Feem ntau, cov vitamin A yog hu ua "tus me nyuam cov vitamin", tab sis nrog txoj kev vam meej nws yuav muab ntxiv rau tus naj npawb ntawm "poj niam". Txawm li cas los xij, cov khoom no yog tsim nyog rau txhua tus neeg, tom qab tag nrho nws koom rau hauv ntau cov txheej txheem ntawm tus kabmob. Nws yog ib qho tseem ceeb uas tsis tas yuav tsum noj txhua hnub - vitamin A accumulates nyob rau hauv daim siab thiab lub cev yeej siv tau nws cov reserves.
Vitamin A: kev siv thiab lub ntsiab lus
Ua ntej yuav noj cov tshuaj vitamin A, nws yog ib qho tseem ceeb kom nkag siab txog nws txoj haujlwm hauv lub cev. Ntawm lawv yog cov hauv qab no:
- yog tsim nyog rau kev ua hauj lwm ntawm txoj hlab pas, plab;
- ua kom qhov kev hloov ntawm ob lub qhov muag kom txawv illumination ntawm ib puag ncig;
- yog tsim nyog rau zoo nkauj, du, noj qab nyob zoo daim tawv nqaij;
- txhawb kev ua haujlwm ntawm lub qhov muag daj ntawm qhov muag;
- tiv thaiv kab mob plawv;
- tsub kom lub cev tsis haum rau cov kab mob;
- ua rau cov laus laus zuj zus tuaj;
- muaj cov kab mob antioxidant;
- accelerates qhov kho ntawm wounds thiab sunburn;
- tsim cov pob txha, cov hniav thiab plaub hau;
- cuam tshuam rau lub cev kev loj hlob thiab kev loj hlob;
- kev tswj cov protein synthesis;
- tsom kom mob siab;
- yog tsim nyog rau cov metabolism hauv;
- nce qhov feem ntawm kev sib tsoo;
- tseem ceeb rau lub cev tsis muaj zog;
- prolongs lub neej rau cov neeg mob AIDS.
Tsis tas li ntawd, qhov muaj peev xwm ua rau muaj vitamin A muaj peev xwm kawm tau zoo tam sim no.Thaum nws yooj yim to taub los ntawm daim ntawv teev npe no, cov tshuaj no yog qhov tseem ceeb heev rau tib neeg kev noj qab haus huv.
Cov tsos mob ntawm Vitamin A deficiency
Yog tias koj lub cev tsis muaj ib yam khoom twg, nws yeej yuav cia koj to taub nws. Piv txwv. Yog hais tias koj muaj ib qho kev tsis txaus ntawm cov vitamin A, koj yuav tau kos ib yam dab tsi ntawm daim ntawv:
- tsis muaj kev tiv thaiv, tsis kis kabmob;
- nce siab ntawm hniav txha hniav;
- tsis pom kev tsaus ntuj hmo ntuj (hmo ntuj dig muag);
- pob tawv nqaij ntawm daim tawv nqaij, qhuav ntawm daim tawv nqaij, cov tsos mob ntawm pob kws;
- qhuav sib sib zog nqus ntawm lub qhov muag, pom kev tsis pom kev;
- brittle, maj mam loj hlob rau tes;
- kev ua txhaum txoj kev loj hlob (hauv cov menyuam yaus);
- qhuav, brittle plaub hau, plhaws taub ;
- kab mob ntsws;
- tsis qab los noj mov, qaug;
- insomnia.
Yog tias koj pom tias ntau ntawm daim ntawv no muaj nyob hauv koj lub zwj ceeb, koj tuaj yeem tsim cov khoom noj uas muaj vitamin A hauv koj cov khoom noj, lossis pib noj cov ntses roj, los yog - cov tshuaj vitamin los ntawm lub tsev muag tshuaj. Txhua zaus yeej tseem muaj nqis li cov tshuaj ntsiav uas muaj cov roj, uas cov vitamin no yog yaj - yog li nws zoo kawg nkaus absorbed los ntawm lub cev.
Yuav ua li cas haus vitamin A?
Yog tias koj xaiv lub tsev muag tshuaj, uas yog cov vitamin A hauv roj, koj tuaj yeem haus nws, raws li cov lus qhia ntawm lub pob. Feem ntau, cov kws kho mob pom zoo rau cov nram qab no:
- rau cov laus 800 - 1000 mcg;
- rau cov me nyuam 400 - 1000 mcg;
- rau cov niam tsev laus 1200 - 1400 mkg;
- rau cov poj niam cev xeeb tub 1000 - 1200 mkg.
Yog tias koj tau txais koj txhua txhua hnub ntawm cov vitamins no, koj yuav tau noj qab nyob zoo ntau txoj hauv kev rau tus neeg.
Vitamin A nyob qhov twg?
Ntxiv nrog rau qhov kev xaiv tsev tshuaj, nws yog ib qho tseem ceeb kom paub tias cov vitamin A muaj nyob hauv cov khoom noj uas feem ntau ntawm koj lub rooj. Yog tias koj ua raws li koj cov kev noj haus, ib qho ntxiv ntawm cov khoom siv no thiab
- qej, sorrel, lettuce, dill, celery zaub thiab parsley;
- hiav txwv buckthorn, vaj ashberry, viburnum, arborean ryadin;
- broccoli, txiv lws suav, carrots, ntsuab dos, kua txob, taub dag;
- hawthorn, dandelion, qhuav hips;
- apricot, Japanese persimmon, peaches, pob zeb;
- butter, qaub cream, tsev cheese;
- qe qe, daim siab, margarine, ntses roj , caviar.
Yog tias koj cov khoom noj muaj li 1-2 noj mov hauv ib hnub nyob hauv vitamin A, koj twb tsis muaj kev txhawj xeeb txog seb qhov tshuaj no puas txaus rau hauv koj lub cev.