Vithamine A - mehloli, liphello 'meleng, liphello tsa khaello le overdose

Likahare tse netefalitsoeng

Vithamine A ke lebitso le tloaelehileng bakeng sa metsoako e mengata ea manyolo ho tsoa sehlopheng sa li-retinoids. Hape hangata ho thoe ke Retinol, beta-carotene, axophthol le provitamin A. Ke ea sehlopha sa livithamine tse qhibilihang ka mafura. Limeleng, motsoako ona o bokellana ka mokhoa oa carotenoids. 'Meleng, vithamine A e bolokiloe e le Retinol sebeteng le liseleng tsa adipose. Ke e 'ngoe ea livithamini tsa pele tse sibolotsoeng nalaneng ea bongaka. Nako e telele pele ho moo, le pele ho sibolloa ha vithamine A, liphello tsa khaello ea eona li ne li tšoaroa ka matšoao ke Baegepeta ba boholo-holo, Bagerike le Baroma. Boloetse bona bo ne bo bitsoa bofofu bosiu kapa bofofu bosiu ’me phekolo e ne e akarelletsa ho ja sebete sa phoofolo e tala kapa e phehiloeng.

Karolo ea vithamine A 'meleng

Vithamine A ke vithamine ea bohlokoa haholo e hlokahalang bakeng sa ts'ebetso ea 'mele ea rona. E phetha karolo e kholo ts'ebetsong ea pono, e susumetsa khōlo, 'me e laola kholo ea lisele tsa epithelial le lisele tse ling tsa' mele. Ho phaella moo, e na le thepa e khahlanong le kankere, e sireletsa epithelium ea tsamaiso ea ho hema khahlanong le likokoana-hloko, e matlafatsa sesole sa 'mele, e thibela tšoaetso, e thusa ho loantša libaktheria le likokoana-hloko, e boloka boemo bo nepahetseng ba letlalo, moriri le lipekere, hape e ama letlalo. ts'ebetso e nepahetseng ea li-membrane tsa lisele. Vithamine A e nchafatsa letlalo le omeletseng, ka hona ho bohlokoa ho sebelisa litlolo ka tlatsetso ea eona, joalo ka gel e hlasimollang ea Vianek bakeng sa letlalo le holileng le le bobebe.

Ke o mong oa metsoako ea bohlokoa ka ho fetisisa e matlafatsang 'mele oa ho itšireletsa mafung. Ka hona, ho bohlokoa ho tlatselletsa bofokoli ba vithamine A lijong ka li-supplement tsa lijo tse nang le vithamine A e ngata, joalo ka vithamine A 10.000 IU e tsoang Swanson le tlatsetso ea vithamine A ho tsoa ho Dr. Jacob's.

Vithamine A - Melemo ea Bophelo bo Botle

Vithamine A ke limatlafatsi tse bohlokoa tse thusang bophelo bo botle ba hau ka litsela tse ngata.

Vithamine A ke antioxidant e matla

Provitamin A carotenoids jwalo ka beta-carotene, alpha-carotene le beta-cryptoxanthin ke diketapele tsa vithamine A mme di na le thepa ya antioxidant.

Ho ea ka liphetho tsa phuputso e phatlalalitsoeng ho Pharmacognosy Reviews ka 2010, carotenoids e loantša li-radicals tsa mahala - limolek'hule tse sebetsang haholo tse ka lematsang 'mele ea rona ka ho baka khatello ea oxidative. Khatello ea oxidative e amahanngoa le mafu a fapaneng a sa foleng a kang lefu la tsoekere, mofets'e, lefu la pelo, le ho fokotseha ha kelello, 'me ho netefalitsoe ke lithuto tse kang tse phatlalalitsoeng ho Oxidative Medicine le Cellular Longevity ka 2017.

Lijo tse nang le li-carotenoids tse ngata li amahanngoa le kotsi e tlaase bakeng sa maemo ana a mangata, a kang lefu la pelo, kankere ea matšoafo le lefu la tsoekere.

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Vithamine A e bohlokoa bakeng sa bophelo bo botle ba mahlo 'me e thibela ho senyeha ha macular

Vithamine A e bohlokoa bakeng sa ho boloka mahlo. Ho hlokahala vithamine A ho fetola khanya e fihlang leihlo hore e be lets'oao la motlakase le ka romeloang bokong. Ha e le hantle, e ’ngoe ea matšoao a pele a khaello ea vithamine A e ka ’na ea e-ba bofofu bosiu, bo tsejoang e le bofofu bosiu.

