6 Kwakanaka Zvitubu zveVitamin D yeVarimi

Zvemukati

• 1. Zuva
• 2. Humwe howa
• 3. Mazai emazai
• 4. Cheese
• 5. Kudya kwakasimbiswa
• 6. Zvokuwedzera
• Chinokosha

Vitamin D, inozivikanwawo sezuva rinopenya vhitamini, iine mafuta-akanyunguduka vhitamini yakakosha kune hutano hwakakwana.

Inobatsira muviri wako kunwa calcium uye nekuchengetedza yakakwana serum magnesium uye phosphate kuwanda - zvitatu zvinovaka muviri zvakakosha kumeno ako, mhasuru, uye mapfupa. Inotambawo mabasa akakosha mukukura kwehuropi, kushanda kwemoyo, immune system yako, uye hutano hwepfungwa.

Low vitamini D mazinga akapararira pasirese. Zviratidzo zvekushomeka zvinosanganisira kuneta, kurwadziwa kwemhasuru, mapfupa asina kusimba, uye - muvana - kukura kunodzikira (, 2).

Kuchengetedza huwandu hwakaringana, vana vari pasi pemwedzi gumi nemaviri vanofanirwa kuwana 400 IU (10 mcg) yevhitamini D zuva rega rega, nepo vana vane makore 1-31 vachifanira kuwana 600 IU (15 mcg) zuva nezuva. Vakuru uye vakadzi vane nhumbu kana vanoyamwisa vanofanirwa kuve mazana matanhatu nemazana masere IU (15 ne20 mcg) pazuva, zvichiteerana (2).

Asi, zvikafu zvishoma kwazvo zvine vhitamini iyi, uye izvo izvo zvinowanzo zvigadzirwa zvemhuka. Nekudaro, zvinogona kuve zvakaoma kuwana zvakakwana zveichi chikafu kubva kuchikafu chako, kunyanya kana uri miriwo kana vegan.

Panguva imwecheteyo, zvishoma zvekudya uye matekiniki zvinogona kukupa iwe kukurudzira.

Heano matanho matanhatu akanaka evhitamin D kune vezvinodyiwa - mamwe acho akakodzera vegans, futi.

1. Zuva

Ganda rako rinogona kuburitsa vhitamini D kana ratarisana nemwaranzi yezuva inonzi ultraviolet B (UVB). Vazhinji vanhu vanowana imwe yavo vhitamini D nenzira iyi.

Sekureva kweNational Institute of Health (NIH), kufumura kumeso kwako, maoko, makumbo, kana kudzoka kuzuva kwezuva kwemaminetsi mashanu kusvika makumi maviri pasvondo - pasina sunscreen - zvinowanzo kwana kuti zviite zvakakwana mavitamini D mazinga (3).

Nekudaro, zvinoenderana nenzvimbo yaunogara kana mamiriro ekunze, zvinogona kunge zvisingaite kuzadzikisa mwero wekuratidzwa kwezuva wakanangana.

Zvimwezve zvinhu, senge mwaka, nguva yezuva, uye mwero wekusvibisa kana utsi, pamwe nezera rako, ruvara rweganda, uye kushandiswa kwezuva, zvinokanganisa kugona kweganda rako kugadzira vhitamini D (2) yakakwana.

Semuenzaniso, utsi kana zuva rakawandisa rinogona kudzora simba re UV UV kusvika pamakumi matanhatu muzana. Zvakare, vakuru vakuru uye avo vane rakasviba ganda toni vangangoda zvakati rebei kupfuura maminetsi makumi matatu ekuratidzwa kwezuva kuti vagadzire zvakakwana vitamini D (3).

Izvo zvakati, kuwedzerwa kwezuva kubuda kwezuva kunogona kuwedzera njodzi yako yekenza yeganda. Nekudaro, iyo American Academy yeDermatology inokurudzira vanhu kuti vasavimbe nezuva sezvavanowana vhitamini D ().

Ganda rako rinogadzira vhitamini D zvichitevera kujeka kuzuva. Zvisinei, zvinhu zvakati wandei zvinogona kudzikisira muviri wako vhitamini D chizvarwa, uye kuwandisa kwezuva kubuda hakukurudzirwe, nekuti zvinogona kukwidza njodzi yako yekenza yeganda.

2. Humwe howa

Howa hune kugona kwakasiyana kugadzira vhitamini D kana yaiswa pachena kune UV mwenje. Izvi zvinoita kuti ive yega inodyiwa sosi sosi vhitamini D (,,).

Semuenzaniso, howa hwesango uye neyakagadzirwa pachena kune UV mwenje inogona kuzvirumbidza chero pakati pe154 ne1,136 IU (3.8 ne28 mcg) yevhitamini D pa3,5-ounce (100-gramu) ichishumira (,,,).

