Fa'idodin Vitamin A guda 6 na Kiwon Lafiya, wanda Kimiyya ke tallafawa

Wadatacce

• 1. Yana Kare Idanunka Daga Makafin Dare Da Raguwar Zamani
• 2. Mai Iya Rage Haɗarinku Na Wasu Sankarau
• 3. Tallafawa Lafiya na Rigakafi
• 4. Yana Rage Haɗarin Kuraje
• 5. Yana tallafawa Lafiyar Kashi
• 6. Yana inganta Ci gaban lafiya da haifuwa
• Shan Yawan Vitamin A Na Iya Zama Mai Hadari
• Layin .asa

Vitamin A kalma ce ta jumla ga ƙungiyar mahaɗan mai narkewa mai mahimmanci ga lafiyar ɗan adam.

Suna da mahimmanci ga matakai da yawa a jikinka, haɗe da kiyaye hangen nesa, tabbatar da aiki na yau da kullun na garkuwar jikinka da gabobin ka da kuma taimakon girma da ci gaban jarirai a cikin mahaifa.

An ba da shawarar cewa maza su sami mcg 900, mata 700 mcg da yara da matasa 300-600 mcg na bitamin A kowace rana ().

Ana samun mahadi na bitamin A a cikin abincin dabbobi da na tsire-tsire kuma sun zo cikin sifofi daban-daban guda biyu: bitamin A da aka ƙaddara da kuma provitamin A.

An san preformed bitamin A azaman nau'in bitamin mai aiki, wanda jikinku zai iya amfani dashi kamar yadda yake. An samo shi a cikin kayan dabbobi ciki har da nama, kaza, kifi da kiwo kuma ya haɗa da mahaɗan retinol, retinal da retinoic acid.

Provitamin A carotenoids - alpha-carotene, beta-carotene da beta-cryptoxanthin - su ne nau'ikan bitamin da ke aiki a cikin tsirrai.

Wadannan mahadi suna canzawa zuwa sifar aiki a jikinka. Misali, an canza beta-carotene zuwa retinol (wani nau'in aiki na bitamin A) a cikin karamar hanjinka ().

Anan akwai mahimman amfanin lafiyar bitamin A.

1. Yana Kare Idanunka Daga Makafin Dare Da Raguwar Zamani

Vitamin A yana da mahimmanci don kiyaye idanunka.

Ana buƙatar bitamin don canza haske wanda ya faɗi idanunku zuwa siginar lantarki wanda za'a iya aikawa zuwa kwakwalwarku.

A zahiri, ɗayan alamun farko na rashi bitamin A na iya zama makantar dare, da aka sani da nyctalopia ().

Makantar dare na faruwa a cikin mutanen da ke fama da rashi bitamin A, saboda bitamin babban ɓangare ne na launin rhodopsin.

Rhodopsin ana samun sa a kwayar idon ku kuma yana da matukar tasiri ga haske.

Mutanen da ke da wannan yanayin suna iya gani yau da kullun, amma sun rage gani a cikin duhu yayin da idanunsu ke faman ɗaukar haske a ƙananan matakan.

Bugu da ƙari don hana makantar dare, cin abinci mai yawa na beta-carotene na iya taimakawa rage jinkirin gani da wasu mutane ke fuskanta yayin da suka tsufa ().

Cutar tsufa da alaƙa da shekaru (AMD) ita ce babbar hanyar makanta a cikin ƙasashe masu tasowa. Kodayake ba a san ainihin sanadinsa ba, ana tsammanin sakamakon lalacewar salula ne a cikin kwayar ido, wanda ake dangantawa da danniya mai kumburi ().

Nazarin Cututtukan Ciwon Ido mai alaƙa da shekaru ya gano cewa baiwa mutane sama da shekaru 50 tare da rage gurɓataccen gani wani ƙarin sinadarai na antioxidant (gami da beta-carotene) ya rage haɗarin ci gaba da lalata cutar ta hanyar 25% ().

Koyaya, binciken Cochrane na baya-bayan nan ya gano cewa abubuwan beta-carotene kadai ba zai hana ko jinkirta raguwar gani da AMD ya haifar ba ().

Cin abinci mai yawa na bitamin A yana hana ci gaban makantar dare kuma yana iya taimakawa jinkirin ƙarancin gani da tsufa.

2. Mai Iya Rage Haɗarinku Na Wasu Sankarau

Ciwon daji yana faruwa yayin da ƙwayoyin cuta marasa kyau suka fara girma ko rarrabawa ta hanyar da ba a sarrafa su.

Kamar yadda bitamin A ke taka muhimmiyar rawa a cikin ci gaban da ci gaban ƙwayoyinku, tasirinsa akan haɗarin cutar kansa da rawar da yake takawa wajen rigakafin cutar kansa yana da amfani ga masana kimiyya (,).

A cikin karatun boko, cin abinci mai yawa na bitamin A a cikin nau'in beta-carotene an danganta shi da raguwar haɗarin wasu nau'o'in cutar kansa, gami da Hodgkin's lymphoma, da kuma cutar sankarar mahaifa, huhu da mafitsara (,,,).

