Iyo Yakanakisa Vegan Sosi yeVitamin D

Zvemukati

• Sei uchida vitamini D?
• Vegan zvinyorwa zvevhitamini D
• Yakasimbiswa mukaka we soy
• Howa
• Zviyo zvakasimbiswa
• Yakasimbiswa jisi reorenji
• Yakasimbiswa mukaka wemamondi
• Yakasimbiswa mukaka wemupunga
• Zuva
• Ko zvakadii zvekuwedzera?
• Yakawanda sei vhitamini D yaunoda?
• Ndezvipi zviratidzo zvekushomeka kwevhitamini D?
• Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Kana iwe uchidya chikafu chevegan, kuwana zvakakwana vitamini D zuva rega rega kunogona kunetsa. Zvizhinji zvezvikafu zvakakwirira muvhitamini D, salmon, mazai emazai, uye hove, hazvifariri vegan.

Kutora huwandu hwakakwana hwevhitamini D kunogona kuoma, kunyangwe kune vanhu vasiri vegan. Chimwe chidzidzo chakawana kuti veAmerica vanogona kunge vasina vhitamini D.

Muchikamu chino, tichatarisa kwakanyanya mavitamini D evagans, kushanda kwezvokuwedzera, uye nemabatiro aungaita kudya kwako kwevhitamini yakakosha iyi.

Sei uchida vitamini D?

Basa ra Vitamin D rekutanga kubatsira muviri wako kutora calcium nephosphorus kubva kuchikafu.

Ose aya maminera akakosha mukuchengetedza mapfupa ane hutano. Vanhu vasingawani huwandu hwakakwana hwevhitamini D vari panjodzi yakakura yekuvandudza mapfupa asina kusimba.

Ma immune immune ako anodawo vhitamini D kuti ishande zvakanaka. inoratidza kuti kushomeka kwevhitamini D kwakabatana nekuwedzera kwe autoimmune nyaya uye yakanyanya njodzi yekuvandudza hutachiona.

Sekureva kwaa, vanhu vane huwandu hwakaderera hwevhitamini D vanogona zvakare kuve panjodzi huru yekuora mwoyo kupfuura vanhu vane hutano hwakakwana hwevhitamini.

Iko kune kuratidza kuti vhitamini D inogona kutora chinzvimbo nekudzivirira gomarara, asi kutsvagurudza hakuna kukwana panguva ino.

Pane zvekare zvinoratidza kuti vhitamini D inogona kudzora njodzi yehosha yemoyo, asi kumwe kutsvagurudza kunodiwa.

Vegan zvinyorwa zvevhitamini D

Vitamin D yakasarudzika ichienzaniswa nemamwe mavitamini. Kunyangwe iwe uchikwanisa kuiwana kubva kunzvimbo dzakasiyana siyana dzekudya, muviri wako unogona zvakare kuzviita. Kana iwe ukaisa pachena ganda rako kuchiedza chezuva, muviri wako unokwanisa kushandura cholesterol kuita vitamini D, iyo inoshandawo sehormone.

Zvizhinji zvezvikafu zvakanyanya muvhitamini D zvinobva kumhuka. Nekudaro, kune akanaka masosi eiri vhitamini ayo ane vegan-ane hushamwari.

Unogona kuona vhitamini D zvemukati zvakanyorwa muma micrograms (mcg kana μg) kana epasi rose mayunitsi (IU). Microgram yevhitamini D yakaenzana ne.

Heano mamwe emhando dzakanakisa vegan mavitamini D.

Yakasimbiswa mukaka we soy

Imwe kapu yemukaka we soy yakasimbiswa ne vitamini D ine 2.9 mcg (116 IU) ye vitamini D.

Izvo zvakakosha kuti utarise chinyorwa usati watenga mhando yemukaka we soy kuti uone kana vhitamini D inosanganisirwa. Mhando dzisina kusimbiswa dzine zvishoma vhitamini D.

Howa

Howa ndeimwe chete yezvinowanikwa zvirimwa zvine huwandu hwakakura hwevhitamini D.

Howa hunorimwa murima hunogona kunge husine huwandu hwakakura hwevitamin D. Zvisinei, howa hunoburitswa kune ultraviolet mwenje kana ichikura inogona kunge iine mazana mana nemakumi mashanu emakumi mana emakumi mana emamiriyoni pa100 gram inoshanda.

Howa hune vhitamini D-2, nepo zvigadzirwa zvemhuka zvine vhitamini D-3. awana kuti vhitamini D-2 inogona kunge isingawanikwe sevhitamini D-3 asi inogona kusimudza mavhitamini D mazinga.

Zviyo zvakasimbiswa

Zviyo zvakawanda zvemangwanani uye zvigadzirwa zveoatmeal zvakasimbiswa ne vitamini D. Zviyo zvakasimbiswa ne vitamini D zvinowanzo nyora vhitamini mune ruzivo rwehutano.

Huwandu hwevhitamini D hunowanikwa muzviyo zvakasimbiswa hunogona kusiyana pakati pezvikwata. Mazhinji anowanzo kuve pakati pe0.2 kusvika 2.5 mcg (8 kusvika 100 IU) pakushanda.

Yakasimbiswa jisi reorenji

Haasi ese majusi eorenji akasimbiswa nevhitamini D. Zvisinei, mhando dzakasimbiswa dzinogona kuve ne2,5 mcg (100 IU) pakushanda.

Majusi akasimbiswa ne vitamini D anowanzo taura izvi pane kavha.

