Abincin da ke cike da bitamin A

Wadatacce

• Jerin abinci mai wadataccen bitamin A
• Shawara kashi na bitamin A kullum

Abincin da ke cike da Vitamin A galibi hanta ne, gwaiduwa da kifin mai. Kayan lambu kamar su karas, alayyaho, mangwaro da gwanda su ma ingantattun hanyoyin samun wannan bitamin ne domin suna dauke da sinadarin carotenoids, sinadarin da a jiki zai rikide ya zama bitamin A.

Vitamin A yana da ayyuka kamar kiyaye hangen nesa, lafiyar fata da gashi, ƙarfafa garkuwar jiki da tabbatar da ingantaccen aiki na gabobin haihuwa na Organs. A matsayin antioxidant, yana da mahimmanci don hana saurin tsufa, cututtukan zuciya da jijiyoyin jini.

Jerin abinci mai wadataccen bitamin A

Tebur da ke ƙasa yana nuna adadin bitamin A da ke cikin 100 g na abinci:

Hakanan za'a iya samun Vitamin A a cikin kari kamar su hanta mai mai, wanda za'a iya amfani da shi idan aka sami rashi na bitamin A, in aka bi jagorar likitanci ko abinci mai gina jiki. Kwayar cututtukan rashin bitamin A na iya bayyana tare da raunin fata, cututtuka masu yawa da makantar dare, wanda shine wahalar daidaita hangen nesa a wuraren da ƙananan haske. Yawancin lokaci lalacewar da rashin bitamin A ke haifarwa na iya juyawa, kuma ya kamata a ɗauki abubuwan bitamin don samar da rashi, a cewar shawarar likita.

Shawara kashi na bitamin A kullum

Bukatun Vitamin A sun banbanta gwargwadon matakin rayuwa:

• Yara 0 zuwa watanni 6: 400 mcg / rana
• Yara jarirai 6 zuwa 12: 500 mcg / rana
• Yara daga shekara 1 zuwa 3: 300 mcg / rana
• Yara masu shekaru 4 zuwa 8: 400 mcg / rana
• Yara daga 9 zuwa 13 shekaru: 600 mcg / rana
• 'Yan mata daga shekaru 9 zuwa 13: 600 mcg / rana
• Maza daga shekaru 14: 900 mcg / rana
• Mata daga shekaru 14: 700 mcg / rana
• Mata masu ciki: 750 zuwa 770 mcg / rana
• Jarirai: 1200 zuwa 1300 mcg / rana

Wadannan dabi'u sune mafi karancin adadin bitamin A wanda yakamata a sha a kowace rana dan kula da yadda kwayoyin halitta suke gudanar da ayyukansu.

Abincin iri daban-daban ya isa don cimma adadin yau da kullun na bitamin A, don haka dole ne a kula yayin amfani da abubuwan bitamin ba tare da jagorar likita ko na abinci ba, saboda yawan bitamin A shima yana haifar da lahani ga lafiya. Wasu daga cikin alamomin da suka danganci yawan wannan bitamin sune ciwon kai, kasala, rashin gani, bacci, tashin zuciya, rashin cin abinci, kaikayi da fatar fata da zubar gashi.