Vitamin A: Fa'idodi, rashi, guba da sauransu

Wadatacce

• Menene Vitamin A?
• Ayyuka a Jikinku
• Amfanin Lafiya
• Mai Magungunan Magunguna
• Mahimmanci don lafiyar Ido kuma Yana hana lalacewar Macular
• Zai Iya Kare Kan Wasu Cutar Sankara
• Yana da mahimmanci don Haihuwa da Ci gaban Haihuwa
• Boost your Tsarin Jiki
• Rasawa
• Tushen abinci
• Abin sha mai guba da kuma shawarwari
• Layin .asa

Vitamin A sinadarin mai narkewa ne wanda yake taka muhimmiyar rawa a jikin ku.

Ya wanzu ta dabi'a a cikin abincin da kuke ci kuma za'a iya cinye shi ta hanyar kari.

Wannan labarin yana tattauna bitamin A, gami da fa'idodinsa, tushen abinci, da kuma rashi da yawan guba.

Menene Vitamin A?

Kodayake ana daukar bitamin A a matsayin mai gina jiki mara amfani, amma da gaske suna ne ga rukunin mahaɗan mai narkewa, wanda ya haɗa da retinol, retinal da retinyl esters ().

Akwai nau'ikan bitamin A guda biyu da ake samu a cikin abinci.

Abubuwan da aka tanada na bitamin A - retinol da retinyl esters - na faruwa ne kawai a cikin kayayyakin dabbobi, kamar su kiwo, hanta da kifi, yayin da kuma sinadarin carotenoids suna da yawa a cikin kayan abinci kamar 'ya'yan itace, kayan lambu da mai ().

Don amfani dasu, dole ne jikinku ya canza duka nau'ikan bitamin A zuwa ƙwayar ido da kuma retinoic acid, siffofin aiki na bitamin.

Saboda bitamin A mai narkewa ne mai narkewa, ana ajiye shi a cikin kayan jikin don amfani daga baya.

Mafi yawan bitamin A a jikinka ana ajiye shi a cikin hanta a cikin sigar retinyl esters ().

Wadannan esters din sai suka kasu kashi-trans-retinol, wanda yake daure ga retinol mai daure protein (RBP). Daga nan sai ya shiga cikin jini, a lokacin ne jikinka zai iya amfani da shi ().

Vitamin A kalma ce ta jinsin mahaɗan mai narkewa wanda ake samu a cikin abincin dabbobi da na shuka.

Ayyuka a Jikinku

Vitamin A yana da mahimmanci ga lafiyar ku, tallafawa ci gaban kwayar halitta, aikin garkuwar jiki, ci gaban tayi da hangen nesa.

Zai yiwu ɗayan sanannun ayyukan bitamin A shine rawar sa a hangen nesa da lafiyar ido.

Retinal, nau'in aiki na bitamin A, yana haɗuwa da furotin opsin don ƙirƙirar rhodopsin, kwayar halittar da ake buƙata don ganin launi da hangen nesa mai ƙarancin haske ().

Hakanan yana taimakawa wajen kiyayewa da kula da jijiyar - farfin ido na waje - da mahaɗar - ɗan siriri ne wanda yake rufe saman idonka da kuma cikin cikin ƙwan ido ().

Bugu da kari, bitamin A yana taimakawa kula da kyallen takarda kamar fata, hanji, huhu, mafitsara da kunnen ciki.

Yana tallafawa aikin rigakafi ta hanyar tallafawa ci gaba da rarrabawar ƙwayoyin T, wani nau'in ƙwayoyin farin jini wanda ke kare jikinku daga kamuwa da cuta ().

Abin da ya fi haka, bitamin A yana tallafawa ƙwayoyin fata masu lafiya, haihuwar namiji da mace da ci gaban tayi ().

Ana bukatar bitamin A don lafiyar ido, hangen nesa, aikin garkuwar jiki, ci gaban kwayar halitta, haifuwa da kuma ci gaban tayi.

Amfanin Lafiya

Vitamin A muhimmin sinadari ne wanda yake amfani da lafiya ta hanyoyi da dama.

Mai Magungunan Magunguna

Provitamin A carotenoids kamar beta-carotene, alpha-carotene da beta-cryptoxanthin sune magabatan bitamin A kuma suna da kayan antioxidant.

Carotenoids suna yaƙar ƙwayoyin cuta - ƙwayoyi masu saurin tasiri waɗanda zasu iya cutar da jikin ku ta hanyar haifar da gajiya ().

An danganta danniya mai kumburi zuwa cututtuka daban-daban na yau da kullun kamar ciwon sukari, ciwon daji, cututtukan zuciya da kuma koma baya ().

Abincin da ke cikin carotenoids yana da alaƙa da ƙananan haɗarin yawancin waɗannan yanayi, kamar cututtukan zuciya, ciwon huhu na huhu da ciwon sukari (,,).

