Vitamin A yog cov roj-soluble vitamin thiab tseem ceeb heev rau kev noj qab haus huv. Peb tau txais carotenoids thiab beta-carotene los ntawm cov nroj tsuag thiab retinol los ntawm nqaij. Txij li cov vitamin no yog cov dej-soluble, nws yog ib qho tseem ceeb heev tsis txhob siv cov vitamin A ntau dhau vim tias cov vitamin A ntau ntxiv hauv lub cev thiab tuaj yeem cuam tshuam nrog kev ua haujlwm vitamin D thiab kev noj qab haus huv ntawm pob txha (tshwj xeeb yog daim ntawv retinol ntawm vitamin A). Kawm paub tias cov zaub mov twg muaj cov vitamin A tuaj yeem pab xyuas kom koj tau noj cov vitamins uas tsim nyog.
Kauj ruam
Ntu 1 ntawm 3: Txheeb Xyuas Vitamin A. Tsis txaus
Kauj Ruam 1. Kawm paub txog lub luag haujlwm ntawm vitamin A
Vitamin A ua lub luag haujlwm tseem ceeb hauv ntau lub cev ua haujlwm thiab txheej txheem. Vitamin A tswj cov tawv nqaij noj qab haus huv, muab kev pom kev hmo ntuj zoo dua, ua rau cov hniav thiab cov pob txha muaj zog, ua kom cov ntaub so ntswg thiab cov hnoos qeev ua haujlwm kom raug (txhawm rau tiv thaiv kev kis kab mob), thiab xav tau kev zom zaub mov, ua haujlwm ua pa, ua kom rov zoo, thiab pub niam mis.
Kauj Ruam 2. Paub txog cov tsos mob ntawm cov vitamin A tsis txaus
Feem ntau cov tsos mob ntawm theem vitamin A tsis txaus yog tsaus muag thaum tsaus ntuj lossis xerophthalmia, uas nyuaj lossis tsis pom kev thaum hmo ntuj. Cov neeg mob uas tsis muaj vitamin A kuj tseem tuaj yeem ua rau lub qhov muag puas thiab keratomalacia, kom qhuav, thiab "clouding" ntawm lub khob.
- Cov qhov txhab ntawm qhov muag yog qhib qhov txhab uas ua rau txheej txheej ntawm cov ntaub so ntswg ua ntej koj lub qhov muag.
- Corneal clouding yog qhov tsis muaj peev xwm pom los ntawm lub hauv ntej ntawm lub qhov muag. Ib feem ntawm qhov muag feem ntau tuaj yeem pom meej. Txawm li cas los xij, qhov tsis meej pem no ua rau txhua yam hauv koj qhov muag pom tsis meej lossis tsis tuaj yeem ua haujlwm tau.
- Cov tsos mob ntawm kev dig muag thaum hmo ntuj yog pom thawj zaug los ntawm lub ntsej muag los yog daim duab peb sab nyob rau sab xub ntiag ntawm lub qhov muag-ib feem ze rau sab nraud ntawm tib neeg lub ntsej muag. Qhov chaw no feem ntau muaj nyob hauv ob lub qhov muag thiab nrog Bitot's thaj ua rau thaj (keratin tso nyiaj uas zoo li "frothy").
- Qhov muag tsis pom thaum hmo ntuj tseem tuaj yeem ua rau "ci" lossis cov hnub qub tawg thaum koj pom lub teeb ci ci hauv qhov chaw tsaus.
- Lwm cov tsos mob ntawm ntxov/tsis muaj peev xwm suav nrog qhuav heev lossis "tsis tuaj yeem ntub" qhov muag nrog qhov ntxhib lossis "npuas" saum lub qhov muag. Txawm li cas los xij, cov tsos mob no tsis txaus los kuaj xyuas cov vitamin tsis txaus.
- Tshuaj tua kab mob tuaj yeem pom zoo los kho tus kab mob. Txawm li cas los xij, nws zoo dua mus ntsib kws kho mob kom pab hloov koj cov zaub mov noj thiab ntxiv tshuaj ntxiv raws li xav tau.
Kauj Ruam 3. Kuaj ntshav
Yog tias koj txhawj xeeb txog koj qib vitamin A, nug koj tus kws kho mob kom kuaj ntshav retinol yooj yim los txiav txim seb koj puas muaj vitamin A tsis txaus. Qhov ntau ntawm cov vitamin A hauv cov ntshav rau tus neeg noj qab haus huv yog nruab nrab ntawm 50-20 micrograms ib deciliter ntawm cov ntshav.
