{"id":207,"date":"2021-01-07T02:36:00","date_gmt":"2021-01-07T02:36:00","guid":{"rendered":"https:\/\/neshio.de\/?p=207"},"modified":"2023-07-08T04:30:48","modified_gmt":"2023-07-08T04:30:48","slug":"vitamin-a-lebensmittel","status":"publish","type":"post","link":"https:\/\/neshio.de\/et\/a-vitamiini-toit\/","title":{"rendered":"10 A-vitamiinirikast toitu, millest peaksite teadma"},"content":{"rendered":"

Kui soovite toetada oma immuuns\u00fcsteemi, veenduge, et s\u00f6\u00f6te piisavalt A-vitamiinirikkaid toiduaineid. A-vitamiini leidub looduslikult paljudes toiduainetes ning see hoiab teie n\u00e4gemise teravana ja naha puhtana, kuid see on ka suurep\u00e4rane viis immuunsuse tugevdamiseks.<\/p>\n\n\n\n

J\u00e4rgnevalt tutvustavad toitumiseksperdid A-vitamiinirikkaid toiduaineid ja seda, kuidas neid k\u00f5ige paremini valmistada, et katta oma igap\u00e4evane vajadus ja lisada oma toidule v\u00e4rvi.<\/p>\n\n\n\n

Te peaksite v\u00e4ltima liiga palju A-vitamiini v\u00f5tmist. \u00c4ge \u00fcleannustamine v\u00f5ib p\u00f5hjustada iiveldust, oksendamist ja pearinglust. A-vitamiin on rasvlahustuv vitamiin ja liigne kogus ladestub maksas, mist\u00f5ttu rasvlahustuvate vitamiinide \u00fcleannustamine on lihtsam (liigsed vees lahustuvad vitamiinid erituvad uriiniga). Kui te v\u00f5tate pidevalt liiga palju A-vitamiini, v\u00f5ib teil tekkida maksakahjustus, liigesevalu v\u00f5i s\u00fcnnidefektid. Samal ajal peaksite aga j\u00e4rgima Puudus<\/a> A-vitamiini. <\/p>\n\n\n\n

Kui te v\u00f5tate A-vitamiini reguleeritud viisil, v\u00f5ib see aidata teil s\u00e4ilitada tervislikku toitumist, millel on immuuns\u00fcsteemi tugevdavad omadused. Loe edasi 10 toitu, mis on looduslikult rikkalikult A-vitamiini sisaldavad. Saad ka maitsvaid serveerimissoovitusi.<\/p>\n\n\n\n

A-vitamiini rikkad toiduained<\/h2>\n\n\n\n

01 Juust<\/strong><\/p>\n\n\n\n

Maitsva ja t\u00e4itva vahepalana v\u00f5ib juust aidata teil saavutada oma p\u00e4evase A-vitamiini annuse. \u00dcks viil Cheddari juustu sisaldab umbes 6% A-vitamiini soovituslikust p\u00e4evasest v\u00e4\u00e4rtusest. Juust v\u00f5ib olla t\u00e4itev vahepala v\u00f5i suppide ja salatite lisandiks. Oluline on siiski kokkuhoidlikkus. Juustu tuleks s\u00fc\u00fca m\u00f5\u00f5dukalt selle k\u00fcllastunud rasvasisalduse t\u00f5ttu. <\/p>\n\n\n\n

Juust ei ole siiski iga\u00fche jaoks. M\u00f5nede inimeste puhul v\u00f5ivad piimatoodetes sisalduvad valgud ja suhkur p\u00f5hjustada k\u00f5huvalu v\u00f5i p\u00f5letikulisi reaktsioone. Kuid A-vitamiini saamiseks on suurep\u00e4raseid alternatiive. <\/p>\n\n\n\n

02<\/strong> Munad<\/strong><\/p>\n\n\n\n

\u00dcks muna sisaldab umbes 16% A-vitamiini soovituslikust p\u00e4evasest v\u00e4\u00e4rtusest. Soovitusena v\u00f5ite valmistada munad r\u00fc\u00fcbataimena koos v\u00e4rskete k\u00f6\u00f6giviljade ja maitsetaimedega. Nii tarbite mitmesuguseid tervislikke f\u00fctokemikaale. M\u00f5ned munad on tervislikumad kui teised. N\u00e4iteks karjamaalt saadud munad sisaldavad rohkem A-vitamiini kui nende tavap\u00e4rased kolleegid. <\/p>\n\n\n\n

