Kudya kwemavhithamini D zuva nezuva kunopa kushandiswa kwakakwana kwe phosphorus uye calcium, iyo inochengetedza hutano hwemazino, mapfupa nemasumbu. Izvo zvakakosha kuti kufanana kwe calcium, uye chete nehuwandu hwehutano hwe calcium uye vitamini D zvinogona kuitika hutano hwepafupa. Mukuwedzera, kudya kwevhitamidzi D kunobatsira chaizvo maitiro ezvirwere zvemuviri uye chinhu chinokosha mukudzivirira kweavocology.
Ndezvipi zvinodiwa zvezuva nezuva zvevhitamini D?
Vitamini D iboka revhithamini, uye kutaura nezvehuwandu hwekushandisa, vamwe vanotaura nezvekuoma, uye vamwe-pamusoro pezvigadzirwa zvezuva nezuva zve vitamini D3. Iyo data, iyo inopiwa pasi apa, inofungisisa chaizvo vitamin D seyakaoma:
- 2,5 - 5,0 mkg - kuvanhu vakuru;
- 2.5 - 10.0 μg - chiremera chinowanikwa kuvana;
- 7.5 - 10.0 μg - pamucheche;
- 10,0 mkg - yevakadzi vane pamuviri;
- 10.0 μg kuvakadzi panguva yewakabatwa.
Iko inorayirwa kudya kwemavhithamini zuva nezuva inorondedzera kwete zvishoma, iyo inowanzo chiratidzo, izvo zvinodiwa kune munhu wose. Kuwedzera kwevhitamini D kunowedzerawo kukuvadza mumuviri, pamwe nekushaiwa kwayo, saka haufaniri kuishandisa zvisina kunaka. Nokuda kwekushaiwa kwevhitamini D, kuora mwoyo kunowedzera, kurara kunokuvadza, kunetseka, zvinetso nemazino uye chiratidzo. Kunyanyisa kunokonzera matambudziko nekudya uye kusina kwesimbi mumutumbi.
Zvinyorwa zvevhitamini D
Nzira yakajeka ndeyokutenga vitamini D mune imwe mishonga yemafuta mune maitiro e-capsules. Iko mavitamini anogadzirisa mafuta, saka zviri mumufananidzo iwoyo zvakanakisisa. Zvisinei, nguva dzose inogoneka kugamuchira mavitamini kubva kune dzimwe nzvimbo. Somuenzaniso:
- Zvokudya zvezvirimwa: mushwa, alfa, mbiriso, horsetail, parsley, nettle;
- hove: sardines, caviar, mafuta ehove, muto,
tuna, salmon, herring, mackerel, hove yeropa; - michina yemhuka yakabva: chiropa chechipfuwo, hukui, mukaka nemhando ipi zvayo yemishonga yemisi;
- Zuva: zvakakwana kuti zvive mumugwagwa 30-60 maminitsi pazuva kuti uwane huwandu hunokwana hwezuva, pasi pesimba iro muviri pachawo unobereka vitamin D.
Zvakakosha kuyeuka kuti nekushandisa kushandiswa kwemishonga ine vitamini D, uyewo munyaya yekuramba ichiona zuva, kumwe kugamuchira hakusi kungobatsira chete, asi kunogonawo kukuvadza. Nemhaka yaro, calcium inoputika, uye simbi, pane zvinopesana, haisi kunyanya. Nokuda kwekushaiwa kwesimbi, nhamba huru yematambudziko ehutano akasiyana anoitika, uye hazvina kukodzera
.