Vitamini A (retinol): katundu, maubwino, chizolowezi, pamakhala zinthu

Retinol (Vitamini A) ndi mavitamini osungunuka ndi mafuta. Amapezeka mu zakudya za zomera ndi zinyama. M'thupi la munthu, retinol imapangidwa kuchokera ku beta-carotene.

Mbiri ya Vitamini

Vitamini A adadzitcha dzina chifukwa adapezeka kale kuposa ena ndipo adakhala mwini wa chilembo choyamba cha zilembo zachi Latin potchulidwazo. Mu 1913, magulu awiri odziyimira pawokha asayansi omwe anali m'malo a labotale adazindikira kuti kuphatikiza pa chakudya chamagulu ndi chakudya ndi mapuloteni, thupi limafunikira zina zowonjezera, popanda kukhulupirika kwa khungu, masomphenya amagwa ndipo ntchito ya ziwalo zonse zamkati zawonongeka.

Magulu awiri akulu azinthu adadziwika. Yoyamba idatchedwa gulu A. Imaphatikizanso retinol, tocopherol ndi calciferol. Gulu lachiwiri, motsatana, lidatchedwa B. Linaphatikizaponso zinthu zambiri zofananira. Pambuyo pake, gululi limathandizidwa nthawi ndi nthawi, ndipo zina mwazinthu zake, ataphunzira nthawi yayitali, zidachotsedwa. Ichi ndichifukwa chake pali vitamini B12 koma palibe B11.

Ntchito yopitilira kuzindikira phindu la retinol yapatsidwa Mphotho ya Nobel kawiri:

• pofotokozera mawonekedwe athunthu a retinol ndi Paul Carrer mu 1937;
• pophunzira phindu la retinol pakubwezeretsanso kwa mawonekedwe a George Wald mu 1967.

Vitamini A ili ndi mayina ambiri. Wotchuka kwambiri ndi retinol. Muthanso kupeza izi: dehydroretinol, anti-xerophthalmic kapena anti-opatsirana vitamini.

Mankhwala ndi zinthu zakuthupi

Ndi anthu ochepa, poyang'ana ndondomekoyi, adzatha kumvetsetsa zapadera ndi zinthu zake. Chifukwa chake, tidzasanthula mwatsatanetsatane.

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Molekyu ya vitamini A imakhala ndimakristasi okha, omwe amawonongeka ndi kuwala, mpweya, komanso osungunuka bwino m'madzi. Koma mothandizidwa ndi zinthu zachilengedwe, zimapangidwa bwino. Opanga, podziwa izi ndi vitamini, amamasula mu mawonekedwe a makapisozi okhala ndi mafuta, ndipo, monga lamulo, amagwiritsa ntchito magalasi akuda ngati phukusi.

Kamodzi m'thupi, retinol imagawika m'magawo awiri ogwira ntchito - retinal ndi retinoic acid, ambiri omwe amakhala mumatumbo a chiwindi. Koma mu impso zimasungunuka nthawi yomweyo, ndikungotsala pang'ono pafupifupi 10% yathunthu. Ndiyamika kuthekera kukhalabe mthupi, malo ena amabwera, omwe amagwiritsidwa ntchito moyenera ndi munthu. Katundu wa vitamini Ayu ndiwothandiza makamaka kwa othamanga, chifukwa ndi omwe amatha kudya mavitamini chifukwa chochita masewera olimbitsa thupi.

Mitundu iwiri ya vitamini A imalowa m'thupi kuchokera kuzinthu zosiyanasiyana.Kuchokera ku chakudya cha nyama, timapeza retinol (yosungunuka ndi mafuta), komanso magwero amadzimadzi omwe amapangidwa ndi bio-sungunuka carotene ngati alpha, beta ndi gamma carotenes. Koma retinol imatha kupangika ndi iwo pokhapokha pokhapokha - kulandira mulingo wa cheza cha ultraviolet, mwanjira ina - kuyenda padzuwa. Popanda izi, retinol siyinapangidwe. Kusintha koteroko ndikofunikira pakhungu la khungu.