Bofofu bosiu bo etsahala ho batho ba haelloang ke vithamine A, kaha vithamine ena ke eona motsoako o ka sehloohong oa pigment rhodopsin. Rhodopsin e fumaneha ka har'a retina ea leihlo 'me e bonolo haholo. Batho ba nang le boemo bona ba ntse ba bona ka mokhoa o tloaelehileng motšehare, empa ba na le pono e fokolang lefifing hobane mahlo a bona a thatafalloa ke ho nka khanya maemong a tlase.

Joalokaha ho netefalitsoe ke phuputso ea 2015 e hatisitsoeng ho JAMA Ophthalmology, ho phaella tabeng ea ho thibela bofofu bosiu, ho ja beta-carotene e nepahetseng ho ka thusa ho fokotsa ho senyeha ha mahlo hoo batho ba bang ba kopanang le lilemo.

Age-related macular degeneration (AMD) ke sesosa se ka sehloohong sa bofofu linaheng tse tsoetseng pele. Leha ho sa tsejoe hantle hore na sesosa sa eona ke sefe, ho lumeloa hore ke phello ea tšenyo ea lisele ho retina, e hlahisoang ke khatello ea oxidative (joalokaha ho netefalitsoe thutong ea 2000 ho Survey of Ophthalmology).

Phuputso e 'ngoe ea 2001 e phatlalalitsoeng ho Archives of Ophthalmology ka lefu la mahlo le amanang le botsofali e fumane hore ho fa batho ba ka holimo ho lilemo tse 50 ka ho senyeha ha pono e 'ngoe ea li-antioxidant (ho akarelletsa le beta-carotene) ho fokotsa kotsi ea ho senyeha ha macular ka 25%.

Leha ho le joalo, tlhahlobo ea morao-rao ea Cochrane e fumane hore li-supplement tsa beta-carotene feela li ke ke tsa thibela kapa tsa liehisa ho senyeha ha pono ho bakoang ke AMD.

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Vithamine A e ka sireletsa khahlanong le mefuta e itseng ea mofetše

Kankere e etsahala ha lisele tse sa tloaelehang li qala ho hōla kapa ho arohana ka mokhoa o sa laoleheng.

Kaha vithamine A e phetha karolo ea bohlokoa khōlong le nts'etsopele ea lisele, liphello tsa eona kotsing ea kankere le karolo ea thibelo ea kankere li thahasella bafuputsi.

Lithutong tsa tlhokomeliso (mohlala, e phatlalalitsoeng ho Annals of Hematology ka 2017 kapa Gynecologic Oncology ka 2012), ho ja palo e phahameng ea vithamine A ka sebopeho sa beta-carotene ho ne ho amahanngoa le kotsi e fokotsehileng ea mefuta e itseng ea mofets'e, ho kenyelletsa le Hodgkin's lymphoma, le le kankere ea molomo oa pōpelo, matšoafo le senya.

Leha ho le joalo, le hoja ho noa haholo ha vithamine A ho tloha lijong tsa limela ho amahanngoa le kotsi e fokotsehileng ea kankere, lijo tsa liphoofolo tse nang le mefuta e sebetsang ea vithamine A ha li amane ka tsela e tšoanang (phuputso ea 2015 e hatisitsoeng ho Archives of Biochemistry le Biophysics).

Ka ho tšoanang, ho ea ka phuputso ea 1999 e hatisitsoeng ho Journal of the National Cancer Institute, li-supplement tsa vithamine A ha lia ka tsa bontša liphello tse molemo tse tšoanang.

Ha e le hantle, liphuputsong tse ling, batho ba tsubang ba nkang li-supplement tsa beta-carotene ba bile le kotsi e eketsehileng ea kankere ea matšoafo (ho akarelletsa le thuto e phatlalalitsoeng ho Nutrition le Cancer ka 2009).

Hajoale, kamano lipakeng tsa maemo a vithamine A 'meleng ea rona le kotsi ea mofets'e e ntse e sa utloisisoe ka botlalo. Leha ho le joalo, ho ea ka phuputso ea 2015 e hatisitsoeng ho BioMed Research International, ho fumana vithamine A e lekaneng, haholo-holo limela, ke habohlokoa bakeng sa karohano ea lisele tse phetseng hantle 'me ho ka fokotsa kotsi ea mefuta e itseng ea kankere.

