ʻO ka Vitamona A he lālā o kaʻohana momona momona o nā huaʻaʻa.ʻO ia hoʻi ka huaʻai D , ka huamaila E , a me nā huaʻa K.
He mea nui no kaʻike maʻamau, kūpono ka uluʻana, a no ka mahele pūnaewele a me ka paleʻana. He mea nui no ka pono o ka lawelaweʻana i ka'ōnaehana no ka mea, he mea pono ia no ka hanaʻana i nā pūpū keʻokeʻo keʻokeʻo e kōkua i ke kauaʻana i nā maʻi. Ponoʻoe i ka hua 'A A no kaʻili maikaʻi a me nā membpa mucous.
ʻAʻoleʻike ikiʻia kaʻike Vitamin A ma nā'āina i kūkuluʻia, akā i ka wā e ulu ai ia hiki iā ia ke hōʻeha i nā pilikia a me ka lilo o kaʻoihana olakino olakino.
Ua hoʻoholo nā Māhele Aʻo o nā Haumāna, Inihana, a me Medicine, Health and Medicine Division (DRI) no ka huaʻai A e pili ana i ka makahiki a me ka wahine. Hōʻike ia i ka nui o ka manawa e pono ai ke kanaka olakino maʻamau, no laila inā he mau pilikia no kāu maʻi, ponoʻoe e kamaʻilio i kāu kauka e pili ana i kāu mau huaʻo A.
Nānā Kūmole
ʻO nā kāne
1 i 3 mau makahiki: 300 micrograms of retinol mahi like (mcg RAE) i kēlā lā i kēia lā
4 i 8 mau makahiki: 400 mcg RAE no ka lā
9 a 13 mau makahiki: 600 mcg RAE no ka lā
14+ makahiki: 900 mcg RAE no ka lā
Nā wāhine
1 i 3 mau makahiki: 300 mcg RAE no ka lā
4 i 8 mau makahiki: 400 mcg RAEs i kēlā me kēia lā
9 a 13 mau makahiki: 600 mcg RAE no ka lā
14+ makahiki: 700 mcg RAE no ka lā
Loaʻa ka Vitamin A i loko o nā mea kanu a me nā kumu holoholona.
ʻO ka huaʻaina A, aiʻole ka retinol, i loaʻa i loko o ka waiūpaʻa, nā iʻa yolks, ka iʻa, ka ate, nā meaʻai a me ka waiū.
Hoʻohālāʻia nā kumuhana o nā huaʻaina A heʻano hoʻolālā. He carotenoids a hoʻokomoʻia nā beta-carotene, alpha-carotene, a me beta-cryptoxanthin. Lawe kāu kino i kēia mau pilikia a hoʻololi iā lākou i keʻano o ka lāʻauʻo A a kāu mau kinona e pono ai.
Loaʻa ka huaone i loko o nā'ōmaʻomaʻo'ōmaʻomaʻo me ka'ōmaʻomaʻoʻeleʻele, a me nā huaʻala a me nā huaʻai.
ʻO nā meaʻono
Ua hōʻike kekahi o nā haʻawina e loaʻa i nā kānaka me kekahiʻano maʻi kanesa he mau wahi haʻahaʻa o ka mau huaʻaha A i loko o ke koko. A ma muli o ke komoʻana o ka meaʻai A i loko o kaʻokoʻaʻana o ke kamepiula, ua'ōlelo kekahi poʻe e kākoʻo i nā meaʻaila o ka lāʻau vitamin A no ka mālamaʻana a me ka paleʻana i ka maʻi kanesa, akā,ʻaʻohe hōʻike no kēia'ōlelo. Ma ka hihia o nā mea'umeka cigakē, lawe nui i nā peta-carotene hiki ke hoʻonui i ka hopena o ka maʻi kanesa.
Uaʻoi aku kou maikaʻi ma ka loaʻaʻana o kāu mau hua kanu A mai nā huaʻai a me nā huaʻai a me nā kumuʻai'ē aʻe ma mua o nā mea hoʻopuka. Ma muli paha o nā mea pono'ē aʻe.
Akā ināʻoe e hōʻiliʻili i nā mea'ūpī Aʻo ka lāʻauʻo ia, e noʻonoʻo, iʻole ināʻoe e hāpai. ʻO kaʻoiaʻiʻo,ʻo nā wāhine hāpai,ʻaʻole pono lākou e lawe i nā kīʻaha Aʻo'Amaila A me ka'ōlelo muaʻana i ke kauka.
ʻO ka laweʻana i nā kumu nui o nā māmā a me ka māmā o ka lālā o A. Hoʻokumu ka Institute of Medicine i nā pae kiʻekiʻe i kūpono i ka 3,000 mcg RAE i kēlā lā i kēia lā. ʻO ka meaʻona Vitamin A hiki i ke kino o ka hānauʻana, nā meaʻinoʻole o ka ate, a me ka nui o nā koheki iwi liʻiliʻi e hiki ai i ka osteoporosis.
Nā kumuhana:
Nā National Academies of Sciences, Engineering, and Medicine, Health Division. "Dietary Reference Intakes Palepa a me ka Hoʻopihapiha." Loaʻa iāʻApelila 4, 2016. http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.
Nā Papa Hoʻonaʻauao o Nā Aupuni. "NĀ Huaora A." Loaʻa iāʻApelila 4, 2016. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
Nā Papa Hana Hoʻonaʻauao o ka Moku'āina, Office of Dietary Supplements. "Nona Vitamin A Palapala Pono no nā Haumana. Ua hiki iāʻApelila 4, 2016. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/.