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ʻO ka Wikamina A- e like me nā micronutrients ʻē aʻe e like me folic acid, wikamina E a me choline-he mea nui ia no nā wahine hāpai a me ka pēpē ulu. Wahi a kahi noiʻi, pono ia no ka hoʻomohala ʻana i ka hana, morphological a me ka ocular, me nā hopena ʻōnaehana ma ka iwi iwi a me nā ʻōpū.
ʻO ka makapō o ka pō i nā makuahine a me nā keiki (ma lalo o ka makahiki hoʻokahi) ma muli o ka lawa ʻole o ka wikamina A e laha i nā wahi e like me ʻApelika a me ʻAkia Hema Hema kahi pilikia olakino maʻamau ka pilikia.
ʻōpala homemade no ka maka ʻili maloʻo
Pili ka wikamina A me ka hoʻoikaika ʻana i ka ʻōnaehana pale, ka ulu ʻana o ka iwi, ka hoʻomaikaʻi ʻana i nā hana o nā mea hānau, ka hoʻomohala ʻana o nā niho maʻamau a me ka lauoho a me ka pale o ka ʻili a me ka mucosa. Ma ke ʻano holoʻokoʻa, kōkua kēia mea kōkua nui i ka hoʻomohala maʻamau o ka embryo a mālama i ke olakino o ka makuahine a me ka fetus. [1]
ʻO ka pilikia nui e pili ana i ka hoʻohana ʻana i ka wikamina A ʻo kāna ana. I kēlā me kēia kau, pono e mālama ʻia ka mahele o ka wikamina A ma ke ʻano he kiʻekiʻena, ʻo ia hoʻi i ka trimester mua ke kumu o nā pilikia o ka hāpai ʻana e like me nā malformations congenital.
E nānā i ka papa inoa o nā meaʻai nā kumuwaiwai maikaʻi o ka wikamina A. Hoʻomanaʻo, manaʻo ʻia nā meaʻai waiwai i ka beta-carotene ʻoiai he provitamin A carotenoid, ʻo ia hoʻi ua hoʻololi ʻia lākou i hoʻokahi o nā ʻano huaora A (retinol ) i ke kino.
1. waiu
ʻO nā kumu holoholona o ka wikamina A e like me ka waiū ka mea kiʻekiʻe i ka mea momona. Nui pū kekahi i nā meaola ʻē aʻe e like me ka calcium a me ka huaola D. Kōkua ka waiū i ka ulu ʻana o nā iwi a me nā niho o ka pēpē e ulu ana.
ʻO ka wikamina A i ka waiū holoʻokoʻa. 32 µg
2. ʻO Cod Fish Liver
ʻO ke akepaʻa iʻa cod kahi kumu waiwai nui o ka wikamina A a me ka omega-3 fatty acid. Kōkua kēia mau meaola i ka pale ʻana i nā maʻi ʻohe e like me ka makapō o ka pō i ka makuahine a me ka fetus. Kōkua pū ia i ka ulu pono ʻana o ka ʻike o ka pēpē. [elua]
ʻO ka wikamina A i ke akepaʻa iʻa iʻa: 100000 IU
3. Kāloti
I nā kumuwaiwai mea kanu, aia ka wikamina A ma ke ʻano o carotenoids (beta-carotene), kahi ʻano o nā pigment e hāʻawi i nā hua a me nā lau i kā lākou mau kala kikoʻī. Hoʻololi ʻia ia i retinol i ka wā digestion, kahi ʻano o ka huaora A. waiwai ka kāloti i ka beta-carotene a kōkua i ka ulu pono ʻana a me ka ulu ʻana o ka pēpē. [3]
ʻO ka Vitamin A i nā kāloti: 16706 IU
paʻi maka no nā kaha ʻekene
4. ʻAilā Pālama ʻula
ʻO ka aila ʻulaʻula kahi aila ʻai e waiwai maoli ai i ka beta-carotene. I nā ʻāina kahi e laha ai ka hemahema o ka wikamina A, hoʻopau nui ʻia ka aila ʻulaʻula ma ke ʻano he kumu waiwai nui o ka momona. Wahi a kahi noiʻi, loaʻa i ka aila ʻulaʻula ma kahi o 500 ppm carotene, mai loko mai o ia mea, aia he 90% ma ke ʻano he alpha a me beta-carotene. [4]
ʻO ka wikamina A i loko o ka aila ʻulaʻula: Ma kahi o 500 ppm (beta-carotene)
hana lima e hoemi i ka momona
5. Keiki
ʻO ka Cheese kekahi huahana holoholona i waiwai i ka wikamina A1, a ʻo retinol kekahi. ʻO nā ʻano ʻokoʻa o ka tī e like me ka tī uliuli, ka waiū cream, ka tī feta a me ka tī kao ka mea i loaʻa ka nui o kēia meaola nui. Hana ʻia ka kesima e hana ʻia mai 100 mau keneta mau holoholona hānai hānai i loaʻa ka kiʻekiʻe o ka huaora A.
