Oluqulathe ivithamin D? Imveliso egqwesileyo impilo intsapho

Wonke umntu uyazi ukuba iivithamini umzimba mkhulu kakhulu. Iivithamini elawula ukusebenza onke amalungu kunye neenkqubo, nokugcina umsebenzi oqhelekileyo. Kuba vitamin ngasinye ngokwahlukeneyo kukho ingqiqo imfuneko ngemihla. Ukuba umntu ufumana yimfuneko imihla iivithamini yonke imihla, umzimba umsebenzi wakhe ekhulwini ezilikhulu. Ukuba le meko abanelisekanga, ngoko ngokuthe ngcembe ivelayo iimeko imibala kwenzeka ukuphazamiseka olusebenzayo amalungu kunye neenkqubo umzimba womntu.

Ngelishwa, njengoko besiya mna, hayi iivithamini nga baziqwebele ukuze zisetyenziswe kwixesha elizayo. Kubalulekile ukuba bahloniphe imiqathango lokuthathwa imihla idosi efunekayo a vitamin.

Phakathi kwezinto ezininzi, eyaziwa ngokuba iivithamini, kubalulekile ukuba kube novithamini yabantu D. udlala imfuneko mihla le nto; ngokuba abantwana kunye nabantu abadala - 10 mcg / ngosuku; abantu abadala, abasetyhini abakhulelweyo kunye nezifo ezahlukeneyo - 15 mg / ngosuku. Le vitamin ngokukhethekileyo ukuba umntu unako nokulungelelanisa ngokwakho uze kunye nabanye ukutya. Makhe sibone, oluqulathe ivithamin D?

Kwelanga - umthombo ivithamin D

Phantsi yesenzo ultraviolet radiation eluswini uqalisa ukwakha kuyimfuneko ukuba impahla. Ngaphezu koko, ngo ezahlukeneyo iindidi eluswini kwaye phantsi ezahlukeneyo iimeko zokusingqongileyo novithamini D ukusekwa ngokwahlukileyo. Benegxaki ukuba inqaba ulusu ukukhanya. isikhumba Ezimnyama ukuze avelise ngendlela elinganayo kufuneka ixesha elide kakhulu yaye nokukhanya kwelanga. Imo isixeko umoya ococekileyo idlala indima enkulu. Emizini elingcolileyo kwelanga unzima ngakumbi, yaye vitamin D ekuveliseni eluswini kancinane. Elona xesha lifanelekileyo Akukho nje: kusasa ukuya kwiiyure ezili-12. Ngeli xesha, imitha yelanga ke ndlongondlongo ubuncinane, yaye umoya ungekho uhlambulukile.

Indlela ukufumana ivithamin D ekutyeni?

Kodwa kuthekani xa lisibekele kunye nokukhanya kwelanga akakwazi ukubona iiveki? Kuba kwimimandla emininzi Russian le meko asinto ingaqhelekanga. Impendulo izicacele: kwiimeko kwelanga intswelo kufuneka zibandakanywe yomxhesho okune kwi kweziyobisi kuyimfuneko kuthi. Umbuzo elifanelekileyo kuvela: oluqulathe ivithamin D kunye nezinye izondlo? Kukho iimveliso apho umxholo lwesi sakhi kunokwanelisa imfuno umzimba womntu. Ezi ziquka:

• fish oil - nto iqulethe ivithamin D ngamanani amakhulu. Mgwebi: 100 g yalo imveliso 0,21 mg vitamin anqabileyo. Kubonakala ukuba 5 kuphela g of fish oil ukwazi ukuhlangabezana nemfuno imihla yabantu novithamini D. Ukongeza, fish oil normalizes lipid yokucolwa emzimbeni kwaye ikhuthaza umzimba. ukusetyenziswa rhoqo le mveliso zobugqi kwenza obukhulu naphulaphula, inceda uvuseleleke ulusu, iye anti-histamine kunye neziphumo anti-ukudumba kwaye lunciphisa ubungozi kwamathambo. Ngaphambili, i-oyile cod isibindi watyhwatyhwa ivumba ezibukhali kwaye mnandi, kunye neziyobisi mihla Ilula zifakwe igutyana kwaye azisezeli. Phambi kokuba uthenge ioli intlanzi ekhemesti, khangela nogqirha wakho, njengoko kukho iqela Izimo.
• fish Marine. Yiloo apho eziqulathwe vitamin D, kwaye kukho polyunsaturated fatty ngesixa-mali esikhulu. Iindidi zeentlanzi zaselwandle kunye nesiqulatho ngamanqatha eliphezulu - imithombo osisityebi ivithamin D, ingakumbi cod kunye halibut. Inani ezincinane eziqulathwe herring (2.9 g / 100 g kwemveliso), mackerel tuna (3 g / 100 imveliso g). Ubuninzi abasuka ivithamin D lowo zesibindi iintlanzi. Ukutya okunamafutha ulwandle intlanzi, uya ityetyiswe umzimba kunye unique omega-asidi, leyo kuyolula ubutsha ulwe yegazi.
• Amaqanda, ingakumbi sac, - yintoni iqulethe vitamin E-mali ka-4.5 micrograms ngalinye 100 g Le mveliso ifumaneka, oluqulathe vitamin E kunye A. Bonke igalelo ukufunxeka ilungileyo. Ukongeza, kule sac iqulethe lecithin yinto exabisekileyo, enika okubuyela kwimo yazo nemisipha.
• Isibindi, inyama yenkomo, yehagu okanye inkukhu - ntoni na oyikhethayo? Isibindi inokufumaneka 100 0.4 mcg ivithamini D. Ukongeza, isibindi - imveliso leyo iqulathe vitamin A, iproteni exabisekileyo, ngentsimbi nobhedu, ezithi zifunxe lula kwaye ukukhusela umzimba kwegazi.
• Amafutha iimveliso zobisi: ibhotolo, cream ezimuncu, cream - vitamin A apho malunga 0.2 mg. Dairy iimveliso eziqulathe calcium kunye phosphorus, leyo wendele kakuhle ngokubulela novithamini D.

