Lomwe lili ndi vitamini D? zinthu zabwino thanzi la banja

Munthu aliyense amadziwa kuti mavitamini thupi ndi lalikulu kwambiri. Mavitamini zonse ntchito ziwalo zonse ndi kachitidwe, kukhalabe ntchito bwinobwino. Pakuti aliyense vitamini payokha pali mfundo zofunika tsiku ndi tsiku. Ngati munthu alandira lamulo tsiku mavitamini tsiku lililonse, thupi la ntchito yake peresenti zana. Ngati chikhalidwe ichi sakukhutitsidwa, ndiye pang'onopang'ono kutuluka zinthu akusowa wochitika matenda zinchito ziwalo ndi machitidwe a thupi.

Mwatsoka, ngati ife tikanakhala ankakonda, osati mavitamini akhoza kudziunjikira ntchito m'tsogolo. Zofunika kulemekeza zikhalidwe za kudya tsiku ndi tsiku mlingo chofunika vitamini a.

Mwa mankhwala ambiri, lotchedwa mavitamini, zofunika mavitamini anthu D. masewero chofunika pa tsiku kwa nkhaniyi ndi: ana ndi akulu - 10 mcg / tsiku; akazi achikulire pakati ndi matenda osiyana - 15 mg / tsiku. vitamini Izi ndi wapadera kuti munthu akhoza lithe nokha ndi kupeza pamodzi ndi chakudya. Tiyeni tiwone, lomwe lili ndi vitamini D?

Dzuwa - gwero la vitamini D

Mu zochitika cheza ultraviolet mu khungu amayamba tiyenera mankhwala. Komanso osiyana mitundu khungu ndi pansi mmene chilengedwe zosiyanasiyana vitamini D anapanga mosiyana. Ambiri amakonda mpanda khungu kuwala. mdima khungu kubala yofanana ayenera kukhala yaitali ndi dzuwa. Boma la mpweya mzinda woyera komanso n'chofunikira chachikulu. Mu wowonongeka m'mizinda dzuwa kupeza zovuta kwambiri, ndi vitamini D opangidwa pakhungu pang'onopang'ono. Nthawi yabwino sunbathing: m'mawa pamaso 12 koloko. Panthawi imeneyi, dzuŵa ndi osachepera mwamakani, ndi mpweya akadali woyera.

Momwe vitamini D kwa chakudya?

Koma nanga bwanji pamene overcast ndi dzuwa osaona masabata? Pakuti madera ambiri Russian zodabwitsazi si zachilendo. yankho ndi lodziwikiratu: mu zikhalidwe za kuperewera kwa dzuwa ayenera m'gulu la zakudya zakudya zokhala ndi mankhwala n'kofunika kwa ife. funso A wololera lakuti: muli vitamini D ndi zakudya zina? Pali mankhwala amene zili amafotokozera izi zikhoza kukwaniritsa chosowa cha thupi. Njirazi ndi monga:

• Mafuta a nsomba - ndi zimene muli vitamini D ambiri. Woweruza: 100 ga mankhwala ndi 0,21 mg wa mtengo wapatali vitamini. Iwo likukhalira kuti 5 ga mafuta nsomba kukakomana ndi tsiku lamulo anthu vitamini D. Komanso, mafuta nsomba normalizes zamadzimadzi kagayidwe mu thupi ndi kulimbikitsa kuwonda. Zonse kumwa mankhwala zamatsenga amapanga wandiweyani komanso omvera tsitsi, amathandiza rejuvenate khungu, ali wotsutsa-histamine ndi zotsatira odana ndi yotupa ndi kuchepetsa chiopsezo cha kufooka kwa mafupa. Poyamba, mafuta m'nyanja zikuluzikulu chiwindi mantha lakuthwa, zosasangalatsa kununkhiza, ndi mankhwala amakono elegantly losindikizidwa mu mbale ndipo alibe fungo. Musanayambe kugula mafuta nsomba mankhwala a, fufuzani ndi dokotala anu, ngati pali zingapo contraindications.
• M'madzi nsomba. Ndiko kumene zili vitamini D, ndipo pali polyunsaturated mafuta zidulo zambiri. Zosiyanasiyana nsomba ndi mkulu mafuta okhutira - magwero olemera vitamini D, makamaka m'nyanja zikuluzikulu ndipo nsomba yam'nyanja yamchere. Kuchuluka ang'onoang'ono zili hering'i (2.9 Nchito g / 100 ga mankhwala), nsomba ya makerele nsomba (3 g / 100 ga mankhwala). Zolemba malire ndende ya vitamini D ndi nsomba chiwindi. Kudya nyanja mafuta nsomba, inunso alemere thupi ndi Omega-zidulo wapadera, amene kutalikitsa kuchepa kwa msinkhu ndi kumenyana ndi atherosclerosis.
• Mazira, makamaka yolk, - zimene muli vitamini E mu kuchuluka kwa micrograms 4.5 pa 100 ga Izi zili zilipo, lomwe lili ndi vitamini E komanso A. Iwo onse amathandiza mayamwidwe bwino. Komanso, yolk muli lecithin ndi lofunika, amene amapereka elasticity wa Mitsemphayi lapansi.
• Chiwindi, ng'ombe, nkhumba kapena nkhuku - kodi mungakonde? Chiwindi angapezeke 100 0.4 mcg vitamini D. Komanso, chiwindi - mankhwala muli vitamini A, lofunika mapuloteni, chitsulo ndi mkuwa, amene mosavuta digested ndi kuteteza thupi kwa magazi m'thupi.
• Mafuta mkaka: batala, kirimu wowawasa, kirimu - vitamini A imene za 0.2 mg. Mkaka mankhwala muli kashiamu ndi phosphorous, amene bwino chosakanikirana ndi kuthokoza vitamini D.

