Maitiro ekuzora zuva kuti ubudise mamwe Vitamin D

Zvemukati

• Nguva yakanakisa yekuzorora nezuva
• Chii chinoitika kana ukashaiwa vhitamini D

Kugadzira vhitamini D zvakachengeteka, iwe unofanirwa kupisa zuva kwemaminetsi gumi nemashanu pazuva, usingashandisi sunscreen. Kune ganda rakasviba kana dema, ino nguva inofanirwa kunge iri maminetsi makumi matatu kusvika paawa rimwe pazuva, nekuti iro rakasviba ganda, zvinonyanya kuomera kugadzira vhitamini D.

Vitamin D inogadzirwa muganda nekupindurwa nekuratidzwa kune ultraviolet B solar radiation (UVB) uye ndiyo sosi huru yeiri vhitamini yemuviri, sekudya kune hupfumi hwevhitamini D, senge hove uye chiropa, hazvipe izvo zvinodikanwa zuva nezuva huwandu hwevhitamini iyi. Tsvaga kuti ndezvipi zvekudya zvaunogona kuwana vhitamini D.

Nguva yakanakisa yekuzorora nezuva

Iyo yakanakisa nguva yekuzorwa nezuva uye kugadzira vhitamini D ndipo apo mumvuri wemuviri uri pasi pehurefu hwayo, izvo zvinowanzoitika pakati pa10am na3pm. Nekudaro, zvakakosha kuti udzivirire kusvibiswa nezuva kwenguva yakareba panguva dzinopisa dzezuva, kazhinji pakati pegumi nembiri na3 masikati, nekuda kwenjodzi yegomarara reganda. Nekudaro, zvakanakisa kudziisa zuva pakati pa10am na12pm, zvine mwero kudzivirira kupisa, kunyanya mushure me11am.

Iyo vhitamini D inogadzirwa nemunhu zvinoenderana nezvinhu zvinoverengeka, senge dunhu raanogara, mwaka, ruvara rweganda, tsika dzekudya uye kunyangwe mhando yehembe dzinoshandiswa. Naizvozvo, kazhinji, kuratidzwa kweanosvika makumi maviri neshanu muzana yemuviri pamusoro pezuva kunoratidzwa, ndiko kuti, kuisa maoko nemakumbo kuzuva, kwemaminitsi mashanu kusvika gumi nemashanu pazuva.

Kuti unyatsogadzira vhitamini D, zvakakosha kuti sunbathe isvike maminetsi gumi nemashanu paganda rakajeka uye maminetsi makumi matatu kusvika paawa imwe yeganda rakasviba. Kushambidza kwezuva kunofanirwa kuitirwa panze, riine ganda rakafumurwa uye risina zvipingamupinyi semafafitera emotokari kana sunscreen, kuitira kuti mwaranzi yeUVB isvike yakanangana neganda rakakura kwazvo.

Vacheche nevakura vanodawo kupisa zuva nezuva kuti vadzivirire kushomeka kwevhitamini D, zvisinei, kutarisirwa kwakakosha kunofanirwa kutorwa pamwe nevakuru, sezvo vachida maminetsi makumi maviri muzuva kuti vabudise huwandu hwakakwana hwevhitamini iyi.

Chii chinoitika kana ukashaiwa vhitamini D

Mhedzisiro huru yekushomeka kwevhitamini D ndeiyi:

• Kushaya simba kwemabhonzo;
• Osteoporosis muvakuru nevakura;
• Osteomalacia muvana;
• Kurwadziwa kwemhasuru uye kushaya simba;
• Yakaderera calcium uye phosphorus muropa;

Kuongororwa kwekushomeka kwevhitamini D kunoitwa kuburikidza nekuongororwa kweropa kunodaidzwa kuti 25 (OH) D, uko hunhu hwakajairwa hwakakura kupfuura 30 ng / ml. Ziva izvo zvinogona kukonzera kushomeka kwevhitamini D.

Tarisa vhidhiyo inotevera uyezve uone kuti ndezvipi zvekudya zvinowedzera mukuwedzera kwevhitamini D: