ʻO nā meaʻai āu eʻai ai i kēlā lā i kēia lā e hoʻolako i nā meaʻai e pono aiʻoe e ulu. ʻO ka Vitamin A kekahi o ia mau nutrima pono. Ponoʻia ka Vitamin A no ka olakino maka a me kaʻike maikaʻi, ka mahele pūnaewele a me ka hoʻokaʻawaleʻana a he mea nui ia o ka hoʻoponopono maʻamau.
ʻO ka Vitamona A he huaʻona momona momona aʻikeʻia i loko o nā meaʻai he nui me nā mea kanu a me nā meaʻai o nā mea holoholona.
ʻAʻohe paʻakikī i ka loaʻaʻana o ka mau hua'ōlelo A no ka lōʻihi o kāuʻaiʻana i nā meaʻai likeʻole. Aia kekahi mauʻano koʻikoʻi ma waena o nā mea holoholona a me nā mea kanu o nā huaʻaina A.
Kūʻai mai ka Animal Foods
ʻO keʻano o ka huaʻaha A i loaʻa i nā meaʻai o ka hānau holoholona ka mea i kapaʻia he penetine, aiʻole ia i hua muaʻia ka huaʻaina A. Retinolʻo ia kaʻanoʻoi o Vitamin A akā inā makemakeʻoe i kekahi o nāʻano'ē aʻe, i kapaʻia he acicine a retinoic acid, hiki i kou kino ke e lawe i ka huki hou a hoʻololi i kekahi iʻole.
Hiki iāʻoe ke loaʻa kahi mau meaʻaiʻo A i ka nui o nā meaʻai holoholona, akāʻo nā punahele maikaʻi loa o ka retinol he hua lāmaʻa, nā hua, ka ate a me nā meaʻai paʻa .
ʻO ka Vitamin A mai nā Plants
ʻO nāʻano o ka meaʻaila A i loaʻa i loko o nā mea kanu i kapaʻia he provitamin He carotenoids. ʻO ka mea iʻike nuiʻia o ka carotenoids he beta-carotene, alpha-carotene, a me beta-cryptoxanthin. Ke hoʻohuli nei kāu kino i kēia mau carotenoids i ka retinol, akāʻo ka beta-carotene i ka hoʻololiʻana o ka huamaila Aʻoi loa ka maikaʻi.
Hoʻohana pūʻo Carotenoids i mau'āpana hana e pale ai i kou kino mai kaʻinoʻinoʻole, no laila,ʻo kaʻaiʻana i nā meaʻai waiwai waiwai carotenoid he mea nui ia no ke olakino maikaʻi.
ʻO nā kumu maikaʻi loa o ka carotenoids, he'ōniʻoniʻo a he mau momona'ōmaʻomaʻoʻeleʻele me nā kāloti, ka'ōniwi, nā kāpena, nā pepa, nā'āpala, a me ka pele , a me nā hua e like me nā'ākoki, papaya, a me ka mango.
Nā Hōʻailona Loa
ʻO ka nui o ka Vitamin A no kaʻaiʻole ka mea maʻamau i nā'āina i uluʻia aʻoi aku ka hopena ma muli o nā maʻi lepera e hōʻino ana i ka'ōpala pahū a me ka paleʻana i ka lilo, e like me ka maʻi a Crohn a me ka maʻi celiac. ʻO ka Alcoholism, ka hanu zinc, a me nā maʻi pancreatic e hiki ke hoʻopili i ka nui o ka meaʻai A ma ke kino.
ʻAʻole hiki i ka mea maʻamau ke hoʻopili i kahi hapa o ka huaʻo'Amaila no ka mea aia i loko o nā meaʻai he nui aʻo ke kanaka hoʻi eʻai i ka meaʻai liʻiliʻiʻoi aku ka nui o ka huaʻai A. Akā naʻe,ʻo ka mea nāna e ' hiki i ka Hua'ōlelo A no ka lōʻihi o ka manawa ke hoʻopauʻia me ka pōpō makapō,ʻo ia ka emiʻana o kaʻike i ke kukui māmā. ʻO kekahiʻano hemahema ua ho'ēmiʻia ka hana o ka'ōnaehana kūlohelohe,ʻo ia hoʻi ka paʻakikī o kou kino i nā maʻi.
Inā loaʻa iāʻoe nā hōʻailona e like me kaʻikeʻana i ka pōʻeleʻele, ponoʻoe eʻike i kekahi kahu mālama ola e hiki ke hoʻonohonoho i nā ho'āʻoʻana i ke koko e hoʻoholo ai inā he pilikia ka huaʻaina vitamin A a inā he mau kumu'ē aʻe.
Hiki iāʻoe ke kiʻi i ka nui?
Hiki iāʻoe ke loaʻa ka huaʻaina A ināʻaʻoleʻoe e noʻonoʻo ma muli o ka mea he momona momona-momona , hiki i kou kino ke mālama i ia no ka manawa lōʻihi i kāu momona.
ʻAʻole hiki i ka nui o ka huaʻai A mai kaʻai āu eʻai ai, akā, e lawe i ka hua Aʻo A no ka mea e hiki ke hoʻopili i nā pilikia.
Ma muli o ka loaʻaʻana o ka huaʻai A ma keʻano maoli i ka nui o nā meaʻai, he mea nuiʻole ka hua'ōlelo A he nui a he hiki ke pilikia. ʻO ka palena kiʻekiʻe loa o ka huaʻai A i nā mākua i 10,000 mau polokalamu micrograms. ʻO kaʻaiʻana i nā hōʻailona he nui o nā huaʻaina A i ka hopena e hiki ai ke ulu i nā'ōpū, ka noʻonoʻo, ka ausea, ka luaʻiʻana a me nā pilikiaʻike.
ʻO ka Hypervitaminosis A kekahi hopena e hana i ka manawa e hoʻonui ai kou kino i ka nui o ka meaʻai A ma mua o ka manawa a hiki ke alakaʻi i nā pilikia o ka ate, nā iwi nāwaliwali, a me nā pōpilikia hānau.
Hiki ke kūʻaiʻia ka caroteno e like me nā meaʻai me ka manaʻo e hoʻohanaʻia lākou e like me nā antioxidants, a ua manaʻoʻia he palekana aʻe ma mua o nā kākoʻo o ka vitamin A no ka mea e ho'ēmi ke kino i ka hoʻohuliʻana mai ka carotenoid i ka huaʻo A a hoʻokomoʻia nā pūnaewele.
Eia nō naʻe, e hāʻawi ana nāʻano nui o ka caroteno i kouʻili i kaʻalaniʻalani. Ua hōʻike mai ka noiʻi i nā hopena i kālepaʻia no ka palekana a me ka pono o nā kāpena carotenoid, no laila,ʻoi aku ka maikaʻi loa i ka loaʻaʻana o kāu kāpenaʻai mai ka meaʻai maikaʻi ma mua o ka laweʻana i nā meaʻaiʻai.
> Kālā:
> Manaʻo Pūnaewele Pūnaewele. "NĀ Huaora A."
> Office of Dietary Supplements, National Institutes of Health. "Ka pepa noi likeʻole: Vitamin A a me Carotenoids."