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Vithamine A e fokotsa kotsi ea ho ba le makhopho

Mahlo a makhopho ke lefu le sa foleng, le nang le ho ruruha ha letlalo. Batho ba nang le bothata bona ba ba le lihloba tse bohloko le li-blackheads, hangata sefahlehong, mokokotlong le sefuba.

Li-pimples tsena li hlaha ha litšoelesa tsa sebaceous li koaheloa ke letlalo le shoeleng le mafura. Litšoelesa tsena li fumaneha ka har’a makhapetla a moriri a letlalong ’me li hlahisa sebum, ntho e mafura a boka e etsang hore letlalo le be le metsi ’me le se ke la kena metsing.

Le hoja li-pimples li se na kotsi 'meleng, li-acne li ka ba le phello e tebileng bophelong ba kelello ba batho' me tsa lebisa ho itšepa, ho tšoenyeha le ho tepella maikutlong (e le thuto ea 2016 e hatisitsoeng ho Clinical, Cosmetic and Investigational Dermatology e bonahala e tiisa). Karolo e nepahetseng eo vithamine A e e bapalang ho nts'etsopele le kalafo ea makhopho e ntse e sa hlaka.

Phuputso e kang e phatlalalitsoeng ho Journal of Nutrition & Food Sciences ea 2015 e bontšitse hore khaello ea vithamine A e ka eketsa kotsi ea ho ba le makhopho hobane e baka tlhahiso e feteletseng ea protheine ea keratin meleng ea moriri. Sena se ne se tla eketsa kotsi ea ho ba le makhopho ka ho etsa hore ho be thata ho tlosa lisele tsa letlalo tse shoeleng meleng ea moriri, e leng se lebisang ho thibela letlalo.

Meriana e meng ea li-acne ea vithamine A e se e fumaneha ka lengolo la ngaka.

Isotretinoin ke mohlala o mong oa retinoid ea molomo e sebetsang hantle ho phekola maqoqomete a matla. Leha ho le joalo, moriana ona o ka ba le litla-morao tse tebileng 'me o lokela ho nkoa feela tlas'a tlhokomelo ea bongaka.

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Vithamine A e bohlokoa bakeng sa tsoalo le nts'etsopele ea lesea le ka pōpelong

Vithamine A e bohlokoa bakeng sa ho boloka tsamaiso ea pelehi e phetseng hantle ho banna le basali, le bakeng sa kholo e nepahetseng le nts'etsopele ea mahe a emolisitsoeng nakong ea bokhachane.

Phuputso ea likhoto e hatisitsoeng ho Nutrients ka 2011 mabapi le bohlokoa ba vithamine A ho tsoala banna e fumane hore khaello e thibela tsoelo-pele ea peō, e bakang ho hloka thari. Phuputso e tšoanang e boletsoeng e fana ka maikutlo a hore khaello ea vithamine A ho basali e ka ama ho ikatisa ka ho fokotsa boleng ba lehe le ho susumetsa ho kenngoa ha lehe ka popelong.

Ho basali ba baimana, vithamine A e boetse e ameha khōlong le khōlong ea litho tse ngata tse khōlō le likarolo tsa lesea le e-s’o tsoaloe, ho akarelletsa le marapo, tsamaiso ea methapo, pelo, liphio, mahlo, matšoafo le manyeme.

Leha ho le joalo, le hoja ho fokola haholo ha vithamine A ho feta khaello ea vithamine A, vithamine A e feteletseng nakong ea bokhachane e ka boela ea e-ba kotsi ho lesea le ntseng le hōla 'me e ka lebisa bokooa ba tsoalo (joalokaha ho netefalitsoe ke lithuto tse kang tse hatisitsoeng ho Archives de Pédiatrie ka 1997).

Kahoo, balaoli ba bangata ba tsa bophelo bo botle ba ile ba eletsa basali hore ba qobe lijo tse nang le vithamine A e ngata haholo, tse kang pate le sebete, le lintho tse tlatselletsang tse nang le vithamine A nakong ea bokhachane.