Amma duk da haka, kodayake yawan cin bitamin A daga abincin shuke-shuke an alakanta shi da rage haɗarin cutar kansa, abincin dabbobi wanda ya ƙunshi nau'ikan bitamin A ba a haɗe su ta hanya ɗaya (,).

Hakanan, abubuwan bitamin A ba su nuna sakamako mai fa'ida iri ɗaya ba ().

A zahiri, a cikin wasu nazarin, masu shan sigari da ke shan abubuwan karin beta-carotene sun sami ƙarin haɗarin cutar kansa ta huhu (,,).

A yanzu haka, har yanzu ba a fahimci alaƙar da ke tsakanin matakan bitamin A a jikinku da haɗarin kansa ba.

Duk da haka, shaidun yanzu suna nuna cewa samun isasshen bitamin A, musamman daga shuke-shuke, yana da mahimmanci ga rawan ƙoshin lafiya kuma yana iya rage haɗarinku na wasu nau'ikan cutar kansa ().

Samun isasshen bitamin A daga dukan abincin shuke-shuke na iya rage haɗarin wasu cututtukan kansa, gami da lymphoma na Hodgkin, da ciwon sankarar mahaifa, huhu da mafitsara. Koyaya, ba a fahimci dangantakar dake tsakanin bitamin A da cutar daji ba.

3. Tallafawa Lafiya na Rigakafi

Vitamin A na taka muhimmiyar rawa wajen kiyaye abubuwan kariya na jikinka.

Wannan ya hada da shinge na hanci a idanunku, huhu, hanji da al'aura wadanda ke taimakawa tarkon kwayoyin cuta da sauran kwayoyin cuta.

Hakanan yana cikin samarwa da aikin farin ƙwayoyin jini, wanda ke taimakawa kamawa da share ƙwayoyin cuta da sauran ƙwayoyin cuta daga jinin ku.

Wannan yana nufin cewa karancin bitamin A na iya kara saurin kamuwa da cututtuka da kuma jinkirta murmurewar ku lokacin da kuka fara rashin lafiya (,).

A zahiri, a cikin ƙasashe inda kamuwa da cuta kamar kyanda da zazzabin cizon sauro suka zama ruwan dare, gyara rashi bitamin A ga yara ya nuna rage haɗarin mutuwa daga waɗannan cututtukan ().

Samun wadataccen bitamin A a cikin abincinka yana taimakawa kiyaye garkuwar jikinka lafiya da aiki a mafi kyau.

4. Yana Rage Haɗarin Kuraje

Acne wani ciwo ne na rashin lafiyar fata.

Mutanen da ke cikin wannan yanayin suna haifar da raɗaɗi mai raɗaɗi da baƙar fata, galibi akan fuska, baya da kirji.

Wadannan tabo suna faruwa lokacinda gyambon ciki ya toshe da mataccen fata da mai. Wadannan gland din ana samun su a cikin gashin kan fatar ku kuma suna samar da sinadarin sebum, mai, mai laushi mai laushi wanda yake sanya fatar ku ta zama mai laushi da ruwa.

Kodayake wuraren ba su da lahani a zahiri, kuraje na iya yin mummunan tasiri ga lafiyar hankalin mutane kuma ya haifar da ƙanƙantar da kai, damuwa da damuwa ().

Ainahin rawar da bitamin A ke takawa a ci gaba da maganin cututtukan fata ba su da tabbas ().

An ba da shawara cewa rashi bitamin A na iya ƙara haɗarin kamuwa da cututtukan fata, saboda yana haifar da yawan haɓakar furotin a keɓaɓɓen gashinku (26,).

Wannan zai kara maka barazanar cututtukan fata ta yadda zai zama da wahala a cire kwayoyin halittun da suka mutu a cire su daga gashin gashi, wanda zai haifar da toshewa.

Wasu magunguna na bitamin-A don kuraje yanzu ana samunsu tare da takardar sayan magani.

Isotretinoin shine misali guda daya na maganin retinoid wanda yake da tasiri wajen magance ƙuraje mai tsanani. Koyaya, wannan magani na iya haifar da mummunan sakamako kuma dole ne kawai a sha shi a cikin kulawar likita (,).

Ainahin rawar bitamin A cikin rigakafi da maganin kuraje ba a bayyane ba. Amma duk da haka, ana amfani da magungunan bitamin-A don magance ƙuraje mai tsanani.

5. Yana tallafawa Lafiyar Kashi

Babban mahimman abubuwan gina jiki da ake buƙata don kiyaye kasusuwa masu lafiya yayin da kuka tsufa sunadarai ne, alli da bitamin D.

Koyaya, cin isasshen bitamin A shima ya zama dole don ci gaban ƙashi da ci gaba, kuma ƙarancin wannan bitamin an danganta shi da ƙarancin ƙashi.

A zahiri, mutane masu ƙananan matakan jini na bitamin A suna cikin haɗarin ɓarkewar kasusuwa fiye da mutanen da ke da ƙoshin lafiya ().

