Kupanda vitamini D

Tiyeni timvetsetse momwe vitamini D imagwirira ntchito m'ntchito yofunika ya mafupa. Vitamini D ndi "ochititsa" phosphorous ndi calcium: imalola matumbo kuwayamwitsa, kuwamasulira ku minofu ndi kuwalimbikitsa kuti azikhala. Ndipo tsopano ganizirani pa chitsanzo ichi, zomwe zimawopsyeza kusowa kwa vitamini D.

Zizindikiro

Pali zizindikiro zambiri za kuchepa kwa vitamini D - kuchokera ku "beriberi" odziwika kwambiri, makamaka payekha:

• kuwotcha pakamwa;
• mutu ndi chizungulire;
• kufooka;
• kusowa kwa njala;
• zovuta mu ntchito ya m'mimba;
• phokoso;
• kupepuka kwa kupuma.

Tsopano pali matenda omwe angasokoneze ndi kusowa kwa vitamini D.

1. Kugwilitsika kolakwika kwa magazi.
2. Kuthamanga kwa magazi.
3. Kulephera kulephera.
4. Matenda a zamoyo - kansa yapakhungu, khansara ya prostate, kansa ya m'mawere, kansa ya uterine, ndi zina zotero.
5. Osteoporosis.
6. Ana - ziphuphu, komanso kuchepetsa kukula ndi chitukuko.

Vitamini depot

Mavitamini D omwe ali kumpoto kwa dziko lapansi akupezeka mu September. Zonse, mwa njira imodzi, zinalandira mlingo wina wa vitamini D mwa kupanga dzuwa la ultraviolet pa maholide ndi maulendo. Vitamini D ili ndi chuma chokwanira ndipo zomwe tinapanga, pafupipafupi, zatha mpaka February. Ndiye ndi nthawi yoti muyambe kuganizira za momwe mungadzazire vitamini D.

Tikulimbana ndi vuto

Ngati simukumbukira dzuwa, lomwe tikusowa kwambiri chaka, tidzakhala ndi ma nyali ndi zakudya zamtundu wa ultraviolet.

Ambiri mwa vitamini D nsomba amakhala m'nyanja yozizira:

• chiwindi cha chiwindi - 50 mcg;
• herring - 25 mcg;
• salimoni - 12 mcg;
• Mackerel - 30 mcg.

Ndipo mu ana osakondedwa a Soviet ana a nsomba - pafupifupi 242 mkg pa 100 magalamu! Chofunika tsiku lililonse ndi 5 - 10 mcg.

Komanso, vitamini D ndi mkaka, avocado, mtedza wa mafuta, mazira a dzira.

Pa lactation, amayi omwe ali ndi mkaka perekani anawo mlingo woyenera wa vitamini D, motero kuchepetsa mavitamini awo. Choncho, pazizindikiro zoyambirira za kusowa kwa vitamini D, muyenera kulimbikitsa zakudya zanu ndi nsomba zam'madzi, kapena funsani dokotala wanu pempho lopatsirana mavitamini.

Vitamini D ndi magalimoto

Asayansi a ku America atulukira chitsanzo chochititsa chidwi. Anthu okalamba omwe alibe vitamini D , nthawi zambiri amataya mphamvu zawo zamagalimoto ndipo ali m'gulu la anthu omwe ali ndi chiopsezo chowonjezeka cha matenda opatsirana. Chifukwa chake n'chakuti kusowa kwa calcifolol kumayambitsa kuwonongeka kwa zakudya zopatsa mafupa ndi minofu.