Fungidzira kuti pane mushonga unogona kudzivirira mapfupa ako, huropi, uye moyo, uye pamwe kutokubatsira iwe kurarama kwenguva refu. Zviri ma100% mahara uye zvese zvaunofanirwa kuita kuti uwane kuti ubude panze pamazuva ane zuva. Iko kune chaizvo mushonga wakadaro - ndeye vitamin D, iyo inogadzirwa nemasero edu apo ganda rinosangana nechiedza chezuva. Asi zvisinei nekuwanikwa kwayo, vazhinji vedu hatiwane "vhitamini yezuva" mumiyero yakakodzera. Mune ino post, ini ndichagovera zvimwe zvezvakanakira vhitamini D uye kuti kushomeka kunogona kukanganisa sei hutano hwako.
Sei muviri uchida vhitamini? D
Vitamin D inobatsira muviri kutora calcium, iyo yakakosha pakuvaka nekuchengetedza mapfupa nemeno akasimba. Vitamin D inoita nenzira yakafanana kumahomoni ari mumuviri uye inogona kuita basa mukudzorwa kweBP, huremu, uye manzwiro. Imwe ongororo ichangoburwa yakaratidza kuti uwandu hwakakwana hwevhitamini iri mumuviri hunogona kutibatsira kuti tisakurumidza kufa nezvirwere zvakaita segomarara nehosha yemwoyo.
Kana vanhu vakuru vasina kuwana vhitamini D yakakwana, vanogona kutambura neosteomalacia (kupfava kwemapfupa), osteoporosis, kurwadziwa kwepfupa, kana kushaya simba kwemhasuru. Vitamin D zvakare yakakosha chikamu chehuropi basa, uye kushomeka kunogona kuratidza sekuderera kwesimba uye kushushikana.
Vitamin D inobatsira kuvandudza kugadzirwa kwedu
Ongororo ichangoburwa yakaburitswa muAmerican College of Sports Medicine's Health & Fitness Journal inoratidza kuti vanhu vasina vhitamini D havaiti zvakanaka.
Kwakanakisa sosi - zuva
Muviri wedu unokwanisa kugadzira vhitamini D pachawo, asi chete kana mwaranzi yezuva yarova ganda. Kune vanhu vazhinji, maminetsi gumi nemashanu kusvika kuzuva zuva nezuva rakaringana kuti muviri ugadzire vhitamini D muhuwandu hwakagwinya. Chiedza chezuva chinofanira kunge chiri paganda rakashama kumeso, maoko kana tsoka, pasina sunscreen. (Ramba uchifunga kuti kuisa ganda rako kune chero mwero weUVA kana UVB mwaranzi kunogona kuwedzera njodzi yako yekukuvara kweganda uye melanoma.)
Vanhu vasiri panze, vanogara kure nequator, vane ganda rakasviba, kana vanoshandisa sunscreen pese pavanobuda mumba, havawani huwandu hwakakwana hwevitamin D. Kune vazhinji, inoderedzwa munguva yekutonhora, apo vazhinji tinopedza nguva shoma tiri panze.
Kudya kwakasimbiswa kubatsira
Kunyange zvazvo vhitamini D yakawanda ichigadzirwa nemuviri kuburikidza nekusangana nezuva, tinogonawo kuwana huwandu hwahwo kubva mukudya. Hove dzine mafuta (kusanganisira herring, mackerel, sardines uye tuna) uye mazai ane vitamin D zvakasununguka, uye majusi akawanda, zvigadzirwa zvemukaka uye zviyo zvakasimbiswa zvakanyanya ne vitamin D. Zvisinei, hazvibviri kuwana huwandu hunodiwa hwevhitamini D - 600 IU. kune vanhu vakuru vari pasi pemakore makumi manomwe - kubva kune zvekudya chete. Inongowanikwa mune zvimwe zvigadzirwa uye muhuwandu husina kukwana kuzadzisa zvinodiwa nemuviri. Vitamin D inoda kuwanikwa kubva kwakasiyana siyana, kusanganisira kudya, chiedza chezuva, uye dzimwe nguva kuwedzera.
Iwe ungangove unoshaya muvhitamini D
Kushomeka kwevhitamini D kwakanyanyisa kunotsanangurwa seasingasviki gumi nemaviri nanograms pamamililita eropa. Nekudaro, izvozvi nhungamiro zvinokurudzira kuti vanhu vakuru vanodya anosvika makumi maviri nanograms evitamini D pamamirilita eropa, uye kunyangwe makumi matatu nanograms ari nani kune hutano hwakakwana hwemapfupa uye hutano hwemhasuru.
Chero ani zvake anogona kushaya vhitamini D, kunyanya, sezvandakataura, panguva yechando. Boka renjodzi rinonyanya kusanganisira vanhu vanopedza nguva shoma vari muzuva, vanogara kumatunhu ekuchamhembe, vane ganda rakasviba, vakafuta, uye vanotevera kudya kushoma.
Zera zvakare chinhu chinokonzera kushomeka. Sezvatinokura uye muviri wedu uchineta, zvinogona kutadza kushandura vhitamini D yakaringana kuita chimiro chinoshandiswa nemuviri wedu.
Kana iwe uchifungidzira kuti unoshaya vhitamini D, bvunza chiremba wako. Unogona kuendeswa kunoongororwa ropa kuti utarise mwero wako, uye kana paine kushomeka, vanokupa mishonga iyo yakakunakira iwe.