Wikamina A

ʻO ka Wikamina A kahi wikamina hiki ke hoʻoheheʻe ʻia i ka momona i mālama ʻia i ke ake.

ʻElua ʻano o ka wikamina A i loaʻa i ka papaʻai.

• Loaʻa ka huaʻai A i hana mua ʻia i nā huahana holoholona e like me ka ʻiʻo, nā iʻa, nā moa, a me nā meaʻai waiū.
• Loaʻa ʻo Provitamin A i nā meaʻai i kanu ʻia e like me nā huaʻai a me nā mea kanu. ʻO ka ʻano maʻamau o ka pro-vitamin A ka beta-carotene.

Loaʻa ka wikamina A i nā mea hoʻopiliʻai. Hele pinepine mai ia i ke ʻano o ka retinyl acetate a i ʻole retinyl palmitate (preformed vitamin A), beta-carotene (provitamin A) a i ʻole ka hui pū ʻana o preformed a me provitamin A.

Kōkua ka Wikamina A i ka mālama a me ka mālama ʻana i nā niho olakino, nā iwi iwi a me nā mea palupalu, nā membrane mucus, a me ka ʻili. ʻIke ʻia ia he retinol no ka mea hana ia i nā pigment i ka retina o ka maka.

Paipai ka Vitamin A i ka maka maka maikaʻi, keu hoʻi i ke kukui haʻahaʻa. He kuleana pū kekahi i ka hāpai hāpai olakino a me ka hānai ʻana i ka waiū.

ʻIke ʻia ka wikamina A i nā ʻano ʻelua:

• Retinol: He ʻano hana ʻo Retinol o ka wikamina A. Loaʻa ia i ke akepaʻa holoholona, ​​ka waiū holoʻokoʻa, a me kekahi mau meaʻai paʻa.
• Carotenoids: ʻO nā Carotenoids he mau kala ʻeleʻele (pigment). Loaʻa lākou i nā mea kanu mea kanu i hiki ke lilo i ʻano hana o ka wikamina A. Aia ma mua o 500 mau carotenoids i ʻike ʻia. ʻO kekahi o ia carotenoid he beta-carotene.

ʻO Beta-carotene kahi antioksantant. Pale aku nā Antioxidant i nā hunaola mai nā pōʻino i hoʻokumu ʻia e nā mea i kapa ʻia he radical free.

Manaʻo ʻia nā radical manuahi i:

• Hāʻawi i kekahi mau maʻi lōʻihi
• Pāʻani i kahi kuleana i kaʻelemakule

ʻO ka ʻai ʻana i nā kumuwaiwai o beta-carotene hiki ke hoʻēmi i ka makaʻu no ka maʻi ʻaʻai.

ʻAʻole hiki i nā beta-carotene kōkua ke hōʻemi i ka maka maʻi ʻaʻai.

No ka holoholona nā kumuwaiwai, e like me nā hua manu, ka ʻiʻo, ka waiū paʻa, ka tī, ka waiū, ke ake, nā puʻupaʻa, nā cod, a me nā aila iʻa halibut.

Eia nō naʻe, ʻo ka hapa nui o kēia mau kumuwaiwai, koe wale no ka waiū skim paʻa paʻa i ka Vitamin A, kiʻekiʻe i ka momona momona a me ka cholesterol.

ʻO nā kumu waiwai ʻoi loa o ka huaora A:

• ʻO ka aila kō Cod
• Huamoa
• Nā hua ʻai kakahiaka paʻa loa
• Waiū skim paʻa
• ʻO nā mea ʻalani a me nā hua melemele
• Nā kumuwaiwai ʻē aʻe o ka beta-carotene e like me broccoli, spinach, a me ka ʻōmaʻomaʻo ʻōmaʻomaʻo nui loa, nā lau lau

ʻO ka hohonu o ke kala o kahi hua a mea ʻai paha, ʻo ke kiʻekiʻe o ka beta-carotene. ʻO nā kumuʻai mea kanu o ka beta-carotene momona a ʻaʻohe kolesterol. Hoʻomaikaʻi ʻia kā lākou omo inā ʻai ʻia kēia mau kumuwaiwai me kahi momona.

DEFICIENCY:

Inā ʻaʻole lawa kāu wikamina A, ʻoi aku ka makaʻu o nā pilikia maka e like me:

• Makapō pouli hoʻohuli
• ʻO nā hōʻino koliole hiki ʻole ke hoʻohuli ʻia i ʻike ʻia ma ke ʻano xerophthalmia

ʻO ka nele o ka wikamina A hiki ke alakaʻi i ka hyperkeratosis a i ʻole ka ʻili maloʻo a wīwī hoʻi.

