Equkethe vitamin D? Imikhiqizo kangcono impilo umndeni

Wonke umuntu uyazi ukuthi amavithamini ngoba umzimba likhulu kakhulu. Amavithamini alawule ukusebenza kwazo zonke izinhlaka futhi izinhlelo, ukugcina umsebenzi evamile. Ukuze Vitamin ngalunye ngokuhlukile kukhona umcabango we imfuneko nsuku zonke. Uma umuntu uthola imfuneko nsuku zonke amavithamini nsuku zonke, emzimbeni umsebenzi wakhe ayisona yini amaphesenti ayikhulu. Uma lesi sifo hhayi wanelisa ke kancane kancane ziyaphuma izimo ukuntula ezenzeka iziyaluyalu ukusebenza kwezitho izinhlelo zomzimba womuntu.

Ngeshwa, njengoba singathanda bathande, hhayi amavithamini zinganqwabelana ukuze zisetshenziswe esikhathini esizayo. Okubalulekile ukuhlonipha imibandela engayitholi nsuku zonke umthamo esithunyweni Vitamin.

Phakathi izinto eziningi, ezaziwa ngokuthi amavithamini, kubalulekile ukuze Vitamin womuntu D. udlala imfuneko nsuku zonke le nto kuyinto: izingane kanye nabantu abadala - 10 mcg / ngosuku; asebekhulile, abesifazane abakhulelwe ngoba izifo ezahlukene - 15 mg / usuku. Lo vithamini uhlukile umuntu uyakwazi synthesize ngokwakho bese ukuhlanganisa amanye ukudla. Ake sibone, equkethe -vitamin D kakhulu?

Ukukhanya kwelanga - umthombo vitamin D

Ngaphansi isenzo emisebeni ultraviolet esikhumbeni uqala ukwakha Kudingekile ngathi izidakamizwa. Ngaphezu kwalokho, e ezahlukene izinhlobo isikhumba futhi ngaphansi kwezimo zemvelo ezihlukahlukene vitamin D kwakhiwa ehlukile. babonakala bethambekele kakhulu izinqaba isikhumba ukukhanya. isikhumba Dark ukukhiqiza esilinganayo kumele kube isikhathi eside futhi elangeni. Isimo edolobheni umoya ohlanzekile futhi udlala indima enkulu. Emadolobheni angcolile kwelanga uthole eziyinkimbinkimbi kakhulu, futhi vitamin D akhiqizwa isikhumba kancane. Isikhathi esingcono kakhulu sokuba bethamele ilanga: ekuseni emahoreni angu-12. Ngalesi sikhathi, imisebe yelanga yiwona nolaka okungenani, futhi umoya ungekho ahlanzekile.

Kanjani ukuze uthole vitamin D ekudleni?

Kodwa kuthiwani uma liguqubele nokukhanya kwelanga akakuboni amasonto? Ukuze ezifundeni eziningi zaseRussia lesi simanga akuyona into engavamile. Impendulo isobala: ku nemibandela kwelanga ukuntula kufanele kufakwe ekudleni ukudla okunothe ketshezi Kudingekile ngathi. Umbuzo ezinengqondo kuphakama: equkethe vitamin D ne nezinye izakhi? Kukhona imikhiqizo lapho okuqukethwe kwalesi sakhi onganelisa isidingo zomzimba womuntu. Lezi zihlanganisa:

• uwoyela Fish - yilokhu iqukethe vitamin D ngamanani amakhulu. Ijaji: 100 g lo mkhiqizo 0.21 mg Vitamin eziyigugu. It kuvela ukuthi 5 kuphela g samafutha inhlanzi bahlangabezane nemfuneko womuntu nsuku zonke kavithamini D. Ngaphezu kwalokho, uwoyela inhlanzi normalizes lipid umzimba emzimbeni futhi ikhuthaza kwesisindo. ukusetshenziswa njalo lo mkhiqizo imilingo kwenza hair obukhulu, nilalela, kusiza rejuvenate isikhumba, ine anti-histamine nemiphumela eqeda ukuvuvukala futhi kunciphisa ingozi kwamathambo. Ngaphambili, uwoyela cod kwesibindi bethukile nephunga abukhali futhi singathandeki futhi izidakamizwa yesimanje enhle uphawu isitsha futhi akusho ukuhogela. Ngaphambi kokuba uthenge namafutha kafishi ekhemisi, ubuze udokotela wakho, njengoba kukhona eziningi Izimo.
• inhlanzi Marine. Kulapho equkethwe uvithamini D, futhi kukhona polyunsaturated okunamafutha acid e esiningi. Izinhlobonhlobo izinhlanzi zasolwandle nge high lokucuketfwe fat - imithombo ecebile kavithamini D, ikakhulukazi cod futhi i-halibut. Inani ezincane eziqukethwe herring (2.9 g / 100 g umkhiqizo), mackerel tuna (3 g / 100 g umkhiqizo). okuhlushwa enkulu yama-vitamin D ungaphakathi izinhlanzi isibindi. Ukudla ulwandle okunamafutha inhlanzi, kuyokhulisa umzimba nge esiyingqayizivele omega-acid, okuyinto yelule ngobusha futhi alwe no-atherosclerosis.
• Amaqanda, ikakhulukazi isikhuphasha, - lokho iqukethe vitamin E e isamba 4.5 micrograms 100 g ngalinye Lo mkhiqizo iyatholakala, equkethe vitamin E kanye A. konke kunengxenye ukumuncwa engcono. Ngaphezu kwalokho, e-isikhuphasha iqukethe lecithin kuyinto eyigugu, onikeza kuyaqina of emisipheni.
• Isibindi, yenkomo, ingulube noma inkukhu - yini uthanda? Isibindi zingatholakala 100 0.4 mcg kavithamini D. Ngaphezu kwalokho, isibindi - umkhiqizo equkethe uvithamini A, a abalulekile amaprotheni, ngensimbi nethusi, okuyinto basuke kalula kugaywe futhi ukuvikela umzimba kusuka igazi.
• Fat imikhiqizo yobisi: ibhotela, ukhilimu omuncu, ukhilimu - uvithamini A lapho mayelana 0.2 mg. Dairy imikhiqizo calcium ne phosphorus, iziphi kahle amuncwa imbonga kavithamini D.

