"Mupuni - mushonga, mune mukombe - uchetura," - inoti chirevo chekare chechiRussia. Zvarinoreva zvakajeka: kunyange zvinhu zvakakosha zvikuru zvinogona kukuvadza kushaya simba kwemuviri kana zvikashandiswa zvakanyanya. Funga kuti ingozi sei kudarika kwevhitamini D.
Vitamini D - ruzivo rukuru
Vitamini D , kana calcifolol, is vitamin inogadzikana uye inewo hormone. Yakange yakasarudzwa kubva kumafuta ehove muna 1936. Zvinoratidzwa kuti muviri unokwanisa kuzvibudisa zvakasununguka, kana uchigamuchira zuva rakakwana.
Nhasi ndinosiyanisa maitiro maviri e vitamini iyi:
- vitamini D2 - vitamini yakagadzirwa, yakagadzirwa semugumisiro wemagetsi emagetsi emamwe fungi; inowedzerwa kune zvakasiyana-siyana zvebioadditives;
- vitamini D3 - vitamini D chaiyo, inowanikwa muzvokudya zvemhuka, inonyanya kunakirwa nemuviri womunhu.
Vitamini D inobata maitsvo, utumbo uye misi yose yemunhu, inobatanidzwa mukugadzirisa kwekutakura calcium uye kugadzirisa kwayo. Kunewo mamwe mafomu akadai sevhitamini D4, D5, D6. Kuwedzeredza kwevhithamini D kune nengozi, sekusakosha kwayo.
Muitiro we vitamini D kuvanhu
Masayendisiti akacherechedza kuti chiyero chemazuva ose chevhitamini D chinokwana 300-600ME kana 5 mcg, uye yakawanda inenge isingabatsiri yakawanda pazuva - kusvika 15 mcg. Uyu muyero wakakodzera kuvanhu vakuru vasina kusiyaniswa muhutachirema mitemo.
Muviri we vitamini D wevana pasi pemakore gumi nemaviri ndewe 400-500 IU pazuva. Usapa mwana wako mamwe vitamini D!
Zviratidzo zvehuwandu hwevhitamini D
Zviratidzo zvehuwandu hwevhitamini D zvakanaka kwazvo, uye iwe uchazviwana nyore nyore kana zviripo. Pakati pavo unogona kunyora zvinotevera:
- Nausea, kuora kurasikirwa, kurasikirwa kwese kana kusarura kwechido.
- Polydipsia inoshamisa iyo nyota isina simba yakasimuka iyo isingagoni kudzimwa.
- Polyuria - zvakanyanya kuwedzerwa urine maitiro.
- Hypertension inowedzera kuwedzera muropa.
- Kuvharwa uye mamwe matambudziko ane utumbo.
- Tsvina yakasimba.
- Renal insufficient, kurwadza kunorwa muinso nzvimbo.
- Bongo rinodzvinyirira.
- Acidosis, kureva, kuchinja kwakasimba kwe-acid-base balance kusvika acidity.
- Fragility yemasaga, fragility yemapfupa nekuda kwekuputsa calcium metabolism uye calcium kuisa kune dzimwe nhengo.
- Kune vana, kuchinja kwakadaro sekusimudza mashoma, kuyerwa kwepanyama kwakadzika, kusagadzikana, kukura kusimba ndezvechokwadi. Zvinonyanya kuipa kugara mazuva, kutora hove yemafuta kana vitamini D munzvimbo ino.
Zvinonzwisisika kuti kudarika kwenguva refu kwe vitamini D kunotungamirira kumigumisiro inosuruvarisa. Zvakakosha kuona uye kudzivirira kupfuurira mberi kwechirwere munguva.
Kuwedzera kwevhitamini D - kurapa
Chinhu chekutanga chekuita apo kudarika kwevhitamini D - ndiko kubvisa chirwere ichi. Kana akapinda muoma (multivitamins kana hove mafuta), ipapo ganzura
Mukuwedzera, kureba kwenguva refu kana zuva kana kuchenesa mune solarium hakurudzirwi. Mumwaka unopisa, edza kupfeka chiedza, asi wakavhara zvipfeko kwemazuva mashomanana ekutanga.
Chimwe chiyamuro chakakosha inwiwa yakawanda. Zvakakosha kusarudza kwete emvura yemvura kana jisi, asi mvura yakachena yakachena yekunwa isina gasi. Unofanirwa kuidya zvinenge 2-3 litita pazuva. Cherechedza izvi, kutora maminitsi makumi matatu usati wadya uye awa imwe gare gare shure magirasi 1-2. Iva nechokwadi chekucherechedza hurumende yekudhakwa zvisati mavhiki maviri mushure mekuwanikwa kwekudarika .