Uyezve, yavo vhitamini D zvemukati zvinoramba zvakakwirira kwenguva yehurefu hwavo uye zvinoita kunge zvinobudirira mukukwirisa huwandu hweiyo vhitamini mumuviri wako sevhitamini D inowedzera (,).

Izvo zvakati, howa hwakawanda hwekutengesa hunorimwa murima uye hauna kuratidzwa nemwenje we UV, zvinoreva kuti anogona kunge aine vhitamini D shoma).

Paunenge uchitenga, tsvaga chinyorwa pane chinyorwa chinotaura nezvevhitamini D zvemukati. Kana iwe uchinetseka kutsvaga howa hwakazarurirwa nemwenje we UV, unogona kuve nerombo rakanaka padura rako rekudya chikafu kana musika wevarimi - uyo unowanzo kutakura howa hwesango.

Ramba uchifunga kuti haazi ese howa hwesango anodyiwa. Kudya zvine muchetura kunogona kukonzera zviratidzo kubva pakunyungudika zvishoma kusvika kukundikana kwemitezo uye kunyangwe rufu. Saka nekudaro, haufanire kufura kune ako hwowa howa kunze kwekunge iwe uine hunyanzvi wakadzidziswa (,).

UV-yakafumurwa howa hune huwandu hwakasiyana hwevhitamini D uye inoita kunge inoshanda mukusimudzira mavitamini D mazinga seanowedzera. Nekudaro, hwowa hwakawanda hunorimwa kazhinji hahuna kuratidzwa kumwaranzi yeUV uye vanochengeta zvishoma zvevhitamini iyi.

3. Mazai emazai

Mazai emazai anopa vhitamini D, kunyange iwo huwandu hwayo chaihwo hunovimba zvakanyanya pakudya kwehuku nekuwana kwekunze.

Semuenzaniso, mazai akachekwa kubva kuhuku anodyiswa vhitamini-D-yakasimbiswa chikafu inogona kutakura inosvika ku6,000 IU (150 mcg) pa yolk, nepo mazai ehuku anopiwa chikafu chinowanzove ane 18-39 IU chete (0.4-1 mcg) (,).

Saizvozvowo, huku dzinobvumidzwa kufamba-famba panze dzinoburitswa muchiedza chezuva uye dzinowanzoisa mazai ayo anozvirumbidza zvakapetwa ka3-4 vhitamini D kupfuura ehuku dzakakwirirwa mumba (,,).

Mahara-akasarudzika kana mazai echinyakare anowanzove ane vhitamini yakawanda. Chitauro chinogona zvakare kuratidza kuti mazai akafumiswa neino chikafu.

Mazai emazai anogona kupa huwandu hwakawanda hwevhitamini D, kunyanya kana mazai akachekwa kubva kuhuku yakapihwa chikafu chakafumiswa kana kubvumidzwa kutenderera kunze.

4. Cheese

Cheese yakasikwa sosi vhitamini D, kunyange iri shoma kwazvo.

Mhando zhinji dzine 8-24 IU (0.2-0.6 mcg) yevhitamini D pa2-ounce (50-gramu) inoshumira. Nhanho dzinosiyana zvichienderana nenzira iyo chizi inogadzirwa.

Fontina, Monterey, uye Cheddar cheeses vanozvirumbidza zvakanyanya, nepo mozzarella ine zvishoma. Mhando nyoro senge kottage, ricotta, kana cream cheeses dzinopa dzinenge dzisina vhitamini D (,,).

Dzimwe mhando dzinogona zvakare kusimbiswa ne vhitamini D, uye izvi zvinoratidzwa pane chinyorwa kana chinongedzo chinyorwa.

Cheese yakasikwa sosi vhitamini D, kunyange iri shoma kwazvo. Cheddar, Fontina, uye Monterey vanozvirumbidza zvishoma.

5. Kudya kwakasimbiswa

Kunyangwe hazvo zvimwe zvekudya zvine hushoma hwevhitamini D, zvigadzirwa zvakasiyana zvinosimbiswa neichi chikafu. Kunyangwe zviyero zvekusimbisa zvichisiyana nenyika, zvishoma zvezvikafu izvi zvinosanganisira:

