6 Nā pono olakino o ka wikamina A, kākoʻo ʻia e ka ʻepekema

Anter

• 1. Pale i kou mau maka mai ka makapō o ka pō a me ka hōʻole pili makahiki
• 2. E hoʻoliʻiliʻi paha i kāu mau maʻi maʻi
• 3. Kākoʻo i kahi ʻōnaehana Immune Ola
• 4. Hoʻoemi i kou makaʻu i ka huehue
• 5. Kākoʻo i ka olakino iwi
• 6. Paipai i ka ulu olakino a me ka hana hou ʻana
• Lawe nui i ka wikamina A hiki ke risky
• Ka Laina Lalo

ʻO ka wikamina A ka huaʻōlelo maʻamau no kahi hui o nā mea hiki ke hoʻoheheʻe ʻia ka momona a koʻikoʻi no ka olakino kanaka.

Pono lākou no nā hana he nui i kou kino, e like me ka mālama ʻana i ka ʻike olakino, ka hōʻoia ʻana i ka hana maʻamau o kāu ʻōnaehana pale a me nā lālā a me ke kōkua ʻana i ka ulu kūpono a me ka ulu ʻana o nā pēpē i loko o ka ʻōpū.

Paipai ʻia nā kāne e loaʻa iā 900 mcg, nā wahine 700 mcg a me nā keiki a me nā ʻōpio 300-600 mcg o ka wikamina A i kēlā me kēia lā ().

Loaʻa nā hui Vitamin A i loko o nā holoholona a me nā mea kanu mea kanu a hele mai i loko o ʻelua ʻano ʻokoʻa: pre viteded vitamin A and provitamin A.

ʻO ka wikamina A i hana mua ʻia i ʻike ʻia ma ke ʻano he ʻano hana o ka wikamina, i hiki i kou kino ke hoʻohana e like me ia. Loaʻa ia i nā huahana holoholona e like me ka ʻiʻo, ka moa, ka iʻa a me ka waiū a komo pū me nā pūhui retinol, retinal a me retinoic acid.

Provitamin A carotenoids - alpha-carotene, beta-carotene a me beta-cryptoxanthin - nā ʻano hana ʻole o ka wikamina i loaʻa i nā mea kanu.

Hoʻohuli ʻia kēia mau mea hoʻohui i ka hana i kou kino. ʻO kahi laʻana, hoʻololi ʻia ka beta-carotene i retinol (kahi ʻano hana a ka wikamina A) i loko o kāu ʻōpū liʻiliʻi ().

Eia he 6 mau pono olakino koʻikoʻi o ka wikamina A.

1. Pale i kou mau maka mai ka makapō o ka pō a me ka hōʻole pili makahiki

Pono ka wikamina A no ka mālama ʻana i kāu maka.

Pono ka vitamina e hoʻolilo i ke kukui i ku i kou maka i hōʻailona uila i hiki ke hoʻouna ʻia i kou lolo.

ʻO ka ʻoiaʻiʻo, ʻo kekahi o nā ʻōuli mua o ka lawa ʻole ka wikamina A hiki ke makapō i ka pō, i ʻike ʻia ʻo nyctalopia ().

Hana ʻia ka makapō o ka pō i ka poʻe me ka lawa ʻole o ka wikamina A, ʻoiai ʻo ka wikamina kahi mea nui o ka pigment rhodopsin.

ʻIke ʻia ʻo Rhodopsin i ka retina o kou maka a koʻikoʻi loa i ka mālam.

Hiki i nā poʻe me kēia ʻano ke ʻike maʻamau i ke ao, akā ua hōʻemi i ka ʻike i ka pouli ke hakakā nei ko lākou mau maka e kiʻi i ka mālamalama ma nā pae haʻahaʻa.

Ma waho aʻe o ka pale ʻana i ka makapō o ka pō, ʻo ka ʻai ʻana i ka nui o ka beta-carotene hiki ke kōkua i ka hoʻolohi i ka emi ʻana o nā maka i ʻike ʻia e kekahi poʻe i ko lākou mau makahiki ().

ʻO ka degeneration macular e pili ana i ka makahiki (AMD) ke kumu nui o ka makapō i ka honua i kūkulu ʻia. ʻOiai ʻaʻole ʻike ʻia kāna kumu kikoʻī, ua manaʻo ʻia ʻo ia ka hopena o ka hōʻino ʻana o ke kelepona i ka retina, i pili i ke koʻikoʻi oxidative ().

Ua loaʻa i ka hoʻopaʻa ʻana i nā maʻi e pili ana i ka maka e pili ana i ka hāʻawi ʻana i ka poʻe ma mua o 50 o nā makahiki me ka hoʻohaʻahaʻa maka ʻana i kahi mea kōkua antioksant (me beta-carotene) i hoʻoliʻiliʻi i kā lākou pilikia o ka hoʻomohala ʻana i ka macular degeneration e 25% ().

