Zamkatimu
Kodi thupi limafunikira vitamini D chifukwa chiyani?
Anthu ambiri adayamba kuyambitsa vitamini D ali mwana ndi mafuta a nsomba osapiririka. Ndi zimene ankatimwetsa kuti tikule athanzi komanso amphamvu. Kodi thupi limafunikira vitamini D chifukwa chiyani? Ndani adzakhala wothandiza kwambiri? Ndipo ndi zinthu ziti zomwe muyenera kuziyang'ana?
Mlingo wa vitamini
Vitamini D ndi zovuta za biologically yogwira zinthu zotchedwa pherols. Ntchito yawo yayikulu ndikuthandizira kuyamwa kwa calcium ndi phosphorous. Popanda kufufuza zinthu izi, monga zimadziwika, kukula kwa mafupa ndi chitukuko, komanso mineral metabolism, sizingatheke. Vitamini D imathandizanso kutsekeka kwa magazi, kumachepetsa kuthamanga kwa magazi, ndipo nthawi zambiri imakhala ndi phindu pamtima ndi mitsempha yamagazi. Izi ndizofunikira kwambiri pamanjenje ndi ubongo, chifukwa zimabwezeretsa nembanemba zama cell amitsempha ndikuwongolera malingaliro. Kuphatikiza ndi vitamini A ndi C, kumalimbitsa chitetezo chamthupi ndikulepheretsa kukula kwa mabakiteriya oyambitsa matenda.
Chithandizo ndi kupewa
Si chinsinsi kuti kwa thupi la mwana, vitamini D ndi chimodzi mwa zinthu zofunika kwambiri pa zakudya. Zimathandizira kuti mafupa apangidwe bwino, amalepheretsa kukula kwa ma rickets ndikuwonjezera kukana matenda opatsirana. Kwa amuna, vitamini D imathandizira kukulitsa kupanga kwa testosterone ndikuwongolera machitidwe ogonana. Kwa thanzi la amayi, ndilofunikanso kwambiri, makamaka pamaso pa kutupa. Vitamini D yasonyezedwa kuti imachepetsa kwambiri chiopsezo chokhala ndi khansa ya m'mimba. Ndipo ndizofunika kwambiri popewa matenda a fungal ndi khungu. Ubwino wake umawonekera makamaka pakukulitsa kwa psoriasis.
Mlingo woyenera wa vitamini D umatsimikizira mphamvu yake yochiritsa. Ana akulimbikitsidwa kudya mpaka 10 mcg wa vitamini D patsiku, akuluakulu - mpaka 15 mcg. Azimayi apakati ndi oyamwitsa, komanso okalamba ayenera kuonjezera chiwerengero cha 20 mcg. Kupanda vitamini D ndikoopsa kwambiri kwa ana. Zimadziwonetsera pakuwonjezeka kwa thukuta, kugona kosakhazikika, mavuto a mano, minofu yofooka. Pazifukwa zapamwamba, zimabweretsa kupunduka kwa mafupa komanso mafupa onse. Kuchulukirachulukira kwa zinthu izi (komwe, komabe, ndizosowa) kumawopseza khungu loyabwa, mutu, kusagwira bwino ntchito kwa mtima, impso ndi m'mimba.
Sea Brotherhood
Gwero lalikulu la vitamini D ndi kuwala kwa dzuwa, pansi pa chikoka chomwe chimapangidwira m'thupi mwaokha. Koma m'dzinja ndi m'nyengo yozizira, izi sizokwanira. Choncho, madokotala amalangiza kuti aziphatikiza nsomba za m'nyanja mumndandanda. Salmon, cod, hering'i, ndi tuna ndi akatswiri apamwamba kwambiri osungiramo vitamini D. Kuphatikiza apo, ali ndi mapuloteni ambiri, omega-mafuta komanso mavitamini ndi minerals ochititsa chidwi. Komabe, kukhala chakudya chopatsa mphamvu kwambiri, kumatha kubweretsa kulemera. Pankhaniyi, amatha kusinthidwa kapena kusinthidwa kwathunthu ndi mafuta a nsomba. Makapisozi ochepa okha amakupatsirani vitamini D tsiku lililonse popanda kuwonongeka kwa chiwerengerocho.
Makhalidwe Anyama
Chinthu china chofunika kwambiri cha vitamini D ndi nyama, makamaka chiwindi ndi impso. Zawonedwa kuti ngati chiwindi cha ng'ombe chilipo muzakudya za mayi wapakati, mwanayo amabadwa ndi chitetezo chokhazikika. Komanso, chiwindi ndi wolemera chitsulo, mkuwa ndi nthaka, ndi mulingo woyenera kwambiri mawonekedwe kwa assimilation. Pamodzi ndi carotene, vitamini D imapangitsa ubongo kugwira ntchito ndi masomphenya, komanso chikhalidwe cha khungu, tsitsi ndi misomali. Zina mwazopangidwa kuchokera ku nyama, mazira a nkhuku omwe ali ndi vitamini D ayeneranso kuunikira. Maphikidwe nawo ayenera kukhalapo pazakudya kuti akhalebe ndi thanzi la chiwindi ndi ma ducts a bile.
Thanzi la Bowa
Mwina gwero lodziwika bwino la vitamini D ndi bowa. Ambiri a iwo, monga thupi la munthu, akhoza paokha kupanga chinthu ichi mchikakamizo cha ultraviolet kuwala. M'lingaliro ili, chofunika kwambiri ndi bowa wa m'nkhalango: chanterelles, bowa wa oyisitara, morels, russula. Komabe, sangagwirizane ndi bowa wa ku Japan wa shiitake. Chifukwa cha nkhokwe zochititsa chidwi za vitamini D, amabwezeretsa mwachangu maselo. Ndicho chifukwa chake nthawi zambiri amawonjezeredwa ku zodzoladzola ndi zakudya zowonjezera kwa achinyamata ndi kukongola. Kuphatikiza ndi fiber, vitamini D imachepetsa kuchuluka kwa shuga m'magazi, zomwe zimapangitsa shiitake kukhala chinthu chabwino kwambiri kwa odwala matenda ashuga.
Chitetezo cha mkaka
Zakudya zamkaka sizingadzitamandire chifukwa cha nkhokwe zolimba za vitamini D. Koma pakuphatikizana, zimawonjezera kwambiri mulingo wake m'thupi. Kuphatikiza apo, mkaka uli ndi calcium ndi phosphorous. Ndipo, monga tadziwira kale, iwo amatengeka kokha pamaso pa vitamini D. Inde, ndi ubwino wina wa mkaka wambiri. Chifukwa chake, batala amathandizira bwino ndi zilonda zam'mimba, gastritis ndi kapamba. Kirimu ali ndi kukhazika mtima pansi kwambiri mantha dongosolo ndi kulimbana kusowa tulo. Kirimu wowawasa amawononga microflora yoyipa m'matumbo ndikupanga yothandiza. Koma kumbukirani kuti mafuta omwe ali muzinthuzi ndi ochuluka, choncho yesetsani kuti musawagwiritse ntchito molakwika.
The capricious off-season pang'onopang'ono ikubwera yokha. Ndipo nthawi zambiri imabwera ndi beriberi. Ndizovuta kuzindikira kusowa kwa vitamini D munthawi yake. Kuti musakankhire monyanyira komanso kuti musamenyane ndi zotsatirapo zoyipa, phatikizani zinthu zofunika pazosankha zabanja pakali pano.