Atafufuza mndandanda, tsopano inu mukudziwa, muli vitamini D. Onetsetsani kuti monga mu zakudya zakudya izi mukhale ndi thanzi labwino. Nkofunika kudziwa kuti vitamini imeneyi si chimapirira kutentha mankhwala, koma anawononga kuwala ndi mpweya.

Kodi kukhala zamasamba?

Zamasamba amene amapatula zakudya zanu mankhwala onse nyama, ayenera kusonyeza muli vitamini D. zamasamba ayenera kulabadira walnuts, bowa, parsley, Mapila, lunguzi, nyemba ndi dandelion. Koma zili mankhwala masamba vitamini D ndi laling'ono kwambiri ndi kudzakhala kovuta amapanga vuto, ndi kudya okha chakudya. Pakuti zikachitika izo zidzakhala zofunikira monga mu zakudya mafuta nsomba zimene muli vitamini D lalikulu zedi.

Zothandiza vitamini D?

Tiyeni kumvetsa chifukwa vitamini D ndi lofunikira thanzi lathu. Nchito ya vitamini D:

• Ndimapanga kashiamu zovuta pawiri amalimbikitsa mayamwidwe wake ndi kuloŵerera thupi. Izi zimapangitsa mafupa ndi mano amphamvu ndi mitsempha, tsitsi ndi misomali - wokongola.
• Ana - ichi ndi njira yokhayo kuteteza zikamera ndi kukula kwa rickets.
• Iwo chindiletsa oopsa autoimmune matenda, zikubweretsa chitukuko cha ofoola ziwalo.
• Mothandizana ndi mavitamini A ndiponso C kumalimbitsa chitetezo cha m'thupi, kupereka mphamvu chitetezo mavairasi oyambitsa kwa munthuyo.
• Iwo akulimbana ndi matenda a mtima ndi oncological.
• Ndinasintha bwino matenda a khungu pa matenda ake.
• Kumathandiza kuyamwa phosphorous ndi magnesium.
• Normalizes magazi mlingo clotting.
• Imalimbikitsa excretion wa zitsulo, kuphatikizapo patsogolo.
• Monga kalambulabwalo kwa testosterone, m'pofunika kuti anthu onse moyo wabwinobwino.

Kodi ntchito ambiri amachita vitamini izi! Tsopano inu mukumvetsa n'kofunika kudziwa muli vitamini D, ndipo amapanga kuchepekedwa.

Cofunika n'cakuti ngati vitamini D ana?

makamaka zofunika kwa mwana kukhalabe mlingo wa vitamini D m'thupi. Izo kuchenjeza kwako cha matenda oopsa - rickets. Tiyeni tipeze chimene uli vitamini D mwana. Ana amene breastfed kupeza naye kunja kwa thupi la mayi ndi mkaka. Lactating akazi n'kofunika kwambiri kugwiritsa ntchito mankhwala, amene ali kwambiri vitamini D ndi nthawi yokwanira dzuwa kapena kutenga vitamini maofesi wapadera. Baby amafunika kukhala padzuwa tsiku lililonse m'mawa.

Ana amene ali botolo zonenepa, osakaniza chifukwa muli vitamini D. Werengani mosamala zikuchokera kusakaniza. Ngati anakhumba vitamini sapezeka kumeneko, m'pofunika kapena kusintha Kusakaniza, kapena kuonetsetsa kudza kwake m'njira zina.

Ndi kumayambiriro zakudya Kugwirizana ndi kusintha zina ndi "wamkulu" chakudya, mukhoza omasuka kuwonjezera zakudya mwanayo zimene muli vitamini D.

Kodi ndingachite vitamini D mankhwala popanda kuuzidwa ndi dokotala?

Madokotala nthawi zambiri Kwalamulidwa kwa ana osaposa zaka zitatu vitamini D mu mawonekedwe a mankhwala. Mwina "Vigantol" (mafuta ofotokoza) kapena "Akvadetrim" (madzi ofotokoza). Mlingo ndi Administration amaikidwa yekha ndi dokotala zochokera za mwanayo, dera okhala ndi mtundu wa chakudya mwana. Musayambe kutenga vitamini D popanda kuimilidwa ndi dokotala. An ambiri osokoneza wa mankhwala zingachititse chisokonezo kwambiri m'thupi.

M'madera ambiri ku Russia, komwe masiku dzuwa chaka, osati oposa makumi asanu, anthu akukumana kusowa kwa vitamini D. akusowa ayenera kudzadza kwa kugwira ntchito zonse za thupi ndi matenda oopsa. Kuyeza kuchuluka kwa vitamini D kwa anthu onse m'banjamo ndi kupita kwa dokotala. Ngati ndi kotheka, dokotala mankhwala mankhwala zolondola.

Khalani wathanzi!