Mukati
Chii icho muviri unoda vhitamini D?
Vanhu vazhinji vakatanga sumo yavo yevhitamini D muhuduku nemafuta ehove asingatsungirike. Ndizvo zvavakaita kuti tinwe kuti tikure tiine utano uye takasimba. Muviri unoda chii chaizvo vitamini D? Ndiani achanyanya kubatsira? Uye mune zvipi zvigadzirwa zvaunofanira kuzvitsvaga?
Vitamin folda
Vhitamini D chinhu chakaoma chebiologically inoshanda zvinhu zvinonzi pherols. Basa ravo guru nderekubatsira mukutorwa kwecalcium uye phosphorus. Pasina izvi zvinoteedzera zvinhu, sezvinozivikanwa, zvakajairwa kukura kwemapfupa uye kukura, pamwe nemamineral metabolism, hazvigoneke. Vitamin D zvakare inovandudza kugwamba kweropa, inojairisa BP, uye kazhinji ine zvinobatsira pamwoyo netsinga. Ichi chinhu chakakosha kune sisitimu yetsinga uye huropi, sezvo ichidzoreredza membrane yemasero etsinga uye inovandudza mafungiro. Yakabatana nevhitamini A uye C, inosimbisa immune immune inodzivirira kukura kwehutachiona hwehutachiona.
Kurapa uye kudzivirira
Hazvisi chakavanzika kuti kumuviri wemwana, vhitamini D ndechimwe chezvinhu zvakakosha zvekudya. Inobatsira pakuumbwa kwakakodzera kwemafupa, inodzivirira kukura kwetiketi uye inowedzera kuramba kuzvirwere zvinotapukira. Kune varume, vhitamini D inobatsira kuwedzera kugadzirwa kwe testosterone uye kugadzirisa hutano hwepabonde. Kune hutano hwevakadzi, zvakare hwakakosha, kunyanya pamberi pekuvhiringidza maitiro. Vitamin D yakaratidzirwa kudzikisa zvakanyanya njodzi yekuita gomarara remudumbu. Uye zvakare yakakosha pakudzivirira fungal uye ganda ganda. Kubatsira kwayo kunonyanya kuoneka mukuwedzera kwe psoriasis.
Iyo chaiyo muyero wevitamini D zvikuru inosarudza simba rayo rekuporesa. Vana vanokurudzirwa kudya kusvika 10 mcg yevhitamini D pazuva, vanhu vakuru - kusvika pa15 mcg. Vakadzi vane pamuviri uye vanoyamwisa, pamwe nevakuru vanofanirwa kuwedzera zvakajairwa kusvika 20 mcg. Kushaya vhitamini D kunonyanya kuve nenjodzi kuvana. Inozviratidza mukuwedzera kudikitira, kusagadzikana kurara, matambudziko nemeno, mhasuru dzisina kusimba. Mune zviitiko zvemberi, zvinotungamira mukukuvara kwemapfupa uye kunyangwe iwo marangwanda. Kuwanda kwechinhu ichi (icho, zvisinei, chisingawanzoitika) kunotyisidzira ganda rinonhuwa, kutemwa nemusoro, kusashanda kwemoyo, itsvo uye kugaya gadziriro.
Gungwa Hukama
Iyo sosi huru yevhitamini D izuva, riri pasi pesimba iro rinogadzirwa mumuviri wega. Asi mumatsutso uye munguva yechando, izvi zvakajeka hazvina kukwana. Nokudaro, vanachiremba vanorayira kuisa hove dzegungwa mumenyu. Salmon, cod, herring, uye tuna ndivo vanonyanya kukwikwidza vhitamini D. Uye zvakare, ivo vakapfuma mumapuroteni, omega-mafuta uye inoyevedza seti yemavitamini uye mamineral. Nekudaro, kuve chikafu chakaringana-koriori, zvinogona kutungamira mukuwedzera huremu. Muchiitiko ichi, vanogona kuchinjwa kana kuchinjwa zvachose nemafuta ehove. Kungori mashoma macapsule anokupa iwe mugove wezuva nezuva wevitamin D pasina kukuvara kumufananidzo.
Maitiro eMhuka
Chimwe chinhu chakakosha chevhitamini D ndeye nyama offal, kunyanya chiropa neitsvo. Izvo zvakaonekwa kuti kana chiropa chemombe chiripo mukudya kwemukadzi ane pamuviri, mwana anoberekwa ane simba rakasimba rekudzivirira muviri. Mukuwedzera, chiropa chakapfuma musimbi, mhangura uye zinc, uye mune imwe nzira yakakwana yekufananidza. Pamwe chete ne carotene, vitamini D inovandudza kushanda kwehuropi uye maonero, pamwe chete nemamiriro eganda, bvudzi uye misumari. Pakati pezvigadzirwa zvemhuka, mazai ehuku akapfuma muvhitamini D anofanirawo kuiswa pachena. Mapaipi navo anofanirwa kunge aripo pane menyu kuchengetedza hutano hwechiropa uye bile ducts.
Howa Howa
Zvichida sosi inonyanya kukosha yevhitamin D howa. Vazhinji vavo, kufanana nemuviri wemunhu, vanokwanisa kuzvimiririra kugadzira chinhu ichi pasi pesimba re ultraviolet chiedza. Mupfungwa iyi, inonyanya kukosha ndeyemasango howa: chanterelles, oyster howa, morels, russula. Zvakadaro, havagone kuenderana neJapan shiitake howa. Kutenda kune anoyevedza matura evhitamini D, vanoshingairira kudzorera maseru. Ndicho chikonzero ivo vachiwanzo kuwedzerwa kuzvizoro uye zvekudya zvinowedzera zvevechidiki uye runako. Mukubatana nefiber, vhitamini D inodzikisa mazinga eglucose muropa, izvo zvinoita kuti shiitake ive chigadzirwa chakanakisa chevanorwara neshuga.
Kudzivirirwa kwemukaka
Zvigadzirwa zvemukaka hazvigone kuzvirumbidza nezvekuchengetedza kwakasimba kwevhitamini D. Asi muhuwandu, ivo vanonyanya kuwedzera huwandu hwayo mumuviri. Mukuwedzera, zvigadzirwa zvemukaka zvakazara ne calcium uye phosphorus. Uye, sezvatakatoona, vanobatwa chete muhupo hwevhitamini D. Hongu, uye zvimwe zvakanakira zvigadzirwa zvemukaka muhuwandu. Saka, bhotela inobatsira zvakanaka nemaronda, gastritis uye pancreatitis. Cream ine kudzikamisa mhedzisiro pane tsinga system uye inorwisa kushaya hope. Sour cream inoparadza microflora inokuvadza mumatumbo uye inoumba inobatsira. Asi yeuka kuti mafuta ari muzvigadzirwa izvi akakwirira, saka edza kusashandisa zvisina kunaka.
Iyo capricious off-mwaka iri kuuya zvishoma nezvishoma mune yayo. Uye pamwe nayo kazhinji inouya beriberi. Zvakaoma kuziva kushaikwa kwevhitamini D nenguva. Kuti urege kuisundira kune yakanyanyisa uye kwete kurwisana nemigumisiro yakakomba, sanganisira zvigadzirwa zvinodiwa mumenyu yemhuri ikozvino.