Pasina vhitamini D calciferol - hazvibviri kutora calcium. Uye kunyangwe kushomeka kwevhitamini D kuri kushoma munguva yechando, zvakakosha kutsiva kushomeka kwevana mukukura kwavo, uye kuumbwa kwemabhonzo kwakaitika pasina kunonoka.
Fat-soluble calciferol inogadzirwa muganda pasi pezuva chairo (D3) uye inopinda mumuviri nechikafu (D2). Calciferol inounganidza mumafuta emafuta uye inopedzwa sezvazvinodiwa.
Mwaka wezhizha mavitamini akakwana mumatsutso ese uye dzimwe nguva kwemwedzi yekutanga yechando. Asi pakupera kwechando kunouya nguva yekushomeka kwevhitamini D, saka iwe unofanirwa kuiwana kubva kuchikafu. Uyezve, kune vana, kudiwa kwecalcium kunowedzerwa.
Chinhu chikuru chevhitamini iyi mafuta ehove. Asi kuitora nekuda kwekuravira kungave kusina kukodzera kumwana wese. Ndezvipi zvimwe zvigadzirwa zvine vhitamini iyi yakakwana?
Salmon
Salmon inovhara zvinodikanwa zvezuva nezuva zvevitamin D uye mamwe marudzi ehove - tuna, sardine, catfish, uye mackerel. Ziva kuti hove dzinogona kuve nemekiyuri uye dzinokonzeresa kurwara ndosaka mukudya kwemwana, huwandu hwacho hunofanira kuve pasi pekutonga.
mukaka
Mukaka unowanzo kuve chikamu chemenyu yevana. Rimwe girazi remukaka chikamu chimwe muzvina cheyero yezuva nezuva yevhitamini D uye calcium, uye mapuroteni anodikanwa mukukura kwemwana uye hutano.
Chinwiwa cheranjisi
Ndeupi mwana anoramba girazi remuto weorenji, kunyanya munguva yechando kana michero yemucitrus yakwana. Girazi remuto weorenji rine hafu yezvinodiwa zvezuva nezuva zvevitamin D uye vhitamini C, yakakosha pakurwisa hutachiona munguva yehutachiona mwaka.
Eggs
Vitamini D inokwana inowanikwa muzai rezai. Asi zvakare kunobva cholesterol; nokudaro, kupa inopfuura imwe yolk kumwana zuva nezuva hazvina basa. Uye ndoda uve nezai rese, rinonyanya kubatsira.
Zvibereko
Zviyo mumatanho akasiyanasiyana zvakare zvine vhitamini D. Ita chokwadi iyo nhamba, verenga chitaridzi chechigadzirwa chawatenga. Tsanga ndiyo tsime chairo remakabhohaidhiretsi emuviri wemwana.
Iva noutano!