Retinol (Vitamin A) yog cov muaj roj-soluble vitamin thiab antioxidant. Nws muaj nyob hauv cov zaub mov ntawm tsob ntoo thiab tsiaj keeb kwm. Hauv tib neeg lub cev, retinol yog tsim los ntawm beta-carotene.
Keeb kwm Vitamin
Vitamin A tau txais nws lub npe vim qhov tseeb tias nws tau pom ntxov dua li lwm tus thiab tau dhau los ua tus tswv ntawm thawj thawj tus tsiaj ntawv ntawm Latin cov tsiaj ntawv hauv kev xaiv. Xyoo 1913, ob pawg neeg ywj pheej ntawm cov kws tshawb fawb hauv chav kuaj mob pom tau tias ntxiv rau kev noj zaub mov zoo nrog cov khoom noj carbohydrates thiab cov nqaijrog, lub cev xav tau qee yam ntxiv, tsis muaj kev ncaj ncees ntawm daim tawv nqaij yog ua txhaum, tsis pom kev zoo thiab kev ua haujlwm ntawm txhua lub plab hnyuv siab raum yog destabilized.
Ob pawg tseem ceeb ntawm cov khoom tau pom. Thawj thawj hu ua pab pawg A. Nws suav nrog cov tshuaj synthesized retinol, tocopherol thiab calciferol. Qhov thib ob pab pawg, feem, tau muab npe B. Nws muaj ntau yam tshuaj nrog cov khoom sib xws. Tom qab, cov pab pawg no tau qee ntu ntxiv, thiab qee cov khoom, tom qab kev tshawb nrhiav ntev, tau raug tshem tawm ntawm nws. Qhov no yog vim li cas muaj vitamin B12 tab sis tsis muaj B11.
Lub sijhawm ua haujlwm ntev txhawm rau txhawm rau paub cov txiaj ntsig zoo ntawm retinol tau txais qhov khoom plig Nobel ob zaug:
- rau kev piav qhia ntawm cov tshuaj ua kom ntxaws ntawm cov tshuaj retinol los ntawm Paul Carrer nyob rau xyoo 1937;
- rau nws txoj kev kawm txog cov txiaj ntsig zoo ntawm retinol ntawm kev kho dua tshiab ntawm kev pom kev ua haujlwm los ntawm George Wald hauv 1967.
Vitamin A muaj ntau lub npe. Qhov nrov tshaj plaws yog retinol. Koj tseem tuaj yeem pom cov hauv qab no: dehydroretinol, muaj tshuaj tiv thaiv xerophthalmic lossis anti-kis vitamin.
Tshuaj-lub cev muaj zog
Tsawg leej neeg, saib rau tus qauv no, yuav muaj peev xwm nkag siab txog nws qhov tsis zoo thiab yam ntxwv. Yog li ntawd, peb yuav txheeb xyuas nws kom meej.
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Cov Vitamin A molecule muaj tshwj xeeb rau cov muaju, uas rhuav tshem los ntawm lub teeb, oxygen, thiab kuj tsis zoo soluble hauv dej. Tab sis nyob rau hauv lub hwj ntawm organic tshuaj, nws yog ntse synthesized. Cov neeg tsim khoom, paub txog cov cuab yeej no ntawm cov vitamin, tso tawm nws nyob rau hauv daim ntawv ntawm cov rog-tsiav tshuaj, thiab, raws li txoj cai, tsaus iav yog siv los ntim.
Ib zaug hauv lub cev, retinol zom rau hauv ob lub cev nquag - retinal thiab retinoic acid, feem ntau ntawm cov neeg no nyob hauv daim siab mob. Tab sis nyob rau hauv lub raum lawv tau yaj sai, tso ib qho me me ntxiv kwv yees li 10% ntawm tag nrho. Vim yog lub peev xwm los nyob hauv lub cev, ib qho kev tshwj tseg cia tshwm sim, uas yog siv nyiaj los ntawm ib tug neeg. Cov cuab yeej ntawm cov vitamins A no tshwj xeeb tshaj yog siv rau cov neeg ncaws pob, vim tias nws yog lawv yog leej twg ntxim yuav ntxiv kev noj cov vitamins vim kev tawm dag zog ib txwm muaj.
