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Vitamini A-monga micronutrients ena monga folic acid, vitamini E ndi choline-ndizofunikira kwambiri kwa amayi apakati komanso mwana yemwe akukula. Malinga ndi kafukufuku, ndikofunikira pakukula kwamankhwala, morphological ndi ocular, komanso zomwe zimakhudza mafupa a fetal ndi ziwalo.
Khungu lakumaso kwa amayi ndi ana (osakwanitsa zaka chimodzi) chifukwa chakuchepa kwa vitamini A ndikofala kumadera monga Africa ndi South-East Asia komwe kusowa kwa vitamini A ndichinthu chofala.
Vitamini A imalumikizidwa ndikulimbitsa chitetezo cha mthupi, kukula kwa mafupa, kukonza magwiridwe antchito a ziwalo zoberekera, kukula kwa mano abwinobwino ndi tsitsi komanso chitetezo cha khungu ndi mucosa. Ponseponse, michere yofunikira iyi imathandizira kukulira kwa mwana wosabadwayo ndikusunga thanzi la mayi ndi mwana wosabadwa. [1]
Nkhani yayikulu yokhudzana ndi kumwa kwa vitamini A ndi kuchuluka kwake. Pa semesita iliyonse, kuchuluka kwa vitamini A kuyenera kusungidwa kwambiri, makamaka mu trimester yoyamba kumatha kubweretsa zovuta zamatenda monga kobadwa nako.
Onani mndandanda wazakudya zomwe zili ndi vitamini A. Kumbukirani, zakudya zokhala ndi beta-carotene zimanenedwa popeza ndi proitamin A carotenoid, kutanthauza kuti amasandulika mtundu umodzi wa vitamini A (retinol ) m'thupi.
1. Mkaka
Mavitamini a nyama monga mkaka amakhala ndi michere yambiri. Mulinso mavitamini ena monga calcium ndi vitamini D. Mkaka umathandizira pakukula kwa mafupa ndi mano a mwana wokula.
Vitamini A mu mkaka wonse: 32 mamiliyoni
2. Chiwindi cha Cod Fish
Chiwindi cha nsomba chimakhala ndi vitamini A komanso omega-3 fatty acids. Zakudyazi zimathandiza kupewa matenda am'maso monga khungu usiku mwa mayi komanso mwana wosabadwa. Zimathandizanso pakukula koyenera kwa mwana. [ziwiri]
Vitamini A mu cod chiwindi cha nsomba: 100000 IU
3. Kaloti
M'magawo azomera, vitamini A amapezeka ngati carotenoids (beta-carotene), mtundu wa nkhumba zomwe zimapatsa zipatso ndi ndiwo zamasamba mitundu yake. Amasandulika retinol panthawi ya chimbudzi, mtundu wa vitamini A. Kaloti ali ndi beta-carotene wambiri ndipo amathandizira pakukula bwino kwa mwana. [3]
Vitamini A mu kaloti: 16706 IU
4. Mafuta a Palm Palm
Mafuta ofiira a kanjedza ndi mafuta odyedwa omwe mwachilengedwe amakhala ndi beta-carotene. M'mayiko omwe kuchepa kwa vitamini A kuli ponseponse, mafuta ofiira a kanjedza amadya kwambiri ngati gwero lalikulu la michere. Malinga ndi kafukufuku, mafuta ofiira a kanjedza ali ndi 500 ppm carotene, pomwe 90% amapezeka ngati alpha ndi beta-carotene. [4]
Vitamini A mu mafuta ofiira a kanjedza: Pafupifupi 500 ppm (beta-carotene)
5. Tchizi
Tchizi ndi nyama ina yomwe ili ndi vitamini A1, yemwenso amadziwika kuti retinol. Mitundu yosiyanasiyana ya tchizi monga tchizi wabuluu, kirimu tchizi, feta tchizi ndi tchizi wa mbuzi zimakhala ndi michere yosiyanasiyana. Tchizi zomwe zimapangidwa kuchokera ku 100% ya nyama zodyetsedwa ndi udzu zimakhala ndi vitamini A.
Vitamini A mu tchizi: 1002 IU
6. Dzira Yolk
Dzira yolk, osati albumin ili ndi vitamini A wambiri pamodzi ndi zakudya zina monga omega-3 fatty acids, folate, vitamini D ndi vitamini B12. Zimathandiza pakukula kwa ubongo wa mwana komanso zimachepetsa cholesterol mwa mayi. [5]
Vitamini A mu dzira yolk: 381 p
7. Dzungu
Dzungu ndi gwero labwino kwambiri la vitamini A lomwe limathandizira kukulitsa maso athanzi la mwana wosabadwa. Komanso, antioxidant ntchito yamasamba imathandizira kuwongolera kuchuluka kwa shuga wamayi komanso kupewa mavuto amimba chifukwa cha kupsinjika kwa oxidative. [6]
Vitamini A mu dzungu: 426 p
8. Mafuta a Nsomba
Sikuti mafuta omwe amatulutsidwa kuchokera ku ziwindi za nsomba za cod amakhala ndi vitamini A wambiri, koma mafuta am'madzi omwe amapezeka nthawi zonse kuchokera ku nsomba zamafuta monga sardines ndi menhaden nawonso ndi gwero lolemera la michere yofunika iyi. Kafukufuku wina adati mafuta a nsomba amathandiza kupewa chiopsezo cha retinitis pigmentosa, matenda amaso omwe amatha kupangitsa ana kuwona. [7]
Vitamini A m'mafuta a nsomba: Zimatengera mtundu wa nsomba zomwe amachokera mafuta. Komanso, imagulitsidwa pamalonda panthawi yamafuta.
9. Mbatata Yokoma
Zomera zina monga mbatata zimafunika kuzisakaniza mukaphika kuti zisamavutike kugaya. Amapanga chakudya chofunikira kwambiri kupatsa ana. Mbatata yopangidwa ndi lalanje ndi gwero lalikulu la beta-carotene ndipo itha kuthandiza kupewa kuchepa kwa vitamini A m'maiko akutukuka. [8]
Vitamini A mu mbatata (yosenda): 435 mamiliyoni
10. Yoghurt
Yoghurt ili ndi mavitamini ambiri (monga vitamini A) ndi maantibiotiki. Zimathandiza kupewa chiopsezo cha kufooka kwa mafupa ndi mafupa mwa mwana wosabadwayo komanso kumapindulitsa amayi. [9]
Vitamini A mu yoghurt: 198 IU
11. Mbewu Yachikasu
Chimanga chachikaso kapena chimanga (osati choyera) chimakhala ndi mapritamin A carotenoids ambiri. Zimathandiza kuchepetsa kudzimbidwa kwa pakati, zimachepetsa chiopsezo cha zokhazokha monga khanda monga Spina Bifida ndikuthandizira pakukula kwamaso a mwana. [10]
Vitamini A mu chimanga chachikaso: 11 µg
