Kudya kwa vitamini D tsiku ndi tsiku kumaphatikizapo kusintha kwa phosphorous ndi calcium, zomwe zimateteza mano, mafupa ndi minofu. Ndikofunika kuti calcium ikhale yabwino, ndipo kashiamu ndi vitamini D zokha zimatha kukhala ndi thanzi la mafupa. Kuwonjezera apo, kudya kwa vitamini D kumakhudza kwambiri chitetezo cha mthupi ndipo ndi chinthu chofunika kwambiri popewera mavitamini.
Kodi nthawi zonse vitamini D imakhala yotani?
Vitamini D ndi gulu la mavitamini, ndikulankhula za kuchuluka kwa ntchito, ena amalankhula za zovuta, ndi zina - za chizoloŵezi cha vitamini D3 tsiku ndi tsiku. Deta, yomwe ili pansipa, imakhudza kwambiri vitamini D monga zovuta:
- 2,5 - 5,0 mkg - kwa akulu;
- 2.5 - 10.0 μg - malire a ana;
- 7.5 - 10.0 μg - kwa ana;
- 10,0 mkg - kwa amayi apakati;
- 10.0 μg kwa amayi pa nthawi ya lactation.
Kudyetsedwa kwa mavitamini tsiku ndi tsiku kumakhala kosachepera, zomwe ndizowunikira, zomwe zili zofunika kwa aliyense. Mavitamini O owonjezera amakhalanso ovulaza thupi, komanso kusowa kwake, kotero musamawachitire nkhanza. Chifukwa cha kusowa kwa vitamini D, kuvutika maganizo kumayamba, kugona kumadwala, nkhawa, mavuto ndi mano ndi masomphenya. Kuchulukitsira kumayambitsa mavuto ndi chimbudzi komanso kusowa kwachitsulo m'thupi.
Zotsatira za vitamini D
Njira yosavuta ndiyo kugula vitamini D mu mankhwala monga ma kapsules. Ndi ma vitamini osungunuka ndi mafuta, choncho ali mu mawonekedwe ameneŵa omwe amapindula kwambiri. Komabe, nthawizonse n'zotheka kulandira mavitamini kuchokera kumalo ena. Mwachitsanzo:
- masamba chakudya: bowa, nyemba, yisiti, horsetail, parsley, nettle;
- nsomba: sardines, caviar, mafuta a nsomba,
nsomba, saumoni, herring, mackerel, chiwindi cha nsomba; - Zochokera kwa nyama: chiwindi cha nkhuku, dzira la nkhuku, mkaka ndi mtundu uliwonse wa mkaka;
- Kuwala kwa dzuwa: kwanira kukhala pamsewu 30-60 mphindi tsiku kuti alandire dzuwa lokwanira, motsogoleredwa ndi thupi limene limapanga vitamini D..
Ndikofunika kukumbukira kuti pogwiritsa ntchito mankhwala omwe ali ndi vitamini D, komanso ngati nthawi yowonekera dzuwa, kulandira kwina sikungothandiza, koma kungakhalenso kovulaza. Chifukwa cha icho, calcium imatulutsa, ndipo chitsulo, mosiyana, sichimangidwe. Chifukwa cha kusowa kwa chitsulo, vuto lalikulu la thanzi limakhalapo, ndipo sikoyenera
.