Mahimmanci don lafiyar Ido kuma Yana hana lalacewar Macular

Kamar yadda aka ambata a sama, bitamin A yana da mahimmanci ga gani da lafiyar ido.

Amfanin abinci mai gina jiki na bitamin A yana taimakawa kariya daga wasu cututtukan ido, irin su lalacewar cutar macular (AMD).

Nazarin ya nuna cewa yawan jini na beta-carotene, alpha-carotene da beta-cryptoxanthin na iya rage haɗarinku na AMD har zuwa 25% ().

Wannan haɗarin haɗarin yana da alaƙa da ƙwayoyin carotenoid 'kariya na kayan macular ta ƙananan matakan damuwar rashin ƙarfi.

Zai Iya Kare Kan Wasu Cutar Sankara

Saboda kaddarorinsu na antioxidant, 'ya'yan itacen carotenoid masu yalwa da kayan marmari na iya kariya daga wasu nau'ikan cutar kansa.

Misali, binciken da aka yi a kan manya 10,000 ya tabbatar da cewa masu shan sigari da ke da matakin jini mafi girma na alpha-carotene da beta-cryptoxanthin suna da kasada 46% da 61% na rashin mutuwa daga cutar huhu, bi da bi, fiye da waɗanda ba masu shan sigari ba tare da mafi ƙarancin ci. na wadannan abubuwan gina jiki ().

Mene ne ƙari, nazarin tube-tube yana nuna cewa retinoids na iya hana haɓakar wasu ƙwayoyin kansa, kamar mafitsara, nono da ƙwarjin kwan mace ().

Yana da mahimmanci don Haihuwa da Ci gaban Haihuwa

Vitamin A yana da mahimmanci ga haihuwar mace da namiji saboda yana taka rawa a cikin maniyyi da kuma bunkasa kwai.

Hakanan yana da mahimmanci ga lafiyar mahaifa, cigaban kayan tayi da kiyaye su, da kuma ci gaban tayi ().

Sabili da haka, bitamin A yana da mahimmanci ga lafiyar uwa da tayi da waɗanda ke ƙoƙarin ɗaukar ciki.

Boost your Tsarin Jiki

Vitamin A yana tasiri lafiyar jiki ta hanyar amsoshi masu motsawa waɗanda ke kare jikinka daga cututtuka da cututtuka.

Vitamin A yana cikin ƙirƙirar wasu ƙwayoyin halitta, gami da ƙwayoyin B- da T, waɗanda ke taka rawa a tsakiyar martanin da ke ba da kariya daga cuta.

Rashin rashi a cikin wannan na gina jiki yana haifar da ƙara matakan ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin cuta da ke rage haɓakar amsawar aiki da aiki ().

Vitamin A yana tasiri tasirin lafiya ta hanyar sanya damuwa a cikin dubawa, yana inganta garkuwar jikinka da kuma kariya daga wasu cututtuka.

Rasawa

Kodayake rashi bitamin A ba safai yake faruwa ba a cikin ƙasashe masu tasowa kamar Amurka, amma ya zama gama gari a ƙasashe masu tasowa, saboda waɗannan alƙaluman na iya samun wadataccen hanyoyin samun abinci mai inganci na bitamin A da furotin A carotenoid

Rashin bitamin A na iya haifar da mummunan rikitarwa na lafiya.

A cewar WHO, karancin bitamin A shi ne kan gaba wajen haifar da makanta ga yara a duniya.

Rashin Vitamin A shima yana kara tsanani da kuma barazanar mutuwa daga kamuwa da cutar kamar kyanda da gudawa (,).

Bugu da ƙari, rashin bitamin A yana haifar da haɗarin ƙarancin jini da mutuwa ga mata masu juna biyu kuma yana yin tasiri ga ɗan tayi ta hanyar rage saurin girma da ci gaba ().

Severeananan alamun alamun rashin ƙarfi na bitamin A sun haɗa da batutuwan fata kamar hyperkeratosis da ƙuraje (,).

Wasu kungiyoyi kamar jarirai wadanda basu cika haihuwa ba, mutane masu fama da cutar cystic fibrosis da mata masu ciki ko masu shayarwa a kasashe masu tasowa sun fi fuskantar barazanar karancin bitamin A ().

Rashin bitamin A na iya haifar da makanta, haɓaka haɗarin kamuwa da cuta, rikicewar ciki da kuma lamuran fata.

Tushen abinci

Akwai hanyoyin abinci da yawa na bitamin A da preitamin A carotenoids.

Jikin ku ya rigaya ya shagaltar dashi kuma zaiyi amfani dashi fiye da tushen tushen tsire-tsire na sinadarin provitamin A carotenoids.

Bodyarfin jikin ku don canzawa carotenoids, kamar beta-carotene, zuwa aiki bitamin A ya dogara da dalilai da yawa - ciki har da kwayoyin, abinci, lafiyar gaba ɗaya da magunguna ().

A saboda wannan dalili, waɗanda ke bin abincin tsirrai - musamman vegans - ya kamata su yi taka tsantsan game da samun wadataccen abinci mai wadataccen carotenoid.