Eia nō naʻe, ua ʻike ʻia kahi loiloi hou ʻana o Cochrane ʻaʻole wale nā ​​beta-carotene supplement e pale a hōʻole paha i ka emi ʻana o nā maka i hoʻokumu ʻia e AMD ().

ʻO ka ʻai ʻana i ka nui o ka wikamina A ka mea e pale ai i ka hoʻomake ʻana o ka makapō o ka pō a kōkua paha ia e hoʻolohi i ka emi ʻana o ka makahiki o kou mau maka.

2. E hoʻoliʻiliʻi paha i kāu mau maʻi maʻi

Kū ka maʻi ʻaʻai i ka hoʻomaka ʻana o nā hunaola e ulu a hoʻokaʻawale i kahi ala kaohi ʻole.

ʻOiai he mea nui ka wikamina A i ka ulu a me ka hoʻomohala ʻana o kāu mau hunaola, ʻo ka hopena o ka hopena o ka maʻi ʻaʻai a me ka hana i ka pale ʻana i ka maʻi ʻaʻai ka hoihoi i nā ʻepekema (,).

I nā ninaninau nānā, ʻo ka ʻai ʻana i nā huaora A ʻoi aku ka nui ma ke ʻano beta-carotene ua hoʻopili ʻia me ka hoʻemi ʻia ʻana o kekahi ʻano maʻi maʻi ʻaʻai, e like me ka Hodgkin's lymphoma, a me ka maʻi ʻeha o ka maʻi pūhā, pūpū a me ka maʻi ʻaʻa (,,).

Eia nō naʻe, ʻoiai nā mea kiʻekiʻe o ka wikamina A mai nā meaʻai mea kanu i pili me ka hoʻemi ʻia ʻana o ka maʻi ʻaʻai, ʻaʻole pili nā meaʻai holoholona i loaʻa nā ʻano o ka wikamina A i ka ala like (,).

Pēlā nō, ʻaʻole hōʻike nā huakomo A i nā hopena maikaʻi like ().

I ka ʻoiaʻiʻo, i kekahi o nā noiʻi ʻana, ua ʻike nā poʻe puhipaka i ka lawe ʻana i nā lāʻau beta-carotene i mea hoʻonui i ka maʻi ʻaʻai (,,).

I kēia manawa, ka pilina ma waena o nā pae vitamona A i kou kino a me ka maʻi ʻaʻai ʻaʻa ʻole i hoʻomaopopo ʻia.

Eia nō naʻe, hōʻike ka hōʻike o kēia manawa i ka loaʻa ʻana o ka wikamina A kūpono, keu hoʻi mai nā mea kanu, he mea nui ia no ka mahele o ke kino olakino a hoʻoliʻiliʻi paha i kou makaʻi o kekahi ʻano maʻi ʻaʻai ().

ʻO ka lawe ʻana i ka wikamina A pono mai nā mea kanu mea kanu a pau e hōʻemi i kou makaʻi ʻana i kekahi mau maʻi ʻaʻai, me Hodgkin's lymphoma, a me ka maʻi ʻeha o ka maʻi pūhaka, a me ka maʻi ʻaʻai. Eia nō naʻe, ʻaʻole maopopo ka pilina ma waena o ka wikamina A a me ka maʻi ʻaʻai.

3. Kākoʻo i kahi ʻōnaehana Immune Ola

He mea nui ka wikamina A i ka mālama ʻana i nā pale kūlohelohe o kou kino.

Hoʻopili kēia i nā pale mucous i kou mau maka, akemāmā, ʻōpū a me nā genital e kōkua i ka hei ʻana i nā bacteria a me nā mea maʻi maʻi ʻē aʻe.

Hoʻopili pū ʻia ia i ka hana a me ka hana o nā hunaola keokeo, kahi e kōkua ai i ka hopu a hoʻomaʻemaʻe i nā bacteria a me nā pathogens ʻē aʻe mai kou kahe koko.

ʻO kēia ke kumu o ka hemahema o ka wikamina A hiki ke hoʻonui i kou maʻalahi i nā maʻi a hoʻolohi i kou ola ke maʻi ʻoe (,).

I ka ʻoiaʻiʻo, i nā ʻāina kahi maʻamau nā maʻi e like me ka maʻi ʻula a me ka malaria, e hōʻike ana i ka hōʻemi ʻia ʻana o ka huaora A i nā keiki e hoʻoliʻiliʻi nei i ka make ʻana mai kēia mau maʻi ().

