Nhasi kune vanhu vazhinji vane kushayikwa kwakanyanya kwevhitamini D uye isu tinonzwisisa kuti mhando iyi yekushomeka yakakosha zvakanyanya kumuviri wedu. Nekusvika kwechando, kushaya zuva uye tembiricha yakaderera inoita kuti isu tive neiyi vhitamini kushomeka.
Kune chikafu chine hutano chaizvo chinotipa vhitamini yakakura iyi. Vapedze kakawanda pazuva ari kutotinyaradza kushayikwa kwake uye kunotibatsira kudzikisira mweya wekufema kusvika ku50 muzana. Kune michero yakaita seorenji iyo ine vhitamini yakafuma iyi uye inogona kutorwa zviri nyore muchimiro chemuto zuva rega rega uye nekudya kwekuseni.
Ndezvipi zvakanakira vhitamini D?
Ichi chinhu chakakosha kumuviri, zvinobatsira kuve zvirinani kufamba pakati pemabhonzo nemhasuru, uye zvakare inobvumidza iri nani kugaya calcium, nekuti inobatsira muviri ku shandisa vitamini iyi zviri nani.
Hazvizivikanwe kana kurambidzwa kwakaomarara uye kuvharirwa kwakakonzera kukwirisa. kushayikwa kwevhitamini iyi Mune munhu. Izvo hazvizivikanwe zvakare kana iyo yemazuvano uye inoshungurudza mararamiro zvinoreva kuti isu hatiwane yakakwana vitamini D inodikanwa nemuviri wedu. Mupiro wako wakanaka inotsigira immune system uye inobatsira kurwisa hutachiona uye mabhakitiriya anodikanwa kuitira kuti irege kukura osteoporosis.
Yakawanda sei vhitamini D inoda muviri wedu?
Vhitamini D mubatsiri anokosha kune vanhu vese, kusanganisira vanhu vane nhumbu uye kunyangwe avo vane mavara akasviba. Kugadzira kudya kwakakwana kwechinhu ichi zvinokurudzirwa tora zvinowedzera zve10 mg zuva nezuva mumwedzi ine maawa mashoma ezuva.
Kushayikwa kwakanyanya kwevhitamini D kunogona kukonzera hapana pfupa remaminerari uye rakarurama. Kushomeka kwayo kunogadzira osteomalacia muvakuru uye mariketi muvana. Kushaikwa kwekushomeka uku asi kushoma kwakatogadzira hutachiona hwekupemha sezvataongorora uye shanduko mumapfupa nemeno.
Zvikafu zvakapfuma muvhitamini D Ivo sosi yakanaka yekugona kuvadya uye nekupa iyo huwandu hunodiwa nemuviri wedu. Asi kubuda kwezuva kwakanyanya kukosha, kubvira inotora kusvika 85% yematanho eiri vhitamini anouya kubva kunezuva. Nekuda kwekutorwa uku mumuviri, shanduko dzinoitika muchiropa neitsvo kuumba ino inoshanda hormone.
Munhu ane makore anopfuura gumi nemasere ekuberekwa iwe unoda kudya kwe800 IU / zuva, kunyangwe paine avo vanoda kusvika chiuru chimwe nemazana mashanu kusvika mazana mashanu ezviuru IU / zuva remakesi akakosha kana kana munhu akura. Muvana vari pasi pemakore gumi nemasere ekuberekwa, izvo zvinokurudzirwa kudya ingangove 600 IU / zuva iyo inogona kuwedzerwa kusvika chiuru IU / zuva muzviitiko zvakakosha.
Kana iwe uchishayiwa vhitamini iyi, chiremba wako anogona kukuraira mashoma ezuva nezuva ekuwedzera kana mune dzimwe nguva kutora kapisi imwe pamwedzi. Aya macapsule ane kuwanda kwakanyanya kweiyo vhitamini, ye 20.000-30.000 IU inosvika zviuru makumi mashanu IU. Kukwirira kwayo kwepamusoro kunozoita kuti muviri uchengete vhitamini muchiropa yemuviri tendeuka kwazviri nekufamba kwenguva uye paunenge uchizvida.
Zvikafu zvakapfuma muvhitamini D
Chikafu chakapfuma muvhitamini D chinhu chakakosha sosi yekugona kuwana chinhu ichi, asi isu tinoziva izvozvo kubuda kwezuva ndiyo nzira yakanakisa kukwanisa kuisa mubatsiri uyu akakosha. Zvikafu zvakanakisa ndezvi:
Hove yeblue
Ihove dzebhuruu nemafuta. Iwo anomira zvakanyanya ndiwo salmon, sardines, tuna uye mackerel nemupiro wayo mukuru wevhitamini D, protein uye Omega 3. Iyo zvakare ine mutoro mukuru we vitamini A, B uye D, yezvicherwa uye ayodini. Kudya chete magiramu makumi matatu etuna zvinozokwana iyo yekuwedzera isu yatinoda.
Orange muto
Maorenji ndeimwe imwe sosi yakakosha yevhitamini D. Girazi remamirimita mazana maviri rinototipa kutenderedza 200 IU uye zvakare chikuru antioxidant chikafu chinopa vhitamini C, huru booster ye immune immune.
Mazai
Iyo yakanyanya kukosheswa kukanganiswa inowanikwa mune iyo yolk. Zai rimwe chete iri kutopa 13% yemari yezuva nezuva yakakurudzirwa vhitamini iyi. Iyo zvakare ine yakanaka sosi yevhitamini A, E uye B12, zvicherwa senge selenium uye inzvimbo yakanaka yekuvaka mhasuru.
Mukaka
Iyo ine sosi huru yeiri vhitamini, kune mukaka kunyange uyo watove wakapihwa pamwe nekuwedzera kwechinhu ichi pamwe necalcium. Iko kunwa kwako kwe200 ml yatove inopa 32% yezvinodiwa yevhitamini iyi yemuviri.
Zvimwe zvekudya zvakakosha ndizvo nyama yechiropa, howa, kunyangwe iine mupiro mushoma, kodhi yechiropa uye shellfish. Bacao chiropa mafuta inopawo vhitamini A uye Omega 3 fatty acids uye inogona kutorwa mumacapsule. Oysters ndiwo ane mupiro mukuru uye inoteverwa ne prawns, prawns uye clams.
Kana uine vhitamini iyi zvakakosha kuti uwedzere zvekudya izvi mukudya kwako kwevhiki, Iwe unogona kunyange kusanganisa akati wandei avo uye kugadzira yakanakisa madhishi. Zvinokurudzirwa kutora maviri ehove ine mafuta pavhiki uye huwandu hwemazai matatu kusvika mashanu pasvondo.