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Vithamine A e matlafatsa sesole sa 'mele

Vithamine A e tšehetsa bophelo bo botle ba sesole sa 'mele ka ho susumetsa likarabo tse sireletsang' mele khahlanong le maloetse le tšoaetso. Vithamine A e ameha ho thehoeng ha lisele tse itseng, ho akarelletsa le li-lymphocyte tsa B le T, tse phethang karolo ea bohlokoa karabelong ea 'mele ea ho itšireletsa mafung ho sireletsa khahlanong le maloetse.

Joalokaha ho netefalitsoe thutong ea 2012 ho Proceedings of the Nutrition Society, khaello ea limatlafatsi tsena e lebisa ho eketseha ha maemo a limolek'hule tsa pro-inflammatory tse fokolisang karabelo le ts'ebetso ea sesole sa 'mele.

Vithamine A e tšehetsa bophelo bo botle ba masapo

Limatlafatsi tse ka sehloohong tse hlokahalang ho boloka masapo a phetseng hantle ha u ntse u hōla ke liprotheine, k'halsiamo le vithamine D. Leha ho le joalo, ho ja vithamine A e lekaneng hape ke habohlokoa bakeng sa khōlo e nepahetseng ea masapo le tsoelo-pele, 'me khaello ea vithamine ena e amana le bophelo bo botle ba masapo.

Ho ea ka phuputso ea 2017 e hatisitsoeng ho International Journal of Environmental Research le Public Health, batho ba nang le maemo a tlaase a vithamine A maling ba na le menyetla e mengata ea ho robeha ha masapo ho feta ba nang le maemo a bophelo bo botle. Ho feta moo, tlhahlobo ea morao-rao ea liphuputso tsa ho shebella e fumane hore ba nang le vithamine A e phahameng ka ho fetisisa ea lijo ba na le kotsi e tlase ea 6% ea ho robeha.

Leha ho le joalo, maemo a tlaase a vithamine A e ka 'na ea se ke ea e-ba eona feela ntho e amehang ha ho tluoa tabeng ea bophelo bo botle ba masapo. Liphuputso tse ling, tse kang tsa 2013 tse hatisitsoeng ho Journal of Clinical Densitometry, li fumane hore batho ba jang vithamine A e ngata le bona ba na le kotsi e kholo ea ho robeha.

Leha ho le joalo, liphuputso tsena kaofela li theiloe liphuputsong tsa tlhahlobo tse ke keng tsa supa sesosa le phello. Sena se bolela hore kamano pakeng tsa vithamine A le bophelo bo botle ba masapo hajoale ha e utloisisoe ka botlalo 'me ho hlokahala lithuto tse laoloang haholoanyane ho tiisa se hlokometsoeng liphuputsong tsa ho shebella.

Hopola hore boemo ba vithamine A feela ha bo khetholle kotsi ea ho robeha, 'me phello ea ho fumaneha ha limatlafatsi tse ling tsa bohlokoa, tse kang vithamine D, le tsona li phetha karolo.

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Ho ba teng ha vithamine A.

Vithamine A e ka fumanoa, har'a tse ling, ka botoro, lebese le lihlahisoa tsa lebese, litlhapi tse ling tse mafura, sebete le phoofolo ea liphoofolo, mahe, litapole, khale, spinach le mokopu. Li-carotenoids tse lakatsehang ka ho fetisisa, tseo har'a tsona beta carotene e phethang karolo ea bohlokoa ka ho fetisisa, li fumaneha ka spinach, lihoete, tamati, pepere e khubelu le lettuce. Litholoana tse ruileng haholo ka carotenoids ke, mohlala, cherries, apricots, liperekisi le plums. Sehlahisoa se atisang ho sebelisoa bakeng sa tlatsetso 'me se na le vithamine A ka ho fetisisa ke oli ea tlhapi. Leka, mohlala, Moller's Tran Norwegian Fruit, eo u ka e rekang ka tsela e sireletsehileng le e bonolo ho Mmaraka oa Medonet. Hape leka oli ea tlhapi ea Familijny e nang le livithamine A le D - Bophelo bo botle le ho itšireletsa mafung, e fumanehang ka theko ea papatso.

Tlatsetso ea vithamine A e lokela ho buisana le ngaka ea hau ea lelapa. Joale u ka etsa ketelo ea hau hamonate u le hae ka mokhoa ofe kapa ofe oo u o khethang ka portal ea halodoctor.pl.