Abincin mafi girma a cikin ingantaccen bitamin A shine:

• Kwai gwaiduwa
• Naman sa hanta
• Liverwurst
• Butter
• Kwayar man hanta
• Hantar kaji
• Kifi
• Cheddar cuku
• Naman alade
• Sarki mackerel
• Kifi

Abincin da ke cikin provitamin A carotenoids kamar beta-carotene sun hada da (25, 26):

• Dankali mai zaki
• Kabewa
• Karas
• Kale
• Alayyafo
• Ganyen Dandelion
• Kabeji
• Chard na Switzerland
• Red barkono
• Collard ganye
• Bayar
• Kabejin Butternut

Cikakken bitamin A ya wanzu a cikin abincin dabbobi kamar hanta, kifin kifi da yolks, yayin da ake samun sinadarin carotenoids a cikin abincin tsirrai, gami da dankali mai zaki, kabeji da kabeji.

Abin sha mai guba da kuma shawarwari

Kamar yadda rashi bitamin A zai iya yin tasiri ga lafiyar jiki, yin yawa yana iya zama haɗari.

Tallafin yau da kullun (RDA) don bitamin A shine 900 mcg da 700 mcg kowace rana ga maza da mata, bi da bi - wanda za'a iya isa cikin sauƙin ta hanyar bin abinci mai cikakken abinci (27).

Koyaya, yana da mahimmanci kada ku wuce iyakar babba (UL) na 10,000 IU (3,000 mcg) don manya don hana guba (27).

Kodayake yana yiwuwa a cinye tsayayyen bitamin A ta hanyar tushen dabba kamar hanta, yawan guba yana da alaƙa da haɗuwa da ƙarin ƙarin abinci da magani tare da wasu magunguna, kamar Isotretinoin (,).

Tunda bitamin A mai narkewa ne mai narkewa, ana adana shi a jikinku kuma zai iya kaiwa matakan rashin lafiya na tsawon lokaci.

Shan bitamin A da yawa na iya haifar da mummunan sakamako kuma zai iya zama mawuyaci idan aka sha shi a cikin ƙananan allurai.

Cutar ƙwayar bitamin A mai saurin faruwa a cikin ɗan gajeren lokaci lokacin da guda ɗaya, mai ƙarfi mai yawa na bitamin A ya cinye, yayin da yawan ciwon haɗari ke faruwa yayin da allurai fiye da sau 10 RDA ke sha cikin tsawon lokaci ().

Abubuwan da suka fi dacewa na cututtukan bitamin A na yau da kullun - wanda ake kira sau da yawa kamar hypervitaminosis A - sun haɗa da:

• Damun hangen nesa
• Hadin gwiwa da ciwon kashi
• Rashin cin abinci
• Tashin zuciya da amai
• Hasken rana
• Rashin gashi
• Ciwon kai
• Fata mai bushewa
• Lalacewar hanta
• Jaundice
• Rashin jinkiri
• Rage yawan ci
• Rikicewa
• Fata mai kaushi

Kodayake ba shi da yawa fiye da yawan cutar bitamin A, yawancin cutar bitamin A yana da alaƙa da alamun cututtuka masu tsanani, gami da haɗarin hanta, ƙara ƙarfin jiki da ma mutuwa ().

Abin da ya fi haka, guba na bitamin A na iya yin mummunan tasiri ga lafiyar uwa da tayin kuma yana iya haifar da lahani na haihuwa ().

Don kauce wa cutar guba, kauce daga manyan ƙwayoyin bitamin A.

UL don bitamin A ya shafi tushen abincin dabbobi na bitamin A, da kuma abubuwan bitamin A.

Babban cin abinci na carotenoids ba shi da alaƙa da guba, kodayake karatu yana haɗuwa da abubuwan beta-carotene tare da haɗarin cutar kansa na huhu da cututtukan zuciya a cikin masu shan sigari ().

Tunda yawan bitamin A na iya zama cutarwa, tuntuɓi likitanka kafin shan ƙwayoyin bitamin A.

Gubawar bitamin A na iya haifar da alamomi, kamar cutar hanta, rikicewar gani, tashin zuciya har ma da mutuwa. Yakamata a guji abubuwanda ke amfani da bitamin A mai yawa sai dai idan likitanka ya ba da umarnin.

Layin .asa

Vitamin A sinadarin mai narkewa ne mai matukar mahimmanci ga garkuwar jiki, lafiyar ido, haifuwa da kuma ci gaban tayi.

Dukansu rashi da rarar rashi na iya haifar da sakamako mai tsanani, don haka yayin da yake da mahimmanci don saduwa da RDA na 700-900 mcg kowace rana don manya, kada ku wuce iyaka na sama na 3,000 mcg.

Ingantaccen, daidaitaccen abinci shine babbar hanya don wadata jikin ku da adadin lafiya na wannan mahimmin abincin.