NaStevi Portz, Content Strategist paTruvani
Vitamin D inoita basa rakakosha muhutano hwekudzivirira zvirwere *. Dambudziko nevhitamini D miviri yedu inogona kuzviita, asi isu tinoda rubatsiro rudiki.
Nzvimbo yedu yakanakisisa yevhitamini D izuva rakananga paganda pasina kuvhara kana sunscreen. Vazhinji vedu hatisi kuwana zuva rakawanda sezvatinoda nekuda kwekuvhara, kupfeka sunscreen, kana kupedza nguva yakawanda tiri mumba.
Kana izvi zvichiita sezvinozivikanwa, unogona kufunga a Vitamin D kuwedzera.
Ngatitarisei basa rakakosha rinoitwa nevhitamini D mumuviri, uye nzira dzakanakisa dzekuwana yakawanda Vitamin D muhupenyu hwako.
Sei tichida Vitamin D?
Vitamin D imwe yemavhitamini maviri anonyungudika nemafuta anogadzirwa nemuviri wako (imwe yacho vhitamini K), uye inowanikwa mune mamwe masosi sechikafu kana kuwedzera. Isu tinoidaidza kuti vhitamini, asi tekiniki ihomoni inodzora huwandu hwecalcium muropa rako.
Vitamin D inoshandurwa muchiropa neitsvo kuti ive hormone inoshanda.
Vitamin D yakakosha kune:
- Kudzora kutorwa kwecalcium nephosphorus*
- Kutsigira ane hutano immune system basa *
- Kutsigira kukura kwakajairika uye kukura kwemapfupa nemeno *
Tinowana sei Vitamin D yakakwana?
Iyo FDA kurudziro pasi pezvino nhungamiro yevhitamini D iri pakati pe600-800 IU.
Iwe unowana Vitamin D nenzira nhatu dzakasiyana:
- Kudya zvimwe zvokudya
- Zuva rakananga paganda rako
- Daily supplementation
Zvino zvawanzwisisa mawaniro evhitamini D, ngationgororei sarudzo imwe neimwe zvishoma.
Vitamin D inowanzoitika muzvokudya zvakadai se:
- Egg yolks
- Mombe chiropa
- Hove dzine mafuta sesaumoni, tuna, swordfish kana sardines
- Hove dzechiropa mafuta
- howa
Nehurombo, vhitamini D haisi inowanzoitika muzvokudya zvakawanda. Ndosaka vamwe vagadziri vezvekudya vachisimbisa zvimwe zvigadzirwa nevhitamini D semukaka, zviyo, mukaka wezvirimwa, uye muto wemaranjisi.
Kunyangwe iwe uchigona kuwana vhitamini D kubva muchikafu, dzimwe nguva zvinonetsa kusangana neyako yemazuva ese inokurudzirwa kukosha - kunyanya kana iwe uchidya zvakanyanya vegan.
Vitamin D kubva kuChiedza chezuva
Muviri unogona kugadzira vhitamini D yavo pachayo kana ganda rako richinge rave pazuva kwenguva yakati rebei.
Uku kuratidzwa kwakananga pasina chifukidziro kana sunscreen. Nyanzvi dzinokurudzira nezve maminitsi gumi nemashanu ekuratidzwa pazuva kune huwandu hwakanaka hweganda. Kuwana zuva rakawanda kunogona kunetsa kune avo vanonzwa zuva, kunetseka pamusoro pemigumisiro yakaipa, kusviba kweganda, kana chero ani zvake akagara mumba kwenguva refu.
Nzvimbo dzenzvimbo dzinopindawo mukutamba sezvo mamwe matunhu asingawane chiedza chezuva chakawanda, kana kuva nenguva refu pasina zuva.
Izvi zvinoita kuti zviomere vanamazvikokota kuti vape nhungamiro yakajairika yehuwandu hwakakodzera hwekupiswa nezuva kumunhu wese. Chingakwana kune mumwe munhu chingave chisina kukodzera mumwe.
Vitamin D sekuwedzera
Kana usiri kuwana zvakakwana vhitamini D chikafu chakapfuma, kana kupedza nguva yakawanda uri mumba (kana kuvharwa kubva kuzuva), vhitamini D yekuwedzera isarudzo yakanaka.
Iwe unogona kuwana vhitamini D mune akawanda akasiyana marudzi ezvekuwedzera, kusanganisira multivitamins uye vitamin D capsules.
Vitamin D zvinowedzera zvinouya mumhando mbiri: D3 uye D2.
D2 chimiro chinobva mumiti uye ndiyo fomu inowanzowanikwa muzvokudya zvakasimbiswa. D3 ndiyo vhitamini D inogadzirwa nemiviri yedu uye ndiyo mhando inowanikwa mune zvekudya zvemhuka.
Tsvagiridzo inoratidza kuti vhitamini D3 (mhando inogadzirwa mumuviri wemunhu) inogona kuwedzera kuwanda kweropa, uye kuchengetedza mazinga kwenguva yakareba.
Nhau huru ndeye…
Truvani inopa chirimwa-chakavakirwa Vitamin D3 yekuwedzera yakatorwa kubva kune lichen - smart zvirimwa zvidiki zvinotora vhitamini D kubva kuzuva kuti ipfuure patiri patinoidya.
* Izvi zvataurwa hazvina kuongororwa neKudya uye Drug Administration. Ichi chigadzirwa hachifananidzi kuongorora, kurapa, kurapa, kana kudzivirira chero chirwere