Hypertrophic Cardiomyopathy: Cutar cututtuka, Dalili, Jiyya da Rigakafin Duba Samfura Don Faɗakarwa Cikin Gaggawa BADA Sanarwa Don Faɗakarwar Yau da kullunKawai A ciki
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Vitamin A- kamar sauran ƙananan ƙwayoyin cuta irin su folic acid, bitamin E da choline-yana da mahimmanci ga mata masu ciki da kuma jariri mai girma. Dangane da binciken, yana da mahimmanci don aiki, ilimin halittar jiki da ciwan ido, tare da tasirin tsarin akan kwarangwal da gabobin tayi.
Makantar dare a cikin iyaye mata da yara (ƙasa da shekara ɗaya) saboda ƙarancin bitamin A ya zama gama gari a yankuna kamar Afirka da Kudu maso Gabashin Asiya inda rashi bitamin A ya zama batun kiwon lafiya gama gari.
magungunan gida don tantan rana a hannu da fuska
Vitamin A na hade da karfafa garkuwar jiki, ci gaban kashi, inganta ayyukan gabobin haihuwa, ci gaban hakora da al'ada da kuma kiyaye fata da laka. Gabaɗaya, wannan mahimmin abinci mai gina jiki yana taimakawa cikin ci gaban al'ada na amfrayo da kiyaye lafiyar mahaifiya da ɗan tayin. [1]
Babban batun da ya danganci amfani da bitamin A shine sashi. A kowane zangon karatu, yakamata a kiyaye kashi na bitamin A a matsayin babban allurai, musamman ma a farkon farkon watanni uku na iya haifar da rikicewar ciki kamar na rashin haihuwa.
Dubi jerin abincin waɗanda sune tushen tushen bitamin A. Ka tuna, abinci mai wadata a beta-carotene ana kuma ba da shawara kamar yadda suke provitamin A carotenoid, yana nufin suna canzawa zuwa ɗayan nau'ikan bitamin A (retinol ) a cikin jiki.
1. Madara
Tushen dabba na bitamin A kamar madara suna da yawa a cikin abinci mai gina jiki. Hakanan yana da wadata a cikin wasu abubuwan gina jiki kamar su calcium da bitamin D. Milk na taimaka wa ci gaban ƙasusuwa da haƙoran jariri mai girma.
Vitamin A cikin madara duka: 32 µg
2. Kwayar Kifin Kifin
Hannun kifin kifi shine babban tushen bitamin A da omega-3 acid mai. Wadannan abubuwan gina jiki suna taimakawa wajen hana cututtukan jijiyoyin jiki kamar makantar dare a cikin uwa da dan tayi. Hakanan yana taimakawa cikin ingantaccen hangen nesa na jariri. [biyu]
Vitamin A a cikin kifin kifi na hanta: 100000 IU
3. Karas
A cikin tushen tsire-tsire, bitamin A yana cikin nau'in carotenoids (beta-carotene), wani nau'in launuka masu ba da 'ya'yan itatuwa da kayan marmari launuka daban-daban. Ana canza shi zuwa cikin sinadarin retinol yayin narkewa, wani nau'i na bitamin A. Karas suna da wadatar beta-carotene kuma suna taimakawa cikin ci gaban da ya dace da ci gaban yaro. [3]
Vitamin A cikin karas: 16706 IU
cumin foda don asarar nauyi
4. Red Man Dabino
Man ja na dabino man ne ne mai ci wanda yake da wadataccen beta-carotene. A cikin kasashen da ake samun karancin bitamin A, ana shan jan dabino a matsayin babban tushen abinci mai gina jiki. Kamar yadda wani bincike ya nuna, jan dabinon dabino yana dauke da kusan 500 ppm carotene, daga ciki, kashi 90% na kasancewa alpha da beta-carotene. [4]
Vitamin A cikin jan man dabino: Kusan 500 ppm (beta-carotene)
multani mitti ga masu duhu a fuska
5. Cuku
Cuku wani samfurin dabba ne mai wadataccen bitamin A1, wanda aka fi sani da retinol. Bambancin cuku iri daban-daban kamar su cuku mai tsami, cuku mai tsami, cuku mai laushi da cuku na akuya suna dauke da adadin wannan muhimmin gina jiki. Cuku wanda aka yi shi daga kashi 100 cikin 100 na dabbobin da ke cin ciyawa sun ƙunshi mafi yawan bitamin A.
Vitamin A a cikin cuku: 1002 IU
6. Kwai Yolk
Kwai gwaiduwa, ba albumin yana da wadataccen bitamin A tare da wasu abubuwan gina jiki kamar su omega-3 fatty acids, folate, bitamin D da bitamin B12. Yana taimaka wa ci gaban kwakwalwar jariri kuma yana daidaita matakan cholesterol a cikin uwa. [5]
Vitamin A cikin kwai gwaiduwa: 381 µg
7. Kabewa
Suman shine kyakkyawan tushen bitamin A wanda yake taimakawa ci gaban lafiyar idanun tayi. Hakanan, aikin antioxidant na kayan lambu yana taimakawa wajen sarrafa matakan sukari na uwa da kuma hana rikitarwa na ciki saboda damuwar maye gurbi. [6]
Vitamin A cikin kabewa: 426 µg
8. Man Kifi
Ba wai kawai man da aka cire daga hanta na kifin na kodin yana da yawan bitamin A ba, amma man kifi na yau da kullun da ake cirowa daga kifin mai mai irin su sardines da menhaden shima wadataccen tushen wannan muhimmin abinci ne. Wani bincike ya ce man kifin na taimaka wajan kare cutar retinitis pigmentosa, cutar ido da ke haifar da rashin gani ga yara. [7]
Vitamin A cikin kifin mai: Ya dogara da nau'in kifin da ake hako man daga ciki. Hakanan, ana kara ta kasuwanci yayin hakar mai.
9. Dankali mai zaki
Wasu kayan lambu kamar su dankalin turawa suna buqatar yin kwalliya bayan dahuwa domin saukaka narkewa. Suna yin cikakken abincin da za'a bawa yara. Dankalin turawa mai zaki-itace shine babban tushen beta-carotene kuma yana iya taimakawa hana rashi bitamin A a cikin kasashe masu tasowa. [8]
Vitamin A cikin dankalin turawa (mashed): 435 µg
10. Yoghurt
Yoghurt yana da yawa a cikin bitamin (kamar su bitamin A) da kuma maganin rigakafi. Yana taimakawa hana haɗarin jijiyoyin jiki da nakasa fahimta a cikin tayin kuma yana ba da fa'idodi mai gina jiki ga uwar. [9]
motsa jiki don rage kitsen ciki a gida
Vitamin A a cikin yoghurt: 198 IU
11. Masarar Rawaya
Masarar rawaya ko masara (ba fari ba) tana da yawa a cikin furotin A carotenoids. Yana taimakawa magance maƙarƙashiyar ciki, yana rage haɗarin larurar haihuwar jarirai kamar Spina Bifida kuma yana taimakawa cikin ci gaban lafiyar jiji da jariri. [10]
Vitamin A a masarar rawaya: 11 µg