U ka boela ua finyella phofo ea poone, eo hape e leng mohloli oa vithamine A. E sebelisoa e le sebaka sa phofo ea koro ea setso. Lefu la poone la Pro Natura le fumaneha Mmarakeng oa Medonet.

Matšoao a khaello ea vithamine A.

Batho ba sebetsang lik’homphieutheng, bakhachane le ba anyesang, masea a hlahileng pele ho nako, batho ba nang le cystic fibrosis, makhoba a tahi le batho ba tsubang, le maqheku kaofela ba hloka vithamine A e eketsehileng.

Khaello ea vithamine A hangata e bonahala ka:

1. ho se bone hantle bosiu, kapa ho bitsoang “bofofu ba bosiu” (ho ea ka WHO, khaello ea vithamine A ke sesosa se ka sehloohong sa bofofu bo ka thibeloang baneng lefatšeng ka bophara),
2. ho lahleheloa ke moriri le brittleness,
3. khōlo e tsitsitseng,
4. letlalo le phatlohileng le lekhopho
5. ho omella ho tsoa cornea le conjunctiva ea leihlo;
6. boteng ba lipekere tse brittle le tse ntseng li hōla butle-butle,
7. ho ba le monyetla oa ho tšoaetsoa mafu a baktheria le vaerase (khaello ea vithamine A e eketsa matla le kotsi ea ho bolaoa ke mafu a kang maselese le letšollo),
8. makhopho, eczema,
9. hyperkeratosis,
10. ho ba le letšollo.

Ho feta moo, khaello ea vithamine A e eketsa kotsi ea khaello ea mali le lefu ho basali ba bakhachane mme e ama lesea le ka pōpelong hampe, e liehisa kholo le nts'etsopele ea eona.

Ha ho hlahlojoa khaello ea vithamine, ho bohlokoa ho etsa tlhahlobo ea mali bakeng sa boemo ba livithamine le liminerale. Teko e joalo e ka rekoa litsing tsa bongaka tsa Arkmedic tse ikemetseng.

Vithamine A e ka fumanoa ka ho hlophisoa ha GlowMe Health Labs - bakeng sa lenyora la letlalo bakeng sa mahlaseli - motsoako oa lijo o amang letlalo hantle.

Vithamine A e feteletseng - matšoao

Matsatsing ana, re sebelisa li-supplement tsa vithamine hangata le ho feta, empa ho lokela ho hopoloa hore tšebeliso e feteletseng ea vithamine A, ka lebaka la hore e bokellana sebeteng, e ka ba chefo 'meleng' me e kotsi ho bophelo bo botle (tšebeliso e phahameng ea carotenoids ka har'a sebete). lijo ha li amane le chefo le hoja liphuputso li amahanya metsoako ea beta-carotene le kotsi e eketsehileng ea kankere ea matšoafo le lefu la pelo ho batho ba tsubang). Ka hona, oli ea tlhapi e lokela ho nkoa ka tieo ho ea ka litaelo tsa ngaka kapa ho ea ka pampitšana ea meriana.

Ho noa vithamine A e ngata haholo ho ka baka litla-morao tse tebileng 'me ho ka ba kotsi haeba e sebelisoa ka tekanyo e phahameng haholo.

Le hoja ho ka khoneha ho ja vithamine A e ngata e entsoeng esale pele ho tsoa mehloling ea liphoofolo tse kang sebete, chefo e atisa ho amahanngoa le tlatsetso e feteletseng le phekolo ka meriana e itseng e kang isotretinoin. Chefo e matla ea vithamine A e etsahala ka nako e khuts'oane ha ho sebelisoa tekanyetso e le 'ngoe e phahameng haholo ea vithamine A, ha chefo e sa foleng e etsahala ha litekanyetso tse fetang makhetlo a 10 tsa RDA li nkuoa nako e telele.

Matšoao a ho feteletseng (hypervitaminosis) a kenyelletsa:

1. hyperactivity le ho teneha,
2. ho nyekeloa ke pelo, ho hlatsa
3. pono e lerootho,
4. takatso ea lijo e fokotsehileng,
5. kutloelo-bohloko ho khanya ea letsatsi,
6. ho lahleheloa ke moriri,
7. letlalo le omeletseng,
8. jaundice,
9. kholo e liehang,
10. pherekano,
11. letlalo le hlohlona
12. hlooho e bohloko,
13. bohloko ba manonyeletso le mesifa,
14. ho atolosoa ha sebete le mathata a mesebetsi ea eona,
15. diso tsa letlalo le mosehla,
16. khalsiamo e tlase masapong,
17. bokooa ba tsoalo ho bana ba bo-'mè ba nang le hypervitaminosis nakong ea bokhachane.

