Vitamin A yog cov roj-soluble vitamin uas yog qhov tseem ceeb rau kev noj qab haus huv: peb tau txais carotenoids thiab beta carotene los ntawm cov nroj tsuag, thiab retinol los ntawm nqaij. Vim tias nws yog cov roj-soluble, nws yog ib qho tseem ceeb kom tsis txhob ntau dhau ntawm cov vitamin A koj noj, vim tias muaj cov vitamin A ntau nyob hauv lub cev thiab tuaj yeem cuam tshuam nrog vitamin D thiab pob txha noj qab haus huv (tshwj xeeb yog daim ntawv retinol ntawm vitamin A). Kawm paub cov zaub mov twg muaj cov vitamin A tuaj yeem pab koj ua kom ntseeg tau tias koj tau txais cov tshuaj vitamin txaus.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Txheeb Xyuas Vitamin A Deficiency
Kauj Ruam 1. Kawm paub txog lub luag haujlwm ntawm vitamin A
Vitamin A ua lub luag haujlwm tseem ceeb hauv ntau lub cev kev ua haujlwm thiab cov txheej txheem: nws pab tswj cov tawv nqaij noj qab haus huv, ua kom pom kev hmo ntuj zoo dua, txhawb nqa cov hniav muaj zog thiab tsim cov pob txha, khaws cov nqaij thiab cov hnoos qeev ua haujlwm kom raug (txhawm rau tiv thaiv kab mob), thiab tseem xav tau rau zom kev noj qab haus huv, kev ua pa, kev tsim me nyuam thiab pub niam mis.
Kauj Ruam 2. Paub txog cov tsos mob ntawm kev tsis muaj vitamin A
Cov tsos mob tshwm sim feem ntau ntawm cov vitamin A tsis txaus yog tsaus muag thaum tsaus ntuj, lossis xerophthalmia: nyuaj lossis tsis pom thaum hmo ntuj. Cov neeg mob uas muaj cov vitamin A tsis txaus kuj tseem tuaj yeem ua rau lub qhov txhab ntawm lub qhov muag thiab keratomalacia, qhov ua kom qhuav thiab "clouding" ntawm lub khob.
- Ulcerations ntawm lub qhov muag qhib qhov txhab uas tsim nyob rau hauv txheej txheej ntawm cov ntaub so ntswg nyob rau ntawm koj lub qhov muag.
- Clouding ntawm lub cornea yog qhov tsis pom kev los ntawm lub hauv ntej ntawm lub qhov muag. Ib feem ntawm lub qhov muag ib txwm pom tseeb, thiab clouding tuaj yeem ua cov khoom hauv koj qhov muag pom qhov muag tsis pom lossis tsis tuaj yeem ua haujlwm tau.
- Qhov muag tsis pom thawj zaug tshwm sim nws tus kheej los ntawm lub ntsej muag lub ntsej muag lossis daim duab peb sab hauv ntu ntu ntawm lub qhov muag- uas yog, thaj av ze rau sab nraud ntawm tib neeg lub ntsej muag. Feem ntau nws muaj nyob hauv ob lub qhov muag thiab tuaj yeem ua ke nrog Bitot's me ntsis ("ua npuas dej" ua ke ntawm keratin).
- Kev dig muag hmo ntuj kuj tseem tuaj yeem tshwm sim raws li "starburst" cuam tshuam thaum koj saib lub teeb ci hauv ib puag ncig tsaus ntuj.
- Lwm cov tsos mob ntawm qhov pib/pib tsis muaj peev xwm tuaj yeem suav nrog lub sijhawm qhuav lossis "tsis tuaj yeem ntub dej" qhov muag, nrog ntxhib lossis "npuas" cov yam ntxwv ntawm lub qhov muag, txawm hais tias cov tsos mob ib leeg tsis txaus los tshuaj xyuas cov vitamin tsis txaus.
- Tshuaj tua kab mob tej zaum yuav tau sau tseg los kho tus kab mob, tab sis nws yog ib qho tseem ceeb mus ntsib kws kho mob kom pab koj hloov koj li kev noj zaub mov thiab ntxiv tshuaj ntxiv raws li xav tau.
