ʻO ka Vitamona kahi wikiō meaʻai momona

Loaʻa ka Vitamin A i nā huahana holoholona. ʻO ke akepaʻa ka mea paʻa moʻolelo no kāna ʻike (ka pipi, puaʻa, moa). Nui ka Vitamin A i kekahi ʻano iʻa ʻaila, kai a me ka muliwai. Loaʻa ia i ka waiū, ka pata, nā huahana lactic acid a me nā hua moa.

Aia kekahi mau mea kanu i kahi mea kokoke i ka vitamina A - beta-carotene a i ʻole "provitamin A". He waiwai nui nā kāloti i ka carotene. He nui ka provitamin A i loko o ka ʻulaʻula ʻulaʻula ʻono, nā apricots, ka pā paʻi, nā tōmato, broccoli, letus, paukena, persimmon. Ua waiwai pū kekahi mau hua i ka carotene: hawthorn, viburnum, lehu mauna, rose hips. Aia nā huahana holoholona (no ka laʻana, ka waiū), ka mea i loaʻa i ka vitamin A a me ka provitamin A i ka manawa like.

Eia nō naʻe, hiki ke hoʻololi ʻia ka beta-carotene i ka huaʻa A i ke alo o nā momona, nā mea kanu a i ʻole nā ​​holoholona.

ʻO ia ke kumu e ʻōlelo ʻia ai nā salads o nā kāloti, nā pepa ʻono, nā ʻōmato e hoʻomaʻamaʻa ʻia me ka ʻaila ʻaila a i ʻole ka ʻaila ʻawaʻawa, ʻaʻole me ka mayonnaise.

Nui ka provitamin A i loko o kahi huahana exotic no nā Lūkini e like me ka ʻuala (ʻuala), a ma nā lau o ka dandelion kaulana. No laila, no ka laʻana, i ka hopena o ke kauwela a me ke kauwela mua, hiki iā ʻoe ke hoʻohui i kāu ʻai me ka saladi o nā lau dandelion ʻōpio i hoʻomoʻi ʻia me ka vīnega a me ka aila meaʻai. ʻO nā meaʻai e like me ka caviar ʻulaʻula, ka margarine, ka pata, ka melon, nā peaches he waiwai pū kekahi i ka huaora A.

Wahi a nā kauka, ʻo ka koi o kēlā me kēia lā o ke kanaka makua no ka huaora A mai 1,5 a 2,0 milligrams. ʻO kēia nui, e pili ana i ka 1/3 e hele mai i ke ʻano o ka huaora A ponoʻī, a me 2/3 - i ke ʻano o ka beta-carotene.

Eia nō naʻe, no ka poʻe nui, a me ka wā e hana ai i nā hana e pili ana i ka hoʻoikaika kino nui, ke ʻano hopohopo nui a i ʻole ka luhi o ka maka, pono e hoʻonui ʻia ka nui o kēlā me kēia lā o ka huaora A. Pono ia no nā maʻi he nui o ka ʻōnaehana digestive, i ka wā hāpai, a me ka hānai ʻana.

ʻO kahi hiʻohiʻona hiʻohiʻona o ka vitamina A ʻo ia ka hiki ke waiho ʻia i loko o ke ake "ma kahi mālama". Eia naʻe, koi kēia i ka nele o ke kino i ka huaora B4.

Me ka nele o kēia huaora i loko o ke kino, lilo ka ʻili o ke kanaka i maloʻo, ʻulaʻula, ʻili a ʻulaʻula pinepine. Ke emi nei ka palekana, a ma muli o ia mea, ʻike pinepine ʻia nā maʻi. ʻO kahi hōʻailona hōʻailona o ka hemahema o ka huaʻa A ʻo ia ka mea i kapa ʻia ʻo "pō pō", ʻo ia hoʻi, ʻike maikaʻi ʻole i ka mālamalama haʻahaʻa. Eia hou, e emi ana ka ike maka. Lilo ka lauoho, palupalu, hoʻomaka e hāʻule ma muli o ka nāwaliwali o nā follicles lauoho.

Eia nō naʻe, he mea pōʻino ka nui o ka huaora A. Inā nui ka nui o ia mea i loko o ke kino, hoʻomaka paha ka ʻeha ma ke poʻo a me nā wāwae, ʻeha ka ʻai ʻana, hiki mai ka nausea, hele pinepine ʻia me ka luaʻi, a emi ka ʻai a me ka palekana. Hoʻonui ke kanaka i ka hiamoe, ka manaʻo o ka manaʻo ʻole, ka lethargy. ʻO ka wahine i nele kona kino i ka Retinol hiki ke lilo i mea hānau ʻole.

I nā wahine, hiki i ka nui o ka vitamina A ke alakaʻi i nā hemahema o ka menstrual.

ʻO ka Vitamin A he momona-soluble. Eia kekahi, ʻae maʻalahi ia i ka mālama ʻana i ka wela lōʻihi, no laila ke kuke ʻana a i ʻole ka ʻai ʻana i ka meaʻai, mālama ʻia ka hapa nui o kēia vitamina.

E like me ka mea i haʻi mua ʻia, ʻo kā kāloti a me kekahi mau mea kanu ʻē aʻe, ʻulaʻula a me ka melemele, he waiwai nui i ka provitamin A. Akā naʻe, ʻaʻole mālama mau ʻia kēia lula. Aia kekahi mau manawa he haʻahaʻa loa ka beta-carotene o ia mau mea kanu. ʻO ka ʻoiaʻiʻo ke komo ʻana o nā nitrates i ka lepo i ka wā o ka decomposition o nā mea kanu nitrogen e luku ai i ka provitamin A.

Hiki ke loli nui ka ʻike o ka huaora A a me ka provitamin A i ka waiū, ma muli o ke kau a me nā kūlana i mālama ʻia ai nā bipi. Inā ʻaʻole loaʻa nā holoholona i ka ʻai ʻōmaʻomaʻo momona i ka hoʻoilo, ua lilo kēia mau meaʻai i ka waiū ma kahi o 4 mau manawa ma mua o ke kauwela.

ʻOi aku ka maikaʻi o ka pro-vitamin A e ke kino inā inu ʻoe i ka wai hou i hoʻomākaukau ʻia (mea kanu a huaʻai paha). Ma hope o nā mea a pau, loaʻa ka beta-carotene i loko o nā mea kanu ikaika, ʻo ka pūpū o ka cellulose. ʻAʻole hoʻoheheʻe ke kino. I ka wā e wili ai i nā huahana like, ua luku ʻia kahi hapa o nā paia cell. He mea maʻalahi ka hoʻomaopopo ʻana i ka ikaika o ka wili ʻana, ʻoi aku ka nui o ka beta-carotene hiki ke komo. Eia nō naʻe, pono e ʻai ʻia ka wai hou ma hope koke o ka hoʻomākaukau ʻana, no ka mea, ʻo ka provitamin A, i ka wā e ʻike ʻia ai i ka ea, hoʻomaka koke e oxidize.

Pono e hoʻomaopopo ʻia i mea e hoʻopiha ai i ka nui o kēlā me kēia lā o ka huaora A, pono ke kanaka e ʻai i kekahi mau kilokani kāloti i kēlā me kēia lā. Inā hiki ʻole kēia, e lawe i nā papa Retinol.

E heluhelu ʻoe e pili ana i ka hana ʻana i ka waina homemade ma ka ʻatikala aʻe.