Bugu da ƙari, a cikin binciken da aka yi na kwanan nan na nazarin kulawa ya gano cewa mutanen da ke da yawancin adadin bitamin A a cikin abincin su yana da raguwar haɗarin ɓarkewar 6% ().

Duk da haka, ƙananan matakan bitamin A bazai zama matsala kawai ba idan ya shafi lafiyar ƙashi. Wasu nazarin sun gano cewa mutanen da ke yawan shan bitamin A suna da haɗarin karaya kuma ().

Kodayake duk da haka, waɗannan binciken duk sun dogara ne akan karatun boko, wanda ba zai iya ƙayyade dalili da sakamako ba.

Wannan yana nufin cewa a halin yanzu, ba a fahimci haɗin da ke tsakanin bitamin A da lafiyar ƙashi ba, kuma ana buƙatar ƙarin gwajin gwaji don tabbatar da abin da aka gani a cikin nazarin sa ido.

Ka tuna cewa matsayin bitamin A shi kaɗai baya yanke shawara game da haɗarin ka na ɓarkewa, da tasirin wadatar wasu mahimman abubuwan gina jiki, kamar bitamin D, suma suna taka rawa ().

Cin adadin da aka ba da shawarar na bitamin A na iya taimakawa kare kashin ku kuma rage haɗarin karaya, duk da cewa ba a fahimci haɗin tsakanin wannan bitamin da lafiyar ƙashi ba.

6. Yana inganta Ci gaban lafiya da haifuwa

Vitamin A yana da mahimmanci don kiyaye ingantaccen tsarin haihuwa a tsakanin maza da mata, tare da tabbatar da ci gaban al'ada da haɓakar amfrayo yayin ɗaukar ciki.

Nazarin bera da ke nazarin mahimmancin bitamin A cikin haihuwar namiji ya nuna cewa rashi yana toshe haɓakar ƙwayoyin maniyyi, yana haifar da rashin haihuwa (,).

Hakanan, nazarin dabba ya ba da shawarar cewa rashi bitamin A ga mata na iya tasiri kan haifuwa ta hanyar rage ingancin kwai da kuma shafar dashen kwai a mahaifa ().

A cikin mata masu ciki, bitamin A yana da hannu a cikin ci gaba da haɓaka yawancin manyan gabobi da sifofin ɗiyar da ba a haifa ba, gami da kwarangwal, tsarin juyayi, zuciya, ƙodoji, idanu, huhu da ƙoshin ciki.

Duk da haka, kodayake ba shi da yawa fiye da rashin bitamin A, yawancin bitamin A yayin daukar ciki na iya zama cutarwa ga jariri mai girma kuma yana iya haifar da lahani na haihuwa (,).

Sabili da haka, hukumomin lafiya da yawa sun ba da shawarar ga mata su guji abinci wanda ke ɗauke da adadin bitamin A, kamar su fati da hanta, da kuma abubuwan da ke ƙunshe da bitamin A yayin juna biyu.

Cikakken adadin bitamin A a cikin abincin yana da mahimmanci ga lafiyar haihuwa da kuma ci gaban lafiyar jarirai yayin daukar ciki.

Shan Yawan Vitamin A Na Iya Zama Mai Hadari

Vitamin A shine bitamin mai narkewa, wanda aka adana a jikinka. Wannan yana nufin cewa yawan amfani zai iya haifar da matakan guba.

Hypervitaminosis A yana haifar da cinyewar bitamin A sosai ta hanyar abincinku ko kari mai ɗauke da bitamin.

Kwayar cutar na iya hada da jiri, jiri, ciwon kai, zafi har ma da mutuwa.

Kodayake ana iya haifar da shi ta yawan cin abinci daga abinci, wannan ba safai ba idan aka kwatanta da yawan cin abinci daga kari da magunguna.

Bugu da ƙari, yawan cin abinci na provitamin A a cikin tsiron sa ba ya ɗaukar haɗari iri ɗaya, kamar yadda ake canza shi zuwa nau'in aiki a jikin ku ().

Cin abinci mai yawa na nau'in bitamin A daga abincin dabbobi, magunguna ko kari na iya zama mai guba. Yawan amfani da sinadarin 'A' daga abincin shuka ba shi yiwuwa.

Layin .asa

Vitamin A yana da mahimmanci ga matakai masu mahimmanci a jikin ku.

Ana amfani da shi don kiyaye hangen nesa mai kyau, tabbatar da aiki na yau da kullun na gabobin ku da tsarin garkuwar ku, tare da kafa ci gaban al'ada da haɓakar jarirai a cikin mahaifa.

Dukansu kadan da yawa bitamin A na iya samun mummunan tasiri ga lafiyar ku.

Hanya mafi kyau don tabbatar da samun daidaito daidai shine cinye abinci mai wadataccen bitamin-A a matsayin wani ɓangare na abincinku na yau da kullun kuma ku guji ƙarin abubuwa da yawa.