Le hoja chefo e sa foleng ea vithamine A e sa tloaeleha haholo, chefo e matla ea vithamine A e amahanngoa le matšoao a matla, ho akarelletsa le ho senyeha ha sebete, khatello e eketsehileng ea cranial, esita le lefu.

Ho feta moo, chefo ea vithamine A e ka ama bophelo bo botle ba bakhachane le lesea hampe 'me e ka baka mathata a tsoalo.

Ho qoba chefo, li-supplement tsa vithamine A tse phahameng li lokela ho qojoa. Kaha vithamine A e ngata haholo e ka ba kotsi, ho kgothaletswa hore o buisane le ngaka pele o noa vithamine A.

Maemo a ka holimo a ho noa vithamine A a sebetsa mehloling ea liphoofolo ea vithamine A hammoho le lisebelisoa tsa vithamine A.

Seo u lokelang ho se etsa haeba u haelloa ke vithamine A kapa ho feta tekano?

Haeba ho na le khaello kapa ho feteletseng ha vithamine A 'meleng, re lokela ho hlahloba lijo tsa rona tsa letsatsi le letsatsi le ho li fetola ka tsela e ka khonehang. Haeba ho na le khaello - eketsa lihlahisoa tse nang le vithamine A e ngata lijong, le ho feta - fokotsa tšebeliso ea tsona. Haeba ho na le ho feteletseng ho fumanoa, o lokela ho fokotsa, 'me maemong a khethehileng u khaotse ho noa li-supplement tsa vithamine tse nang le vithamine A.

Ka linako tse ling, esita le tabeng ea lijo tse leka-lekaneng hantle, ho haella ha vithamine A ho fumanoa. Boemong bo joalo, tlatsetso e eketsehileng e lokela ho nkoa. Leha ho le joalo, tharollo e molemohali ke ho buisana le setsebi sa lijo se tla lokisetsa lijo tse loketseng le ho buella mehato e loketseng.

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Vithamine A toxicity le litlhahiso tsa litekanyetso

Feela joalokaha khaello ea vithamine A e ka ba le phello e mpe bophelong ba hau, ho feta tekano le hona ho ka ba kotsi.

The Recommended Daily Allowance (RDA) ea vithamine A ke 900 mcg le 700 mcg ka letsatsi bakeng sa banna le basali, ka ho latellana - e finyelloang habonolo ka ho latela lijo tse feletseng. Leha ho le joalo, ke habohlokoa hore u se ke ua feta Tolerable Upper Intake Level (UL) ea 10 IU (000 mcg) bakeng sa batho ba baholo ho thibela chefo.

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Vithamine A - likamano

Likamano tse ka bang teng li kenyelletsa:

1. Li-anticoagulants. Tšebeliso ea molomo ea li-supplement tsa vithamine A ha u ntse u noa meriana ena e sebelisetsoang ho thibela mali ho ka eketsa kotsi ea ho tsoa mali.
2. Bexarotene (Targretin). Ho noa li-supplement tsa vithamine A ha u ntse u sebelisa moriana ona o khahlanong le mofetše ho eketsa kotsi ea litlamorao joalo ka ho hlohlona, ​​letlalo le omeletseng.
3. Lithethefatsi tsa Hepatotoxic. Ho noa lithapo tse ngata tsa vithamine A ho ka senya sebete. Ho kopanya tekanyo e phahameng ea li-supplement tsa vithamine A le meriana e meng e ka senyang sebete sa hau ho ka eketsa kotsi ea lefu la sebete.
4. Orlistat (Alli, Xenical). Setlhare sena sa ho theola boima ba 'mele se ka fokotsa ho monya ha vithamine A ho tsoa lijong. Ngaka ea hau e ka 'na ea fana ka tlhahiso ea ho nka multivitamin e nang le vithamine A le beta-carotene ha u ntse u noa meriana ena.
5. Li-retinoids. U se ke ua sebelisa li-supplement tsa vithamine A le meriana ena e fanoang ka molomo ka nako e le 'ngoe. Sena se ka eketsa kotsi ea ho ba le vithamine A e ngata maling.