Ob hom vitamin A nkag mus rau hauv lub cev los ntawm ntau qhov chaw. Los ntawm cov khoom noj ntawm tsiaj keeb kwm, peb ncaj qha tau retinol nws tus kheej (rog-soluble), thiab cov khoom siv ntawm cov nroj tsuag keeb kwm muab cov hlwb nrog bio-soluble carotene nyob rau hauv daim ntawv ntawm alpha, beta thiab gamma carotenes. Tab sis retinol tuaj yeem ua ke los ntawm lawv tsuas yog nyob rau hauv ib qho mob - kom tau txais qhov koob tshuaj ntawm ultraviolet rays, ua lwm yam lus - taug kev hauv tshav. Yog tsis muaj qhov no, retinol tsis tsim. Xws li lub keeb ntawm kev hloov pauv yog qhov tsim nyog rau kev noj qab haus huv ntawm daim tawv nqaij.
Cov txiaj ntsig Vitamin A
- Li qub metabolism hauv.
- Rov kho daim npog cov tawv nqaij txuas.
- Rov tsim cov roj ntsha ntawm lipid thiab pob txha nqaij.
- Muaj cov tshuaj tua kab mob thiab tshuaj tua kab mob.
- Ntxiv dag zog rau cov khoom tiv thaiv ib puag ncig ntawm lub hlwb.
- Tiv thaiv cov kab mob ntawm cov kab mob pom.
- Synthesizes hlwb ntawm cov kua dej ua ke.
- Txhawb nqa cov dej-ntsev kom sib npaug ntawm qhov chaw intracellular.
- Nws muaj cov nyhuv antitumor.
- Koom nrog kev sib txuas ntawm cov protein thiab tshuaj steroids.
- Nruab nrab qhov kev txiav txim ntawm radicals.
- Txhim kho txoj haujlwm kev sib deev.
Vitamin A lub peev xwm los kho lub hlwb tawg yog qhov tseem ceeb rau txhua yam ntawm cov ntaub so ntswg sib txuas. Cov cuab yeej no tau siv dav hauv cov txheej txheem kho kom zoo nkauj; carotenoids nquag tawm tsam cov hnub nyoog hloov pauv ntawm daim tawv nqaij, txhim kho cov qauv plaub hau thiab rau tes.
4 cov khoom tseem ceeb ntawm retinol uas cov neeg ncaws pob xav tau:
- pab ua kom cov pob txha tsis muaj zog thiab tiv thaiv cov tshuaj calcium calcium;
- tswj cov theem txaus ntawm lubrication rau cov pob qij txha;
- koom nrog kev tsim kho ntawm pob txha mos cov nqaij mos;
- siv kev sib txuas ntawm cov khoom noj khoom haus hauv cov hlwb ntawm cov tshuaj sib xyaw ua ke, tiv thaiv nws kom qhuav.
Tus nqi niaj hnub
Retinol yog qhov tsim nyog rau peb txhua tus ntawm cov khoom hnyav. Rooj ntawv qhia txog cov hnub xav tau cov vitamin rau cov muaj hnub nyoog sib txawv.
| Qeb | Cov nyiaj siv tau rau txhua hnub | Qhov siab tshaj plaws tau tso cai |
| Cov me nyuam qis dua 1 xyoos | 400 | 600 |
| Cov menyuam yaus hnub nyoog 1 txog 3 xyoos | 300 | 900 |
| Cov menyuam yaus hnub nyoog 4 txog 8 xyoo | 400 | 900 |
| Cov menyuam yaus hnub nyoog 9 txog 13 xyoos | 600 | 1700 |
| Tus txiv neej txij li 14 xyoo | 900 | 2800-3000 |
| Cov pojniam txij hnub nyoog 14 xyoos | 700 | 2800 |
| Cev xeeb tub | 770 | 1300 |
| Cov niam tsev mis | 1300 | 3000 |
| Cov neeg ncaws pob muaj hnub nyoog 18 xyoo | 1500 | 3000 |
Ntawm lub hwj nrog cov tshuaj lom neeg roj ntsha, ntxiv raws txoj cai, txoj kev tswj hwm thiab cov ntsiab lus ntawm cov tshuaj nquag hauv 1 tshuaj ntsiav lossis ntsuas rab diav tau piav. Raws li cov ntaub ntawv hauv lub rooj, nws yuav tsis nyuaj rau koj xam koj cov vitamins A ntau.