Vitamini A amapindula

• Yachibadwa kagayidwe.
• Imabwezeretsa chivundikiro cholumikizira.
• Amabwezeretsanso maselo amadzimadzi ndi mafupa.
• Ali ndi maantimicrobial ndi antibacterial properties.
• Imalimbitsa chitetezo chamtundu wamaselo.
• Imaletsa matenda am'mimba.
• Imagwirizanitsa maselo amadzimadzi olowa.
• Imathandizira kuchuluka kwa mchere wamadzi m'mlengalenga.
• Ili ndi zotsatira zotsutsana.
• Amachita nawo kaphatikizidwe ka mapuloteni ndi ma steroids.
• Imalepheretsa zochita zaopitilira muyeso.
• Bwino ntchito kugonana.

Kutha kwa Vitamini A kukonza maselo owonongeka ndikofunikira pamitundu yonse yolumikizana. Katunduyu amagwiritsidwa ntchito kwambiri podzikongoletsa, ma carotenoids amalimbana mwachangu ndi khungu zosintha zaka, kukonza kapangidwe ka tsitsi ndi misomali.

4 zofunikira za retinol zomwe othamanga amafunikira:

1. Amathandiza kulimbitsa mafupa ndi kupewa calcium leaching;
2. imakhala ndi mafuta okwanira olumikizira mafupa;
3. amatenga nawo mbali pakukonzanso kwamatenda am'matumbo;
4. amatenga nawo gawo pazakudya zamagulu am'madzi amadzimadzi am'mapazi olumikizana, kuti asayume.

Mlingo watsiku ndi tsiku

Retinol ndi yofunikira kwa aliyense wa ife mokwanira. Gome likuwonetsa zomwe mavitamini amafunikira tsiku lililonse.

Pa mabotolo okhala ndi zowonjezera zowonjezera, monga lamulo, njira yoyendetsera ndi zomwe zimapezeka mu 1 kapisozi kapena supuni yoyezera zimafotokozedwa. Kutengera ndi zomwe zili patebulopo, sizikhala zovuta kuwerengera vitamini A wanu wamba.

Chonde dziwani kuti kufunika kwa vitamini mwa othamanga ndikokwera kwambiri kuposa anthu omwe ali kutali ndi masewera. Kwa iwo omwe amaonetsa thupi nthawi zonse kuyesetsa mwamphamvu, ndikofunikira kukumbukira kuti kudya kwa retinol tsiku lililonse kuti mukhalebe ndi thanzi la ziwalo zaminyewa ziyenera kukhala osachepera 1.5 mg, koma osapitilira 3 mg kuti mupewe kumwa mopitirira muyeso (izi zikuwonekeranso patebulo pamwambapa) ...

Zolemba za Retinol muzogulitsa

Tanena kale kuti mitundu yosiyanasiyana ya retinol imachokera kuzinthu za zomera ndi nyama. Tikudziwitsani za TOP 15 zomwe zili ndi retinol yayikulu:

Ochita masewera ambiri amakhala ndi zakudya zomwe sizimaphatikizaponso zakudya zamndandandawu. Kugwiritsa ntchito mavitamini apadera a retinol kumathandizira kuthana ndi kufunika kwa vitamini A. Amakhala bwino pamodzi ndi mapuloteni ndi amino acid.

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Contraindications ntchito retinol

Ndikofunika kukumbukira kuti vitamini A sikuti nthawi zonse imakhala yoperewera. Chifukwa chakuchulukirachulukira m'chiwindi, imatha kukhala m'thupi mokwanira kwa nthawi yayitali. Ndi zolimbitsa thupi zolimbitsa thupi komanso zosintha zokhudzana ndi ukalamba, amadyedwa kwambiri, koma ngakhale zili choncho, sikulimbikitsidwa kupitilira zomwe zimachitika tsiku ndi tsiku.

Kuchepetsa bongo kwa Retinol kumatha kubweretsa zotsatirazi:

• kusintha kwamatenda pachiwindi;
• kuledzera impso;
• chikasu cha mucous nembanemba ndi khungu;
• intracranial matenda oopsa.

Onerani kanemayo: Can You Get Vitamin A From Plants? It Depends on Your Genes. Chris Masterjohn Lite #43 (Mulole 2025).