Kodi vitamini D ndi chiyani?

Pomwe thupi limagwira bwino ntchito, munthu amafunikira mavitamini ndi kufufuza zinthu. Zina mwa izo ndi vitamini D. Zamoyo zimapanga izo zokha motsogoleredwa ndi kuwala kwa dzuwa, koma ngati sikutheka kukhalabe dzuwa kwa nthawi yaitali, ndikofunikira kudziŵa kuti vitamini D ndi chiyani kuti athe kudzaza kusowa kwake.

Chifukwa cha vitamini imeneyi imalimbitsa mafupa ndi mano, imathandizira kukula kwa minofu misala, normalizes kuthamanga kwa magazi. Kuonjezerapo, vitamini D imagwira ntchito mwachindunji m'magazi otsekemera ndi chithokomiro, zimathandizira kulimbikitsa chitetezo chokwanira komanso kulepheretsa mapangidwe a khansa.

Pamene Vitamini D Ili ndi: List of Products

Vitamini D imapezeka mowonjezereka m'magulu a nyama ndi nsomba (mu 100 g):

• herring - kuchokera 300 mpaka 1600 IU;
• salimoni - kuchokera 200 mpaka 800 IU;
• mackerel - kuchokera ku 300 mpaka 400 IU;
• cod chiwindi - mpaka 50 IU;
• dzira yolk - 25 IU;
• nyama - 13 IU;
• kirimu wowawasa - 50 IU;
• mkaka - mpaka 4 IU.

Ndi zakudya ziti zomwe zimayambitsa zomera zomwe zimapezeka mu vitamini D?

1. Mavitamini ndi zitsamba, monga parsley, timbewu tonunkhira, etc. Zingagwiritsidwe ntchito ngati zonunkhira ndikuwonjezera zakudya ndi zakumwa zosiyanasiyana.
2. Kwa odyetserako zamasamba, zingakhale zothandiza kudziwa kuti vitamini D imapezeka mu bowa zomwe zingathe kubwezeretsa zinyama.
3. Vitamini D ikhoza kupezeka mu masamba, mwachitsanzo, mu mbatata, kabichi, ndi zina zotero.

Kuwonjezera apo, amapezeka m'mafuta: zokoma, mpendadzuwa, azitona, chimanga, sesame, ndi zina zotero.

Mfundo zothandiza

1. Tsiku lililonse nkofunika kulandira mavitamini D. IU 600.
2. Ngati tsiku lirilonse likadakhala nthawi dzuwa, ndiye kuti mlingo woyenera umachepetsedwa kawiri.
3. Mitundu yomwe ili ndi vitamini D ambiri , muyenera kukonzekera bwino:

• Chakudya cha mazira chiyenera kuchepetsedwa pang'onopang'ono;
• Sikoyenera kuti tigwiritse ntchito madzi pofuna kutsegula kapena kutsekemera;
• Ndibwino kuphika chakudya pawiri kapena kuphika mu uvuni;
• Ngati mumasankha kuphika chinachake, ndiye kuti musunge vitamini D, kuika chakudya m'madzi otentha;
• onetsetsani kuti mankhwalawo siritsani;
• Sikoyenera kutenganso zakudya zopangidwa ndi vitamini D kangapo.