Retinol (Vitamin A) ke vithamine e qhibilihang mafura le antioxidant. E fumanoa lijong tsa limela le liphoofolo. 'Meleng oa motho, retinol e entsoe ka beta-carotene.
Nalane ea vithamine
Vithamine A e na le lebitso ka lebaka la hore e fumanoe pejana ho tse ling mme ea ba mong'a tlhaku ea pele ea alfabeta ea Selatine ka lebitso. Ka 1913, lihlopha tse peli tse ikemetseng tsa bo-rasaense ba maemong a laboratori li fumane hore ntle le phepo e leka-lekaneng le lik'habohaedreite le liprotheine, 'mele o hloka likarolo tse ling tsa tlatsetso, ntle le moo botšepehi ba letlalo bo tlōtloang, pono e oa le mosebetsi oa litho tsohle tsa ka hare o senyehile.
Ho fumanoe lihlopha tse peli tsa mantlha tsa lielemente. Ea pele e ne e bitsoa sehlopha A. E ne e kenyelletsa retinol ea maiketsetso, tocopherol le calciferol. Sehlopha sa bobeli, ka ho latellana, se ne se reiloe B. E ne e kenyelletsa lintho tse ngata tse nang le thepa e ts'oanang. Kamora moo, sehlopha sena se ne se eketsoa nako le nako, 'me likarolo tse ling tsa sona, kamora thuto e telele, li ile tsa tlosoa ho sona ka botlalo. Ke ka hona ho nang le vithamine B12 empa ha ho na B11.
Mosebetsi oa nako e telele oa ho khetholla litšobotsi tse ntle tsa retinol o fuoe Moputso oa Nobel habeli:
- bakeng sa tlhaloso ea mofuta o felletseng oa lik'hemik'hale tsa retinol ke Paul Carrer ka 1937;
- bakeng sa boithuto ba hae ba melemo ea retinol mabapi le ho khutlisetsa ts'ebetso ea pono ke George Wald ka 1967.
Vithamine A e na le mabitso a mangata. Tse tummeng ka ho fetisisa ke retinol. U ka fumana tse latelang: dehydroretinol, anti-xerophthalmic kapa vithamine e thibelang tšoaetso.
Lik'hemik'hale-thepa ea 'mele
Ke batho ba fokolang, ba shebileng foromo ena, ba tla khona ho utloisisa ho ikhethang le thepa ea eona. Ka hona, re tla e sekaseka ka botlalo.
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Molek'hule ea vithamine A e na le likristale feela, tse senngoang ke khanya, oksijene hape e sa qhibilihang hantle ka metsing. Empa tlasa tšusumetso ea lintho tsa tlhaho, e hlophisitsoe ka katleho. Bahlahisi, ba tseba thepa ena ea vithamine, ba e lokolla ka mokhoa oa li-capsules tse nang le mafura, 'me, e le molao, khalase e lefifi e sebelisoa e le ho paka.
Hang ha e le 'meleng, retinol e theoha likarolo tse peli tse sebetsang - retina le retinoic acid, tseo boholo ba tsona li kenelletsoeng ka har'a lisele tsa sebete. Empa liphio li qhibiliha hang-hang, li siea phepelo e nyane feela ea 10% ea kakaretso. Ka lebaka la bokhoni ba ho lula 'meleng, polokelo e itseng e hlaha e sebelisoang ke motho ka mokhoa o utloahalang. Thepa ena ea vithamine A e bohlokoa haholo ho baatlelete, hobane ke bona ba angoa habonolo ke tšebeliso ea livithamini ka lebaka la boikoetliso bo tloaelehileng.
Ho tsoa mehloling e fapaneng, mefuta e 'meli ea vithamine A. e tsoa' meleng Ho tsoa lijong tsa liphoofolo, ka kotloloho re fumana retinol ka boeona (e qhibilihang mafura), le mehloli ea lisele tsa phepelo ea semela tse nang le bio-soluble carotene ka mofuta oa alpha, beta le gamma carotenes. Empa retinol e ka hlophisoa ho tsoa ho bona tlasa maemo a le mong feela - ho amohela lethal dose la mahlaseli a kotsi, ka mantsoe a mang - ho tsamaea letsatsing. Kantle ho sena, retinol ha e thehoe. Karolo e joalo ea phetoho ea hlokahala bakeng sa bophelo bo botle ba letlalo.
Melemo ea vithamine A.
- E tloaelehileng metabolism.
- E khutlisa sekoahelo sa lisele tse sebetsang.
- E nchafatsa lisele tsa lipid le lisele tsa masapo.
- E na le thepa ea likokoana-hloko le likokoana-hloko.
- E matlafatsa tšireletso ea tlhaho ea lisele.
- E thibela mafu a litho tsa pono.
- E kopanya lisele tsa mokelikeli o kopaneng.
- E ts'ehetsa botsitso ba letsoai la metsi sebakeng se kahare ho sele.
- E na le phello ea antitumor.
- E nka karolo ho tswakana ha liprotheine le li-steroid.
- Neutralizes ketso ea radicals.
- E ntlafatsa ts'ebetso ea thobalano.
