Misumbu isina simba uye kuderera kwemapfupa emapfupa ndezvimwe zvezviratidzo zvekushomeka kwevhitamini D. Kushaikwa kwevhitamini iyi kunogona kukonzera asima muvana, kusagadzikana kwekuziva mukukwegura, uye multiple sclerosis.
Zvirwere zvakakomba, asi zvinogona kudzivirirwa. Ndeapi ane hutano masosi emuriwo ane vhitamini D? Ngationei.
Inokurudzirwa Zuva Nezuva Kukosha kweVitamin D
Kune avo vari kubva pa1 kusvika kumakore makumi manomwe, tsika yezuva nezuva ndeye 70 micrograms. Kune avo vanopfuura makumi manomwe, 15 micrograms inokurudzirwa.
Soy zvigadzirwa Zvokudya zvesoya zvakadai se tofu uye soy goulash zvinhu zvakasikwa zvevhitamini D. Izvi zvekudya zvinowanikwa nyore nyore muchitorosi.
Zviyo zvakapfumiswa Zvimwe zviyo uye muesli zvakasimbiswa nemavhitaminzi akasiyana-siyana. Tarisa chinyorwa kuti uone kuti uri kuwana huwandu hwevhitamini D hunodiwa nemuviri wako.
mushroom Iwe unogona kudya howa sechidimbu chekudya kwemanheru. Kunewo zvinonaka kugadzirira howa.
chiedza chezuva Sayenzi inosimbisa chokwadi ichi - chiedza chezuva ndicho chitubu chakanakisa chevhitamini D. Asi yeuka kutsva nezuva kwemaminitsi 10-15 mangwanani uye manheru. Kugara kwenguva refu kuzuva rinopisa panguva yekudya kwemasikati kuzere nekutsva uye kenza yeganda.
muchero Michero yakawanda haina vhitamini D, kunze kwemaorenji. Orange juice yakapfuma mu calcium uye vitamin D.
akapfumisa ruomba Kudya mafuta akawanda kunogona kukuvadza hutano. Usati watenga, tarisa kana mafuta acho akasimbiswa nevhitamini D.
Alternative mukaka Imwe mukaka inogadzirwa kubva kune soya, mupunga uye kokonati. Edza yogurt yakagadzirwa nemukaka wesoya.