Kauj Ruam 3. Kuaj koj cov ntshav
Yog tias koj txhawj xeeb txog koj qib vitamin A, koj tuaj yeem nug koj tus kws kho mob ua qhov ntsuas 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 cov tib neeg noj qab haus huv yog nruab nrab ntawm 50-200 micrograms ib deciliter ntawm cov ntshav.
- Koj yuav zoo li yuav tsum tsis txhob noj lossis haus dab tsi txog 24 teev ua ntej kuaj. Nrog koj tus kws kho mob tham txog qhov yuav tsum tau ua.
- Yog tias koj pom tias muaj qhov tsis txaus, koj tus kws kho mob yuav qhia koj kom noj cov vitamin A ntxiv (tshwj tsis yog koj cev xeeb tub), lossis tuaj yeem xa koj mus rau tus kws noj zaub mov zoo uas tuaj yeem pab koj xaiv kev noj zaub mov zoo dua.
Kauj Ruam 4. Kom koj tus menyuam kuaj
Cov menyuam yaus feem ntau yuav raug cuam tshuam los ntawm cov vitamin A tsis txaus, thiab tseem tuaj yeem pom cov cim ntawm kev loj hlob qeeb thiab ua rau muaj kev pheej hmoo kis tus kabmob ntau ntxiv.
Cov menyuam yaus tuaj yeem txhim kho qhov tsis txaus los ntawm kev tsis tau txais cov vitamin A txaus los ntawm mis, lossis los ntawm kev poob ntau ntawm cov vitamin A los ntawm kev mob raws plab
Kauj Ruam 5. Ceev faj yog tias koj cev xeeb tub
Qhov tsis txaus ntawm Vitamin A tuaj yeem tshwm sim rau leej niam hauv lub hlis thib peb, vim tias qhov kev xeeb menyuam no ua rau muaj kev xav tau ntau tshaj plaws ntawm cov as -ham thiab cov vitamins hauv niam thiab menyuam hauv plab.
Saib cov lus ceeb toom hauv qab no cov poj niam cev xeeb tub yuav tsum tsis noj cov tshuaj vitamin A ntxiv tshwj tsis yog qhia los ntawm kws kho mob, vim tias cov tshuaj vitamin A siab ntau tuaj yeem ua rau menyuam hauv plab puas.
Txoj Kev 2 ntawm 3: Noj Cov Khoom Noj Uas Muaj Vitamin A
Kauj Ruam 1. Noj zaub ntau yam
Zaub yog qhov tseem ceeb ntawm cov vitamin A los ntawm kev muab koj nrog carotenoids zoo li beta-carotene. Feem ntau cov txiv kab ntxwv/daj/liab, xws li qos yaj ywm qab zib, zaub qhwv, zaub qhwv, thiab taub dag, 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, cantaloupe, thiab txiv hmab txiv ntoo citrus, muaj qib vitamin A.
- Ib qho txiv nkhaus taw tag nrho muaj txog 672 micrograms ib zaug, lossis kwv yees li 45% ntawm kev pom zoo txhua hnub.
- Qee tus kws tshaj lij kho mob pom zoo tias poj niam cev xeeb tub yuav tsum nce lawv cov tshuaj vitamin A kom tau txais 40% tag nrho thaum cev xeeb tub thiab 90% tag nrho thaum pub niam mis.
Kauj Ruam 3. Ntxiv cov khoom noj tsiaj rau koj noj
Cov zaub mov ntawm tsiaj keeb kwm muab "retinol" daim ntawv ntawm vitamin A, uas yog koj lub cev hloov pauv carotenoids (cog raws li vitamin A) rau thaum koj tau zom lawv. Cov zaub mov muaj nplua nuj nyob hauv Retinol suav nrog daim siab, qe, thiab ntses rog.
- Vim tias nws tau nqus sai thiab tso tawm sai heev, retinol yog daim ntawv ntawm cov vitamin A uas tuaj yeem siv ntau dhau, yog li nrhiav cov vitamin A los ntawm cov zaub mov no yuav tsum tau ua nrog kev saib xyuas. Saib rau xeev siab lossis ntuav, mob taub hau, tsis qab los, kiv taub hau, thiab qaug zog ntau dhau raws li cov cim qhia tias muaj tshuaj lom hnyav.