ʻO ka wikamina A i ka tī: 1002 IU
6. Helu hua moa
ʻO ka hua moa, ʻaʻole ka albumin waiwai i ka wikamina A me nā meaola ʻē aʻe e like me omega-3 fatty acid, folate, vitamin D a me ka wikamina B12. Kōkua ia i ka ulu ʻana o ka lolo pēpē a kaulike hoʻi i nā pae kolesterol i ka makuahine. [5]
ʻO ka wikamina A i ka hua moa: 381 .g
7. Paukū
ʻO ka paukena kahi kumu maikaʻi loa o ka huaola A i kōkua i ka ulu ʻana o nā maka olakino o ka ʻōpū. Eia kekahi, kōkua ka hana antioxidant o ka mea kanu i ka kaohi ʻana i nā pae kō a me ka pale ʻana i nā pilikia o ka hāpai ma muli o ke koʻikoʻi oxidative. [6]
ʻO ka wikamina A i ka paukena: 426 µg
8. ʻAilā Iʻa
ʻAʻole wale ka aila i kāʻili ʻia mai nā ʻāpana o nā iʻa cod i kiʻekiʻe i ka wikamina A, akā ʻo nā aila iʻa mau i unuhi ʻia mai nā iʻa aila e like me sardine a me menhaden kahi kumu waiwai o kēia nutrient vital. Wahi a kahi noiʻi e kōkua nā aila iʻa i pale i ka makaʻu o retinitis pigmentosa, kahi maʻi maʻi kūpilikiʻi e lilo i ka nalowale o ka hihiʻo i nā keiki. [7]
ʻO ka wikamina A i ka aila iʻa: Hilinaʻi i ke ʻano iʻa i lawe ʻia mai ka aila. Eia kekahi, hoʻohui pākuʻi ʻia ia i ka wā o ka unuhi ʻana o ka aila.
9. ʻUala
ʻO kekahi mau mea kanu e like me ka ʻuala e koi ai i ka palu ʻana ma hope o ka kuke ʻana i mea e maʻalahi ai ka palu Hana lākou i ka meaʻai staple kūpono e hāʻawi ʻia i nā keiki. ʻO ka ʻuala kahakai kahi kumu nui o ka beta-carotene a kōkua paha i ka pale ʻana i ka hemahema o ka wikamina A i nā ʻāina kūkulu. [8]
ʻO ka wikamina A i ka uala (pala): 435 µg
10. Yogurt
Nui ka Yoghurt i loko o nā huaora (e like me ka wikamina A) a me nā probiotics. Kōkua ia i ka pale ʻana i ka makaʻu o ka musculoskeletal a me ka noʻonoʻo ʻole i ka fetus a hāʻawi pū kekahi i nā pono kūpono i ka makuahine. [9]
pono o ka aila sinapi no ka lauoho
ʻO ka wikamina A i ka yoghurt: 198 IU
11. Kina melemele
ʻO ka maize melemele a ʻole paha (ʻaʻole keʻokeʻo) kiʻekiʻe i ka provitamin A carotenoids. Kōkua ia i ka hoʻomaha ʻana i ka paʻa o ka hāpai ʻana, hoʻemi i ka makaʻu o nā kīnā neonatal e like me Spina Bifida a kōkua i ka ulu ʻana o ka pēpē olakino maikaʻi. [10]
ʻO ka wikamina A i ke kō melemele: 11 µg