ʻO ka lawa ʻana o ka wikamina A i kāu papaʻai e kōkua ai i ka pale o ke olakino a me ka hana i ka maikaʻi.

4. Hoʻoemi i kou makaʻu i ka huehue

ʻO ka huehue kahi maʻi maʻi maʻi mau.

ʻO nā kānaka me kēia ʻano e hoʻomohala i nā kiko ʻeha a me nā ʻeleʻele, ka mea maʻamau i ka maka, hoʻi a me ka umauma.

Hana ʻia kēia mau kiko i ka wā e paʻa ai nā gland sebaceous me ka ʻili make a me nā aila. Loaʻa kēia mau ʻōpū i nā lauoho lauoho ma kou ʻili a hana i ka sebum, kahi mea aila, waxy e mālama ai i kou ʻili i lubricated a wai ʻole.

ʻOiai maikaʻi ʻole nā ​​wahi i ke kino, hiki i ka huehue ke hopena koʻikoʻi i ka olakino noʻonoʻo o nā kānaka a alakaʻi i ka haʻahaʻa haʻahaʻa, ka hopohopo a me ke kaumaha ().

ʻO ke kuleana kikoʻī a ka wikamina A e hana nei i ka hoʻomohala ʻana a me ka mālama ʻana o ka huehue i ka maopopo ʻole ().

Ua ʻōlelo ʻia hiki i ka lawa ʻana o ka wikamina A ke hoʻonui i kou makaʻu i ka hoʻomohala ʻana i ka huehue, no ka mea he kumu ia o ka hana nui ʻana i ka keratin protein i loko o kou lauoho follicle (26,).

E hoʻonui kēia i kou maka o ka huehue ma o ka hana ʻana i mea paʻakikī no ka lawe ʻia ʻana o nā hunaola ʻili make mai nā follicle o ka lauoho, a hiki i nā palaka.

Loaʻa kekahi mau lāʻau lapaʻau A-based no ka huehue me ke kauka.

ʻO Isotretinoin kahi laʻana o ka retinoid waha e kūpono i ka mālama ʻana i nā huehue koʻikoʻi. Eia nō naʻe, hiki i kēia lāʻau lapaʻau ke loaʻa i nā hopena ʻino a pono e lawe ʻia ma lalo o ka mālama olakino (,).

ʻAʻole maopopo ka kuleana maoli o ka wikamina A i ka pale a me ka mālama ʻana i ka huehue. Eia nō naʻe, hoʻohana pinepine ʻia nā lāʻau lapaʻau-A-based e mālama ai i ka huehue koʻikoʻi.

5. Kākoʻo i ka olakino iwi

ʻO nā kī nui e pono ai no ka mālama ʻana i nā iwi olakino e like me kou mau makahiki, ʻo ia ka protein, calcium a me ka huaola D.

Eia nō naʻe, pono ka ʻai ʻana i ka wikamina A kūpono no ka ulu pono ʻana o ka iwi a me ka hoʻomohala ʻana, a ua hoʻopili ʻia kahi hemahema i kēia wikamina i ke olakino iwi maikaʻi ʻole.

ʻO ka ʻoiaʻiʻo, ʻoi aku ka nui o ka haʻihaʻi iwi o nā iwi me nā pae olakino ().

Hoʻohui ʻia, kahi meta-analysis o nā noiʻi nānā hou ʻana i ʻike ʻia ʻo ka poʻe me ka nui loa o ka huina huina A i kā lākou papaʻai i loaʻa i kahi 6% ka hopena o nā haʻihaʻi ().

Eia nō naʻe, ʻaʻole paha nā pae haʻahaʻa o ka wikamina A wale nō ka pilikia ke hiki mai i ka olakino iwi. Ua ʻike kekahi mau noiʻi i ka poʻe me ka nui o ka lawe ʻana i ka wikamina A i ʻoi aku ka nui o ka hopena o nā haʻi (

ʻOiai kēia, hoʻokumu ʻia kēia mau ʻike i nā noiʻi kiaʻi, ʻaʻole hiki ke hoʻoholo i ke kumu a me ka hopena.

ʻO kēia ka mea i kēia manawa, ka loulou ma waena o ka wikamina A a me ka olakino iwi ʻaʻole i maopopo piha, a ʻoi aku ka nui o nā hoʻokolohua e pono ai e hōʻoia i ka mea i ʻike ʻia ma nā noiʻi kiaʻi.

E hoʻomanaʻo i ke kūlana vitamin A wale nō ʻaʻole e hoʻoholo i kāu makaʻi o nā haki, a me ka hopena o ka loaʻa o nā meaola kī ʻē aʻe, e like me ka lāʻau D, he mea nui hoʻi ().