- Cov tshuaj vitamin A lom yog qhov tsawg. Kev mob toxicity ntev, uas tau tshwm sim dhau sijhawm, yog qee qhov ntau dua. Tseem, cov neeg laus nruab nrab xav tau noj ntau dua 7, 500 micrograms (7.5 milligrams) txhua hnub rau ntau dua rau xyoo kom mus txog qib tshuaj lom, tab sis muaj ntau yam kev hloov pauv ntawm tus neeg mus rau lwm tus. Nws yog qhov zoo tshaj plaws kom ceev faj thiab tsis txhob ua dhau ntawm retinol.
- Cov qib Retinol kuj tseem tuaj yeem cuam tshuam yog tias koj siv cov khoom lag luam vitamin A, xws li tshuaj pleev lossis tshuaj noj pob txuv.
Kauj Ruam 4. Ntxiv mis nyuj rau koj noj
Mis, yogurt, thiab cheese kuj tseem tuaj yeem muab cov vitamin A.
1 khob (240 mL) ntawm mis muab nruab nrab ntawm 10-14% ntawm tus nqi pom zoo niaj hnub ntawm vitamin A. 1 ounce (28 g) cov cheese feem ntau muab nruab nrab ntawm 1-6% ntawm qhov pom zoo txhua hnub 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 uas ntseeg tau tuaj yeem taw qhia koj hauv kev txiav txim siab tias cov zaub mov twg yuav haum zoo tshaj plaws hauv koj kev noj haus.
- Koj tus kws kho mob tej zaum yuav muaj tus kws noj zaub mov tshwj xeeb/kws qhia zaub mov kom qhia rau koj. Yog tias tsis yog, koj tuaj yeem nrhiav ib tus los ntawm kev hu rau koj lub tsev kho mob hauv nroog lossis lwm tus kws kho mob lub chaw haujlwm kho mob thiab nug kom pom zoo, lossis tshawb hauv online.
- Yog tias koj nyob hauv Asmeskas, koj tuaj yeem nrhiav tus kws sau npe noj zaub mov noj zaub mov zoo/noj zaub mov zoo los ntawm kev tshawb fawb ntawm Eatright.org, lub vev xaib ntawm Academy of Nutrition and Dietetics. Koj tuaj yeem pom lawv lub vev xaib ntawm
Txoj Kev 3 ntawm 3: Noj Vitamin A Ntxiv
Kauj Ruam 1. Paub cov kev txwv txwv rau cov menyuam
Cov tshuaj ntxiv tuaj nyob hauv ntau qhov sib txawv, thiab nws yog ib qho tseem ceeb kom paub cov lus pom zoo noj zaub mov noj (RDA) rau txhua yam tshuaj ntxiv uas koj noj.
- Rau cov menyuam mos txog 6 hli, RDA rau cov vitamin A yog 400 micrograms (0.4 milligrams).
- Rau cov menyuam mos hnub nyoog 7-12 hlis, RDA rau vitamin A yog 500 micrograms (0.5 milligrams).
- Rau cov menyuam hnub nyoog 1-3 xyoos, RDA rau vitamin A yog 300 micrograms (0.3 milligrams).
- Rau cov menyuam hnub nyoog 4-8 xyoos, RDA rau cov vitamin A yog 400 micrograms (0.4 milligrams).
- Rau cov menyuam hnub nyoog 9-13 xyoos, RDA rau vitamin A yog 600 micrograms (0.6 milligrams).
- Rau cov menyuam hnub nyoog 14-18 xyoos, RDA 700 micrograms (0.7 milligrams) rau cov ntxhais thiab 900 micrograms (0.9 milligrams) rau cov tub.
Kauj Ruam 2. Noj cov tshuaj vitamin A rau cov neeg laus
Cov neeg laus yuav xav tau cov vitamin A ntau dua li menyuam yaus, thiab nrog rau txhua yam tshuaj ntxiv uas koj noj, nws yog ib qho tseem ceeb kom paub cov lus pom zoo noj zaub mov noj (RDA).
