Retinol (Vitamin A) shine bitamin mai narkewa da antioxidant. Ana samunta a cikin abincin tsirrai da asalin dabbobi. A jikin mutum, retinol ya samu ne daga beta-carotene.
Tarihin Vitamin
Vitamin A ya sami sunan shi ne saboda gaskiyar cewa an gano shi a baya fiye da wasu kuma ya zama mamallakin harafin farko na Latin a cikin nadin. A cikin shekarar 1913, wasu kungiyoyin masana kimiyya masu zaman kansu guda biyu a cikin yanayin dakin gwaje-gwaje sun gano cewa baya ga daidaitaccen abinci mai dauke da sinadarin carbohydrates da sunadarai, jiki yana bukatar wasu abubuwan hadewa, ba tare da hakan ba ana keta mutuncin fata, hangen nesa ya fadi kuma aikin dukkan gabobin ciki ya tabarbare.
An gano manyan rukunin abubuwa biyu. Na farko ana kiransa rukunin A. Ya haɗa da sinadarin retinol, tocopherol da calciferol. Rukuni na biyu, bi da bi, an laƙaba masa B. Ya haɗa da abubuwa da yawa masu kamanceceniya. Bayan haka, wannan rukunin ana haɓaka su lokaci-lokaci, kuma wasu abubuwa, bayan dogon nazari, an cire su gaba ɗaya daga ciki. Wannan shine dalilin da yasa akwai bitamin B12 amma babu B11.
An ba da kyautar dogon lokaci don gano fa'idodi masu amfani na retinol sau biyu Kyautar Nobel:
- ga bayanin cikakken maganin sunadarai na retinol wanda Paul Carrer yayi a 1937;
- don nazarinsa game da fa'idojin amfani na retinol kan dawo da aikin gani da George Wald ya yi a cikin 1967.
Vitamin A yana da sunaye da yawa. Mafi shahara shine retinol. Hakanan zaka iya samun waɗannan masu zuwa: dehydroretinol, anti-xerophthalmic ko bitamin mai hana kamuwa da cuta.
Chemical-jiki Properties
Mutane ƙalilan ne, ke duban wannan dabara, za su iya fahimtar keɓancewa da kadarorinta. Saboda haka, zamu bincika shi daki-daki.
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Kwayar bitamin A ta kunshi na lu'ulu'u ne kawai, wanda haske, oxygen ke lalata shi, da kuma mara karfi mai narkewa cikin ruwa. Amma a ƙarƙashin tasirin ƙwayoyin halitta, ana samun nasarar hada shi. Masana'antu, da sanin wannan dukiyar bitamin, suna sakin ta a cikin nau'ikan capsules masu ɗauke da mai, kuma, a matsayinka na doka, ana amfani da gilashin duhu azaman marufi.
Sau ɗaya a cikin jiki, sinadarin retinol ya kasu kashi biyu - abubuwa masu raɗa ido da na retinoic acid, galibinsu suna mai da hankali ne a cikin ƙwayoyin hanta. Amma a cikin kodan nan take suke narkewa, suna barin karamin wadata kusan 10% na duka. Godiya ga iyawar kasancewa cikin jiki, wani keɓaɓɓen ajiya ya taso, wanda mutum zai iya amfani da shi da hankali. Wannan dukiyar bitamin A tana da fa'ida musamman ga 'yan wasa, domin su ne masu saukin kamuwa da yawan amfani da bitamin saboda motsa jiki na yau da kullun.
Nau'in bitamin A iri biyu ne suke shigowa daga jiki ta hanyoyi daban-daban.Daga abincin asalin dabbobi, kai tsaye muna samun sinadarin retinol (mai narkewa mai mai), kuma tushen asalin tsirrai yana samar da kwayoyin halitta tare da sinadarin carotene mai narkewa a cikin halittar alpha, beta da gamma carotenes. Amma ana iya hada sinadarin retinol daga wurinsu a karkashin wani sharadi guda daya kawai - don karbar adadin haskoki na ultraviolet, a wata ma'anar - don yin yawo a rana. Idan ba tare da wannan ba, retinol baya samuwa. Irin wannan nau'ikan canzawa ya zama dole don lafiyar fata.
Amfanin Vitamin A
- Yana daidaita metabolism.
- Maido da murfin kayan haɗin kai.
- Yana sake halittar kwayoyin halittar lipid da kashi.
- Yana da kayan antimicrobial da antibacterial.
- Yana ƙarfafa kariyar halitta na ƙwayoyin halitta.
- Yana hana cututtuka na gabobin gani.
- Synthesizes ƙwayoyin ruwan haɗin gwiwa.
- Tana goyon bayan daidaitaccen ruwan-gishiri na sararin cikin intracellular.
- Yana da tasirin antitumor.
- Shiga cikin kira na sunadarai da steroids.
- Bayar da aikin masu tsattsauran ra'ayi.
- Inganta aikin jima'i.