• Mukaka wemombe. Zvichienderana nenyika yaunogara, unogona kutarisira 1 mukombe (240 ml) yemukaka unosvika 120 IU (3 mcg) yevhitamini D (,).
• Zvinwiwa zveNondairy. Dyara mairi sosi, mupunga, hemp, oat, kana mukaka weamondi - pamwe nejusi reorenji - zvinowanzo simbiswa neyakaenzana vhitamini D semukaka wemombe. Vanogona kupa kusvika ku100 IU (2.5 mcg) yevhitamini D pa1 kapu (240 ml) (,,,).
• Yogati. Mamwe maoiri emukaka uye nondairy akasimbiswa muvhitamini D, ichipa makumi mashanu nemaviri IU (1.3 mcg) yevhitamini iyi pa3,5 ounces (100 gramu).
• Tofu. Haasi ese ma tofus akasimbiswa, asi iwo ayo ari kupihwa anotenderedza zana IU (2.5 mcg) pa 3.5 ounces (100 gramu) (,).
• Zviyo zvinopisa uye zvinotonhora. Oatmeal uye yakagadzirira-kudya-zviyo zvinowanzo simbiswa ne vhitamini D, ine 1/2 mukombe (120 magiramu) inopa kusvika ku120 IU (3 mcg), zvinoenderana nemhando dzakasiyana (,,).
• Margarine. Kusiyana ne butter, iyo isingawanzo kusimbiswa ne vhitamini D, akawanda margarine anowedzera ichi chikafu. Supuni imwe (14 gramu) inowanzo kupa kutenderera makumi maviri IU (0.5 mcg) ().

Nekuda kwekusaenzana kwemiyero yekusimbisa pakati penyika, kutarisa chikafu chemidziyo kana chinyorwa chekudya kunoramba iri nzira yakanakisa yekuona kana yakasimbiswa muvhitamini D uye yakawanda sei.

Zvakawanda zvakajairika zvekudya uye zvinwiwa, zvinosanganisira zvemukaka uye nondairy minyu, pamwe nezvimwe zviyo, zvakasimbiswa nevhitamini D. Nekuti zviyero zvinosiyana pakati penyika, zviri nani kuverenga zvakanyorwa zvakanyatsonaka.

6. Zvokuwedzera

Kana iwe uine hanya iwe unogona kunge usiri kuwana yakakwana vitamini D kubva pane yako dhayeti, zvinowedzera zvinogona kuita seyakavimbika uye inowirirana sosi. Izvi zvinouya nenzira mbiri ():

• Vhitamini D2: inowanzo kukohwewa kubva mbiriso kana howa hunoratidzwa kune UV mwaranzi
• Vhitamini D3: kazhinji inotorwa kubva kumafuta ehove kana makushe emakwai, ane mafomu evegan achangobva kugadzirwa kubva kuchena

Kana ikatorwa muhombe muhombe ye50,000 IU (1,250 mcg) kana kupfuura, vhitamini D3 inoita kunge inoshanda mukusimudzira nekuchengetedza huwandu hweropa hwevhitamini D kupfuura D2.

Asi, kana ikatorwa muzvidiki, madhiri ezuva nezuva, mukana weD3 pamusoro peD2 unoratidzika kunge uri mudiki ().

Iwe unogona kutaurira kuti ndeupi mhando yako yekuwedzera ine ine nekuverenga iyo label. Mazhinji lichen-yakatorwa D3 inowedzera zvakare inowedzera vegan chitupa.

Nekuti vhitamini D ine yakasviba-mafuta, kuidya nemafuta ezvikafu kunogona kubatsira kuwedzera ayo kutora ().

Ramba uchifunga kuti Reference Yemazuva ese Inodya (RDI) ndeye 400-800 IU (10-20 mcg), zvinoenderana nezvinhu zvakaita sezera nepamuviri. Kupfuura iyi dosi kwenguva yakareba haina kukurudzirwa, nekuti inogona kukonzera huturu ().

Zviratidzo zvevhitamini D zvine chepfu zvinogona kusanganisira kuvhiringidzika, kunetseka kuisa pfungwa, kushushikana, kurwadziwa nemudumbu, kurutsa, kuwedzerwa kweropa, kurasikirwa kwekunzwa, psychosis, uye - muzviitiko zvakanyanya - itsvo kutadza uye coma ().

Zvekuwedzera ndezvakavimbika uye zvinowirirana sosi yevhitamini D. Izvo zvinonyanya kudyiwa musanganiswa nezvakakora zvekudya uye hazvifanirwe kutorwa muhuwandu hunopfuura iyo RDI kwenguva yakareba.

Chinokosha

Kunyangwe vhitamini D ichitamba zvakati wandei zvakakosha mumuviri wako, zvidyiwa zvishoma zvakasikwa zvirimo - uye zvinomera zvezvirimwa kana vegan zvakanyanya kushomeka.

Kushandisa nguva muzuva inzira huru yekusimudzira nhanho dzako, asi izvi hazvigoneke kune wese munhu.

Saka nekudaro, iwe unogona kuyedza chikafu senge howa hwesango, mazai emazai, kana zvinhu zvakafumiswa ne vhitamini D. Zvokuwedzera ndeimwe sarudzo.

Kana iwe uine hanya kuti iwe unogona kunge uine mashoma masosi eiri vhitamini, taura nemupi wako wezvehutano mupi.