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Vitamin A-joalo ka li-micronutrients tse ling tse kang folic acid, vithamine E le choline -e bohlokoa ho basali ba bakhachane le lesea le ntseng le hola. Ho ea ka phuputso, e bohlokoa molemong oa nts'etsopele e sebetsang, ea morphological le ea ocular, hammoho le litlamorao tsa tsamaiso ea masapo a lesea le litho.
Bofofu ba bosiu ho bo-mme le bana (ba ka tlase ho selemo se le seng) ka lebaka la khaello ea vithamine A bo atile haholo libakeng tse kang Afrika le Asia Boroa-bochabela moo khaello ea vithamine A e leng taba e tloaelehileng ea bophelo bo botle.
Vithamine A e amahanngoa le ho matlafatsa sesole sa 'mele, nts'etsopele ea masapo, ho ntlafatsa ts'ebetso ea litho tsa ho ikatisa, nts'etsopele ea meno a tloaelehileng le moriri le ts'ireletso ea letlalo le mucosa. Ka kakaretso, phepo ena ea bohlokoa e thusa ho hola ka mokhoa o tloaelehileng oa lesea le sa tsoa emoloa le ho boloka bophelo bo botle ba 'm'a le lesea le ka popelong. [1]
Taba e kholo e amanang le ts'ebeliso ea vithamine A ke tekanyetso ea eona. Semesetareng se seng le se seng, tekanyetso ea vithamine A e lokela ho bolokoa e le litekanyetso tse phahameng, haholo-holo ho trimester ea pele e ka baka mathata a bokhachane joalo ka ho holofala ha congenital.
Sheba lenane la lijo tseo e leng mehloli e metle ea vithamine A. Hopola, lijo tse nang le beta-carotene le tsona li khothalelitsoe kaha ke provitamin A carotenoid, ho bolelang hore li fetoha mofuta o mong oa vithamine A (retinol ) mmeleng.
1. Lebese
Mehloli ea liphoofolo ea vithamine A joalo ka lebese e na le phepo e ngata. E boetse e ruile limatlafatsi tse ling tse kang calcium le vithamine D. Lebese le thusa kholisong ea masapo le meno a lesea le ntseng le hola.
Vithamine A ka lebese le felletseng: Likhato tse 32
2. Sebete sa Cod Fish
Sebete sa tlhapi sa cod ke mohloli o moholo oa vithamine A le omega-3 fatty acids. Limatlafatsi tsena li thusa ho thibela maloetse a mahlo a kang bofofu ba bosiu ho mme le lesea. E boetse e thusa kholisong e nepahetseng ea pono ea lesea. [pedi]
Vithamine A sebeteng sa tlhapi ea cod: 100000 IU
3. Lihoete
Mehloling ea semela, vithamine A e teng ka mofuta oa carotenoids (beta-carotene), mofuta oa li-pigment tse fanang ka litholoana le meroho mebala ea tsona. E fetoha retinol nakong ea tšilo ea lijo, mofuta oa vithamine A. Lihoete li ruile beta-carotene mme li thusa kholong e nepahetseng le kholo ea ngoana. [3]
Vithamine A ka lihoete: 16706 IU
4. Oli e khubelu ea palema
Oli e khubelu ea palema ke oli e jeoang eo ka tlhaho e nang le beta-carotene. Linaheng moo ho haella ha vithamine A ho atileng, oli e khubelu ea palema e sebelisoa haholo e le mohloli o moholo oa limatlafatsi. Ho ea ka phuputso, oli e khubelu ea palema e na le 500 ppm carotene, eo ho eona 90% e leng alpha le beta-carotene. [4]
Vithamine A ka oli e khubelu ea palema: Hoo e ka bang 500 ppm (beta-carotene)
5. Cheese
Cheese ke sehlahisoa se seng sa liphoofolo se nang le vithamine A1 e ngata, e tsejoang hape e le retinol. Mefuta e fapaneng ea chisi joalo ka chisi e putsoa, chisi ea tranelate, feta chisi le chisi ea poli e na le bongata bo fapaneng ba limatlafatsi tsena tsa bohlokoa. Cheese e entsoeng ka liphoofolo tse fepeloang ka joang ka liperesente tse 100 e na le vithamine e phahameng ka ho fetisisa.
Vithamine A ka chisi: 1002 IU
6. Motsoako oa Lehe
Lehe la lehe, eseng albumin le na le vithamine A e ngata hammoho le limatlafatsi tse ling tse kang omega-3 fatty acids, folate, vithamine D le vithamine B12. E thusa kholisong ea boko ba lesea hape e lekanya maemo a k'holeseterole ho mme. [5]
Vithamine A ka lehe la lehe: 381 likoto
7. Mokopu
Mokopu ke mohloli o motle oa vithamine A o thusang ho nts'etsopele ea mahlo a phetseng hantle a lesea. Hape, ts'ebetso ea antioxidant ea meroho e thusa ho laola maemo a tsoekere ea bakhachane le ho thibela mathata a bokhachane ka lebaka la khatello ea mali. [6]
Vithamine A ka mokopu: 426 likhato
8. Oli ea Litlhapi
Hase feela hore oli e ntšitsoeng sebeteng sa litlhapi tsa litlhapi e na le vithamine A e ngata, empa lioli tsa tlhapi tse tloahelehileng tse tsoang tlhaping e nang le mafura joalo ka sardine le menhaden le tsona ke mohloli o enneng oa phepo ena ea bohlokoa. Phuputso e re lioli tsa tlhapi li thusa ho thibela kotsi ea retinitis pigmentosa, bothata ba mahlo a liphatsa tsa lefutso bo ka bakang tahlehelo ea pono ho bana. [7]
Vithamine A ka oli ea tlhapi: Ho latela mofuta oa litlhapi tseo oli e ntšitsoeng ho tsona. Hape, e eketsoa khoebong nakong ea ho ntšoa ha oli.
9. Litapole tse monate
Meroho e meng e kang litapole e hloka mashing kamora ho e pheha ho e nolofalletsa ho e sila. Ba etsa lijo tse tloaelehileng tse fuoang bana. Patata e nang le lamunu e nang le lamunu ke mohloli o motle oa beta-carotene mme e ka thusa ho thibela khaello ea vithamine A linaheng tse tsoelang pele. [8]
Vithamine A ka litapole (tse mashed): 435 likhato
10. Yoghurt
Yoghurt e na le livithamini tse ngata (joalo ka vithamine A) le li-probiotic. E thusa ho thibela kotsi ea ho senyeha ha mesifa le kutloisiso ka popelong hape e fana ka melemo ea phepo ho mme. [9]
Vithamine A ka yoghurt: EA-198-IU
11. Poone e Tala
Poone e 'mala o mosehla kapa poone (eseng e tšoeu) e na le li-carotenoid tse ngata tsa provitamin A. E thusa ho kokobetsa bokhachane ba bokhachane, e theola menyetla ea ho holofala ha lesea le sa tsoa hlaha le kang Spina Bifida hape e thusa ho holisa mahlo a lesea hantle. [10]
Vithamine A poone e mosehla: 11 µg
