Uri Kutora Yako Vitamin D Yekuwedzera Yakashata?

Zvemukati

• Ongororo ye

Kana iwe uchinge uchinge uchisanganisa vhitamini D yekuwedzera mune yako yezuva regimen, iwe uri pane chimwe chinhu: Vazhinji vedu vane inadequete mazinga eD-kunyanya munguva yechando-uye kutsvagurudza kwagara kuchiratidza kuti mazinga epamusoro anogona kubatanidzwa nechando uye dzihwa kudzivirira.

Zvisinei, tsvakurudzo ichangobva kuitika mu Zvinyorwa zveChikamiro cheNutrition uye Dietics inoratidza kuti iyo nzira iwe unotora dosi rako rezuva nezuva rinogona kunge rakakosha sekutora. Muchokwadi, vaongorori vakaona kuti mabhenefiti aunokohwa kubva kune vhitamini D yekuwedzera inowanzoenderana nekuwanda kwemafuta auri kudya nekudya kwega kwega. Muchidzidzo ichi, mapoka matatu evanhu akadya kudya kwemangwanani katatu kwakasiyana: sarudzo isina mafuta, sarudzo yakaderera-mafuta, uye sarudzo ine mafuta akawanda pamwe ne50,000 IU vitamin D-3 yekuwedzera. Ongorora: Iyi idosi yakakura kwazvo, inoshandiswa kiriniki mune varwere vanofarira kamwe kamwe pamwedzi kuwedzera pane pane dosi rezuva nezuva. Masayendisiti akaishandisa muchidzidzo nekuti chinoburitsa pachena kuwoneka kwevhitamini D muropa, munyori wekudzidza Bess Dawson-Hughes, MD anotsanangura. (Kune vechidiki vechidiki vane hutano, 600 kusvika 800 IU pazuva inowanzokwana, anodaro.)

Zvakaguma nei? Boka raive rakadya chikafu chakakora-mafuta rakaratidza 32 muzana yakakura yevhitamini D yekumwa kupfuura iro boka raidya chikafu chisina mafuta.

Kufanana nemamwe mavhitaminzi akadai seA, E, uye K, vhitamini D ine mafuta-akanyungudika, saka muviri wako unoda vamwe mafuta ekudya kuti ukwanise kutora izvo zvakanaka zvinhu. Kuti uve nechokwadi chekuti uri kukohwa zvakazara mabhenefiti, edza kusanganisa zvekudya zvakaita semazai, makotapeya, maflakisi, kana mafuta akazara chezi kana yogati (bhonasi, mukaka unowanzo kuve vhitamini D yakasimbiswa!) Muchikafu chaunodya neako sushine vhitamini.

Ongororo ye