- Yuav muaj, koj yuav tsum tsis txhob noj lossis haus kom txog 24 teev ua ntej kuaj ntshav. Nug koj tus kws kho mob txog qhov yuav tsum tau ua.
- Yog tias koj muaj cov vitamin tsis txaus, koj tus kws kho mob yuav qhia koj kom noj cov vitamin A ntxiv (tshwj tsis yog koj cev xeeb tub) lossis xa koj mus rau tus kws noj zaub mov zoo uas tuaj yeem pab txhim kho kev noj zaub mov zoo dua.
Kauj Ruam 4. Txheeb xyuas koj tus menyuam
Cov menyuam yaus feem ntau tsis muaj vitamin A thiab tseem tuaj yeem pom cov tsos mob ntawm kev txhim kho qeeb thiab ua rau muaj kev pheej hmoo kis tus kabmob ntau ntxiv.
Cov menyuam yaus tuaj yeem ua tsis tau yog tias lawv tsis tau txais cov vitamin A txaus los ntawm mis lossis poob ntau cov vitamin A los ntawm kev mob raws plab
Kauj Ruam 5. Ceev faj yog tias koj cev xeeb tub
Kev tsis muaj vitamin A tuaj yeem tshwm sim rau cov poj niam cev xeeb tub thaum peb lub hlis thib peb vim tias theem no ntawm cev xeeb tub xav tau cov khoom noj muaj txiaj ntsig zoo tshaj plaws thiab cov vitamins rau leej niam thiab menyuam hauv plab.
Ua tib zoo saib cov lus ceeb toom hauv qab no - poj niam cev xeeb tub tsis muaj yuav siv cov tshuaj vitamin A dag tshwj tsis yog kws kho mob qhia vim tias cov tshuaj vitamin A siab ntau tuaj yeem ua teeb meem rau menyuam hauv plab.
Ntu 2 ntawm 3: Noj Cov Khoom Noj Uas Muaj Cov vitamins
Kauj Ruam 1. Noj zaub ntau yam
Zaub yog qhov tseem ceeb ntawm cov vitamin A vim tias lawv muab cov carotenoids xws li beta-carotene. Feem ntau cov txiv kab ntxwv/daj/liab, xws li qos yaj ywm qab zib, chayote, carrots, thiab squash, muaj cov vitamin A. Cov zaub ntsuab tsaus xws li zaub ntsuab, zaub ntsuab, thiab zaub xas lav kuj yog cov khoom muaj txiaj ntsig zoo ntawm cov vitamin A.
Kauj Ruam 2. Noj txiv hmab txiv ntoo
Qee cov txiv hmab txiv ntoo xws li txiv nkhaus taw, apricots, thiab cantaloupe muaj qib siab ntawm vitamin A.
- Ib qho txiv nkhaus taw tag nrho muaj txog 672 micrograms ib zaug lossis kwv yees li 45% ntawm qhov pom zoo kom noj txhua hnub.
- Qhuav apricots yog qhov zoo tshaj plaws ntawm cov vitamin A. Ib khob muaj 764 micrograms ntawm vitamin A. Cov kaus poom apricots muaj cov vitamin A tsawg, ntawm 338 micrograms ib khob.
- Raw cantaloupe yog qhov zoo ntawm cov vitamin A. Ib khob ntawm cantaloupe nyoos muaj 286 micrograms ntawm vitamin A.
- Qee tus kws tshaj lij kho mob qhia tus poj niam cev xeeb tub kom nce lawv cov vitamin A los ntawm cov nroj tsuag los ntawm 40% thaum cev xeeb tub thiab 90% thaum pub niam mis.
Kauj Ruam 3. Ntxiv tsiaj los rau koj noj
Cov zaub mov ntawm tsiaj keeb kwm muaj cov vitamin A "retinol" uas yog lub cev ua cov carotenoids (vitamin A los ntawm cov nroj tsuag) tom qab koj zom lawv. Cov zaub mov nplua nuj nyob hauv retinol suav nrog daim siab, qe, thiab ntses rog.
- Vim tias nws tau nqus sai thiab tso tawm qeeb heev, retinol yog ib daim ntawv ntawm cov vitamin A uas tuaj yeem siv tau ntau dua. Yog li, kev noj cov vitamin A los ntawm zaub mov yuav tsum txiav txim siab kom raug. Saib xyuas cov tsos mob ntawm kev mob hnyav xws li xeev siab lossis ntuav, mob taub hau, tsis qab los, kiv taub hau, thiab nkees ntau dhau.