Emva kokuhlolisisa bonke obo uluhlu, ngoku uyazi, oluqulathe novithamini D. Qiniseka ukuba aquke ezityiwa zezi ntlobo zokutya kwaye uhlale usempilweni. Kubalulekile ukuqaphela ukuba le vitamin impela uthwala unyango ubushushu, kodwa yatshatyalaliswa ukukhanya nomoya.

Indlela ukuba inyama?

Inyama ngubani singasondeli otya ngayo zonke iimveliso zezilwanyana, kufuneka ibonise, oluqulathe novithamini D. inyama kufuneka sinikele ingqalelo walnuts, amakhowa, parsley, ihabile, ngamarhawu, ilusini kunye edandelion. Kodwa umxholo ezi mveliso yemifuno of ivithamin D lincinane kakhulu yaye kuya kuba nzima ukwenza i intsilelo, ukutya nje ukutya. Kuba Kwimeko enjalo kuya kuba yimfuneko ukuba aquke ezityiwa fish oil, yintoni iqulethe ivithamin D kukuninzi.

Njani luncedo ivithamin D?

Makhe ukuqonda ukuba kutheni ivithamin D kunjalo kuyimfuneko impilo yethu. Imisebenzi ivithamin D:

• Ndiyila calcium compound esimbaxa ikhuthaza nokufunxwa yayo kunye nokwenziwa emzimbeni. Oku kwenza amathambo namazinyo omeleleyo luvo, iinwele kunye nezikhonkwane - ezintle.
• Abantwana - le kuphela kwendlela eya kuthintela ukuvela kunye nophuhliso yamathambo.
• Oku kuthintela isifo yingozi samathambo, kukhokelele kuphuhliso multiple.
• Lihambisana iivithamini A no-C komeleza inkqubo yomzimba yokuzikhusela, ngokubonelela ukhuseleko antiviral enamandla ukuba ngamnye.
• It uyasokola nezifo sentliziyo kunye oncological.
• Ngonyuka kuphucula imeko yesikhumba ngexesha isigulo sakhe.
• Kuyanceda ukuba ukufunxa iphosphate kunye wemagniziyam.
• Normalizes izinga ekunqandeni igazi.
• Lukhuthaza kukhuthaza zesinyithi enzima, kuquka bakhokele.
• Njengoko njengomanduleli testosterone, kuyimfuneko ukuba bonke abantu ebomini yinto.

Zingaphi imisebenzi lwenza le vitamin! Ngoku siyaqonda ukuba indlela ekubaluleke ngayo ukuba ukwazi, oluqulathe vitamin D, nilwenze eshotayo.

Into ebalulekileyo kukuba ingaba ivithamin D abantwana?

kubaluleke ngakumbi ukuba umntwana ukugcina inqanaba ivithamin D emzimbeni. Uya kunibonisa kuye sifo yingozi - yamathambo. Makhe sibone oko kuqulethwe ivithamin D umntwana. Abantwana ibele wamnceda emzimbeni kamama kunye nobisi. Phindeke abafazi kubaluleke kakhulu ukuba ukusebenzisa iimveliso, eziqulathe amaninzi ivithamin D lixesha elaneleyo elangeni okanye ngokuthatha izakhiwo vitamin okhethekileyo. Umntwana kufuneka babe elangeni yonke imihla kusasa.

Abantwana ibhotile-ukutya, umxube onesiphumo, oluqulathe novithamini D. Funda ngocoselelo nokwakheka mxube. Ukuba vitamin olifunayo alikho apho, kuyimfuneko mhlawumbi ukutshintsha mix, okanye ukuqinisekisa ekufikeni kwayo nangezinye iindlela.

Kunye nokuqaliswa ukutya ngokubambisana kunye yenguqu ngakumbi ukuba "abadala" ukutya, unako uzive ukhululekile ukongeza ezityiwa usana oko iqulethe novithamini D.

Xana ndzi nga wu iziyobisi D vitamin ngaphandle kagqirha kagqirha?

Bezifo badla emiselweyo ukuba abantwana abangaphantsi kweminyaka emithathu ivithamin D ngohlobo iziyobisi. Yinto nokuba "Vigantol" (ioli-based), okanye "Akvadetrim" (amanzi-based). Oyidlayo noLawulo baqeshwa kuphela xa ugqirha esekelwe isimo somntwana, kummandla yokuhlala kunye nohlobo lokutya usana. Musa ukuqala ukuthatha ivithamin D ngaphandle ingcebiso kagqirha. An libanda weli kunokubangela ukuphazamiseka kakhulu emzimbeni.

Kwiindawo ezininzi eRashiya, apho iintsuku enelanga ngonyaka, hayi ngaphezulu kwe amathandathu, qha ezinengxaki yokushotelwa novithamini D. Le ngxaki kufuneka iilebhile ekusebenzeni ngokupheleleyo lomzimba nokuthintela izifo ezinobungozi. Ube kumgangatho ivithamin D onke amalungu osapho kwaye uye kwagqirha. Ukuba kuyimfuneko, ugqirha uyakukumisela unyango oluchanekileyo.

Hlala uphilile!