Iko kupi vitamini D?

Vitamini D is vitamine yezuva, sezvatiri isu tinokwanisa kuigadzira chete nekukurukura nemasikati. Zvisinei, munguva yechando tinonyanya kufamba mumumvuri, kuti mangwanani, kuti manheru, kunze kwekuti, kukura kwe vitamin D muviri wedu kunofanira kunge wakafukidzwa neefodhi, uye nemamiriro ezvinhu aya tichatarisana chete kana tichifamba zuva rose muchitonhora muchitonhora. Iyo iri mumwaka wechando inokosha zvikuru kuziva uko vitamini D. iripo

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Muzhinji, vitamini D inowanikwa mumigadzirwa yemhuka yakabva:

• herring;
• cod;
• mackerel;
• saumoni;
• mackerel;
• trout;
• hove uye nyama chiropa;
• evha yolk;
• bhotela;
• mukaka;
• kirimu yakasviba.

Kana zviri zvemiti yemiti, zvayo hazvina basa pano:

• mushroom;
• mafuta ezviyo;
• parsley;
• mbatata;
• Mbeu.

Mune manheru ezuva revanhu vanoenda kumaodzanyemba, uko kune mashoma masikati nguva dzose, pane tsika yakawanda mavitamini D. Haisi pangozi iyo chiropa chekodhi ndiyo yakanakisisa inobva kune vitamini D, ichi ndicho chinhu chokutanga chinouya mupfungwa apo pachitaura chikafu cheNorway.

Ungachengetedza sei vitamini D?

Pane maitiro mazhinji anozobatsira kuti uchengetedze zviratidzo zvevhitamin D yakawanda pane zvakanakisisa mune zvekudya zvose:

• Nyama nehove zvinonaya zvishoma nezvishoma pakushambidzwa kwekamuri;
• kusvibiswa, pakarepo udye, usaisa pasi pekudzokorora zvakare;
• Isa miriwo chete mumvura inodziya uye usabvumira kuti vabike;
• nyama uye hove zvakanakisisa zvakabikwa zvakanyoroveswa, kana kubikwa mumapuranga kana sleeve;
• Zvinokuvadza zvikuru kupisa zvokudya kazhinji;
• nyama uye hove hazvigoni kudzimwa kana kuvharwa mumvura, nokuti nemvura iwe uchaita munyu uye mavitamini ose.

Batsirwa

Zvichida, kukuratidzai nezvekudikanwa kwekutarisisa vitamini D, iwe unofanira kutaura mazwi mashomanana pamusoro pezvaanobatsira. Chokutanga, pasina phosphorus, kana phosphorus, kana calcium, kana magnesium hazvizogadziriswa. Uye pasina micronutrients iyi, mapfupa edu achakurumidza kupera simba uye kushaya brittle. Nokudaro, vitamini D inogadziriswa zvakasimba mukudzivirira nekurapa arthritis, osteochondrosis, rachitism.

Chechipiri, vitamini yedu inotonhora haiparadzi muviri. Vitamini D inowedzera hutariro hwehupenyu hwevarwere veAIDS, uye hunoshanda sekudzivirira kenza.

Kushaikwa kwevhitamini D kunotungamirira mukuora mwoyo kusingaperi, migraines, pamwe nekuwedzera kwehutano hwemwoyo. Uye vitamini D inonyanya kukosha kuvakadzi, nokuti vanorasikirwa nekrisiti yakawanda kupfuura varume, uye naizvozvo, nekuwedzera kwezvido zve calcium, vanoda munhengo yake yakavimbika - vitamini D.