ʻO ka ʻai ʻana i ka nui o ka wikamina A i hiki ke kōkua i ka pale ʻana i kou mau iwi a hoʻēmi i kāu makaʻu o nā haki, ʻoiai ka hoʻomaopopo ʻole o ka pilina ma waena o kēia olakino a me ka olakino iwi.

6. Paipai i ka ulu olakino a me ka hana hou ʻana

Pono ka wikamina A no ka mālama ʻana i kahi ʻōnaehana reproductive olakino i nā kāne a me nā wahine, a me ka hōʻoia ʻana i ka ulu maʻamau a me ka ulu ʻana o nā embryos i ka wā hāpai.

Nānā nā ʻiole Rat i ke koʻikoʻi o ka wikamina A i ka hana hou ʻia o ke kāne e hōʻike i ka lawa ʻole o ka palaka ʻana i ka hoʻomohala ʻana o nā hunaola sperm, e hana ana i ka infertility (,).

Pēlā nō hoʻi, ua hōʻike ʻia nā noiʻi holoholona e hiki i ka hemahema o ka wikamina A i nā wahine ke hoʻololi i ka hānau hou ʻana ma o ka hōʻemi ʻana i ka maikaʻi o ka hua manu a me ka hoʻopili ʻana i ka hua manu i loko o ka ʻōpū ().

I nā wahine hāpai, pili pū ka wikamina A i ka ulu a ulu ʻana o nā mea nui a me nā hanana o ke keiki hānau ʻole, e like me ka iwi iwi, ʻōnaehana, puʻuwai, nā puʻupaʻa, nā maka, nā akemāmā a me nā pancreas.

Eia nō naʻe, ʻoi aku ka liʻiliʻi ma mua o ka hemahema o ka wikamina A, ʻo ka nui o ka wikamina A i ka wā hāpai hiki ke hōʻeha i ka pēpē ulu pū kekahi a hiki i nā maʻi hānau (,).

No laila, ua koi aku nā mana olakino he nui i nā wahine e hōʻalo i nā meaʻai i loko o ka nui o nā huaora A, e like me ka pâté a me ke akepaʻa, a me nā mea hoʻohui i piha ka huaora A i ka wā hāpai.

Pono nā huina kūpono o ka huaola A i ka papaʻai no ke olakino hoʻohua a me ke olakino olakino o nā pēpē i ka wā hāpai.

Lawe nui i ka wikamina A hiki ke risky

ʻO ka Wikamina A kahi huaora hiki ke hoʻoheheʻe ʻia i ka momona, i mālama ʻia i kou kino. ʻO kēia ke kumu o ka ʻai ʻana i hiki ke alakaʻi i nā pae ʻona.

Hoʻokumu ʻia ʻo Hypervitaminosis A e ka ʻai ʻana i ka wikamina A i hana ʻia ma o kāu papaʻai a i ʻole nā ​​mea hoʻopihapiha i loaʻa ka huaora.

Hiki i nā ʻōuli ke komo pū me ka nausea, dizziness, headache, ʻeha a me ka make pū kekahi.

ʻOiai hiki ke kumu ʻia i ka lawe nui ʻana mai ka papaʻai, he mea maʻamau kēia ke hoʻohālikelike ʻia i ka nui o ka manaʻo mai nā mea hoʻopiha a me nā lāʻau.

Hoʻohui ʻia, ʻo ka ʻai nui ʻana i ka provitamin A i kāna ʻano mea kanu ʻaʻole ia e lawe i nā mea like, no ka mea, ua hoʻoponopono ʻia kona hoʻololi ʻana i ka hana i loko o kou kino ().

ʻO ka ʻai ʻana i nā nui o ke ʻano hana o ka wikamina A mai nā meaʻai holoholona, ​​nā lāʻau a i ʻole nā ​​mea hoʻopihapiha hiki ke lilo i mea ʻawahia. ʻO ka ʻai nui ʻana o ka provitamin A mai nā meaʻai mea kanu ʻaʻole hiki.

Ka Laina Lalo

He mea nui ka wikamina A no nā hana nui i kou kino.

Hoʻohana ʻia ia e mālama i ka ʻike olakino, e hōʻoia i ka hana maʻamau o kāu mau lālā a me ka ʻōnaehana pale, a me ka hoʻokumu ʻana i ka ulu maʻamau a me ka ulu ʻana o nā pēpē i loko o ka ʻōpū.

Ma muli o ka liʻiliʻi a me ka nui o ka wikamina A hiki i nā hopena maikaʻi ʻole i kou olakino.

ʻO ke ala ʻoi loa e hōʻoia ai i ke kaulike ʻo ia ka hoʻopau ʻana i nā meaʻai momona a A-ʻona ma ke ʻāpana o kāu papaʻai maʻamau a hōʻole i ka hoʻopili ʻana me nā nui loa.