Wikamina A: nā pono, ka hemahema, ka ʻona a me nā mea hou aku

Anter

• He aha ka wikamina A?
• Nā hana i kou kino
• Nā Pōmaikaʻi Ola
• Mana Antioxidant
• Pono no ke olakino maka a pale i ka degeneration macular
• Pale aku ʻo Mei i kekahi mau maʻi kōkō
• ʻO Vital no ka Fertility a me ka Fetal Development
• Hoʻonui i kāu ʻōnaehana pale maʻi
• Ka nele
• Nā Kumuwaiwai Meaʻai
• ʻXlelo Hoʻoikaika Toxicity a me Dosage
• Ka Laina Lalo

ʻO ka Wikamina A kahi mea momona hiki ke hoʻoheheʻe ʻia i ka momona e hana nui i kou kino.

Aia kūlohelohe ia i nā meaʻai āu e ʻai ai a hiki ke hoʻopau ʻia hoʻi ma o nā mea hoʻopiha.

Kūkākūkā kēia ʻatikala i ka wikamina A, e pili ana i nā pono, nā kumuwaiwai, a me nā hopena o ka nele a me ka mea ʻino.

He aha ka wikamina A?

ʻOiai ʻo ka wikamina A i manaʻo pinepine ʻia he nutrient singular, ʻo ia maoli ka inoa no kahi hui o nā hui momona-momona, me retinol, retinal a me retiners esters ().

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

Hana ʻia ka wikamina A - retinol a me retiners esters - i loko wale nō o nā huahana holoholona, ​​e like me ka waiū, ke akepaʻa a me nā iʻa, ʻoiai ʻo provitamin A carotenoids kahi mea nui i nā meaʻai mea kanu e like me nā huaʻai, nā mea kanu a me nā aila ().

I mea e hoʻohana ai iā lākou, pono e hoʻololi i kou kino i nā ʻano ʻelua o ka wikamina A i ka retinal a me ka retinoic acid, nā ʻano hana o ka wikamina.

Ma muli o ka momona o ka wikamina A, mālama ʻia i loko o ke kino no ka hoʻohana hope.

ʻO ka hapa nui o ka wikamina A i loko o kou kino e mālama ʻia i kou akepaʻa ma ke ʻano o nā retinā esters ().

Hoʻopili ʻia kēia mau estera i loko o ka trans-retinol āpau, kahi e hoʻopili ai i ka protein protein paʻa (RBP). Komo ia i loko o kou kahawai, a ma ia manawa hiki i kou kino ke hoʻohana iā ia ().

ʻO ka wikamina A ka huaʻōlelo maʻamau no kahi hui o nā mea hiki ke hoʻoheheʻe ʻia ka momona i loaʻa i nā meaʻai holoholona a me nā mea kanu.

Nā hana i kou kino

Pono ka wikamina A i kou olakino, ke kākoʻo ʻana i ka ulu ʻana o ka pūnaewele, ka pale ʻana i ke kino, ka ulu ʻana o ka fetal a me ka hihiʻo.

Maliʻa paha ʻo kekahi o nā hana kaulana loa o ka wikamina A ke kuleana o ia i ka ʻike a me ke olakino maka.

Hoʻohui ʻia ʻo Retinal, ke ʻano hana o ka wikamina A, me ka protein opsin e hana ai i rhodopsin, kahi mole e pono ai no ka ʻike kala a me ka ʻike haʻahaʻa ().

Mālama pū kekahi ia i ka pale o ka maka - ka pale waho loa o kou maka - a me ka conjunctiva - kahi membrane lahilahi e uhi ana i ka maka o kou maka a i loko o kou mau lihilihi ().

Hoʻohui ʻia, kōkua ka wikamina A i ka mālama ʻana i nā pūnaewele o luna e like me kou ʻili, ʻōpū, akemāmā, pūpū a me ka pepeiao o loko.

Kākoʻo ia i ka hana pale ma ke kākoʻo ʻana i ka ulu a me ka hāʻawi ʻana o nā T-cells, kahi ʻano o ke keʻokeʻo keʻokeʻo e pale ai i kou kino mai ka maʻi ().

He aha hou aʻe, kākoʻo ka wikamina A i nā hunaola ʻili maikaʻi, nā kāne a me nā wahine a me nā ulu fetal ().

Pono ʻia ka wikamina A no ke olakino o ka maka, ka hihiʻo, ka pale ʻana, ka ulu ʻana o ka pūnaewele, ka hana hou ʻana a me ka ulu ʻana o ka fetal.