Yakasimbiswa mukaka wemamondi

Mukaka weamondi wakasimbiswa une inenge 2.4 mcg (96 IU) yevhitamini D pakushanda. Mhando dzakawanda dzemukaka wemarmond dzakasimbiswa ne calcium.

Yakasimbiswa mukaka wemupunga

Mukaka wemupunga wakasimbiswa ne Vitamin D ine inenge 2.4 mcg (96 IU) pakushanda. Mimwe mhando yemukaka wemupunga inogona zvakare kusimbiswa nezvimwe zvinovaka muviri zvakaita sevhitamini A uye vhitamini B-12

Zuva

Kunyangwe kupenya kwezuva kusiri chikafu, icho chikuru sosi yevhitamini D yevegans.

Kubuda muzuva kwemaminitsi gumi kusvika makumi matatu katatu pasvondo zvinokwana kuvanhu vazhinji. Nekudaro, vanhu vane ganda rakasviba vangangoda kuwedzerwa kwezuva kupfuura vanhu vane ganda rakajeka kuti vawane iwo mabhenefiti akafanana.

Edza kudzikisira kusvibiswa kwezuva rako, sezvo nguva yakawandisa yakashandiswa muzuva inogona kukuvadza ganda rako, kukonzera kupisa kwezuva, uye kuwedzera njodzi yako yekenza yeganda.

Ko zvakadii zvekuwedzera?

Vitamin D zvinowedzera ndeimwe sarudzo yekusimudzira kutora kwako vhitamini iyi kana iwe uchidya vegan chikafu. Haasi ese mavitamini D anowedzera ane vegan-ane hushamwari, saka ive shuwa yekutsvagisa chimbo usati watenga chinowedzerwa.

Kuti uwedzere kunwa, zvinokurudzirwa kuti utore zvinowedzera vhitamini D nechikafu. Chikafu chakakwirisa mumafuta, semakotapeya, nzungu, uye mhodzi, zvinonyanya kubatsira nekuwedzera kunwiswa kwevhitamini D muropa rako.

Sekureva kwemumwe, vanhu vakatora vhitamini D-3 zvinowedzera zvine kudya kwakakora-mafuta vaive ne32 muzana yakakwira vhitamini D muropa mushure memaawa gumi nemaviri zvichienzaniswa nevanhu vaidya chikafu chisina mafuta.

Heano mashoma mabhureki ayo anopa vegan-inoshamwaridzika vhitamini D inowedzera.

• Chiremba Wakanakisisa Vegan D3
• Nyika Hupenyu Vegan D3
• MRM Vegan Vitamin D3

Yakawanda sei vhitamini D yaunoda?

Huwandu hwevhitamini D hwaunoda zuva rega rega zvinoenderana nezera rako.

Zvinoenderana neNational Institutes of Health, avhareji yekudya kwezuva nezuva 400 kusvika 800 IU, kana 10 kusvika ku20 micrograms, inokwana vanopfuura zvikamu makumi mapfumbamwe nezvinomwe kubva muzana zvevanhu.

Heano akakurudzira kudya kwezuva nezuva kwevhitamini D zvichienderana nezera:

• Vacheche (0-12 mwedzi): 400 IU
• Vana (1-13): 600 IU
• Vechidiki: 600 IU
• Vakuru 70 uye pasi: 600 IU
• Vakuru vanopfuura makumi manomwe: 800 IU

Iyo yekumusoro yakachengeteka muganho wekudya vhitamini D wevanhu vane makore gumi nemapfumbamwe uye pamusoro ndeye 4,000 IU pazuva. Kutora zvakawandisa kunogona kukonzera zvinotevera zviratidzo.

• kurasikirwa nenzara
• kusvotwa
• kurutsa
• kuvimbiswa
• kushaya simba
• kuonda

Kuwana yakawandisa vhitamini D kunogona zvakare kukwidza calcium mazinga muropa rako. Kuwedzeredza calcium kunogona kukonzera kusagadzikana kwemwoyo uye kusagadzikana.

Ndezvipi zviratidzo zvekushomeka kwevhitamini D?

Kushomeka kweVitamin D kunogona kukonzera matambudziko akati wandei ehutano. Iwe uri panjodzi huru yekukudziridza kushomeka kana ukasawana kugara uchionekwa nezuva.

African American nevanhu veSpanish vari panjodzi yepamusoro yekukudziridza kushomeka kwevhitamini D.

Zvimwe zviratidzo zvevhitamini D yakaderera zvinosanganisira zvinotevera:

• kushaya simba kwema immune
• mapfupa asina simba
• kuora mwoyo
• kuneta
• kunonoka ronda kupora
• kurasikirwa nevhudzi

Chinokosha

Kana iwe ukadya chikafu chevegan, kuwana zvakakwana vitamini D kunogona kunetsa, asi pane nzira dzekuwedzera yako kudya izvo zvisingabatanidze mhuka mhuka.

Zviyo uye kutsiva kwemukaka zvakasimbiswa ne vhitamini D ndidzo mbiri dzeakanyanya kunaka mavhitamini D ezvokudya. Kutora vhitamini D yekuwedzera ezuva nezuva kunogona zvakare kubatsira iwe kusimudzira ako mazinga.

Kufumura ganda rako kuchiedza chezuva kunogona zvakare kuwedzera muviri wako vhitamini D kugadzirwa. Kune vanhu vazhinji, maminetsi gumi kusvika makumi matatu katatu pasvondo anokwana.