Vitamini D ndi chinthu chofunika kwambiri pa umoyo waumunthu: chifukwa cha kusowa kwawo, mafupa amavutika ndi kupweteka kwapakhosi, matenda a khungu amatha kukula ndipo chitetezo cha mthupi chimatha. Komabe, izi sizikutanthauza kuti muyenera kuthamangira ku pharmacy kwa mapiritsi - vitamini D imapezeka muzinthu zambiri, ndipo pambali pake, chitsimikizo chake chaulere chimapezeka kwa ife.
Chipatso chabwino cha vitamini D
Tisanapite ku funso la zakudya zomwe zili ndi vitamini D, tidzasanthula zomwe zimachokera. Chowonadi chakuti thupi la munthu limatha kudziimira palokha kupanga vitamini ichi mothandizidwa ndi kuwala kwa dzuwa. Ndichifukwa chake anthu okhala kumtunda wa kumpoto nthawi zambiri samasowa vitamini D ndipo amafunikira mankhwala olemera mmenemo.
Pofuna kuchepetsa kudya kwa vitamini D tsiku ndi tsiku mu chakudya ndi hafu, maola angapo patsiku kuti muzikhala pansi pano. Pachifukwa ichi, kaphatikizidwe ka vitamini kumapita molimbika kwambiri kwa anthu pawokha:
- msinkhu;
- ndi khungu lokoma;
- ili pamalo oyeretsa;
- kumangoyamba kucha kapena dzuwa litangotha.
Inde, m'nyengo yozizira, kaphatikizidwe ka vitamini D ndi kovuta kukonza, koma mukhoza kuikanso ndi ma solarium. Ndikofunikira nthawi yomweyo kuti mumvetse kuti sizowona tsiku ndi tsiku zomwe zikutanthauza: Zokwanira kamodzi pa mwezi. Kuti mupitirize kudya tsiku ndi tsiku, mufunikira kudya zakudya zomwe zili ndi vitamini D.
Ndi zakudya ziti zomwe zili ndi vitamini D?
Mu zakudya zambiri, vitamini D zili ndipamwamba kwambiri, zomwe zikutanthauza kuti aliyense angathe kupeza njira yolandira vitamini yabwinoyo ndi chakudya. Kusamala kwambiri mankhwalawa kuyenera kuperekedwa m'nyengo yozizira, pamene vitamini D mu chakudya ndi yokhayo yokha yotsika mtengo. Choncho, muli vitamini D muzinthu:
- Zakudya za mkaka wowawasa, makamaka kanyumba tchizi ndi tchizi;
- masamba ndi batala;
- nkhuku yaiwisi ya mazira;
- nsomba zambiri, kuphatikizapo nsomba za chiwindi (makamaka halibut, cod);
- mitundu ya mafuta a nsomba - herring, tuna, mackerel, mackerel (komanso mafuta a nsomba);
- mbatata, parsley;
- bowa;
- mbewu ndi mtedza;
- oatmeal phala;
- nettle, dandelion amadyera, horsetail, nyemba.
Ndikoyenera kuzindikira kuti ndizovuta kuti anthu osadya asapitirire zakudya zawo komanso kuti asakhale ndi mavuto: ali ndi zakudya zotani zomwe ali ndi vitamini D ndipo ali pamtingo waukulu, choncho ndi nyama. Ndicho chifukwa chake, pakufunika kuwonjezera mafuta a nsomba ku zakudya (mwatsoka, tsopano amamasulidwa mwa mawonekedwe apadera, omwe salola kuti kukoma kwake kuime mwa njira yake).
Ndani amafunikira vitamini D mu zakudya?
Mu mankhwala omwe ali ndi vitamini D, tapeza. Ndipo tsopano tipenda mwatsatanetsatane zizindikiro ndi matenda, ndipo m'pofunika kuyang'anira kudya nthawi zonse kwa vitamini.
Chizindikiro choyamba chimene vitamini D sikwanira, ndi matenda monga rickets ndi osteomalacia. Komabe, kuti mudziwe kuti mulibe kusowa kwa mankhwalawa, simungathe kutero chifukwa cha zizindikiro zoopsa:
- kutaya mwadzidzidzi;
- kusowa tulo;
- kusowa kwa njala;
- Kusamveka kovuta kutentha pakamwa ndi pammero;
- kuwonongeka kwina kwa masomphenya.
Ngati muli ndi zizindikiro chimodzi kapena zingapo, zindikirani kuti muli ndi mwayi kuti matenda anu akuyenera kuchitidwa mu salon yofufuta kapena mankhwala opatsirana mankhwala, kapena kungowonjezera kudya kwa vitamini D mu zakudya. Ngati tsiku lirilonse liyenera kudya zakudya zilizonse zomwe zili ndi vitamini, vutoli lidzafulumira komanso mosavuta.