Zizindikiro 9 za kusowa kwa vitamini D

Zakudya zambiri zili ndi vitamini D wambiri: nsomba zamafuta, bowa zakuthengo, mazira, mkaka kapena mafuta a azitona… mndandanda umapitilirabe. Ndipo mwamwayi!

timafunika ma micrograms 10 patsiku m'mbale zathu: kudya komwe kukuwoneka kuti sikutheka kukwaniritsidwa ndi Institute of Medicine, Food and Nutrition Board.

Musanathamangire kukawotha kapena kumeza bokosi lazinthu zowonjezera, fufuzani ngati muli ndi zizindikiro za kupereŵera: nazi Zizindikiro 9 za kusowa kwa vitamini D !

1- mafupa ndi misomali yanu yafooka

Vitamini D amachepetsa kupanga kwa hormone ya parathyroid, mahomoni omwe amachititsa kuti mafupa azitha kuyenda bwino. Zimalepheretsanso kukonzanso mafupa mopitirira muyeso, chodabwitsa chomwe maselo a mafupa amabwereranso mofulumira kwambiri.

Choncho, kudya kwa vitamini D kosakwanira kumapangitsa kuti mafupa achepetse, motero amafooketsa mafupa ndikulimbikitsa matenda a osteoporosis. Ngati mumakonda kuthyoka nthawi zonse, kuperewera kungakhale chimodzi mwa zifukwa.

Vitamini D imagwiranso ntchito ngati michere yothandizira calcium kukwaniritsa cholinga chake. Dzina laling'ono la vitamini D ndi Calciferol, kuchokera ku Latin "yomwe imanyamula calcium"!

Ngati muli opereŵera, kashiamu sangathenso kugwira ntchito yake yolimbitsa misomali: ndiye amakhala osalimba ndi kusweka pachabe.

2- Minofu mbali, si yowoneka bwino

Mbiri yakale yamasiku ano: ku Greece Yakale, Herodotus analimbikitsa kuwotcha kwa dzuwa kuti apewe kukhala ndi minofu "yofooka ndi yofewa" ndipo Olympians ankatsatira kamvekedwe ka dzuŵa.

Ndipo sanali misala: Vitamini D ndi yofunika kumanga minofu minofu! Chifukwa chake, magwiridwe antchito ndi minyewa ya minofu imakhudzidwa mwachindunji ndi kudya kwa vitamini D komwe kumaperekedwa kwa iwo. Izi ndizochitika makamaka kwa miyendo yapansi.

Choncho, zoyesayesazo zimakhala zowawa kwambiri ndikuyesera anthu osowa, ndipo chipiriro chawo chimakhala chochepa. Ndi gawo lenileni la timadzi lomwe limaseweredwa ndi vitamini D.

Pomaliza, kafukufuku waposachedwa akuwonetsa kuti vitamini D imakhudza minofu pamlingo wa mamolekyulu: pamaso pake, mchere ndi mapuloteni zimazungulira bwino m'thupi.

Ngati miyendo yanu ikupemphani kuti muwasiye okha pambuyo pa masitepe a 2 kapena kuyenda kwa mphindi 15, mwinamwake mukulephera.

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3- Irritable bowel syndrome, mukudziwa bwino ...

Kupweteka kwa m'mimba, kutupa, mavuto oyendayenda ... ngati zokhumudwitsazi mumazidziwa, mwinamwake mumakhudzidwa ndi matenda opweteka a m'mimba, monga 20% ya anthu. Kodi kusowa kwa vitamini D kumakhudzana bwanji ndi izi?

Sichifukwa chake, koma zotsatira zake! Anthu omwe ali ndi matenda a matumbo otupa amakhala ndi nthawi yovuta kwambiri kuti amwe mafuta. Komabe, vitamini D amasungunuka ndendende m'mafutawa asanamwe!

Palibe chimbudzi, palibe mafuta. Palibe mafuta, palibe vitamini. Palibe vitamini… palibe vitamini (tikubwereza zachikale!).

4- Kutopa kosatha komanso kugona masana kumapangitsa moyo wanu kukhala wovuta

Izo, inu munaganiza pang'ono. Nthawi zonse timauza ana kuti mavitamini ndi abwino pochita zinthu! M'malo mwake, kulumikizanaku kumatsimikiziridwa bwino, maphunziro angapo amatsimikizira, koma chifukwa chake komanso momwe zikuwoneka zovuta kuwunikira.

Zomwe tikudziwa: vitamini D imagwira ntchito m'maselo a ziwalo zofunika kwambiri, kutsika kwa zakudya zonse kumakhala kwachilendo pakasowa.

Ngati kugona kumakhala kofunikira kuposa kulakalaka inu, ndipo mukuvutika kukhala maso tsiku lonse, mwina mulibe vitamini D.

5- Ngakhale zonsezi, simugona bwino!