Kiʻi kiʻekiʻe:

Inā loaʻa iā ʻoe ka nui o ka wikamina A, hiki iā ʻoe ke maʻi.

• Hiki i nā maʻa nui o ka wikamina A ke hana i nā kīnā hānau.
• ʻIke pinepine ka lāʻau lapaʻau A make inā lawe ka makua i mau haneli tausani IU o ka huaora A.
• Hiki ke kupu ka lāʻau ʻawa A i nā mākua e lawe pinepine ma mua o 25,000 IU i ka lā.

ʻOi aku ka maʻalahi o nā pēpē a me nā keiki i ka wikamina A. Hiki iā lākou ke maʻi ma hope o ka lawe ʻana i nā kaha liʻiliʻi o ka huaora A a i ʻole nā ​​huaora A-i loaʻa nā huahana e like me retinol (loaʻa i nā kalima ʻili).

ʻAʻole maʻi ka nui o ka beta-carotene iā ʻoe. Eia nō naʻe, hiki i nā nui o beta-carotene ke hoʻohuli i ka ʻili melemele a i ka ʻalani. E hoʻi ka kala o ka ʻili i kahi maʻamau ke hōʻemi ʻoe i kāu lawe ʻana i ka beta-carotene.

ʻO ke ala ʻoi loa e loaʻa ai ka koi o kēlā me kēia lā o nā wikamina koʻikoʻi ka ʻai ʻana i nā ʻano huaʻai like ʻole, nā mea kanu, nā mea ʻai waiū paʻa, nā legume (mau pi maloʻo), nā lihi, a me nā hua holoʻokoʻa.

ʻO ka papaʻai a me nā meaʻai kūpono o ka Institute of Medicine - Diakes Reference Intakes (DRIs) i manaʻo ʻia nā ʻai no kēlā me kēia kanaka o ka wikamina A:

Nā pēpē (ʻai maʻamau)

• 0 i 6 mau mahina: 400 micrograms i kēlā me kēia lā (mcg / lā)
• 7 a 12 mau mahina: 500 mcg / lā

ʻO ka Recommended dietary allowance (RDA) no nā wikamina ka nui o kēlā me kēia vitamina a ka poʻe e loaʻa ai i kēlā me kēia lā. Hiki ke hoʻohana ʻia ka RDA no nā wikamina i mau pahuhopu no kēlā me kēia kanaka.

Nā keiki (RDA)

• 1 a 3 mau makahiki: 300 mcg / lā
• 4 a 8 mau makahiki: 400 mcg / lā
• 9 a 13 mau makahiki: 600 mcg / lā

Nā ʻōpio a me nā mākua (RDA)

• Nā makahiki 14 o ke kāne a keu aku: 900 mcg / lā
• Nā makahiki wahine he 14 a ʻoi aku: 700 mcg / lā (no nā wahine 19 a 50 mau makahiki, 770 mcg / lā i ka wā hāpai a me 1,300 mcg / lā i ka wā hānai waiū)

Ehia mau huaʻai āu e pono ai i kāu makahiki a me ka wahine. ʻO nā kumu ʻē aʻe, e like me ka hāpai ʻana a me kou olakino, he mea nui pū kekahi. E noi i kāu mea mālama ola i nā lāʻau kūpono no ʻoe.

Retinol; Retina; Retinoic acid; ʻO Carotenoids

• ʻO ka pono ʻo Vitamin A
• Kumuwaiwai A

ʻO Mason JB. ʻO nā wikamina, nā minela ukali, a me nā micronutrients ʻē aʻe. I: Goldman L, Schafer AI, eds. ʻO ka lāʻau lapaʻau Goldman-Cecil. 25th hua. Piladelapia, PA: Elsevier Saunders; 2016: chap 218.

ʻO Ross CA. Nā hemahema o ka wikamina A a ʻoi aku. I: Kliegman RM, St. Geme JW, Blum NJ, Shah SS, Tasker RC, Wilson KM, eds. ʻO Puka Textbook of Pediatrics ʻo Nelson. 21st ed. Piladelapia, PA: Elsevier; 2020: chap 61.

ʻO Salwen MJ. Nā wikamina a me nā kumuwaiwai kuhi. I: McPherson RA, Pincus MR, hua. ʻO kā Henry's Clinical Diagnosis a me Management e nā Laboratory Methods. 23rd Ed. St Louis, MO: Elsevier; 2017: chap 26.

No laila YT. Nā maʻi kūpono ʻole o ka ʻōnaehana. I: Daroff RB, Jankovic J, Mazziotta JC, Pomeroy SL, eds. ʻO Bradley's Neurology i ka hana lapaʻau. ʻEpekema 7 Piladelapia, PA: Elsevier; 2016: chap 85.