- Rau cov txiv neej hnub nyoog 19 xyoos thiab nce, RDA rau cov vitamin A yog 900 micrograms (0.9 milligrams).
- Rau cov poj niam hnub nyoog 19 xyoos thiab nce, RDA rau cov vitamin A yog 700 micrograms (0.7 milligrams).
- Rau cov poj niam cev xeeb tub hnub nyoog 18 xyoo lossis qis dua, RDA rau cov vitamin A yog 750 micrograms (0.75 milligrams).
- Rau cov poj niam cev xeeb tub hnub nyoog 19 xyoos thiab tshaj saud, RDA rau cov vitamin A yog 770 micrograms (0.77 milligrams).
- Rau cov poj niam pub niam mis hnub nyoog 18 xyoos lossis qis dua, RDA rau cov vitamin A yog 1,200 micrograms (1.2 milligrams).
- Rau cov poj niam pub niam mis hnub nyoog 19 xyoos thiab nce, RDA rau cov vitamin A yog 1,300 micrograms (1.3 milligrams).
Kauj Ruam 3. Tsis txhob tshaj qhov pom zoo txhua hnub ntawm cov vitamin A
Kev noj cov vitamin A ntau dhau tuaj yeem ua rau muaj teeb meem kev noj qab haus huv.
- Cov menyuam mos hnub nyoog qis dua 1 xyoos yuav tsum tsis pub ntau tshaj 600 micrograms (0.6 milligrams) ntawm vitamin A.
- Cov menyuam hnub nyoog 1-3 xyoos yuav tsum tsis pub ntau tshaj 600 micrograms (0.6 milligrams) ntawm cov vitamin A txhua hnub.
- Cov menyuam hnub nyoog 4-8 xyoos yuav tsum tsis pub ntau tshaj 900 micrograms (0.9 milligrams) ntawm vitamin A txhua hnub.
- Cov menyuam hnub nyoog 9-13 xyoos yuav tsum tsis pub ntau tshaj 1,700 micrograms (1.7 milligrams) ntawm vitamin A txhua hnub.
- Cov menyuam hnub nyoog 14-18 xyoos yuav tsum tsis pub ntau tshaj 2,800 micrograms (2.8 milligrams) ntawm cov vitamin A txhua hnub.
- Cov neeg laus hnub nyoog 19 xyoos thiab tshaj saud yuav tsum tsis pub ntau tshaj 3, 000 micrograms (3 milligrams) ntawm cov vitamin A txhua hnub.
Lub tswv yim
- Yog tias koj haus ntau beta-carotene koj cov tawv nqaij tuaj yeem ua xim daj. Qhov no yog qhov tshuaj tiv thaiv tsis muaj kev phom sij, feem ntau pom hauv cov menyuam yaus thiab hauv cov neeg tsis noj nqaij. Yog tias qhov no tshwm sim, tso cov veggies li ob peb hnub kom rov qab zoo li qub.
- Tham nrog kws kho mob lossis kws noj zaub mov zoo ua ntej hloov kho koj cov zaub mov lossis noj cov tshuaj vitamin ntxiv.
Lus ceeb toom
- Yog tias koj tab tom noj cov tshuaj vitamin ntxiv, nyeem daim ntawv lo. Nco ntsoov tias nws tsis mus ntau dua 10,000 IU's, uas, hmoov zoo, tsis zoo li. Tab sis nws zoo dua kom nyab xeeb dua li thov txim.
- Tsis txhob hloov koj cov zaub mov yam tsis tau kuaj nrog koj tus kws kho mob ua ntej. Nws yuav qhia koj cov vitamins uas koj xav tau, yog tias muaj.
- Ntau dhau Vitamin A tuaj yeem ua rau tsis qab los noj mov, 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 qhov mob hnyav, daim siab puas tuaj yeem tshwm sim nrog Vitamin A ntau dhau. Thaum muaj menyuam hauv plab, muaj vitamin A ntau dhau tuaj yeem ua rau muaj menyuam tsis taus loj; poj niam cev xeeb tub yuav tsum tsis pub ntau tshaj 5, 000 IU txhua hnub ntawm cov vitamins ntxiv.