Nā Pōmaikaʻi Ola

ʻO ka Vitamin A kahi mea waiwai nui e hoʻopōmaikaʻi ai i ke olakino ma nā ʻano he nui.

Mana Antioxidant

ʻO Provitamin A carotenoids e like me beta-carotene, alpha-carotene a me beta-cryptoxanthin nā mea mua o ka wikamina A a loaʻa nā waiwai antioxidant.

Kaua nā Carotenoids i nā radical free - nā mole kūpikipiki i hiki ke hōʻeha i kou kino e ka hana ʻana i ke koʻikoʻi oxidative ().

Ua hoʻopili ʻia ke koʻikoʻi oxidative i nā ʻano maʻi like ʻole e like me ka maʻi kō, maʻi ʻaʻai, maʻi puʻuwai a me ka hoʻohaʻahaʻa ʻike ().

Pili nā papaʻai kiʻekiʻe i nā carotenoids me ka haʻahaʻa o ke ʻano o kēia mau ʻano, e like me ka maʻi puʻuwai, ka maʻi ʻaʻai a me ka maʻi kō (,,).

Pono no ke olakino maka a pale i ka degeneration macular

E like me ka mea i ʻōlelo ʻia ma luna, pono ka wikamina A i ka ʻike a me ke olakino o ka maka.

ʻO ka lawe ʻana i ka meaʻai kūpono o ka wikamina A e kōkua ai i ka pale ʻana i kekahi mau maʻi maka, e like me ka hoʻoliʻiliʻi makula e pili ana i ka makahiki (AMD).

Hōʻike nā noiʻi e hiki i nā pae kiʻekiʻe o ka beta-carotene, alpha-carotene a me beta-cryptoxanthin ke hōʻemi i kou makaʻi o AMD a hiki i 25% ().

Pili kēia hoʻoliʻiliʻi pilikia i ka carotenoid nutrient 'pale o ka macularʻaʻaʻa e ka hoʻohaʻahaʻaʻana i nā kiʻekiʻe o ke kaumaha oxidative.

Pale aku ʻo Mei i kekahi mau maʻi kōkō

Ma muli o kā lākou waiwai antioxidant, pale paha nā huaʻai momona a carotenoid i nā ʻano maʻi ʻaʻai.

ʻO kahi laʻana, kahi noiʻi ma luna o 10,000 mau mākua i hoʻoholo i nā mea puhipaka me nā kiʻekiʻe o ke koko kiʻekiʻe o alpha-carotene a me beta-cryptoxanthin i loaʻa kahi 46% a me 61% haʻahaʻa o ka make ʻana mai ka maʻi ʻaʻa maʻi, ma mua o ka poʻe puhipaka ʻole me ka loaʻa haʻahaʻa. o kēia mau meaola ().

ʻO nā mea hou aʻe, hōʻike nā hōʻike hōʻike hōʻike hōʻike i hiki i nā retinoids ke kāohi i ka ulu ʻana o kekahi mau maʻi maʻi ʻaʻai, e like me ka maʻi ʻaʻai, ka umauma a me ka maʻi ʻaʻai ovarian ().

ʻO Vital no ka Fertility a me ka Fetal Development

Pono ka wikamina A no ka hānau kāne a me ka wahine no ka mea he mea nui ia i ka sperm a me ka ulu ʻana o ka hua manu.

He mea koʻikoʻi no ke olakino placental, hoʻomohala a me ka mālama ʻana o nā kiko fetal, a me ka ulu ʻana o ka fetal ().

No laila, pili ka wikamina A i ka olakino makuahine a me ka fetal a i ka poʻe e hoʻāʻo nei e hāpai.

Hoʻonui i kāu ʻōnaehana pale maʻi

Hoʻopili ka Vitamin A i ke olakino olakino ma ka hoʻoulu ʻana i nā pane e pale i kou kino mai nā maʻi a me nā maʻi.

Pili ka wikamina A i ka hana ʻia ʻana o kekahi mau hunaola, e like me B- a me T-cells, kahi e hoʻokani ai i nā kūlana pale i pale i nā maʻi.

ʻO kahi hemahema i kēia nutrient e alakaʻi i ka hoʻonui ʻana i nā pae o nā mole pro-inflammatory e hōʻemi ai i ka pane a me ka hana o ka ʻōnaehana immune.

Hoʻopili maikaʻi ka Vitamin A i ke olakino ma o ka mālama ʻana i ke koʻikoʻi oxidative i ka hōʻoia, e hoʻonui ana i kāu ʻōnaehana pale a pale i nā maʻi.