- Tshuaj lom vitamin A lom yog tsawg. Tshuaj lom ntev, uas ua rau lub sijhawm dhau mus, muaj ntau dua. Cov neeg laus yuav tsum noj ntau dua 7,500 micrograms (7.5 milligrams) ntawm cov vitamin A txhua hnub rau rau xyoo kom mus txog qib uas muaj tshuaj lom. Txawm li cas los xij, txhua tus muaj ntau yam sib txawv. Zoo dua yuav tau ceev faj thiab tsis txhob siv cov tshuaj retinol ntau dhau.
- Tus nqi retinol kuj tseem tuaj yeem cuam tshuam yog tias koj siv cov khoom lag luam tawv nqaij uas muaj vitamin A, xws li tshuaj pleev lossis kho pob txuv.
Kauj Ruam 4. Ntxiv mis rau koj noj
Mis, yogurt, thiab cheese kuj tseem tuaj yeem muab cov vitamin A.
Ib khob mis nyuj muab 10-14% ntawm tus nqi pom zoo ntawm vitamin A. Ib ooj (28.35 grams) ntawm cov cheese feem ntau muab 1-6% ntawm tus nqi pom zoo ntawm vitamin A
Kauj Ruam 5. Tham nrog koj tus kws kho mob lossis kws noj zaub mov zoo
Ib tus kws paub txog kev noj qab haus huv ntseeg tau tuaj yeem pab koj txiav txim siab cov zaub mov uas haum rau koj cov zaub mov.
- Koj tus kws kho mob tej zaum yuav muaj cov zaub mov tshwj xeeb lossis cov lus pom zoo noj haus. Yog tias tsis yog, koj tuaj yeem pom nws los ntawm kev hu rau koj lub tsev kho mob hauv cheeb tsam lossis tus kws kho mob lub chaw haujlwm thiab nug kom pom zoo, lossis saib online.
- Yog tias koj nyob hauv Asmeskas, koj tuaj yeem pom tus kws noj zaub mov noj zaub mov lossis kws noj zaub mov zoo los ntawm kev tshawb fawb Eatright.org, lub vev xaib ntawm Academy of Nutrition and Dietetics.
Ntu 3 ntawm 3: Noj Vitamin A Ntxiv
Kauj Ruam 1. Paub cov kev txwv txwv rau cov menyuam
Cov tshuaj ntxiv muaj ntau qhov sib txawv thiab nws yog ib qho tseem ceeb uas koj yuav tsum paub Cov Khoom Noj Txiaj Ntsig Zoo (RDA) rau txhua yam tshuaj ntxiv uas koj tab tom noj.
- Rau cov menyuam yaus txog 6 lub hlis, RDA rau vitamin A yog 375 micrograms (0.375 milligrams).
- Rau cov menyuam mos hnub nyoog 7-11 hlis, RDA rau vitamin A yog 400 micrograms (0.4 milligrams).
- Rau cov menyuam hnub nyoog 1-3 xyoos, RDA rau cov vitamin A yog 400 micrograms (0.4 milligrams).
- Rau cov menyuam hnub nyoog 4-6 xyoos, RDA rau vitamin A yog 450 micrograms (0.45 milligrams).
- Rau cov menyuam hnub nyoog 7-9 xyoos, RDA rau vitamin A yog 500 micrograms (0.5 milligrams).
- Rau cov tub thiab ntxhais hnub nyoog 10-18, RDA rau vitamin A yog 600 micrograms (0.6 milligrams).
Kauj Ruam 2. Paub qhov txwv txwv rau cov neeg laus
Cov neeg laus muaj qhov xav tau sib txawv ntawm cov vitamin A thiab tshuaj ntxiv ntau dua li menyuam yaus. Yog li, nws yog ib qho tseem ceeb kom paub Cov Khoom Noj Txiaj Ntsig Zoo (RDA) rau cov neeg laus.
- Rau cov txiv neej hnub nyoog 19 xyoos lossis tshaj saud, RDA rau cov vitamin A yog 600 micrograms (0.6 milligrams).
- Rau cov poj niam hnub nyoog 19 xyoos lossis tshaj saud, RDA rau cov vitamin A yog 500 grams (0.5 milligrams).
