Vitamin A

Vitamin A sinadarin bitamin ne mai narkewa wanda yake cikin hanta.

Akwai bitamin A iri biyu wadanda ake samu a abinci.

• An samo ingantaccen bitamin A cikin kayayyakin dabbobi kamar su nama, kifi, kaji, da abincin kiwo.
• Ana samun Provitamin A a cikin abinci mai tushen tsiro kamar 'ya'yan itace da kayan marmari. Mafi yawan nau'in pro-bitamin A shine beta-carotene.

Vitamin A kuma ana samun sa a kayan abincin. Mafi yawanci yakan zo ne a cikin hanyar retinyl acetate ko retinyl palmitate (preformed bitamin A), beta-carotene (provitamin A) ko kuma hadewar preformed da provitamin A.

Vitamin A yana taimakawa wajen samarwa da kuma kiyaye lafiyayyun hakora, kasusuwa da kasusuwa mai laushi, membranes, da fata. An kuma san shi da suna 'retinol' saboda yana samar da launuka a cikin idon kwayar ido.

Vitamin A yana inganta gani da kyau, musamman a karamin haske. Hakanan yana da rawa wajen haihuwar lafiya da shayarwa.

Ana samun Vitamin A ta siffofi biyu:

• Retinol: Retinol wani nau'i ne na bitamin A. Ana samun sa a cikin hanta ta dabba, madara mai madara, da wasu abinci masu karfi.
• Carotenoids: Carotenoids launuka ne masu duhu (launuka masu launi). Ana samun su a cikin abincin shuke-shuke waɗanda zasu iya juya zuwa nau'in bitamin A. Akwai fiye da sanannun carotenoids 500. Suchaya daga cikin irin wannan carotenoid shine beta-carotene.

Beta-carotene antioxidant ne. Antioxidants suna kare sel daga lalacewar abubuwa da ake kira free radicals.

An yi imani da 'yanci na kyauta:

• Taimakawa ga wasu cututtuka na dogon lokaci
• Yi rawa a cikin tsufa

Cin tushen abinci na beta-carotene na iya rage haɗarin cutar kansa.

Etaarin Beta-carotene ba ze rage haɗarin cutar kansa ba.

Vitamin A ya fito ne daga tushen dabbobi, kamar su kwai, nama, madara mai ƙarfi, cuku, kirim, hanta, koda, kodin, da man kifi na halibut.

Koyaya, yawancin waɗannan hanyoyin, banda Vitamin A mai ƙarancin madara mai ƙarancin abinci, suna cike da wadataccen mai da ƙwanƙolin cholesterol.

Mafi kyawun hanyoyin bitamin A sune:

• Kwayar man hanta
• Qwai
• Foraure hatsi karin kumallo
• Madarar madara mara nauyi
• 'Ya'yan itacen lemu da rawaya da' ya'yan itatuwa
• Sauran hanyoyin beta-carotene kamar su broccoli, alayyafo, da mafi yawan duhu masu duhu, kayan lambu masu ganye

Yawan zurfin launi na 'ya'yan itace ko kayan lambu, mafi girman adadin beta-carotene. Kayan kayan lambu na beta-carotene ba su da mai-kuma ba su da cholesterol. Samuwarsu yana inganta idan aka ci waɗannan kafofin tare da mai.

Gurgunta:

Idan baku sami isasshen bitamin A ba, kuna da haɗarin matsalolin ido kamar:

• Makantar makantar dare
• Rashin lalacewar gawa wanda ba a iya juya shi da aka sani da xerophthalmia

Rashin bitamin A na iya haifar da hauhawar jini ko busasshiyar fata.

Babban bayani:

Idan ka sami bitamin A da yawa, zaka iya yin rashin lafiya.

• Babban adadin bitamin A na iya haifar da lahani na haihuwa.
• Cutar gubar bitamin A galibi tana faruwa yayin da babban mutum ya ɗauki IU dubu ɗari na IUs na bitamin A.
• Guba na bitamin A na iya faruwa a cikin manya waɗanda ke ɗaukar fiye da 25,000 IU a kai a kai a rana.

Jarirai da yara sun fi kulawa da bitamin A. Za su iya yin rashin lafiya bayan shan ƙananan ƙwayoyin bitamin A ko kayayyakin da ke ƙunshe da bitamin A kamar retinol (wanda ake samu a cikin mayukan fata).

Yawancin beta-carotene ba zai ba ku rashin lafiya ba. Koyaya, yawan beta-carotene na iya juya fata rawaya ko lemu. Launin fata zai dawo daidai idan kun rage shan beta-carotene.

Hanya mafi kyau don samun buƙatun yau da kullun na bitamin masu mahimmanci shine cin 'ya'yan itatuwa iri-iri, kayan lambu, abinci mai ƙanshi na abinci mai laushi, ɗanyen wake (busasshen wake), doya, da hatsi.

Hukumar Abinci da Abinci ta Cibiyar Magunguna - Abinda Aka Yi Magana game da Abinci (DRIs) An ba da shawarar Shiga ga mutane na bitamin A:

Jarirai (yawan cin abinci)

• 0 zuwa 6 watanni: microgram 400 kowace rana (mcg / rana)
• 7 zuwa 12 watanni: 500 mcg / rana

Babban Abinda Aka bada Shawara (RDA) na bitamin shine yawan kowane bitamin dayawa mutane zasu samu kowace rana. RDA na bitamin ana iya amfani dashi azaman manufa ga kowane mutum.

Yara (RDA)

• 1 zuwa 3 shekaru: 300 mcg / rana
• 4 zuwa 8 shekaru: 400 mcg / rana
• 9 zuwa 13 shekaru: 600 mcg / rana

Matasa da manya (RDA)

• Maza masu shekaru 14 zuwa sama: 900 mcg / rana
• Mata masu shekaru 14 zuwa sama: 700 mcg / rana (ga mata masu shekaru 19 zuwa 50, 770 mcg / rana yayin juna biyu da 1,300 mcg / rana yayin shayarwa)

Yaya yawan kowane bitamin da kuke buƙata ya dogara da shekarunku da jima'i. Sauran dalilai, kamar ciki da lafiyar ku, suma suna da mahimmanci. Tambayi mai ba ku kiwon lafiya wane nau'i ne mafi kyau a gare ku.

Retinol; Idanuwa; Retinoic acid; Carotenoids

• Amfanin Vitamin A
• Tushen Vitamin A

Mason JB. Vitamin, ma'adanai masu alama, da sauran kayan ƙarancin abinci. A cikin: Goldman L, Schafer AI, eds. Magungunan Goldman-Cecil. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: babi na 218.

Ross CA. Rashin bitamin A da wuce haddi A cikin: Kliegman RM, St. Geme JW, Blum NJ, Shah SS, Tasker RC, Wilson KM, eds. Nelson Littafin koyar da ilimin yara. 21st ed. Philadelphia, PA: Elsevier; 2020: babi na 61.

Salwen MJ. Vitamin da abubuwa masu alama. A cikin: McPherson RA, Pincus MR, eds. Henry's Clinical Diagnosis and Management by Hanyoyin Laboratory. 23 ga ed. St Louis, MO: Elsevier; 2017: babi na 26.

Don haka YT. Rashin cututtukan cututtuka na tsarin mai juyayi. A cikin: Daroff RB, Jankovic J, Mazziotta JC, Pomeroy SL, eds. Bradley's Neurology a cikin Clinical Practice. 7th ed. Philadelphia, PA: Elsevier; 2016: babi na 85.