Zvikafu zvakapfuma muvhitamini D
Zvemukati
- Chinyorwa chezvikafu zvakapfuma muvhitamini D
- Yakurudzirwa huwandu hwezuva nezuva
- Vitamin D yevadyiwa nyama
- Nguva yekutora vhitamini D kuwedzera
Vitamini D inogona kuwanikwa kubva mukudyiwa kwehove chiropa mafuta, nyama uye hove. Nekudaro, kunyangwe ichigona kuwanikwa kubva kuchikafu chakatangira mhuka, sosi huru yekugadzirwa kwevhitamini iri kuburikidza nekuratidzwa kweganda kumwaranzi yezuva, uye nekudaro, zvakakosha kuti ganda rinoratidzirwa kuzuva zuva nezuva maminetsi gumi nemashanu pakati pa10am na12pm kana pakati pa3pm na4pm 30.
Vitamini D inofarira kuiswa kwecalcium mumatumbo, zvichikosha pakusimbisa mapfupa nemeno, pamusoro pekudzivirira zvirwere zvakasiyana-siyana zvakaita semarickets, osteoporosis, gomarara, matambudziko emwoyo, chirwere cheshuga neBP. Ona mamwe mabasa evitamini D.
Zvikafu zvakapfuma muvhitamini D zvinonyanya kubva kumhuka. Tarisa vhidhiyo inotevera uye ona kuti ndezvipi zvekudya izvi:
Chinyorwa chezvikafu zvakapfuma muvhitamini D
Iyi tafura inotevera inoratidza huwandu hwevhitamini iyi mune yega yega 100 g yechikafu:
| Vitamini D yega yega magiramu zana echikafu | |
| Cod chiropa mafuta | 252 mcg |
| Salmon mafuta | 100 mcg |
| Salmoni | 5 mcg |
| Salmoni yakasvuta | 20 mcg |
| Oysters | 8 mcg |
| Nyowani nyowani | 23.5 mcg |
| Mukaka wakasimbiswa | 2.45 mcg |
| Zai rakabikwa | 1.3 mcg |
| Nyama (huku, turkey uye nyama yenguruve) uye zvekudya zvakajairika | 0.3 mcg |
| Nyama yemombe | 0.18 mcg |
| Huku chiropa | 2 mcg |
| Makedheni sardini mumafuta emuorivhi | 40 mcg |
| Chiropa cheBull | 1.1 mcg |
| Ruomba | 1.53 mcg |
| Yogati | 0.04 mcg |
| Cheddar chizi | 0.32 mcg |
Yakurudzirwa huwandu hwezuva nezuva
Kana kuratidzwa nezuva kusingakwanise kuwana huwandu hwwezuva nezuva hwevhitamini D, zvakakosha kuti huwandu hwacho huwanikwe kuburikidza nechikafu kana vhitamini inowedzera. Muvana kubva pagore rezera uye mune vanhu vakuru vane hutano, kurudziro yezuva nezuva ndeye 15 mcg yevhitamini D, nepo vanhu vakura vachifanira kudya 20 mcg pazuva.
Heano maitiro ekunyatso sunbathe kugadzira vitamini D.
Vitamin D yevadyiwa nyama
Vitamin D inongowanikwa mune zvekudya zvemhuka uye mune zvimwe zvigadzirwa zvakasimbiswa, hazviite kuti uzviwane munzvimbo dzekudyara senge michero, miriwo uye zviyo zvakaita semupunga, gorosi, oats uye quinoa.
Naizvozvo, varimi vanogadzikana kana vegani vasingadyi mazai, mukaka uye zvigadzirwa zvemukaka, vanofanirwa kuwana vhitamini kuburikidza nekushambidza nezuva kana kuburikidza nekuwedzera kunoratidzwa nachiremba kana nyanzvi yezvokudya.
Nguva yekutora vhitamini D kuwedzera
Vitamin D inowedzera inofanirwa kushandiswa kana huwandu hwevhitamini iyi muropa huri pasi peyakajairika, izvo zvinogona kuitika kana munhu achinge asinga zive nezuva kana kana munhu achinge achinja mukumwisa mafuta, sezvazvinogona kuitika kuvanhu akavhiyiwa bariatric, semuenzaniso.
Kushomeka kwakanyanya kwevhitamini iyi muvana kunozivikanwa semarickets uye nevanhu vakuru, osteomalacia, uye zvinodikanwa kuti uite ongororo kuti uone huwandu hwevhitamini iyi muropa, inonzi 25-hydroxyvitamin D, kuona kushomeka kwayo.
Kazhinji, vhitamini D anowedzera anofambidzana neimwe mineral, calcium, sezvo vhitamini D yakakosha mukumwa kwecalcium mumuviri, kurapa seti yeshanduko mune bone bone metabolism, senge osteoporosis.
Izvi zvinowedzera zvinofanirwa kushandiswa pasi pekutungamira kwehunyanzvi, uye zvinogona kukurudzirwa nachiremba kana wezvekudya zvinovaka muviri mumacapsule kana madonhwe. Ona zvimwe nezve vhitamini D yekuwedzera.
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