- Rau cov poj niam cev xeeb tub hnub nyoog 18 xyoo lossis qis dua, RDA rau cov vitamin A yog 900 micrograms (0.9 milligrams). Tom qab peb lub hlis thib peb, RDA nce mus rau 950 micrograms (0.95 milligrams).
- Rau cov poj niam cev xeeb tub hnub nyoog 19 xyoos lossis tshaj saud, RDA rau cov vitamin A yog 800 micrograms (0.8 milligrams). Tom qab peb lub hlis thib peb, RDA nce mus rau 850 micrograms (0.85 milligrams).
- Rau cov poj niam pub niam mis uas muaj hnub nyoog 18 xyoo lossis qis dua, RDA rau cov vitamin A yog 950 micrograms (0.95 milligrams).
- Rau cov poj niam pub niam mis uas muaj hnub nyoog 19 xyoos lossis tshaj saud, RDA rau cov vitamin A yog 850 micrograms (0.85 milligrams).
Kauj Ruam 3. Tsis txhob tshaj qhov Kev Pabcuam Kev Noj Qab Haus Huv rau cov vitamin A
Kev noj cov vitamin A ntau dhau tuaj yeem ua rau muaj teeb meem kev noj qab haus huv ntau.
- Cov menyuam mos hnub nyoog qis dua ib xyoos yuav tsum tsis pub ntau tshaj 600 micrograms (0.6 milligrams) ntawm vitamin A.
- Cov menyuam yaus 1-3 xyoos yuav tsum tsis pub ntau tshaj 600 micrograms (0.6 milligrams) ntawm vitamin A ib hnub.
- Cov menyuam hnub nyoog 4-8 xyoos yuav tsum tsis pub ntau tshaj 900 micrograms (0.9 milligrams) ntawm vitamin A ib hnub.
- Cov menyuam hnub nyoog 9-13 xyoos yuav tsum tsis pub ntau tshaj 1,700 micrograms (1.7 milligrams) ntawm vitamin A ib hnub.
- Cov menyuam hnub nyoog 14-18 xyoos yuav tsum tsis pub ntau tshaj 2,800 micrograms (2.8 milligrams) ntawm vitamin A ib hnub.
- Cov neeg laus hnub nyoog 19 xyoos lossis tshaj saud yuav tsum tsis pub ntau tshaj 3,000 micrograms (3 milligrams) ntawm cov vitamin A ib hnub.
Lub tswv yim
- Yog tias koj haus ntau beta-carotene, koj cov tawv nqaij yuav dhau los ua txiv kab ntxwv. Qhov no yog qhov tshuaj tiv thaiv uas tsis muaj kev phom sij thiab feem ntau tshwm sim hauv menyuam yaus thiab neeg tsis noj nqaij. Yog tias qhov no tshwm sim, tsum tsis txhob noj zaub li ob peb hnub kom rov zoo li qub.
- Tham nrog koj tus kws kho mob lossis kws noj zaub mov zoo ua ntej hloov koj cov zaub mov lossis noj cov tshuaj vitamin ntxiv.
Ceeb toom
- Yog tias koj noj cov tshuaj vitamin, nyeem daim ntawv lo. Nco ntsoov tias cov tshuaj ntxiv tsis muaj ntau dua 10,000 UI (3,000 mcg) - feem ntau tsis muaj cov tshuaj ntxiv tshaj qhov koob tshuaj. Txawm li cas los xij, nws zoo dua los tiv thaiv ua ntej nws lig dhau lawm.
- Tsis txhob hloov koj cov zaub mov yam tsis tham nrog koj tus kws kho mob ua ntej. Koj tus kws kho mob yuav qhia rau koj paub cov vitamins uas koj xav tau, yog tias muaj.
- Cov vitamin A ntau dhau tuaj yeem ua rau tsis qab los, kiv taub hau, mob taub hau, qhuav thiab khaus tawv nqaij, plaub hau poob, qhov muag tsis pom kev, thiab txo cov pob txha pob txha ntom ntom. Hauv cov xwm txheej hnyav, kev noj tshuaj vitamin A ntau dhau tuaj yeem ua rau lub siab puas. Hauv tus menyuam hauv plab, cov vitamin A ntau dhau tuaj yeem ua rau muaj menyuam tsis taus loj. Cov poj niam cev xeeb tub yuav tsum tsis txhob noj ntau dua 5,000 IU ntawm cov tshuaj vitamin A. Qhov tseeb, nws tau pom zoo tias cov poj niam cev xeeb tub zam cov vitamins A ntxiv.