03<\/strong> Rasvane kala<\/strong><\/p>\n\n\n\n

Rasvane kala sisaldab palju tervisele kasulikku, sealhulgas A-vitamiini. \u00dcks filee rasvast kala, n\u00e4iteks l\u00f5he v\u00f5i heeringas, sisaldab umbes 2-3% A-vitamiini soovituslikust p\u00e4evasest v\u00e4\u00e4rtusest. Need kalad sisaldavad ka rohkelt oomega-3-rasvhappeid. Need p\u00f5letikuvastased \u00fchendid toetavad aju ja s\u00fcdame-veresoonkonna tervist. <\/p>\n\n\n\n

Lisaks teeb rasvane kala teie jume jaoks imet. Rasvane kala, n\u00e4iteks looduslik l\u00f5he, on suurep\u00e4rane rasvlahustuvate A- ja D-vitamiinide allikas. Erinevalt taimsetest allikatest on rasvases kalas sisalduv A-vitamiin valmis. Retinooli kujul on see oluline juuste kasvu ja puhta naha jaoks. <\/p>\n\n\n\n

04 Maksa<\/strong><\/p>\n\n\n\n

Organliha on oluliste toitainete aardelaegas. M\u00f5ned armastavad seda, teised mitte nii v\u00e4ga. Maksa on v\u00e4ga k\u00f5rge A-vitamiini sisaldusega toit, mist\u00f5ttu rasedatel soovitatakse seda v\u00e4ltida. 30 grammi kanamaksat sisaldab umbes 62 % A-vitamiini soovituslikust p\u00e4evasest v\u00e4\u00e4rtusest. See toit on v\u00e4ga rikkalik. Seda v\u00f5ib valmistada v\u00e4ikestes kogustes ja nautida seda seemnete v\u00f5i t\u00e4isterakr\u00e4kkide v\u00f5i r\u00f6stsaia peale m\u00e4\u00e4rituna.<\/p>\n\n\n\n

Ka siin on m\u00f5\u00f5dukus parim viis seda delikatessi nautida. \u00dcks soovitus on siinkohal v\u00f5tta aeg-ajalt maksapasteeti v\u00f5i mousse'i. <\/p>\n\n\n\n

05<\/strong> Piim<\/strong><\/p>\n\n\n\n

Kui teile meeldivad piimatooted, v\u00f5ib piim aidata A-vitamiini saada teie toiduga. \u00dcks tassit\u00e4is t\u00e4ispiima sisaldab umbes 5% A-vitamiini soovituslikust p\u00e4evasest v\u00e4\u00e4rtusest. V\u00f5ite lihtsalt juua piima otse v\u00f5i tarbida seda koos kaerahelveste v\u00f5i pudruga. M\u00f5nede inimeste arvates on kitse- v\u00f5i lambapiim kergemini seeditav kui lehmapiim.<\/p>\n\n\n\n

06<\/strong> Porgandid<\/strong><\/p>\n\n\n\n

M\u00e4letate, kui teie ema \u00fctles teile, et s\u00f6\u00f6ge porgandeid, et parandada oma n\u00e4gemist? Porgandid on kuulsad oma silmade tervisele kasulikkuse poolest, mis on tingitud nende suurest beetakaroteenisisaldusest. See on see, mida keha muudab A-vitamiiniks. Naudi neid toorelt koos hummusega, lihtsalt r\u00f6stituna meresoola ja oliivi\u00f5liga v\u00f5i supis hautatuna.<\/p>\n\n\n\n

\u00dcks porgand sisaldab rohkem kui 200% A-vitamiini soovituslikust p\u00e4evasest v\u00e4\u00e4rtusest, kuid provitamiini kujul. K\u00f6\u00f6giviljad ja puuviljad on kasulikud, sest nad reguleerivad potentsiaalselt kahjuliku vitamiini kogust. Rasvalahustuvate vitamiinide imendumise parandamiseks sobivad r\u00f6stitud porgandid koos sarapuup\u00e4hklite ja avokaado\u00f5liga.<\/p>\n\n\n\n

