6 Zinthu Zabwino Za Vitamini D Kwa Zamasamba

Zamkati

• 1. Dzuwa
• 2. Bowa wina
• 3. Mazira a mazira
• 4. Tchizi
• 5. Zakudya zolimbitsa
• 6. Zowonjezera
• Mfundo yofunika

Vitamini D, yomwe imadziwikanso kuti vitamini ya dzuwa, ndi mavitamini osungunuka mafuta ofunikira kuti munthu akhale ndi thanzi labwino.

Zimathandizira thupi lanu kuyamwa calcium ndikukhala ndi ma serum magnesium ndi phosphate okwanira - michere itatu yofunika mano, minofu, ndi mafupa. Imathandizanso pakukula kwaubongo, kugwira ntchito kwa mtima, chitetezo chamthupi, komanso thanzi lam'mutu.

Mavitamini otsika a vitamini D afalikira padziko lonse lapansi. Zizindikiro zakusowa ndikuphatikizira kutopa, kupweteka kwa minofu, mafupa ofooka, ndipo - mwa ana - kukula koperewera (, 2).

Pofuna kuti azikhala okwanira, ana ochepera miyezi 12 ayenera kupeza vitamini IU (10 mcg) wa vitamini D tsiku lililonse, pomwe ana azaka 1 mpaka 13 ayenera kupeza 600 IU (15 mcg) tsiku lililonse. Akuluakulu ndi amayi apakati kapena oyamwitsa ayenera kutsata 600 ndi 800 IU (15 ndi 20 mcg) patsiku, motsatana (2).

Komabe, ndi zakudya zochepa chabe zomwe zimakhala ndi vitamini, ndipo zomwe zimadya ndizopangidwa ndi nyama. Chifukwa chake, zitha kukhala zovuta kupeza michere yokwanira kuchokera pazakudya zanu, makamaka ngati ndinu wosadya nyama kapena wosadyeratu zanyama zilizonse.

Nthawi yomweyo, zakudya zingapo komanso maluso angakulimbikitseni.

Nawa mavitamini D 6 abwino omwe amadyera ndiwo zamasamba - ena mwa iwo ndi oyenera ziweto.

1. Dzuwa

Khungu lanu limatha kutulutsa vitamini D mukakumana ndi cheza cha dzuwa cha ultraviolet B (UVB). Anthu ambiri amatenga mavitamini D ena mwanjira imeneyi.

Malinga ndi National Institute of Health (NIH), kuwonetsa nkhope yanu, mikono yanu, miyendo yanu, kapena kubwerera padzuwa kwa mphindi 5-30 kawiri pasabata - popanda zotchinga dzuwa - nthawi zambiri kumakhala kokwanira kutulutsa milingo ya vitamini D (3).

Komabe, kutengera kudera lanu kapena nyengo yanu, mwina sizingakhale zofunikira kukwaniritsa kuwonekera koteroko kwa dzuwa.

Zowonjezera, monga nyengo, nthawi yamasana, komanso kuchuluka kwa kuipitsa kapena utsi, komanso msinkhu wanu, khungu lanu, komanso kugwiritsa ntchito zoteteza khungu lanu, zimakhudzanso khungu lanu kutulutsa vitamini D (2) wokwanira.

Mwachitsanzo, utsi kapena tsiku lotentha lingachepetse mphamvu ya kuwala kwa UV mpaka 60%. Kuphatikiza apo, achikulire komanso omwe ali ndi khungu loyera atha kutenga nthawi yayitali kuposa mphindi 30 kuti atulutse dzuwa kuti apange mavitamini D (3) okwanira.

Izi zati, kupitilira padzuwa kumawonjezera chiopsezo cha khansa yapakhungu. Chifukwa chake, American Academy of Dermatology imalimbikitsa anthu kuti asamadalire dzuwa ngati gwero lawo lalikulu la vitamini D ().

Khungu lanu limapanga vitamini D kutsatira kuwonekera padzuwa. Komabe, pali zinthu zingapo zomwe zingachepetse mavitamini D a thupi lanu, ndipo kuwonetsetsa dzuwa mopitirira muyeso sikuvomerezeka, chifukwa kumatha kubweretsa chiopsezo cha khansa yapakhungu.

2. Bowa wina

Bowa ali ndi luso lapadera lopanga vitamini D akakhala ndi kuwala kwa UV. Izi zimawapangitsa kukhala mbewu yokhayo yodyera ya vitamini D (,,).

Mwachitsanzo, bowa wamtchire komanso wowala bwino wa UV amatha kudzitama kulikonse pakati pa 154 ndi 1,136 IU (3.8 ndi 28 mcg) wa vitamini D pa 3.5-ounce (100 gramu) potumiza (,,,).