Arfin Vitamin A na gyara ƙwayoyin da suka lalace yana da mahimmanci ga kowane nau'in kayan haɗi. Ana amfani da wannan kayan ta hanyar amfani da kayan kwalliya, carotenoids suna yaƙi da sauye-sauyen fata masu alaƙa da shekaru, haɓaka tsarin gashi da ƙusa.
4 abubuwa masu mahimmanci na retinol da 'yan wasa ke buƙata:
- yana taimakawa wajen ƙarfafa kasusuwa kuma yana hana ƙwayar kalis;
- yana kula da matakin isa na man shafawa don gabobin;
- shiga cikin sabuntawa na ƙwayoyin halittar guringuntsi;
- yana shiga cikin hada sinadarai masu gina jiki a cikin sel na ruwan kwaya mai hade, yana hana shi bushewa.
Kudin yau da kullun
Retinol ya zama dole ga kowannenmu cikin wadatattun abubuwa. Tebur yana nuna buƙatar bitamin yau da kullun don ƙungiyoyin shekaru daban-daban.
| Nau'i | Hanya yau da kullun | Matsakaicin izinin izini |
| Yara 'yan ƙasa da shekara 1 | 400 | 600 |
| Yara daga shekara 1 zuwa 3 | 300 | 900 |
| Yara daga shekara 4 zuwa 8 | 400 | 900 |
| Yara daga shekara 9 zuwa 13 | 600 | 1700 |
| Maza daga shekaru 14 | 900 | 2800-3000 |
| Mata daga shekaru 14 | 700 | 2800 |
| Mai ciki | 770 | 1300 |
| Iyaye masu shayarwa | 1300 | 3000 |
| 'Yan wasa daga shekara 18 | 1500 | 3000 |
A kan kwalabe tare da addinan da ke aiki da ilimin halitta, a matsayin mai ƙa'ida, ana bayyana hanyar gudanarwar da abun cikin abun cikin aiki a cikin kwalin 1 ko cokali mai aunawa. Dangane da bayanan da ke cikin tebur, ba zai yi wahala a kirga ƙa'idodinka na bitamin A ba.
Lura cewa buƙatar bitamin a cikin 'yan wasa ya fi yawa fiye da mutanen da suke nesa da wasanni. Ga wadanda ke nuna jiki a kai a kai ga tsananin kwazo, yana da muhimmanci a tuna cewa yawan kwayar maganin na retinol na yau da kullun don kula da lafiyar abubuwan da ke cikin kwayar musculoskeletal ya kamata ya zama a kalla 1.5 MG, amma bai wuce 3 MG ba don kauce wa yawan abin da ya wuce gona da iri (wannan ma ana nuna shi a teburin da ke sama) ...
Retinol abun ciki a cikin samfuran
Mun riga mun faɗi cewa nau'in retinol daban-daban sun fito ne daga kayan shuka da asalin dabbobi. Mun kawo muku hankalin samfuran TOP 15 tare da babban abun ciki na retinol:
| Sunan samfurin | Adadin bitamin A a cikin gram 100 (ma'auni na ma'auni - μg) | % na bukatun yau da kullun |
| Hanta (naman sa) | 8367 | 840% |
| Hantar Kodin Canjin | 4400 | 440% |
| Butter / zaki - man shanu | 450 / 650 | 45% / 63% |
| Narke man shanu | 670 | 67% |
| Gwanin kaza | 925 | 93% |
| Black caviar / jan caviar | 550 | 55% |
| Red caviar | 450 | 45% |
| Ruwan karas / karas | 2000 | 200% |
| Ruwan karas | 350 | 35% |
| Faski | 950 | 95% |
| Red rowan | 1500 | 150% |
| Chives / leeks | 330 / 333 | 30%/33% |
| Hard cuku | 280 | 28% |
| Kirim mai tsami | 260 | 26% |
| Suman, barkono mai zaki | 250 | 25% |
Yawancin 'yan wasa suna haɓaka abincin mutum wanda ba koyaushe ya haɗa da abinci daga wannan jerin ba. Yin amfani da kayan maganin retinol na musamman zai taimaka wajan buƙatar bitamin A. An tattara shi sosai tare da sunadarai da amino acid.
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Contraindications ga yin amfani da retinol
Yana da mahimmanci a tuna cewa bitamin A ba koyaushe yake rashi ba. Saboda iyawar sa a cikin hanta, yana iya zama cikin jiki cikin isasshen adadi na dogon lokaci. Tare da motsa jiki mai ƙarfi da canje-canje masu alaƙa da shekaru, ana cinye shi sosai, amma duk da haka, ba a ba da shawarar wuce al'adar yau da kullun.
Ruwan ƙwayar ƙwayar ƙwayar cuta na iya haifar da sakamakon masu zuwa:
- canje-canje a cikin hanta;
- ciwon maye;
- rawanin ƙwayoyin mucous da fata;
- hauhawar jini ta intracranial.