Ngemva kokuhlola uhlu, manje wazi, equkethe kavithamini D. Qiniseka ukuthi ufake ekudleni kwalezi ukudla futhi uhlale unempilo. Kubalulekile ukwazi ukuthi lesi Vitamin kuyinto ngempela lukhuthazelela ukwelashwa ukushisa, kodwa libhujiswa kokukhanya nomoya.

Kanjani ukuba inyama?

Inyama ngubani ukuwakhipha kusuka ekudleni kwakho yonke imikhiqizo yezilwane, futhi kufanele kubonise, equkethe kavithamini D. inyama kufanele sinake walnuts, amakhowe, i-parsley, i-oats, izimbabazane, alfalfa kanye dandelion. Kodwa okuqukethwe mikhiqizo yemifino vitamin D lincane kakhulu futhi kuyoba nzima ezakha eshodayo, ukudla kuphela ukudla. Ukuze Esimweni esinjalo kuyodingeka ukukufaka ekudleni uwoyela inhlanzi, lokho iqukethe vitamin D inqwaba.

Indlela ewusizo vitamin D?

Asizwise lokhu kungani Vitamin D ngakho kubalulekile ekwakheni impilo yethu. Imisebenzi ka-vitamin D:

• Owenza calcium kwakwakhe eziyinkimbinkimbi ikhuthaza ukumuncwa yayo kanye nokwenziwa ingxenye yomzimba. Lokhu kwenza amathambo namazinyo aqinile nezinzwa, izinwele nezinzipho - enhle.
• Izingane - lena kuphela indlela ukuvimbela ukuvela nokuthuthukiswa yamathambo.
• It kuvimbela esiyingozi isifo sokuhlasela kwamasosha omzimba, okuholela ukuthuthukiswa yi-multiple sclerosis.
• Lihambisana ngamavithamini A no-C kuqinisa amasosha omzimba, ukuhlinzeka esinamandla Ukuvikelwa namagciwane ukuze ngabanye.
• It nobunzima izifo zenhliziyo nemithambo yegazi kanye oncological.
• Ngokuphawulekayo ngcono isimo sesikhumba phakathi nokugula kwakhe.
• Kuyasiza ukuncela phosphorus kanye magnesium.
• Normalizes igazi ekunqandeni izinga.
• Ukhuthaza excretion of izinsimbi ezisindayo, kuhlanganise phambili.
• Njengoba kuyisandulela testosterone, kubalulekile ukuba wonke amadoda ekuphileni okuvamile.

Bangaki imisebenzi uyasenza lesi Vitamin! Manje ukuthi uyaqonda ukuthi kubaluleke kangakanani ukwazi, equkethe uvithamini D, futhi akha kusilela.

Okuqakathekileko ukuthi vitamin D izingane?

leke ngokukhethekile ukuba ingane ukuba silondoloze ezingeni vitamin D emzimbeni. It zizokuxwayisa kuye lesi sifo esiyingozi - yamathambo. Ake sizwe ukuthi yini equkethwe vitamin D nengane. Izingane ezihlala ibele uthole kuye aphume emzimbeni kamama ubisi. Lactating abesifazane kubaluleke kakhulu ukusebenzisa imikhiqizo, aqukethe eningi Vitamin D isikhathi esanele elangeni noma ukuthatha Vitamin izakhiwo ezikhethekile. Baby futhi kudingeka ukuba ilanga nsuku zonke ekuseni.

Izingane eziba ibhodlela, ingxube okuholela, equkethe kavithamini D. Funda ngokucophelela indlela yokwakheka ingxube. Uma Vitamin oyifunayo ayitholakali khona, kubalulekile noma ukushintsha ukuxubana, noma ukuqinisekisa ukufika kwaso ngezinye izindlela.

Ngokwethulwa ukudla ayahambelana futhi ushintsho eminye ukuba "omdala" ukudla, ungakwazi uzizwe ukhululekile ukuze ungeze ekudleni ingane lokho iqukethe kavithamini D.

Ngingakujabulela yini vitamin D izidakamizwa ngaphandle udokotela?

Odokotela bezingane zivame elibekelwe ezingaphansi kweminyaka emithathu vitamin D ngesimo izidakamizwa. Kuphakathi (amanzi-based) "Vigantol" (uwoyela-based) noma "Akvadetrim". Isikali nokuPhatha aqokwa kuphela udokotela esekelwe isimo sengane, esifundeni lokuhlala uphinde uhlobo ingane ukudla. Ungaqali ukuthatha vitamin D ngaphandle izincomo kadokotela. Ukweqisa izidakamizwa yalolu ketshezi kungabangela thuthuva sina emzimbeni.

Ezindaweni eziningi zaseRussia, lapho izinsuku sunny ngonyaka, hhayi ngaphezulu kuka ayisithupha, labantu kubhekene ukushoda kavithamini D. Lokhu ukuntula kumele agcwaliswa nokusebenza egcwele umzimba futhi avimbele izifo eziyingozi. Kala izinga vitamin D kuwo wonke amalungu omndeni bese uya kudokotela. Uma kudingekile, udokotela imithi ukwelapha lesifanele.

Hlala uphilile!