Zakudya zokhala ndi vitamini D wambiri

Zamkati

• Mndandanda wa zakudya zokhala ndi vitamini D wambiri
• Kuchuluka kwa tsiku ndi tsiku
• Vitamini D wa zamasamba
• Ndi liti pamene mungatenge zowonjezera vitamini D

Vitamini D imatha kupezeka pakumwa mafuta a chiwindi cha nsomba, nyama ndi nsomba. Komabe, ngakhale atha kupezeka pachakudya chanyama, gwero lalikulu la mavitamini ndi kudzera pakhungu pakhungu la dzuwa, chifukwa chake, ndikofunikira kuti khungu liziwonetsedwa ndi dzuwa tsiku lililonse osachepera mphindi 15 pakati pa 10am ndi 12pm kapena pakati pa 3pm ndi 4pm 30.

Vitamini D imalimbikitsa kuyamwa kwa calcium m'matumbo, ndikofunikira pakulimbitsa mafupa ndi mano, kuphatikiza popewa matenda osiyanasiyana monga rickets, kufooka kwa mafupa, khansa, mavuto amtima, matenda ashuga komanso matenda oopsa. Onani ntchito zina za vitamini D.

Zakudya zokhala ndi vitamini D makamaka zimachokera ku nyama. Onerani vidiyo yotsatirayi ndikuwona zakudya izi:

Mndandanda wa zakudya zokhala ndi vitamini D wambiri

Gome lotsatirali likuwonetsa kuchuluka kwa vitamini iyi mu 100 g ya chakudya:

Kuchuluka kwa tsiku ndi tsiku

Ngati kuwonetsetsa dzuwa sikokwanira kuti mupeze vitamini D tsiku lililonse, ndikofunikira kuti kuchuluka kwake kupezeke kudzera muzakudya kapena mavitamini owonjezera. Kwa ana azaka chimodzi komanso achikulire athanzi, malangizo amtsiku ndi 15 mcg wa vitamini D, pomwe achikulire ayenera kudya 20 mcg patsiku.

Nazi njira zowotchera dzuwa kuti mupange vitamini D.

Vitamini D wa zamasamba

Vitamini D amapezeka m'mitundu yazinyama zokha komanso muzinthu zina zolimba, sizotheka kuzipeza m'malo azomera monga zipatso, ndiwo zamasamba ndi mbewu monga mpunga, tirigu, oats ndi quinoa.

Chifukwa chake, odyetsa okhwima kapena osadya nyama omwe samadya mazira, mkaka ndi zopangidwa ndi mkaka, amafunika kupeza mavitaminiwo popaka dzuwa kapena kudzera pakuwonjezera komwe dokotala kapena katswiri wazakudya amapereka.

Ndi liti pamene mungatenge zowonjezera vitamini D

Vitamini D ayenera kugwiritsidwa ntchito milingo ya mavitamini awa m'magazi atatsika pang'ono, zomwe zimatha kuchitika munthu atakhala kuti sakhala padzuwa pang'ono kapena munthuyo akasintha kayendedwe ka mafuta, monga zimatha kuchitikira anthu omwe Mwachitsanzo, anachitidwa opaleshoni ya bariatric.

Kulephera kwakukulu kwa mavitaminiwa kwa ana kumatchedwa rickets komanso kwa akulu, osteomalacia, ndipo ndikofunikira kuchita mayeso kuti muwone kuchuluka kwa vitamini m'mwazi, wotchedwa 25-hydroxyvitamin D, kuti mudziwe kuperewera kwake.

Nthawi zambiri, mavitamini D amathandizidwa ndi mchere wina, calcium, popeza vitamini D ndiyofunikira pakulowetsa calcium m'thupi, kuthana ndi kusintha kwa kagayidwe kamafupa, monga kufooka kwa mafupa.

Zowonjezera izi ziyenera kugwiritsidwa ntchito motsogozedwa ndi akatswiri, ndipo atha kulimbikitsidwa ndi adotolo kapena akatswiri azakudya mu makapisozi kapena madontho. Onani zambiri za vitamini D yowonjezera.