Thov nco ntsoov tias qhov xav tau cov vitamins hauv cov kis las yog ntau dua li cov neeg nyob deb ntawm kev ua kis las. Rau cov neeg ib txwm tso tawm lub cev ua rau mob siab rau lub zog, nws yog ib qho tseem ceeb kom nco ntsoov tias kev noj cov hnub ntawm retinol kom muaj kev noj qab haus huv ntawm cov ntsiab lus ntawm cov leeg pob txha yuav tsum muaj tsawg kawg yog 1.5 mg, tab sis tsis pub tshaj 3 mg txhawm rau kom tsis txhob noj ntau tshaj (qhov no tseem cuam tshuam hauv cov lus saum toj no) ...
Retinol cov ntsiab lus hauv cov khoom lag luam
Peb twb tau hais tias ntau hom retinol tuaj ntawm cov khoom cog thiab tsiaj keeb kwm. Peb coj los rau koj mloog TOP 15 cov khoom lag luam nrog cov ntsiab lus siab ntawm retinol:
| Cov khoom lag luam npe | Muaj pes tsawg tus vitamins A hauv 100 grams (ntsuas ntawm kev ntsuas - μg) | % ntawm qhov xav tau txhua hnub |
| Mob siab (nqaij nyug) | 8367 | 840% |
| Ua Luam Muag Cod Mob Siab | 4400 | 440% |
| Butter / qab zib - butter | 450 / 650 | 45% / 63% |
| Melted butter | 670 | 67% |
| Qaib nkaub | 925 | 93% |
| Dub caviar / liab caviar | 550 | 55% |
| Caviar liab | 450 | 45% |
| Carrot / zaub ntug hauv paus kua txiv | 2000 | 200% |
| Carrot kua txiv | 350 | 35% |
| Zaub txhwb qaib | 950 | 95% |
| Liab linean | 1500 | 150% |
| Chives / leeks | 330 / 333 | 30%/33% |
| Nyuaj cheese | 280 | 28% |
| Qaub cream | 260 | 26% |
| Ua kua txob, kua txob noj | 250 | 25% |
Ntau tus ncaws pob txhim kho cov tib neeg noj zaub mov uas ib txwm tsis suav nrog cov khoom noj los ntawm cov npe no. Kev siv cov tshuaj tshwj xeeb retinol yuav pab ua kom tau raws li qhov xav tau ntawm cov vitamin A. Nws yog zoo nqus ua ke nrog cov protein thiab amino acids.
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Cov kev tiv thaiv tsis zoo rau kev siv cov tshuaj retinol
Nws yog ib qho tseem ceeb kom nco ntsoov tias cov vitamins A tsis yog ib txwm tsis txaus. Vim nws lub peev xwm los sib sau ua ke hauv daim siab, nws tuaj yeem ua rau hauv lub cev hauv qhov ntau txaus rau lub sijhawm ntev. Nrog kev tawm dag zog lub cev thiab lub hnub nyoog hloov pauv, nws tau noj ntau dua, tab sis txawm li ntawd los, nws tsis pom zoo kom dhau qhov kev cai niaj hnub.
Retinol overdose tuaj yeem ua rau cov kev rau txim hauv qab no:
- kev hloov pauv hauv daim siab;
- raum intoxication;
- daj daj ntawm qog ua kua thiab tawv nqaij;
- intracranial tawg.