Bokhoni ba Vitamin A ba ho lokisa lisele tse senyehileng bo bohlokoa bakeng sa mefuta eohle ea lisele tse sebetsang. Thepa ena e sebelisoa haholo lits'ebetsong tsa litlolo, li-carotenoids li loana ka mafolofolo le liphetoho tsa letlalo tse amanang le lilemo, li ntlafatsa sebopeho sa moriri le lipekere.
Lintho tsa bohlokoa tsa 4 tsa retinol tseo baatlelete ba li hlokang:
- E thusa ho matlafatsa masapo le ho thibela leaching ea calcium;
- e boloka setlolo se lekaneng bakeng sa manonyeletso;
- kenya letsoho ho nchafatso ea lefufuru lisele tse dinama tse nyenyane tse;
- e nka karolo ho tswakaneng ha limatlafatsi liseleng tsa lenonyeletso, ho li thibela ho omella.
Sekhahla sa letsatsi le letsatsi
Retinol e hlokahala bakeng sa e mong le e mong oa rona ka bongata bo lekaneng. Tafole e bonts'a tlhoko ea vithamine ea letsatsi le letsatsi bakeng sa lihlopha tse fapaneng tsa lilemo.
| Sehlopha | Sekhahla se lumellehang sa letsatsi ka leng | Palo e kahodimodimo e dumellehang |
| Bana ba ka tlase ho selemo se le seng | 400 | 600 |
| Bana ba lilemo tse 1 ho isa ho tse tharo | 300 | 900 |
| Bana ba lilemo tse 4 ho isa ho tse 8 | 400 | 900 |
| Bana ba lilemo li 9 ho isa ho tse 13 | 600 | 1700 |
| Banna ba lilemo li 14 | 900 | 2800-3000 |
| Basali ba lilemo li 14 | 700 | 2800 |
| Boimana | 770 | 1300 |
| Bo-'mè ba anyesang | 1300 | 3000 |
| Baatlelete ba lilemo li 18 | 1500 | 3000 |
Ka libotlolo tse nang le li-additives tse sebetsang, hangata, mokhoa oa tsamaiso le litaba tsa ntho e sebetsang ka capsule e le 1 kapa khaba ea ho lekanya e hlalosoa. Ho ipapisitsoe le data e tafoleng, ho ke ke ha ba thata ho bala vithamine A ea hau e tloaelehileng.
Ka kopo hlokomela hore tlhoko ea vithamine ho baatlelete e phahame haholo ho feta batho ba hole le lipapali. Bakeng sa ba pepesang 'mele khafetsa ho boiteko bo matla, ho bohlokoa ho hopola hore ts'ebeliso ea letsatsi le letsatsi ea retinol ho boloka bophelo bo botle ba likarolo tsa sisteme ea mesifa e lokela ho ba bonyane 1.5 mg, empa e se fete 3 mg ho qoba ho noa ho feta tekano (sena se boetse se bonahala tafoleng e kaholimo) ...
Litaba tsa Retinol lihlahisoa
Re se re boletse hore mefuta e fapaneng ea li-retinol e tsoa lihlahisoa tsa limela le liphoofolo. Re u tsebisa lihlahisoa tsa TOP 15 tse nang le li-retinol tse phahameng:
| Lebitso la sehlahisoa | Palo ea vithamine A ka ligrama tse 100 (yuniti ea litekanyo - μg) | % ea litlhoko tsa letsatsi ka leng |
| Sebete (nama ea khomo) | 8367 | 840% |
| Sebete sa Cod Canned | 4400 | 440% |
| Butter / sweet - botoro | 450 / 650 | 45% / 63% |
| Qhibiliha botoro | 670 | 67% |
| Khoho ea yolk | 925 | 93% |
| Caviar e ntšo / khubelu e khubelu | 550 | 55% |
| Caviar e khubelu | 450 | 45% |
| Lero la rantipole / rantipole | 2000 | 200% |
| Lero la rantipole | 350 | 35% |
| Parsley | 950 | 95% |
| Rowan e khubelu | 1500 | 150% |
| Chives / diliki | 330 / 333 | 30%/33% |
| Cheese e thata | 280 | 28% |
| Romo e babang | 260 | 26% |
| Mokopu, pepere e tsoekere | 250 | 25% |
Baatlelete ba bangata ba hlahisa lijo ka bomong tseo e seng kamehla li kenyelletsang lijo tse tsoang lenaneng lena. Ts'ebeliso ea li-supplement tse khethehileng tsa retinol e tla thusa ho fihlela tlhoko ea vithamine A. E ananetse hantle hammoho le liprotheine le li-amino acid.
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Litlhaloso tse amanang le tšebeliso ea retinol
Ho bohlokoa ho hopola hore vithamine A ha e na khaello kamehla. Ka lebaka la bokhoni ba eona ba ho bokella sebeteng, e ka ba 'meleng ka bongata bo lekaneng nako e telele. Ka ts'ebetso e matla ea 'mele le liphetoho tse amanang le lilemo, e jeoa ka matla, empa leha ho le joalo, ha ho khothaletsoe ho feta tloaelo ea letsatsi le letsatsi.
Ho feta tekano ea Retinol ho ka lebisa liphellong tse latelang:
- liphetoho tsa mafu sebeteng;
- botahoa ba liphio;
- bosehla ba lera la mucous le letlalo;
- khatello ea kelello e sa sebetseng.