Kalanga! kutopa sikutanthauza kuti mudzagona tulo tofa nato. Kusagona tulo, kugona pang'ono, kupuma movutikira kungakhalenso zotsatira za kusowa kwa vitamini D.

Tsiku lomalizali limagwira ntchito yofunika kwambiri pakuwongolera kachitidwe ka kugona, kotero mudzakhala ndi zovuta kupeza kayimbidwe kokhazikika komanso kugona kopumira ngati mukumanidwa.

Malinga ndi kafukufuku yemwe adachitika pa anthu 89, zotsatira zake zimawonekera pamiyezo itatu: kugona bwino, nthawi yogona (zofooka = mausiku afupi) komanso nthawi yogona (yofupika kwa anthu omwe mawonedwe a D anali. zokwanira).

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6 - ndinu onenepa kwambiri

Zimabwereranso ku nkhani yathu "yopanda mafuta, palibe vitamini D". Mwa anthu onenepa kwambiri, mafuta ochulukirapo amasunga vitamini D.

Chotsatiracho chimapezeka m'thupi ... koma osati m'magazi! Zimasungidwa mosafunikira ndi mafuta ndipo zilibe phindu pa thupi.

Ngati muli onenepa kwambiri kapena mafuta ochepa, mumamwa vitamini D pang'ono ndipo mumakhala ndi vuto lochepa kwambiri kuposa ena.

7- Umatuluka thukuta kwambiri

Pali mgwirizano wodziwikiratu pakati pa kutuluka thukuta kwambiri (ndi thukuta la usiku), kawirikawiri m'khosi kapena m'chigaza, ndi kusowa kwa vitamini D. Malinga ndi Joseph Mercola, dokotala wodziwa za mankhwala ndi zakudya zowonjezera zakudya, kugwirizana kuli motere:

Zambiri mwa vitamini D zomwe timatengera sizimachokera ku zakudya zathu koma kuchokera ku dzuwa (mpaka pano, palibe scoop). Tikawululidwa, vitamini D amapangidwa pamwamba pa khungu lathu ndikusakanikirana ndi thukuta.

Kumene kumakhala kosangalatsa ndikuti vitamini wonyansa uyu samapangidwa nthawi yomweyo: imatha kukhala pakhungu lathu mpaka maola 48 ndikuyamwa pang'onopang'ono.

Njirayi ili pafupi kwambiri ndi masiku a 2 pamene mikanda ya thukuta imauma ndipo vitamini D imayikidwanso pakhungu lathu (popanda thukuta, imathamanga kwambiri).

Vuto ndi zonsezi ndikuti m'masiku awiri, zinthu zikuchitika! Tidzasamba makamaka, ndipo nthawi yomweyo tintsanzikana ndi vitamini yathu yaying'ono yomwe idakhala pakati pa timadontho tambiri.

8- chitetezo chanu cha mthupi chatenga tchuthi chotalikirapo

Vitamini D imayambitsa ntchito ya macrophages (maselo abwino omwe amadya anthu oyipa) komanso kupanga ma peptides odana ndi matenda.

Kodi mumagwira zonyansa zonse mumlengalenga? Kodi mumavutika kulimbana ndi kusintha kwa nyengo? Kodi muli ndi matenda otupa osatha kapena muli ndi vuto lalikulu masiku ano?

Zabwino kwambiri, mwapambana khadi lanu la kilabu (tikusangalala, muwona).

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9- Kukhumudwa kukukuyembekezerani

Kuphatikiza pa ntchito zake m'thupi, vitamini D ndi neurosteroid: ili ndi gawo lofunikira muubongo. Imodzi mwa ntchito zazikuluzikuluzi zimachitika m'kati mwa dongosolo la mitsempha, kumene limalimbikitsa kupanga ma neurotransmitters awiri: dopamine ndi serotonin.

Kodi zimenezi zikukukumbutsani chinachake? Wawona bwino! Ndiwo mahomoni achisangalalo, amatipatsa chisangalalo cha moyo, nthabwala zabwino komanso kukhutira. Kupanda pamlingo uwu, kumbali ina, kumayambitsa kupsinjika maganizo ndi kusokonezeka maganizo.

Kotero ndizochibadwa kukhala ndi blues pamene nyengo si yabwino: dzuwa ndi labwino kwa ife, ndipo timadziwa! Kukhala wotsekedwa nthawi yayitali kumabweretsa chodabwitsa cha "kukhumudwa kwa nyengo".

Kutsiliza

Vitamini D ndi chinthu chofunikira chomwe chimathandiza kuti thupi lizigwira ntchito moyenera pamagulu ambiri. Ntchito zake ndizoti ilinso pakusintha gulu: tsopano imatengedwa ngati "vitamini yabodza", mahomoni obisika.

Kuperewera kwa vitamini D kudzakhala ndi zotsatira zapadziko lonse zomwe zimakuchepetsani pamagulu onse: simuli pamwamba, mophweka. Kuti mudziwe, yesani, ndipo pakali pano, sinthani zakudya zanu!