Ka nele

ʻOiai he kākaʻikahi ka hemahema o ka wikamina A i nā ʻāina kūkulu e like me ka US, he mea maʻamau ia i nā ʻāina kūkulu, no ka mea, he palena palena ʻole kēia mau heluna kanaka i nā kumu meaʻai o ka wikamina A i hana mua ʻia a me provitamin A carotenoids.

Hiki i ka hemahema Vitamin A ke alakaʻi i nā pilikia olakino koʻikoʻi.

Wahi a ka WHO, ʻo ka hemahema ka wikamina A ke kumu nui o ka pale ʻia ʻana o ka makapō i nā keiki a puni ka honua.

Hoʻonui pū ka hemahema ʻo Vitamin A i ka paʻakikī a me ka makaʻu o ka make ʻana i nā maʻi e like me ka maʻi ʻula a me ka diarrhea (,).

Hoʻohui ʻia, hoʻāla ka nele o ka wikamina A i ka makaʻu o ka anemia a me ka make i nā wahine hāpai a hopena maikaʻi ʻole i ka fetus e ka hoʻolōʻihi ʻana i ka ulu a me ke kūkulu ʻana.

ʻO nā hōʻailona ʻoi aku ka nui o ka hemahema ʻo ka wikamina A e pili pū me nā pilikia o ka ʻili e like me hyperkeratosis a me ka huehue (,).

ʻO kekahi mau hui e like me nā pēpē premature, ka poʻe me ka cystic fibrosis a me nā wahine hāpai a hānai paha i nā ʻāina kūkulu e ʻoi aku ka makaʻu i ka lawa ʻole o ka wikamina A ().

Hiki i ka hemahema Vitamin A ke alakaʻi i ka makapō, hoʻonui i ka maʻi maʻi, nā pilikia hāpai a me nā pilikia o ka ʻili.

Nā Kumuwaiwai Meaʻai

Nui nā kumuʻaiʻai o nā huaora A i hana mua ʻia a me provitamin A carotenoids.

Mālama koke ʻia a hoʻohana ʻia e ka lāʻau ma mua o ka lāʻau A ma mua o nā kumuwaiwai o provitamin A carotenoids.

ʻO ka hiki i kou kino ke hoʻololi pono i nā carotenoids, e like me beta-carotene, i ka wikamina hana A hilinaʻi ʻia i nā kumu he nui - e like me nā genetics, nā papaʻai, ke olakino āpau a me nā lāʻau ().

No kēia kumu, pono e makaʻala ka poʻe e ukali nei i nā papa mea kanu - a ʻoi aku nā vegans - e makaʻala e pili ana i ka loaʻa ʻana o nā meaʻai momona carotenoid.

ʻO nā meaʻai kiʻekiʻe loa i ka wikamina A i hana mua ʻia:

• ʻĀtū hua manu
• Hīpī pipi
• Kahalewai
• Pata
• ʻO ka aila kō Cod
• Akepaʻa moa
• Salemona
• ʻO ka tī Cheddar
• Sīʻī ate
• Mōʻī mōʻī
• Trout

ʻO nā meaʻai kiʻekiʻe i ka provitamin A carotenoids e like me beta-carotene e komo pū (25, 26):

• ʻUala kahiki
• ʻUmeke
• Kāloti
• ʻO Kale
• Mīkini
• ʻO greens Dandelion
• Kāpiki
• ʻO Chard Swiss
• Peppers ʻulaʻula
• ʻO nā greens Collard
• ʻArselykala
• Pākuʻi butternut

ʻO ka wikamina A i hana mua ʻia i loko o nā meaʻai holoholona e like me ke ake, salemona a me nā yolks hua manu, ʻoiai ʻo provitamin A carotenoids i loaʻa i nā mea kanu mea kanu, e like me kaʻuala, kale a kāpeti.

ʻXlelo Hoʻoikaika Toxicity a me Dosage

E like me ka hemahema o ka wikamina A hiki ke hopena maikaʻi ʻole i ke olakino, ʻo ka loaʻa ʻana i ka mea nui he mea weliweli hoʻi.

ʻO ka haʻawina i koi ʻia i kēlā me kēia lā (RDA) no ka wikamina A he 900 mcg a me 700 mcg i kēlā me kēia lā no nā kāne a me nā wahine, i hiki ke maʻalahi ʻia e ka hahai ʻana i kahi papaʻai meaʻai holoʻokoʻa (27).

