Kodi vitamini D ili kuti?

Vitamini D ndi vitamini a dzuwa, monga momwe ife timatha kuyigwiritsa ntchito pokhapokha tikamagwirizana ndi kuwala kwa dzuwa. Komabe, m'nyengo yozizira timayendayenda mumdima, kuti m'mawa, madzulo, kupatulapo, kuti mavitamini D adziwe kuti thupi lathu liyenera kukhala lopangidwa ndi zovala, ndipo tidzakhala ndi vutoli pokhapokha ngati tikuyenda tsiku lonse ozizira m'nyengo yozizira. Ndi nyengo yozizira ndikofunika kwambiri kudziwa komwe vitamini D. ili

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Kawirikawiri, vitamini D imapezeka m'zinthu za nyama:

• herring;
• cod;
• makulu;
• salimoni;
• makulu;
• dziwa;
• nsomba ndi nyama ya chiwindi;
• dzira yolk;
• bata;
• mkaka;
• kirimu wowawasa.

Ponena za chomera chomera, zomwe zilipo ndizosafunikira apa:

• bowa;
• mafuta a chimanga;
• parsley;
• mbatata;
• mbewu.

M'masewero a tsiku ndi tsiku a kumpoto, kumene kuli dzuwa lochepa nthawizonse, pamakhala mavitamini D. Nthawi zambiri sizowopsa kuti chiwindi ndi chiwopsezo cha vitamini D, ichi ndi chinthu choyamba chimene chimabwera m'maganizo mukamafotokoza zakudya za ku Norway.

Kodi mungasunge bwanji vitamini D?

Pali zidule zingapo zomwe zingakuthandizeni kuti mukhale ndi vitamini D wochuluka kwambiri pa zakudya zonse:

• Nyama ndi nsomba zimathera pang'onopang'ono kutentha kutentha;
• Kutsekedwa, nthawi yomweyo kudya, musamangowonongeka mobwerezabwereza;
• Ikani masamba okha m'madzi otentha ndipo musalole kuti aziwiritsa;
• nyama ndi nsomba ndizophika bwino, kapena zophikidwa ndi zojambulazo;
• Kuvulaza chakudya nthawi zambiri;
• nyama ndi nsomba sizingathetsedwe kapena kumizidwa m'madzi, chifukwa ndi madzi mumakhala mchere ndi mavitamini onse.

Ubwino

Mwinamwake, kuti ndikulimbikitseni kufunika koti muzisamalira vitamini D, muyenera kunena mawu ochepa phindu lake. Choyamba, popanda phosphorous, phosphorous, calcium, kapena magnesium sizidzatengedwa. Ndipo popanda ma micronutrients awa, mafupa athu adzangowonongeka mwamsanga ndi kukhala otupa. Choncho, vitamini D ndilololedwa kuti likhale lopewedwera komanso lachiritso la nyamakazi, osteochondrosis, rachitism.

Chachiwiri, vitamini yathu yowononga sichisokoneza chitetezo cha mthupi. Vitamini D imapangitsa kuti anthu odwala Edzi azikhala ndi moyo, komanso amateteza kansalu.

Kuperewera kwa vitamini D kumayambitsa kuvutika maganizo, migraines, komanso kuwonongeka kwa mtima. Ndipo vitamini D ndi ofunika kwambiri kwa amayi, chifukwa amatala kwambiri kashiamu kusiyana ndi amuna, choncho, chifukwa chosowa zakudya za calcium, amafunikira vitamini D.