Tangoganizani kuti pali mankhwala amene angateteze mafupa, ubongo, ndi mtima wanu, mwinanso kukuthandizani kukhala ndi moyo wautali. Ndi 100% yaulere ndipo zomwe muyenera kuchita kuti mupeze ndikutuluka panja panja padzuwa. Palidi mankhwala oterowo - ndi vitamini D, omwe amapangidwa ndi maselo athu pamene khungu likuyang'aniridwa ndi dzuwa. Koma ngakhale zilipo, ambiri aife sitipeza "vitamini wadzuwa" pamlingo woyenera. Mu positi iyi, ndigawana nawo zina mwazabwino za vitamini D komanso momwe kusowa kungakhudzire thanzi lanu.
Chifukwa chiyani thupi limafunikira vitamini? D
Vitamini D imathandiza kuti thupi litenge kashiamu, lomwe ndi lofunika kwambiri kuti mafupa ndi mano akhale olimba. Vitamini D imagwira ntchito mofanana ndi mahomoni m'thupi ndipo ingathandize kuchepetsa kuthamanga kwa magazi, kulemera kwake, ndi maganizo. Kafukufuku wina waposachedwapa anapeza kuti mlingo wokwanira wa vitaminiyu m’thupi ungatithandize kupewa kufa msanga ndi matenda monga khansa ndi matenda a mtima.
Achikulire akapanda kukhala ndi vitamini D wokwanira, amatha kudwala matenda osteomalacia (kufewa kwa mafupa), kufooketsa mafupa, kupweteka kwa mafupa, kapena kufooka kwa minofu. Vitamini D ndi gawo lofunikira kwambiri pakugwira ntchito kwa ubongo, ndipo kuperewera kumatha kuwoneka ngati kuchepa kwamphamvu komanso kukhumudwa.
vitamini D imathandizira kukulitsa zokolola zathu
Ndemanga yaposachedwa yomwe idasindikizidwa mu American College of Sports Medicine's Health & Fitness Journal ikuwonetsa kuti anthu omwe alibe vitamini D sachita bwino.
Gwero labwino kwambiri - dzuwa
Thupi lathu limatha kupanga lokha vitamini D, koma kokha pamene kuwala kwa dzuwa kugunda khungu. Kwa anthu ambiri, mphindi 15-20 patsiku padzuwa ndizokwanira kuti thupi lipange vitamini D pamlingo wathanzi. Dzuwa liyenera kukhala pakhungu lopanda kanthu la nkhope, manja kapena mapazi, popanda zoteteza ku dzuwa. (Kumbukirani kuti kuyatsa khungu lanu ku kuwala kulikonse kwa UVA kapena UVB kungapangitse ngozi yanu ya kuwonongeka kwa khungu ndi melanoma.)
Anthu amene sali panja, amakhala kutali ndi equator, khungu lakuda, kapena amagwiritsira ntchito mafuta oteteza ku dzuwa nthaŵi zonse akatuluka m’nyumba, samapeza mlingo woyenerera wa vitamini D. Kwa ambiri, amatsikira m’nyengo yozizira, pamene ambiri a timathera nthawi yochepa panja.
Zakudya zolimbitsa thupi kuti zithandizire
Ngakhale kuti vitamini D yambiri imapangidwa ndi thupi chifukwa chokhala padzuwa, tikhozanso kupeza zambiri kuchokera ku chakudya. Nsomba zamafuta (kuphatikizapo hering'i, makerele, sardines ndi tuna) ndi mazira ali ndi vitamini D mwachibadwa, ndipo timadziti ambiri, mkaka ndi mbewu zimakhala zolimba kwambiri ndi vitamini D. Komabe, n'zosatheka kupeza kuchuluka kwa vitamini D - 600 IU. kwa akuluakulu osakwana zaka 70 - kuchokera ku chakudya chokha. Zili m'zinthu zina zokha komanso ndalama zosakwanira kukwaniritsa zosowa za thupi. Vitamini D imayenera kupezeka kuchokera kuzinthu zosiyanasiyana, kuphatikizapo zakudya, kuwala kwa dzuwa, komanso nthawi zina zowonjezera.
Mwinamwake mulibe vitamini D
Kuperewera kwa vitamini D mochulukira kumatanthauzidwa kukhala ochepera 12 nanograms pa mililita imodzi ya magazi. Komabe, malangizo amakono amalimbikitsa kuti akuluakulu amadya osachepera 20 nanograms a vitamini D pa millilita ya magazi, ndipo ngakhale ma nanograms a 30 ndi abwino kwa thanzi labwino la mafupa ndi thanzi la minofu.
Aliyense akhoza kukhala wopanda vitamini D, makamaka, monga ndanenera, m'nyengo yozizira. Gulu lachiwopsezo makamaka limaphatikizapo anthu omwe amathera nthawi yochepa padzuwa, amakhala kumpoto, ali ndi khungu lakuda, onenepa kwambiri, komanso amadya zakudya zochepa.
Ukalamba nawonso umayambitsa kupereŵera. Pamene tikukula ndipo thupi lathu limafooka, silingathe kusintha vitamini D wokwanira kukhala mawonekedwe omwe thupi lathu limagwiritsa ntchito.
Ngati mukuganiza kuti mulibe vitamini D, funsani dokotala. Mutha kutumizidwa kuti mukayezetse magazi kuti muwone kuchuluka kwanu, ndipo ngati pali chosowa, adzakupatsani mankhwala omwe ali oyenera kwa inu.