Vitamini D is vitamini yakasvibiswa nemafuta, pasina iyo kushanda kwakakwana kwemamwe masangano uye nhengo hazvigoneki. Semuenzaniso, pasina iyo hapana kuenzaniswa kwe calcium , iyo, sezvinozivikanwa, inokosha zvikuru kune pfupa, izvo zvinoreva, kuumbwa kwesimba uye maitiro emapfupa. Nekushayikwa kwevhitamini D, munhu anowedzera osteoporosis, iyo inotungamirira kuwedzera kukurumidza kwemapfupa.
Iyi vitamini inokosha pamusana, uye pakudzivirira ganda kubva kune zvirwere zvakasiyana-siyana. Vitamin D inodzivisa kuitika kwehutano hwehutano, arthritis, arthrosis, chirwere cheshuga cheshuga.
Kuti muviri uwane vitamini D mune zvakawanda zvakakwana, pakutanga unofanirwa kuchengetedza kudya uye zvinosanganisira mukati maro mishonga ine zvakanakisisa zve vitamini D.
Ndezvipi zvokudya zvine vitamini D?
Kana tikataura pamusoro pezvipi zvekudya zvakagadzirwa ne vitamini D, saka kutanga pane zvose unofanira kuterera boka rinotevera:
- Mazai . Egg yolk - chimiro chakanaka che vitamini D, asi izvi hazvirevi kuti zvakakosha kurega kudya uye mazai mapuroteni, akapfuma mumapuroteni.
- Hove . Kune chimwe chezvinhu zvakanaka kwazvo, uko kune vitamin D, zvinosanganisira saumoni. Chikamu cheSalmon nyama hachizongogadziri muviri chete nemafuta asingabatsiri asina kuwanikwa, asiwo inogona kuvhara zuva rose zvinoda vitamini. Inokurudzirwawo kusanganisira mackerel, catfish, sardine uye tuna mune kudya.
- Misi . 200 gramu ezvinwiwa izvi zvinotakura chikamu chechina chekuda kwevhithamini D. Zvakare, mukaka uriwowo pakuti, kunze kwevhitamini pachayo, inewo ma calcium, kufanana kwaro kwakakurukurwa pakutaura nezvebatsiro ra calcifolol (zita rechipiri re vitamini). Asi zvakakosha kuyeuka kuti phosphorus, iyo inowanikwawo mumukaka, inodzivisa kupindira kwevhitamini.
- Mushroom . Zvichienderana nemamiriro ezvinhu ekukura kwefungi, zvakagadzirwa ne vitamini D zvichishandura, saka chiitiko chakakosha ndiyo yavo yekuisa denga.
- Zviyo . Iko hakuna mavitamini D akawanda muzviyo, uye oats hazvizivikanwi semutungamiri pakati pevamwe.
- Soybeans . Mishonga yemasikisi inewo mavitamini D, saka kushandiswa kwe tofu kana, somuenzaniso, mukaka we soy, inoratidzwa nekushayikwa kwevitamini iyi.
Chirongwa chezuva nezuva chevhitamini D mukuderera kurongeka ndotevera:
- kune vakwegura (makore anodarika makumi manomwe) - 800 IU (1 ME = 0.0325 μg);
- kuvanhu vakuru - 600 IU;
- kune vana vanopfuura makore 600 ME;
- kune vana pasi pegore rimwe - 400 IU.
