Vitamini D chakudya ndi udindo wake kwa thupi

Vitamini D mu chikhalidwe, pali mitundu ingapo. Mu mankhwala, ndi yothandiza ali mitundu iwiri yokha - vitamini D2 ndi vitamini D3. mavitamini awiriwa amatchedwa vitamini D. Izi vitamini mafuta-sungunuka kuti si anawonongedwa ndi kutentha ndipo alibe kupasuka mu madzi.

Pofuna kupeza chofunika tsiku kuchuluka kwa vitamini yofunika imeneyi, chabe tsiku lililonse kwa mphindi makumi awiri kapena makumi atatu poyera kulongosola dzuwa. Koma chikhalidwe ichi kumodzi si nthawi zonse zotheka. Komanso, kaphatikizidwe wa vitamini D m'thupi amachepetsa ndi zaka. Choncho, tsiku lililonse mwa kudya zakudya zokhala ndi vitamini D, n'zotheka amapanga malo kutero. Waukulu ntchito vitamini D ndi mphamvu yake kuyamwa kashiamu mu thupi ndi malangizo kashiamu ndi phosphorous kagayidwe.

Vitamini D mu zakudya n'kofunika kwambiri makamaka kwa akazi, chifukwa iwo ali mu ndondomeko ya mimba ndi mkaka wa m'mawere kutaya kashiamu ambiri kwambiri. Anadya unamwino kapena amayi apakati pali kusowa kwa vitamini D, ndiye ndi m'badwo akazi otere angathe kufooka kwa mafupa - matenda oopsa amene pali kupatulira fupa minofu ndi kusamvana. Komanso, vitamini D chakudya n'kofunika kuti clotting magazi, wathanzi kukula fupa, ntchito bwinobwino mtima ndi kusintha ntchito za mantha dongosolo lonse. Ndi vitamini imeneyi kuchiza matenda ocular ndi mitundu ina ya rickets ndi nyamakazi. kufunika Daily thupi mavitamini yofunika iyi ndi yosiyana ndi chikhalidwe cha thupi ndi msinkhu wa munthu. Akuluakulu kwa zaka makumi asanu muyenera zana kapena mazana awiri IU (wina IU ndi 0.025 mcg otchedwa cholecalciferol). Achinyamata komanso ana ayenera kudya 500ME. anthu okalamba amafunika 700ME patsiku. Unamwino amayi ndi amayi apakati - kuchokera zala mazana asanu IU patsiku. Akhanda ayenera kukhala wochokera mazana awiri IU mazana atatu patsiku.

Vitamini D chakudya zili mkaka, masamba mafuta, ndi tchizi curd, yolk yaiwisi, chiwindi, nsomba mafuta nsomba, hering'i, nsomba ya makerele, nsomba, nsomba ya makerele. Ambiri amakhulupirira kuti mkaka lili kwambiri vitamini d. Sizowona ndithu. Choyamba, kuchuluka pali zochepa kwambiri kuposa nsomba, ndipo kachiwiri mu mkaka lili phosphorous, amene kumathandiza mayamwidwe wa vitamini d. Vitamini D amapezeka mu zakudya, ndipo ngakhale mu oatmeal, parsley, zitsamba zina, mbatata. Kuti zitsamba munali vitamini D monga nyemba, nettle, dandelion amadyera, horsetail. Kuwonjezera zili vitamini D mu mkaka, iwo munali amaposa vitamini B12. Komanso, vitamini izi zimapezeka akadali dzira yolk tchizi, aliyense yisiti mpiru amadyera, kaloti ndi radish mu soya, saladi, anyezi wobiriwira, ng'ombe, nyama yamwana wang'ombe ndi nkhumba chiwindi. Tirigu zinamera, Seaweed, sipinachi, nyamayi ndi nkhanu muli vitamini B12 wambiri chokwanira.

Zamgululi zokhala ndi Vitamini B12 ndi zothandiza kusintha mafuta ndi zimam'patsa kagayidwe mu thupi. Komanso, vitamini imeneyi kumatanthauza mapangidwe magazi, magazi m'thupi angathe pa kusowa kwake. Zizindikiro zazikulu vitamini B12 akusowa monga kutopa nthawi zonse, lilime moto, amavutika kuyenda, kutopa, matenda m'mimba, kupweteka miyendo. Atatu micrograms vitamini B12 - ichi ndi mlingo osachepera ofunika thupi tsiku lililonse. Mwa kudya wochepa kwambiri zakudya nyama (nyama, mazira, mkaka), thupi amalandira ndalama kofunika B12 iye. Zamasamba nthawi zambiri akhoza kusiya vitamini yofunikayi. Mulimonsemo, aliyense ayenera kuwunika zakudya zawo. Izi kukhutitsa thupi ndi zofunika kwa chamoyo wabwinobwino wa mavitamini ndi zinthu zina zopindulitsa.