Vitamini D muzvokudya uye basa rayo kumunhu wemuviri

Kune marudzi akawanda eVitamin D muzvisikwa. Muchirapa, mhando mbiri chete dzinokosha zvakakosha: vitamini d2 uye vitamini d3. Aya mavithamini maviri anonzi vitamini D. Ndiwo mavitamini asina kusvibiswa ane mafuta asina kukonzera pasi pesimba rekushisa uye haaparadzi mumvura.

Kuti uwane mukana wezuva nezuva unokosha we vitamini iyi inokosha, zvakakwana zuva roga roga kwemaminitsi makumi maviri kusvika makumi matatu kuti uve nechiedza chezuva. Asi izvi zviri nyore hazviiti nguva dzose. Mukuwedzera, kuwedzera kwe vitamini D mumuviri kunoderera nezera. Saka, zuva rega rega uchishandisa zvigadzirwa zvine vitamin D, iwe unogona kuzadza zviyo zvakakodzera. Basa guru re vitamini D inokwanisa kukwanisa calcium mumuviri uye kuronga calcium uye phosphorus metabolism.

Vitamini d muzvokudya inonyanya kukosha kuvakadzi, nokuti vanorasikirwa ne calcium mukutora pamuviri uye lactation mumutengo mukuru. Kana kushayikwa kwevhitamini D kuripo kune mukadzi anorema kana kuti ane pamuviri, uye nezera, vakadzi vakadaro vanogona kukura osteoporosis, chirwere chinotyisa umo chironda chinopisa uye chepfupa chinowanikwa. Mukuwedzera, vitamini D muzvigadzirwa zvekudya zvakakosha zvikuru kuvhara ropa, hutano hwakanaka hutano, basa remuviri wepanyama uye mutemo wehutachiona hwehuse. Nekubatsira kwevhitamini iyi, zvirwere zveziso uye mamwe marudzi akasiyana-siyana uye arthritis anobatwa. Izvo zvinodikanwa zvezuva nezuva zvehupenyu mu vitamini iyi inokosha yakasiyana nemamiriro ezvinhu ehupenyu nemakore evanhu. Vakuru vari pasi pemakore makumi mashanu vanoda makore zana nemakumi maviri IU (imwe IU ndeye 0.025 μg yezvinonzi cholecalciferol). Vechiduku nevana vanoda kudya kusvika ku MEU 500. Vanhu vakwegura vanoda kusvika 700 ME pazuva. Vanaamai vanoyamwisa uye vakadzi vane pamuviri - kubva mazana mana kusvika kumazana matanhatu IU pazuva. Vacheche vanodiwa kubva mazana maviri kusvika mazana matatu IU pazuva.

Vitamini d muzvokudya inowanikwa mumucheka wemukaka wakasviba, mafuta emiriwo, cottage cheese uye cheese, mahwanda ejichi, hove yehove, hove yemafuta, herring, mackerel, tuna, mackerel. Vakawanda vanodavira kuti mukaka une vitamini yakawanda D. Izvi hazvisi zvechokwadi. Chokutanga, yakawandisa pane zvishoma kupfuura mune zvegungwa, uye chechipiri, mukaka une phosphorus, iyo inopesana nekufananidzwa kwe vitamini D. Vitamin d mune zvekudya inowanikwawo mu oatmeal, parsley, mamwe maruva, mbatata. Kumiriwo ine vitamini D, inosanganisira alfalfa, nettle, dandelion greens, field horsetail. Mukuwedzera kune zvakagadzirwa ne vitamini D mumishonga yakabikwa yakabikwa, vachiri nehuwandu hwevhitamini B12. Uyewo, mavitamini aya ari muzhi yolk, chero mbiriso, turnips, karoti uye radish, soy, saladi, vhuii, vhudzi, nyuchi, veal uye nyama yenguruve. Yakadyarwa gorosi, gungwa kare, sipinashi, squid uye shrimp zvinewo vitamini B12 yakawanda.

Mishonga ine vitamini B12 inobatsira pakutevedza mafuta nemahydrohydrate metabolism mumuviri. Mukuwedzera, iyi vitamini inobatanidzwa mukugadzirwa kweropa, uye kupererwa kwaro, chirwere chemaanti chinogona kukura. Zviratidzo zve vitamini B12 inoshaya zvinosanganisira kuneta kusingaperi, rurimi rinopisa, kuoma kufamba, kushaya simba, kurwadziwa kwepamu, kurwadziwa kwemakumbo. Nhatu micrograms yevhitamisi B12 ndiyo inonyanya kukosha muviri wevanhu unoda zuva rimwe nerimwe. Kana uchidya zvishoma zviduku zvekudya (nyama, mazai, mukaka), muviri unogamuchira chidimbu chakakosha che b12. Vagari vemazambiringa vanowanzomhanyira njodzi yekusiyiwa pasina vitamin iyi inokosha. Chero mamiriro ezvinhu, munhu wose anofanira kunyatsocherechedza kudya kwavo. Izvi zvichazadza muviri nemavhidhiyo anodikanwa uye zvimwe zvinhu zvinobatsira zvekushanda.