ukuveliswa kweprotein keratin kwizinwele zakho (26,).

Oku kungonyusa umngcipheko wamabala ngokwenza ukuba kube nzima ngakumbi ukuba iiseli zolusu olufileyo zisuswe kwiifollic zeenwele, ezikhokelela ekuvaleni.

Olunye unyango olususelwa kuovithamini-A olwenzelwe amabala ngoku luyafumaneka ngugqirha.

I-Isotretinoin ngumzekelo omnye we-retinoid yomlomo esebenzayo ekunyangeni amabala abukhali. Nangona kunjalo, eli yeza linokuba neziphumo ebezingalindelekanga ezimandundu kwaye kufuneka lithathwe kuphela phantsi kweliso lonyango (,).

Eyona ndima ye vithamini A kuthintelo kunye nonyango lwe-acne akucaci. Nangona kunjalo, amayeza asekwe kuovithamini-A ahlala esetyenziselwa ukunyanga amabala abukhali.

5. Ixhasa impilo yamathambo

Izondlo eziphambili ezifunekayo ekugcineni amathambo asempilweni njengoko uneminyaka yobudala yiprotein, calcium kunye nevithamin D.

Nangona kunjalo, ukutya ivithamin A eyoneleyo kuyimfuneko ekukhuleni kakuhle kwethambo kunye nokukhula, kunye nokusilela kule vithamin kunxulunyaniswe nempilo yethambo.

Ngapha koko, abantu abanamanqanaba asezantsi egazi e-vitamin A basemngciphekweni omkhulu wokuqhekeka kwamathambo kunabantu abanamanqanaba asempilweni ().

Ukongeza, uhlalutyo lweemeta lwakutshanje lwezifundo zokufumanisa ukuba abantu abanelona nani liphezulu levithamini A kwisidlo sabo bane-6% yokunciphisa umngcipheko wokuqhekeka ().

Nangona kunjalo, amanqanaba asezantsi evithamini A ayinakuba kuphela kwengxaki xa kuziwa kwimpilo yethambo. Olunye uphononongo lufumanise ukuba abantu abafumana ivithamin A ephezulu banomngcipheko ophezulu wokuqhekeka ().

Nangona kunjalo, ezi zinto zifunyanisiweyo zonke zisekwe kwizifundo zokujonga, ezingakwaziyo ukubona unobangela kunye nesiphumo.

Oku kuthetha ukuba okwangoku, ikhonkco phakathi kwe-vitamin A kunye nempilo yethambo ayiqondwa ngokupheleleyo, kwaye kufuneka uvavanyo olulawulwayo ngakumbi ukuze kuqinisekiswe okubonwe kwizifundo zokujonga.

Khumbula ukuba imeko ye-vitamin A iyodwa ayiwuchazi umngcipheko wokuqhekeka, kunye nefuthe lokufumaneka kwezinye izakhamzimba eziphambili, njengevithamini D, ikwadlala indima ().

Ukutya inani elinconywayo levithamini A kunokunceda ukukhusela amathambo akho kunye nokunciphisa umngcipheko wokuqhekeka, nangona unxibelelwano phakathi kwale vithamini kunye nempilo yethambo lungaqondwa ngokupheleleyo.

6. Ukukhuthaza ukukhula okunempilo kunye nokuzala kwakhona

I-Vitamin A ibalulekile ekugcineni inkqubo yokuzala esempilweni kumadoda nakwabafazi, kunye nokuqinisekisa ukukhula okuqhelekileyo kunye nokukhula kweembumba ngexesha lokukhulelwa.

Izifundo zempuku ezivavanya ukubaluleka kwe vithamin A ekuzaleni kwendoda zibonise ukuba ukusilela kuthintela ukukhula kweeseli zedoda, kubangela ukungachumi (,).

Kwangokunjalo, izifundo zezilwanyana ziphakamise ukuba ukunqongophala kukavithamini A kwabasetyhini kunokuchaphazela ukuzala ngokunciphisa umgangatho weqanda kunye nokuchaphazela ukumiliselwa kweqanda esibelekweni ().

Kwabasetyhini abakhulelweyo, ivithamin A ikwabandakanyeka ekukhuleni nasekuphuhlisweni kwamalungu amaninzi aphambili kunye nolwakhiwo lomntwana ongekazalwa, kubandakanya amathambo, inkqubo yeemvakalelo, intliziyo, izintso, amehlo, imiphunga nepancreas.

Nangona kunjalo, nangona incinci kakhulu kunesiphene se-vitamin A, i-vitamin A eninzi xa ukhulelwe inokuba yingozi nakumntwana okhulayo kwaye ingakhokelela kwiziphene zokuzalwa (,).

Ke ngoko, uninzi lwabasemagunyeni kwezempilo bacebisa ukuba abasetyhini bakuphephe ukutya okuqulathe ubungakanani be-vitamin A, enje nge-pâté kunye nesibindi, kunye nezongezo ezine-vitamin A ngexesha lokukhulelwa.

Inani elaneleyo levithamini A ekudleni kubalulekile kwimpilo yokuzala kunye nokukhula okusempilweni kweentsana ngexesha lokukhulelwa.

Ukuthatha iVitamin eninzi kakhulu kunokuba yingozi

Vitamin A yivitamin enyibilikayo enamafutha, egcinwa emzimbeni wakho. Oku kuthetha ukuba ukusebenzisa kakhulu kunokukhokelela kumanqanaba ayityhefu.

I-Hypervitaminosis A ibangelwa kukutya kakhulu ivithamin A esele yenziwe ngaphambili ngokusebenzisa ukutya kwakho okanye izongezo ezinevithamini.

Iimpawu zingabandakanya isicaphucaphu, isiyezi, iintloko, iintlungu kwanokufa.

Nangona kunokubangelwa kukutya okugqithileyo ekudleni, oku kunqabile xa kuthelekiswa nokugqithisa okuvela kwizongezo kunye namayeza.

Ukongeza, ukutya okuninzi kwepritamin A kwifom yesityalo akubeki mngciphekweni ofanayo, njengoko ukuguqulwa kwayo kube kwifom esebenzayo emzimbeni wakho kulawulwa ().

Ukutya izixa eziphezulu zohlobo olusebenzayo lwevithamini A yokutya kwezilwanyana, amayeza okanye izongezo kunokuba yityhefu. Ukusetyenziswa kakhulu kwepritamin A yokutya kwezityalo akunakulindeleka.

Umgca osezantsi

Vitamin A ibalulekile kwiinkqubo ezininzi ezibalulekileyo emzimbeni wakho.

Isetyenziselwa ukugcina umbono osempilweni, ukuqinisekisa ukusebenza okuqhelekileyo kwamalungu akho kunye namajoni omzimba, kunye nokuseka ukukhula okuqhelekileyo kunye nokukhula kweentsana esibelekweni.

Zombini zincinci kakhulu kwaye zininzi kakhulu iivithamini A zinokuba neziphumo ezibi kwimpilo yakho.

Eyona ndlela yokuqinisekisa ukuba ufumana ibhalansi ilungile kukutya ukutya okune-vitamin-A njengenxalenye yokutya okuqhelekileyo kunye nokuthintela ukongeza imali eninzi.