Vitamin A yog ib tug tswvcuab ntawm cov tsev neeg muaj roj-dej nyias muaj nyias cov vitamins uas muaj cov vitamin D , vitamin E , thiab vitamin K.
Nws yog qhov tseem ceeb rau kev pom zoo, kev loj hlob txaus, thiab kev sib faib cell thiab txawv. Nws yog qhov tseem ceeb rau lub cev ua haujlwm vim nws yog qhov tsim nyog rau kev tsim cov qe ntshav dawb uas pab tiv thaiv kab mob. Koj tseem xav tau cov vitamin A rau cov tawv nqaij thiab cov hnyuv laus.
Vitamin A deficiency tsis tshua muaj pom nyob rau hauv lub teb chaws tsim, tab sis thaum nws tshwm sim nws tuaj yeem ua rau muaj teeb meem nrig thiab tsis muaj kev tiv thaiv kab mob hauv lub cev.
Lub Koom Haum Tebchaws ntawm cov Sciences, Engineering thiab Medicine, Lub Chaw Noj Qab Haus Huv thiab Kho Mob tau txiav txim siab kev noj haus (DRI) kom muaj vitamin A raws hnub nyoog thiab kev sib deev. Nws sawv cev rau tus nqi txhua hnub uas xav tau los ntawm tus neeg noj qab haus huv nruab nrab, yog li yog tias koj muaj teeb meem kev kho mob, koj yuav tsum tau nrog koj tus kws kho mob tham txog koj cov tshuaj vitamin A.
Kev Noj Haus Txuas Siv
Cov txiv neej
1 mus rau 3 xyoos: 300 micrograms ntawm cov kev ua kom rov qab retinol (mcg RAE) ib hnub twg
4 txog 8 xyoos: 400 mcg RAE ib hnub
9 mus rau 13 xyoos: 600 mcg RAE ib hnub
14+ xyoo: 900 mcg RAE ib hnub
Poj niam
1 mus rau 3 xyoos: 300 mcg RAE ib hnub
4 txog 8 xyoos: 400 mcg RAEs ib hnub twg
9 mus rau 13 xyoos: 600 mcg RAE ib hnub
14+ xyoo: 700 mcg RAE ib hnub twg
Vitamin A muaj nyob rau hauv cov nroj tsuag thiab tsiaj txhu.
Cov tshuaj vitamin A, los yog retinol, muaj nyob rau hauv butter, qe qe, ntses, daim siab, nqaij thiab mis nyuj tag nrho.
Kev cog qoob loo ntawm vitamin A yog hu ua provitamin A carotenoids thiab muaj xws li beta-carotene, alpha-carotene, thiab beta-cryptoxanthin. Koj lub cev yuav siv cov qauv no thiab hloov ua rau lawv muaj vitamin A koj lub hlwb xav tau.
Cov carotenoids muaj nyob hauv maub ntsuab thiab daj zaub, zoo li txiv kab ntxwv txiv hmab txiv ntoo thiab zaub.
Vitamin A pabcuam
Qee cov kev tshawb fawb tau qhia tias cov neeg uas muaj qee hom kev kheesxaws muaj theem qis vitamin A hauv cov ntshav. Thiab vim hais tias muaj vitamin A yog kev koom tes hauv kev sib txawv ntawm tes, qee cov neeg tau pom zoo siv cov tshuaj vitamin A los kho los yog tiv thaiv kev mob qog, tab sis tsis muaj pov thawj rau qhov kev pom zoo no. Tus neeg haus luam yeeb, kev noj tshuaj beta-carotene tuaj yeem ua rau mob cancer ntxiv.
Koj zoo dua kom koj cov vitamin A los ntawm cov txiv hmab txiv ntoo thiab zaub thiab lwm yam khoom noj khoom haus es tsis txhob noj tshuaj. Tej zaum tag nrho lwm qhov kev sib txuas lig.
Tab sis yog tias koj noj cov tshuaj vitamin A, ceev faj, tshwj xeeb yog tias koj cev xeeb tub. Qhov tseeb tiag, cov poj niam cev xeeb tub yuav tsum tsis txhob noj cov tshuaj vitamin A uas tsis hais lus rau tus kws kho mob ua ntej.
Noj cov tshuaj muaj zog ntawm cov khoom noj uas muaj cov tshuaj vitamin A los ntev ntev yuav ua rau vitamin A toxicity. Lub koom haum ntawm cov tshuaj tau txiav txim siab tolerable upper qib mus rau 3,000 mcg RAE ib hnub. Vitamins A toxicity yuav ua rau me nyuam yug tsis xws, ua rau lub siab tsis zoo, thiab pob txha txhuam cov pob txha uas ua rau mob txhaws taus.
Qhov chaw:
National Academies ntawm Sciences, Engineering, thiab Tshuaj, Noj Qab Haus Huv thiab Kho Mob. "Dietary Reference Intakes Ntxhuav thiab Daim Ntawv Thov." Tau Lub Plaub Hlis 4, 2016. http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.
National Institutes of Health. "Vitamin A." Tau Lub Plaub Hlis 4, 2016. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
National Institutes of Health, Office of Dietary Pab. "Vitamin A Fact Sheet rau Cov Tub Txib Kev Lom Zem Tshaj Plaub 4, 2016. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/.