Vitamini D, kapena calcififolol - ndi mgwirizano wambiri mu mavitamini, omwe sali m'thupi la munthu, akhoza kusokoneza kwambiri ntchito za ziwalo zonse. Choncho, kuti thupi liziyenda bwino, chakudya cha anthu a mibadwo yonse chiyenera kuphatikizapo zakudya zomwe zili ndi vitamini D.
Ubwino wa Vitamini D
Ntchito yaikulu ya vitamini D ndi kuthandiza thupi kupanga ndi kupanga calcium. Aliyense amadziwa kuti popanda chopangidwa ndi mankhwala, mapangidwe abwino a mano ndi mafupa sangatheke. Choncho calcifololol ndi yofunika kwambiri kwa thupi la ana.
Vitamini D imayambitsa matenda a khungu. Amalimbikitsa kuyabwa, amachepetsa kutupa ndi kufiira khungu, komanso amateteza kuoneka kwa matenda onse a khungu, mwachitsanzo, psoriasis.
Ndikofunika kudya zakudya zomwe zili ndi vitamini D, chifukwa Ichi chimachepetsa kukula kwa maselo a khansa ndipo zimawalepheretsa kukula. Komanso, vitaminiyi imakhalabe ndi mphamvu ya chithokomiro, mantha ndi mavoti a mtima. Chofunikira kwambiri calcifolol ndi kulimbitsa minofu, ndi kuchiza conjunctivitis, ndi kupititsa patsogolo chitetezo chokwanira.
Muyenera kukonza zakudya zamtundu uliwonse zomwe zili ndi vitamini D ngati mavuto awa akuchitika:
- ululu mmalo;
- chisokonezo champhamvu;
- misampha;
- kupweteka kwakukulu;
- kusala kudya;
- Kusakanizika kwa mafupa m'magazi;
- rickets;
- kukula kochepa kwa mano pakati pa ana.
Zizindikiro zonsezi zimasonyeza kuti thupi limasowa vitamini, zomwe zikutanthauza kuti pali vuto lalikulu la matenda akuluakulu, monga chifuwa chachikulu, khansa, schizophrenia , ndi zina zotero.
Vitamini D mu chakudya
Zamagulu ali ndi vitamini D ndi okwanira, choncho munthu aliyense akhoza kusankha zomwe zimakondweretsa zokonda zake. Zambiri zopangira, olemera mu calcifololol:
- herring;
- kirimu wowawasa;
- bata;
- mafuta a mkaka kuchokera 1 mpaka 2.5%;
- mazira a dzira;
- nsomba zamzitini, ndi zina zotero.
Izi ndizo zowonjezera mavitamini, koma ngati muyang'ana pa tebulo lapadera mungathe kuona mndandanda wa zakudya zomwe zili ndi vitamini D.
Vitamini D3
Vitamini D ili ndi mitundu ikuluikulu - vitamini D2, ndi D3, yomwe ili ndi dzina lachiwiri "cholecalciferol". Vitamini D3 imatengedwa kuti ndi yopindulitsa kwambiri, imalowa m'thupi ndi chakudya, komanso imatulutsa kuwala kwa dzuwa.
Cholecalciferol ndilofunika:
- kulimbikitsa dongosolo la mitsempha;
- kusunga zowonongeka;
- kukonzanso ndi kukula kwa maselo;
- kusamalira masomphenya;
- ntchito zobereka;
- ntchito ya fupa;
- kulimbikitsa mafupa.
Kuperewera kwa vitamini D3 kumayambitsa:
- chitukuko cha mphumu;
- kusagwira ntchito mu mtima;
- Matenda achiwerewere ambiri;
- kupweteka kwapopanda;
- Kuphwanya njira zamagetsi, zomwe zikutanthauza kuti pali vuto la kunenepa kwambiri;
- matenda a mtima ndi kupweteka;
- matenda amodzi;
- shuga ndi ena.
Mitengo yomwe ili ndi vitamini D3:
- mkaka;
- kondomu;
- tuna;
- salimoni;
- halibut;
- makulu;
- mazira;
- oatmeal;
- parsley.
Vitamini D3 ndi yabwino kwambiri kuphatikizidwa pamodzi ndi calcium, kotero kuti zotsatira zake zimakhala zabwino kwambiri, ndi zofunika kudya zakudya zomwe zili ndi zinthu ziwirizi. Njira yoyenera ndi mkaka wa ng'ombe, umene umaphatikizidwa ndi calcium ndi vitamini D.
Komabe, kuwonjezera pa mankhwala omwe ali ndi gawoli, ndifunikanso kutengera dzuwa, kotero kuti thupi palokha limapanga vitamini. Ngati nthawi zambiri munthu samapita ku dzuwa, ndipo alibe chakudya chokwanira chopatsa chakudya, ndiye muyenera kuyamba kugwiritsa ntchito mavitamini apadera kuti muteteze kusowa kwa mankhwalawa.