07<\/strong> Spinat<\/strong><\/p>\n\n\n\n

Spinat on suurep\u00e4rane A-vitamiini allikas. Lisaks saab spinatit kasutada mitmel viisil. V\u00f5ite kasutada spinatit salatite alusena, lisada seda kastmetesse v\u00f5i segada seda smuutidesse. \u00dcks tass spinatit sisaldab 56% A-vitamiini soovituslikust p\u00e4evasest v\u00e4\u00e4rtusest karotenoidide kujul. Kuna spinat pakub palju tervislikku kasu, siis siin on portsjoni soovitus: prae spinat avokaado\u00f5lis ja k\u00fc\u00fcslaugus ning serveeri maitsva lisandina. <\/p>\n\n\n\n

08 Mango<\/strong><\/p>\n\n\n\n

\u00dcks tass kuubikuteks l\u00f5igatud mangot annab umbes 25 % A-vitamiini soovituslikust p\u00e4evasest v\u00e4\u00e4rtusest. Selle troopilise puuvilja lisamine smuutisse koos kookos\u00f5liga parandab vitamiini imendumist. Mangot on k\u00f5ige parem s\u00fc\u00fca k\u00fcpsena, kuid ka k\u00fclmutatud mango on ahvatlev variant. Teine soovitus on puistata mango laimi ja t\u0161illipulbriga. <\/p>\n\n\n\n

09 Papaya<\/strong><\/p>\n\n\n\n

Teine maitsev viis A-vitamiini saamiseks on lisada seda maitsvat puuvilja oma smuutim\u00e4ngu. \u00dcks tass papaiat sisaldab umbes 31% A-vitamiini soovituslikust p\u00e4evasest v\u00e4\u00e4rtusest. Lisaks sisaldab papaia mitmeid toitaineid ja seedetrakti ens\u00fc\u00fcme, mis toetavad soolestiku tervist. T\u00fckelda papaia ja kombineeri see kookosviilude ja laimimahlaga. Saad maitsva maiuspala, mis suurendab ka biosaadavust. <\/p>\n\n\n\n

Papaia erksat v\u00e4rvi annab beetakaroteen, mis on selles puuviljas eriti h\u00e4sti biosaadav ja muundub A-vitamiiniks.<\/p>\n\n\n\n

10 aprikoosi<\/strong><\/p>\n\n\n\n

Aprikoosid sisaldavad rohkelt A-vitamiini ja neid saab nautida mitmel viisil. \u00dcks aprikoos sisaldab umbes 13% A-vitamiini soovituslikust p\u00e4evasest v\u00e4\u00e4rtusest. Aprikoosid on maitsvad ja neid on enamikus turgudel \u00fcsna lihtne leida. S\u00f6\u00f6ge neid k\u00fcpsena ja kombineerige neid lehtk\u00f6\u00f6giviljade, kreeka p\u00e4hklite ja kerge vinaigrette'iga, et saada ainulaadne ja t\u00e4idlane salat v\u00f5i lisand.<\/p>\n\n\n\n

Aprikoosid on ka eriti kiudainerikkad. Kuivatatuna sobivad need suurep\u00e4raselt vahepalaks. <\/p>","protected":false},"excerpt":{"rendered":"

Wenn Sie Ihr Immunsystem unterst\u00fctzen m\u00f6chten, stellen Sie sicher, dass Sie gen\u00fcgend Vitamin A-reiche Lebensmittel zu sich nehmen. Vitamin A […]<\/p>\n","protected":false},"author":2,"featured_media":265,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[17,16],"tags":[],"class_list":["post-207","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ernaehrung","category-gesundheit"],"acf":[],"yoast_head":"\n10 Vitamin A reiche Lebensmittel, die man kennen sollte<\/title>\n<meta name=\"description\" content=\"Diese 10 leckeren Vitamin A-reiche Lebensmittel sollten Sie kennen. 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