Kuphatikiza apo, mavitamini D awo amakhalabe okwera nthawi yayitali yamashelefu awo ndipo amawoneka kuti ndi othandiza pakukweza mavitamini m'thupi lanu monga mavitamini D owonjezera (,).

Izi zati, bowa wamalonda ambiri amalimidwa mumdima ndipo samayatsidwa kuwala kwa UV, zomwe zikutanthauza kuti mwina ali ndi vitamini D () wochepa kwambiri.

Mukamagula, yang'anani cholembapo cholemba mavitamini D. Ngati mukuvutika kupeza bowa wokhala ndi kuwala kwa UV, mutha kukhala ndi mwayi ku malo ogulitsira azakudya kapena msika wa alimi - womwe nthawi zambiri umakhala ndi bowa wamtchire.

Kumbukirani kuti si bowa zonse zakutchire zomwe zimadya. Kudya poizoni kumatha kuyambitsa zizindikilo kuyambira kudzimbidwa pang'ono mpaka kulephera kwa ziwalo ngakhalenso imfa. Mwakutero, simuyenera kudyetsa bowa wanu wamtchire pokhapokha mutaphunzitsidwa bwino (,).

Bowa wonyezimira wa UV ali ndi vitamini D wosiyanasiyana ndipo amawoneka kuti ndiwothandiza pakukweza milingo ya vitamini D monga zowonjezera. Komabe, bowa wambiri yemwe amamera nthawi zambiri samapezeka ndi cheza cha UV ndipo amakhala ndi vitamini wocheperako.

3. Mazira a mazira

Mazira a mazira amapereka vitamini D, ngakhale kuchuluka kwake kumadalira kwambiri chakudya cha nkhuku komanso mwayi wakunja.

Mwachitsanzo, mazira ochokera ku nkhuku zomwe amadyetsa zakudya zowonjezera mavitamini-D zimatha kunyamula mpaka 6,000 IU (150 mcg) pa yolk, pomwe mazira a nkhuku omwe amapatsidwa chakudya wamba amakhala ndi 18-39 IU (0.4-1 mcg) (,).

Mofananamo, nkhuku zomwe zimaloledwa kuyenda panja zimawunika ndi dzuwa ndipo nthawi zambiri zimayikira mazira omwe amadzitamandira ndi mavitamini D opitilira 3-4 kuposa nkhuku zomwe zimakulira m'nyumba (,,).

Mazira osasunthika kapena obiriwira amakhala ndi vitamini D. Wambiri amawonetsanso kuti mazira amapindula ndi michere imeneyi.

Mazira a mazira amatha kupereka vitamini D wambiri, makamaka ngati mazira amachokera ku nkhuku yopatsidwa chakudya chokwanira kapena amaloledwa kuyendayenda panja.

4. Tchizi

Tchizi ndimtundu wa vitamini D, ngakhale ndizochepa kwambiri.

Mitundu yambiri imakhala ndi mavitamini D 8-24 IU (0.2-0.6 mcg) a vitamini D pa 2-ounce (50-gramu) yotumikira. Mipata imasiyanasiyana kutengera momwe tchizi zimapangidwira.

Mitengo ya Fontina, Monterey, ndi Cheddar imadzitamandira kwambiri, pomwe mozzarella ili ndi zochepa. Mitundu yofewa ngati kanyumba, ricotta, kapena tchizi wa kirimu samapereka pafupifupi vitamini D (,,).

Mitundu ina itha kulimbikitsidwa ndi vitamini D, ndipo izi ziziwonetsedwa pamndandanda kapena pazowonjezera.

Tchizi ndimtundu wa vitamini D, ngakhale ndizochepa kwambiri. Cheddar, Fontina, ndi Monterey amadzitamandira pang'ono.

5. Zakudya zolimbitsa

Ngakhale zakudya zina mwachilengedwe zimakhala ndi vitamini D wocheperako, zinthu zosiyanasiyana zimalimbikitsidwa ndi michere imeneyi. Ngakhale miyezo yolimbikitsira imasiyanasiyana malinga ndi dziko, zochepa mwa izi ndi monga:

