Vitamini D inokosha mavitamini ane masubhi anogadzikana ayo muviri wako unoda kutonga calcium absorption. Kushayikwa kunogona kukonzera kupera simba, mapfupa asina simba. Vana vasina kuwana zvakakwana vanogona kupedzisira vane chirwere chinonzi rickets, uye vanhu vakuru vane urombo hwevitamine D vari pangozi yakawanda yehutachiona.
Kudya kwakakwana kwevhitamini D kunobva kune mazana maviri kusvika ku600 Unitsinyika Yose (IU); zvisinei, dzimwe nyanzvi dzinofunga kuti nhamba idzi dzinofanira kuwedzerwa.
Mafuta matatu ealmon ane anenge 800 IU, mukombe wemukaka unongopfuura 100 IU, uye imwe inoshandiswa yekuchengetwa kwemafuro ezvokudya zvekudya kazhinji inenge inenge 40 IU vitamini D.
Zviratidzo zveVhijamin D Kukwana
Vanhu vane vitamini D vanoshaya vanogona kurwadziwa kwepfupa uye kushaya simba musimba kunyange zviratidzo zvingava zvinyoro kwazvo pakutanga.
Vana vane zvikwereti vanotambura nemapfupa akareruka uye maronda akaremara. Kushayikwa kwevanhu vakuru kuchaita kuti osteomalacia, iyo ndiyo inokonzera kuti mapfupa ako ave asina simba. Mutapi wehutano wako anogona kurongedza miedzo inoyera mazinga e 25-hydroxy vitamin D.
Mikana isina kukwana ye vitamini D muropa yakabatanidzwa nemamwe marudzi akasiyana-siyana ehutano hwakadai sweshuga, hypertension, multiple sclerosis nemamwe marudzi ekenza. Zvisinei, kumwe kutsvakurudza kunodiwa kuti uone kana vitamini D inogona kudzivirira kana kubata chero chezvinhu izvi zvinetso.
Zvinokonzera Vitamin D Kukwana
Kusadya zvokudya zvine vitamini D uye kusawana zuva rakakwana rinogona kutungamirira kuhutera hwe vitamini D.
Vana vacheche, vanhu vakuru, vanhu vari mumba uye vanhu vane ganda rakasviba vari pangozi yakawanda yekushayikwa kwevitamini D.
Vanhu vane matambudziko ekugadzirisa mafuta kubva pamamiriro ezvinhu akadai seCrohn's disease, cystic fibrosis, chirwere chepabonde kana chirwere chepfungwa kana svondo zvingasawanika mavitamini D akakwana kubva pakudya kwavo.
Iwe unoda zuva kuvira kuti uite vitamini D, asi zvinongotora maminitsi mashanu kusvika makumi matatu ekubuda kwezuva pameso ako, maoko, makumbo kana mushure kaviri vhiki isina shisi yezuva kuitira kukura kwakakwana kwekugadzira D vitamini D. Kunyanya kuwedzerwa kwezuva kunowedzera mungozi yekenza yenguruvara, saka zvakakosha kushandisa suncreen uye kurega kushandiswa kwako kwekuisa mabheji.
Vitamin D haisi yega inowanikwa muzvokudya zvizhinji; zvisinei, hove dzine mafuta uye kunyanya cod chiropa chevhu rakazara mu vitamini D. Chiropa chechipfuwo, mazai uye cheese zvinewo zvishoma. Vitamini D inowedzerwa kune zvimwe zvokudya zvakadai semukaka uye zviyo zvakasimbiswa zvechingwa.
Iwe Unogona Here Kuwana Zvakawanda Zvine Vitamin D?
Mumuviri wako unochengetedza mavitamini anogadzikana ane mafuta akadai sevhitamini D, asi kuwedzerwa kwezuva kubuda kwezuva hakuzoiti kuti vitamini D inonyadzisa. Zvingava zvakaoma kuti uwedzere mavitamini D akawanda kubva pane zvekudya - kunyange zvikafu zvakasimba-kunze kwekunge iwe uchinge uchinge uchinge uine huwandu hwekodhi yemuropa.
Vitamin D inowanikwa seye-over-the-counter supplement. Asi sezvo muviri wako uchichengetedza mavitamini akawanda anogadzikana kwenguva yakareba, kutora zvakawanda zvevhitamini D kunogona kutungamirira kuhuwandu hunokonzera kushushikana, kurutsa, kurasikirwa nechido, kuvhiringidzika, kushaya simba uye kushaya kurasikirwa.
Kuwedzera kweropa mavhitamini D kunogonawo kukwidziridza ropa rako re calcium, zvichida zvichikonzera kukanganisika kwepfungwa uye kusagadzikana kwemoyo.
Saka, kana uine hutano hwakanaka, zvakakosha kutaura nachiremba wako usati watora vitamini D kuwedzera. Uye tevera mazano kunze kwekuti mutapi wako wehutano anokuudza zvakasiyana.
Kunobva:
Hofisi yeDearary Inowedzera Masangano eNyika Ezvehutano. "Dietary Supplement Fact Sheet: Vitamin D." Yakasvika paFebruary 29, 2016. http://ods.od.nih.gov/factsheets/vitamind/.