Mukati
Vitamin D ndiyo "Zuva" vhitamini par kunaka. Chokwadi, mazhinji ematura edu anoumbwa nekuda kwekuita kwemwaranzi yeUVB yezuva. Asi sezvo isu tisina kufumurwa zvishoma (kunova chiratidzo chakanaka chekudzivirira kenza yeganda) uye isu tose tinogara munzvimbo dzine zuva, njodzi yekushomeka yakakura. Kunyange zvinenge zvisingadzivisiki. Maererano neFrench Academy of Medicine (AMF), inoda kusvika 80% yevanhu vekuMadokero vari kushomeka muvhitamini D!
A very strong little vitamin
Asi vhitamini D inonyanya kukosha kumuviri wedu. "Chekutanga pane zvese, inokurudzira kutorwa kuri nani kwecalcium nemagnesium, iyo inobatsira kuhutano hwakanaka hwemapfupa nemazino," anodaro Dr Laurence Benedetti, micronutritionist uye mutevedzeri wemutungamiri weIedm. Uye pakupedzisira, inobatsira kudzivirira osteoporosis. Vitamin D inokurudzirawo immune system, iyo yakanyanya kusimbiswa munguva yechando. Zvidzidzo zvenguva pfupi yapfuura zvinoratidza kufarira kwevhitamini D mukuderedza njodzi yekubatwa nechirwere chekufema. Vhitamini D inoitawo basa mukudhonzwa kwemhasuru uye inoderedza kudzikira kusati kwasvika kwemabasa ekuziva uye ehungwaru ”. Basa rekudzivirira revhitamini D rakataurwawo mune mamwe matambudziko akabatana neCovid 19. Muchidimbu, zviri nani kuti tirege kuzvinyima zvakanyanya!
Muvhidhiyo: Mavhitamini uye pamuviri: unofanira kutora supplementation? Mhinduro kubva kuna nyamukuta wedu Adrien Gantois
Maitiro akanaka ezuva nezuva
Pasina kunyanya kuzviisa kune zuva, vanachiremba vanokurudzira 3 kuratidzwa kwemaminetsi gumi nemashanu pasvondo (forearm nechiso), pakati pe15 am ne11 pm kubva muna Kubvumbi kusvika Gumiguru. Iwe unogona zvakare kuongorora ndiro yako uye kutarisa pane zvekudya zvakapfuma muvhitamini D. Asi kana paine kushaikwa kwakaratidza, yekuwedzera inodiwa kuzadza matura ako. Sechiyeuchidzo, tinokurudzira kuwedzera vakadzi vane pamuviri nevana kusvika pazera re… 14!
Asi chenjerera njodzi dzevhitamini D overdose muvana! Zvakakosha kusarudza mishonga ine vhitamini D uye kwete zvekudya zvinowedzera zvinogona kunge zvakanyanyisa.
Vitamin D: izvo zvekudya zvekufarira kuwedzera refuel
- Cod chiropa mafuta
Hazvinakidzi zvakanyanya, asi ndicho chikafu chine zvakanyanya. Kufanana nemafuta ose ane mafuta ehove. Kwete kushinga kuinwa ne teaspoon? Isu tinosarudza chiropa checod. Inonaka pane toast kana buckwheat toast.
- Mukaka wese
Super source ye calcium, mukaka unopawo vitamin D. Zviri nani kusarudza mukaka wakakwana, nokuti mavhitaminzi akazara mumafuta. Kana tikatora zvigadzirwa zvakaderera-mafuta, tinozvisarudza zvakafumiswa nevhitamini D.
- Chocolat
Yum ! Uye kuti tiwane zvakanyanya kubva muvhitamini iyi, isu tinofarira kwakasviba, ine shoma ye40% yecocoa.
- Herring
Inosvuta, yakagochwa kana yakabikwa, ndiyo imwe yehove dzakanakisa dzine mafuta. Inopawo omega 3, yakakosha pakushanda kwehuropi. Uye isu tinosiyana nedzimwe hove dzine mafuta (salmon, sardines, mackerel ...). Iwe unogonawo kudya salmon roe.
- yogati
Kune mapfupa akasimba, yogurts dzakawanda uye cottage cheeses dzinowedzerwa ne vitamini D. Tarisa mavara!
- howa
Chanterelles, morels kana shiitake (howa hwekuJapan) zvirokwazvo hune hushoma huripo asi hunoramba huchibatsira.
- zai
Iyi vhitamini inonyanya kuwanikwa mu yolk. Inogona kudyiwa kakawanda pasvondo nekuti zai rinonyanya kubatsira (mapuroteni, iron, ayodhini, zinc, vhitamini B12 ...).
- foie gras
Izvi zvakakwana kubvisa mhosva pamberi pechimedu chake chefoie gras, sezvo ine zvishoma.