• Mkaka wa ng'ombe. Kutengera dziko lomwe mukukhalamo, mutha kuyembekezera kuti chikho chimodzi (240 ml) cha mkaka chidzakhala ndi vitamini D (, 3 mcg) wa 120 IU (3 mcg) wa vitamini D (,).
• Zakumwa za Nondairy. Bzalani mkaka monga soya, mpunga, hemp, oat, kapena mkaka wa amondi - kuphatikiza madzi a lalanje - nthawi zambiri amalimbikitsidwa ndi mavitamini D ofanana ndi mkaka wa ng'ombe. Amatha kupereka mavitamini D 100 IU (2.5 mcg) pa chikho chimodzi (240 ml) (,,,).
• Yogurt. Ma yogurts ena amkaka ndi nondairy amakhala ndi vitamini D, kupatsa mavitamini 52 IU (1.3 mcg) a mavitamini 100 pa gramu 100.
• Tofu. Osati ma tofus onse amatetezedwa, koma omwe amaperekedwa mozungulira 100 IU (2.5 mcg) pa ma ola 3.5 (100 magalamu) (,).
• Mbewu zotentha komanso zozizira. Maphala a oatmeal ndi okonzeka kudya nthawi zambiri amakhala ndi vitamini D, ndi 1/2 chikho (120 magalamu) opatsa 120 IU (3 mcg), kutengera mitundu (,,).
• Margarine. Mosiyana ndi batala, omwe samalimbikitsidwa ndi vitamini D, margarine ambiri amawonjezera michere imeneyi. Supuni imodzi (14 magalamu) nthawi zambiri imapereka pafupifupi 20 IU (0.5 mcg) ().

Chifukwa chosagwirizana pamipanda yolimba pakati pa mayiko, kuwunika mndandanda wazakudya kapena chizindikiro cha zakudya kumakhalabe njira yabwino yotsimikizirira ngati ili ndi vitamini D wolimba komanso kuchuluka kwake.

Zakudya ndi zakumwa zambiri wamba, kuphatikiza mkaka ndi mkaka wa nondairy, komanso mapira ena, amalimbikitsidwa ndi vitamini D. Chifukwa miyezo imasiyana pakati pa mayiko, ndibwino kuti muwerenge chizindikirocho mosamala.

6. Zowonjezera

Ngati muli ndi nkhawa mwina simukupeza vitamini D wokwanira kuchokera pazakudya zanu, zowonjezera zimatha kukhala gwero lodalirika komanso losasinthasintha. Izi zimabwera m'njira ziwiri ():

• Vitamini D2: Amakololedwa kuchokera ku yisiti kapena bowa omwe amapezeka pamawala a UV
• Vitamini D3: kawirikawiri amachokera ku mafuta a nsomba kapena ubweya wa nkhosa, wokhala ndi mitundu ya vegan yomwe yapangidwa posachedwa kuchokera ku ndere

Akamamwa muyezo waukulu wa 50,000 IU (1,250 mcg) kapena kupitilira apo, vitamini D3 imawoneka ngati yothandiza pakukweza ndi kusunga mavitamini D ochulukirapo kuposa D2.

Komabe, mukamamwa pang'ono, tsiku lililonse, mwayi wa D3 kuposa D2 ukuwoneka ngati wocheperako ().

Mutha kudziwa mtundu wa chowonjezera chanu chomwe muli nacho powerenga chizindikirocho. Mankhwala ambiri amtundu wa D3 omwe amapangidwa ndi lichen amawonjezeranso chitsimikizo cha vegan.

Chifukwa vitamini D imasungunuka mafuta, kuidya ndi zakudya zamafuta kumathandizira kukulitsa kuyamwa kwake ().

Kumbukirani kuti Reference Daily Intake (RDI) ndi 400-800 IU (10-20 mcg), kutengera zinthu monga zaka ndi mimba. Kupitilira muyeso uwu kwakanthawi sikuvomerezeka, chifukwa kumatha kuyambitsa poyizoni ().

Zizindikiro za poyizoni wa vitamini D zimaphatikizaponso kusokonezeka, kuvuta kuyang'ana, kukhumudwa, kupweteka m'mimba, kusanza, kuthamanga kwa magazi, kutaya kumva, psychosis, ndi - pamavuto akulu - impso kulephera komanso kukomoka ().

Zowonjezera ndi gwero lodalirika komanso losasinthasintha la vitamini D. Amadyetsedwa bwino kuphatikiza zakudya zamafuta ndipo sayenera kumwedwa mopitilira RDI kwakanthawi.

Mfundo yofunika

Ngakhale vitamini D imakhala ndi maudindo angapo mthupi lanu, ndi zakudya zochepa zokha zomwe mwachilengedwe zimakhalamo - ndipo zamasamba kapena zamasamba ndizochepa kwambiri.

Kugwiritsa ntchito nthawi mu kuwala kwa dzuwa ndi njira yabwino kwambiri yolimbikitsira milingo yanu, koma izi sizotheka kwa aliyense.

Mwakutero, mutha kuyesa zakudya monga bowa wamtchire, mazira a dzira, kapena zinthu zopititsidwa ndi vitamini D. Zowonjezera ndi njira ina.

Ngati mukuda nkhawa kuti mutha kukhala ndi mavitamini ochepawa, lankhulani ndi omwe amakuthandizani.