Vitamini A ni imwe muri vitamini z’ingenzi ku mubiri wa muntu ,kubera akamaro ntagereranywa ko kurinda amaso
Vitamini A ifite n’akandi kamaro karimo :Kurinda uruhu ,kugabanya ibyago byo gufatwa na kanseri ,kunoza no kubaka ubudahangarwa bw’umubiri mu guhangana n’indwara,kurinda no gukomeza amagufa,iyi vitamin A ikaba inagira uruhare mu buzima bw’imyororokere kimwe na Vitamini D,E na K.
Vitamini A ni imwe muri vitamin ziboneka mu cyiciro cy’zitwa Fat soluble Vitamini ,,umubiri ukaba uzinjiza neza iyo zariwe zirikumwe n’ibinyamavuta.
Vitamini Ikaba iboneka mu moko abiri ariyo Beta Carotene cyane cyane iyi ikaba iboneka ku bikomoka ku bimera , ubundi bwoko ni Carotenoid ,ub bwo buboneka mu bikomoka ku matungo.
Umuntu mukuru akenera Ingano ya Vitamini A ingana na Microgarama 900 .iyi ngano ikaba ushobora kuyigeraho uyikuye mu mafunguro.
Dore bimwe mu biribwa bibonekamo Vitamini A
1.Karoti
Karoti iza ku mwanya wa mbere mu biribwa bikungahaye kuri vitamini A ,karoti imwe itetse iba yifitemo microgarame 1.329 za vitamin A ,iyi ngano ikaba irenze kure ikenewe ku munsi.
Nanone muri karoti dusangamo ,izindi vitamini nka Vitamini C na K
2.Amafi yo mu bwoko bwa Tuna
Tuna ni ubwoko bw’amafi akomoka mu nynaja ,aya mafi aba yifitemo umunyu ,akanyama gato ka tuna kaba karimo microgarama 1.287 za Vitamini A , nayo ikaba igira Vitamini A ugereranyije n’ingano yayo ikenewe ku munsi.
Nanone Tuna yifitemo izindi ntungamubiri nka Vitamini E ,Poroteyine,Seleniyumu .manyeziyumu ,biotin na Vitamini B12
Ubundi bwoko bw’amafi dusangamo Vitamini A ni Eel ,Clams na Meckerel.
3,Ibijumba
Burya ibijumba nabyo biza ku rutonde rw’ibiribwa bikungagaye kuri Vitamini A ,nkubu ikijumba kimwe gitetse neza kiba kirimo Vitamini A ingana na 125% bya Vitamini A ikenewe ku munsi ,
Ikijumba kikaba nanone gifasha umubiri mu guhangana n’uburwayi bwa Ciyabete ,nibindi…
3.Urusenda rwa Piripiri
Bumwe mu bwoko bw’urusenda ,nabwo buba bukungahaye kuri Vitamini A ,ndetse na Vitamini C nayo iboneka ku bwinshi mu rusenda.
4,Ibihaza cyangwa Amadegede
Ibihaza nabyo bikungahaye ku ntungamubiri zitandukanye na Vitamini A ,nkubu igisate kiringaniye cyacyo kiba kirimo Vitamini A ingana 127% by’ingano ya Vitamini A ikenewe ku munsi ku mubiri wa muntu.
5.Imboga za Brocolli
Imboga za Brocoli zikungahaye kuri vitamin A ,B na C ,zikaba ari imboga nziza cyane kandi ziryoha,
6.Inyama y’umwijima
Inyama y’umwijima nayo iba ikungahaye kuri vitamin A ku kigero kiri hejuru,.iyi nyama nanone ibonekamo Vitamini D na B12 ndetse tunayisangamo ubutare bwa fer ku bwinshi.
Nkubu intongo y’inyama imwe y’umwijima ibonekamo Vitamini A ingana na 700% bya Vitamini A ikenewe ku munsi ,umwijima w’intama niwo wonyine ugira Vitamini A nkeya riko nawo Vitamini A iwubonekamo ikubye kabiri ingano ikenewe ku munsi.
7.Igipapayi cya Kizungu
Bya bi papaya biryohera ,bimwe bini bita ibya kizungu ,nacyo kiba cyifitemo Vitamini A nyinshi ,si iyo gusa habonekamo na Vitamini E
8.Imbuto za Manderene
Bene ubu bwoko bw’imbuto nabwo bubonekamo Vitamini A ku bwinshi ,ndetse mu ntungamubiri zindi zibonekamo dusangamo Vitamini C .bityo bigatuma ruba urubuto rwiza mu kubaka ubudahangarwa bw’umubiri.
Izindinnkuru wasoma
https://ubuzimainfo.rw/akamaro-ka-vitamini-b-ndetse-nibiribwa-wayisangamo/
https://ubuzimainfo.rw/akamaro-ka-vitamini-a-nibiribwa-wayisangamo/