Eia nō naʻe, he mea nui ʻaʻole e ʻoi aku i ka palena o ka hoʻomanawanui (UL) o 10,000 IU (3,000 mcg) no nā mākua e pale aku ai i ka ʻawahia (27).

ʻOiai he mea hiki ke hoʻopau i ka wikamina A i hana mua ʻia ma o nā kumuwaiwai holoholona e like me ke ake, pili pinepine ʻia ka mea ʻawahia i ka lawe nui ʻana i ka waihona a me ka mālama ʻana me kekahi mau lāʻau, e like me Isotretinoin (,).

No ka mea hiki ke hoʻoheheʻe ʻia ka momona A, mālama ʻia i loko o kou kino a hiki i nā pae maikaʻi ʻole i ka manawa.

ʻO ka lawe ʻana i ka wikamina A hiki ke alakaʻi i nā hopena ʻino a hiki i ka make ke lawe ʻia i nā koina kiʻekiʻe loa.

Loaʻa ka lāʻauʻawa A koʻikoʻi ma kahi o ka manawa pōkole ke hoʻopau ʻia kahi lāʻau hoʻokahi o ka vitamona kiʻekiʻe loa, ʻoiai ke kūpikipiki mau loa ke kiʻi ʻia nā lāʻau ma mua o 10 mau manawa i ka RDA i loko o kahi lōʻihi lōʻihi ().

ʻO nā hopena ʻē aʻe i ʻike pinepine ʻia o ka lāʻau vitamin A mau - kuhikuhi pinepine ʻia ʻo hypervitaminosis A - me:

• Nā haunaele hihiʻo
• ʻEha puʻupuʻu a me ka iwi
• Makemake maikaʻi ʻole
• ʻO Nusea a me ka luaʻi
• ʻIke o ka lā
• Lilo ka lauoho
• ʻEha poʻo
• ʻIli maloʻo
• Poino ke ake
• ʻO Jaundice
• Hoʻonui lohi
• Hoʻoemi i ka makemake
• Huikau
• ʻIli ʻili

ʻOiai ʻoi aku ka liʻiliʻi ma mua o ka lāʻau kūmau A mau, ʻo ka wikamina huʻihu e pili pū ʻia me nā ʻōuli ʻoi loa, e like me ka hōʻino o ke ake, hoʻonui ʻia ka pēpē cranial a hiki i ka make ().

ʻO ka mea hou aku, hiki i ka huakiko A ke hopena maikaʻi ʻole i ka olakino makuahine a me ka fetal a hiki i nā kīnā hānau ().

I mea e hōʻalo ai i ka ʻawahia, hoʻokele i nā lāʻau kō A kiʻekiʻe.

Pili ka UL no ka wikamina A i nā kumuwaiwai i hoʻokumu ʻia i nā holoholona o ka wikamina A, a me nā mea hoʻohui vitamine A.

ʻAʻole pili ka lawe nui ʻana i nā carotenoids papaʻai me ka mea ʻawahia, ʻoiai ke loulou nei nā noiʻi i nā beta-carotene supplement me ka hoʻonui ʻana o ka maʻi ʻaʻai a me nā maʻi puʻuwai i nā mea puhipaka ().

Ma muli o ka nui o ka wikamina A hiki ke lilo i mea weliweli, e kūkākūkā me kāu kauka ma mua o ka lawe ʻana i nā mea hoʻohui vitamin A

Hiki i ka lāʻau Vitamin A ke kumu i nā hōʻailona, ​​e like me ka hōʻino o ke ake, nā haunaele o ka hihiʻo, ka palaho a me ka make pū kekahi. Pono e hōʻalo i nā huakōkika A kiʻekiʻe loa inā ʻaʻole i kauoha ʻia e kāu kauka.

Ka Laina Lalo

ʻO ka wikamina A kahi mea momona momona i ka momona a koʻikoʻi i ka hana pale, ke olakino o ka maka, ka hānau a me ka ulu ʻana o ka fetal.

Hiki i nā hemahema a me nā koena keu ke kumu i nā hopena ʻino, no laila ʻoiai he mea nui e hālāwai me ka RDA o 700-900 mcg i kēlā me kēia lā no nā mākua, mai ʻoi aku i ka palena o ka 3,000 mcg i kēlā me kēia lā.

ʻO kahi papaʻai olakino, kaulike maikaʻi kahi ala maikaʻi loa e hoʻolako i kou kino i kahi nui palekana o kēia nutrient pono.