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Uvithamini A-njengamanye ama-micronutrients afana ne-folic acid, uvithamini E kanye ne-choline-kubalulekile kwabesifazane abakhulelwe nasenganeni ekhulayo. Ngokuya ngocwaningo, kubalulekile ekukhuleni kokusebenza, morphological kanye ne-ocular, kanye nemiphumela yesistimu emathanjeni embungu nasezitho zomzimba.
Ubumpumputhe bobusuku komama nezingane (abangaphansi konyaka owodwa) ngenxa yokushoda kukavithamini A kudlangile ezifundeni ezinjenge-Afrika kanye neSouth-East Asia lapho ukuntuleka kukavithamini A kuyinkinga ejwayelekile yezempilo.
IVitamin A ihlotshaniswa nokuqinisa amasosha omzimba, ukukhula kwamathambo, ukwenza ngcono ukusebenza kwezitho zokuzala, ukuthuthukiswa kwamazinyo ajwayelekile nezinwele nokuvikelwa kwesikhumba kanye ne-mucosa. Sekukonke, lesi sakhi somzimba esibalulekile sisiza ekukhuleni okujwayelekile kombungu futhi sigcine impilo yomama nombungu. [1]
Inkinga enkulu ephathelene nokusetshenziswa kukavithamini A isilinganiso sayo. Kuwo wonke amasemester, umthamo kavithamini A kufanele ugcinwe njengamanani aphezulu, ikakhulukazi ku-trimester yokuqala angadala izinkinga zokukhulelwa njengokukhubazeka kokuzalwa.
Bheka uhlu lokudla okuyimithombo emihle kavithamini A. Khumbula, ukudla okunothe ku-beta-carotene nakho kuphakanyisiwe njengoba kuyi-provitamin A carotenoid, okusho ukuthi kuguqulwa kube olunye lwezinhlobo zikavithamini A (retinol ) emzimbeni.
1. Ubisi
Imithombo yezilwane kavithamini A njengobisi iphezulu kwisakhi. Inothile nangezinye izakhamzimba ezifana ne-calcium novithamini D. Ubisi lusiza ekukhuleni kwamathambo namazinyo engane ekhulayo.
Uvithamini A obisini lonke: 32 ama-µg
2. I-Cod Fish Isibindi
Isibindi se-cod fish singumthombo omuhle we-vitamin A kanye ne-omega-3 fatty acids. Lezi zakhi zomzimba zisiza ukuvikela izifo ezinamehlo ezifana nobumpumputhe bobusuku kumama nakumbungu. Kuyasiza futhi ekukhuleni kombono ofanele kwengane. [okubili]
Uvithamini A esibindini senhlanzi esine-cod: I-100000 IU
3. Izaqathe
Emithonjeni yezitshalo, uvithamini A ukhona ngendlela ye-carotenoids (beta-carotene), uhlobo lwezingulube ezinikeza izithelo nemifino imibala yazo ethile. Iguqulwa ibe yi-retinol ngesikhathi sokugaya, uhlobo lukavithamini A. Izaqathe zicebile ku-beta-carotene futhi zisiza ekukhuleni okufanele nasekuthuthukiseni kwengane. [3]
Vitamin A ku izaqathe: 16706 IU
4. I-Red Palm Oil
Uwoyela wesundu obomvu uwoyela odliwayo ocebile ngokwemvelo ku-beta-carotene. Emazweni lapho ukuntuleka kukavithamini A kudlange khona, uwoyela obomvu wesundu udliwa kakhulu njengomthombo omkhulu wesakhi. Ngokusho kocwaningo, uwoyela obomvu wesundu uqukethe cishe i-500 ppm carotene, ngaphandle kwawo, i-90% ikhona njenge-alpha ne-beta-carotene. [4]
Vitamin A emafutheni abomvu wesundu: Cishe i-500 ppm (beta-carotene)
5. Ushizi
Ushizi ngomunye umkhiqizo wezilwane ocebile ngovithamini A1, owaziwa nangokuthi i-retinol. Izinhlobo ezahlukahlukene zoshizi ezifana noshizi oluhlaza sasibhakabhaka, ushizi kakhilimu, ushizi we-feta noshizi wembuzi ziqukethe inani elihlukile lalesi sakhi somzimba esibalulekile. Ushizi owenziwe ngezilwane ezingamaphesenti ayikhulu ezondliwa ngotshani uqukethe uvithamini A. ophakeme kunabo bonke
Uvithamini A oshizi: 1002 IU
6. Iqanda lamaqanda
Isikhupha seqanda, hhayi i-albhamuin icebile ku-vitamin A kanye nezinye izakhi zomzimba ezifana ne-omega-3 fatty acids, folate, vitamin D novithamini B12. Kuyasiza ekukhuleni kobuchopho bengane futhi kulinganisa namazinga e-cholesterol kunina. [5]
Uvithamini A kusikhupha seqanda: 381 µg
7. Ithanga
Ithanga liwumthombo omuhle kakhulu kavithamini A osiza ekukhuleni kwamehlo enempilo yombungu. Futhi, umsebenzi we-antioxidant wemifino usiza ekulawuleni amazinga kashukela womama nokuvikela izinkinga zokukhulelwa ngenxa yengcindezi ye-oxidative. [6]
Uvithamini A ethangeni: 426 µg
8. Amafutha Wenhlanzi
Hhayi nje kuphela ukuthi uwoyela okhishwa ezibindini zezinhlanzi ezinamakhodi unovithamini A ophakeme, kepha uwoyela wezinhlanzi ojwayelekile okhishwa ezinhlanzini ezinamafutha njengama-sardine ne-menhaden nawo ungumthombo ocebile walesi sakhi somzimba esibalulekile. Ucwaningo luthi uwoyela wezinhlanzi usiza ukuvimbela ubungozi be-retinitis pigmentosa, okuyisifo esinezifo zofuzo esingadala ukulahleka kombono ezinganeni. [7]
Uvithamini A emafutheni wezinhlanzi: Kuya ngohlobo lwezinhlanzi lapho kukhishwa khona uwoyela. Futhi, ingezwa ngokuhweba ngesikhathi sokukhishwa kukawoyela.
9. Ubhatata
Eminye imifino enjengamazambane adinga ukuxutywa ngemuva kokupheka ukuze kube lula ukugaya. Benzela ukudla okuyisisekelo okuyisisekelo okunikezwa izingane. Ubhatata obusawolintshi ungumthombo omkhulu we-beta-carotene futhi ungasiza ekuvimbeleni ukuntuleka kukavithamini A emazweni asathuthuka. [8]
Uvithamini A kubhatata (obhucuziwe): 435 µg
10. Yogathi
I-yoghurt inamavithamini amaningi (njengevithamini A) nama-probiotic. Kuyasiza ukuvimbela ubungozi bokukhubazeka kwemisipha nemisipha embungwini futhi kunikeze nezinzuzo zokudla okunempilo kumama. [9]
Uvithamini A ngeyogathi: 198 IU
11. Ummbila Ophuzi
Umbila ophuzi noma ummbila (hhayi omhlophe) uphakeme ku-provitamin A carotenoids. Kuyasiza ukukhulula ukuqunjelwa kokukhulelwa, kwehlisa ubungozi bokukhubazeka kokubeletha okufana neSpina Bifida futhi kusize ekukhuleni okunempilo kwe-ocular kwengane. [10]
Uvithamini A kumbila ophuzi: 11 ama-µg
