I-vitamin D iyinvitham e-fat-soluble, ngaphandle kokusetyenziswa ngokupheleleyo kweenkqubo ezithile kunye nezitho ezingenakwenzeka. Ngokomzekelo, ngaphandle kwalo akukho nto ifana ne- calcium , eyaziwayo, ibaluleke kakhulu kwi-bone system, oko kukuthi, ukubunjwa kwamandla kunye nokuma kwamathambo. Ngenxa yokungabikho kwe-vitamin D, umntu uhlakulela i-osteoporosis, ekhokelela ekunyuseni kwamathambo.
Le vithamini ibalulekile kwi-system ye-muscular, kunye nokukhusela isikhumba kwizifo ezahlukahlukeneyo. I-Vitamin D ivimbela ukuvela kwezifo zentliziyo, i-arthritis, i-arthrosis, isifo sikashukela.
Ukuze umzimba ufumane i-vitamin D ngobuninzi baneleyo, kwindawo yokuqala ufanele unakekele ukutya kunye nokubandakanya kuyo iimveliso kunye nomxholo ophezulu we-vitamin D.
Ziziphi ukutya eziqukethe i-vitamin D?
Ukuba sithetha ngezinto zokutya ezizityebi kwi-vitamin D, ngokokuqala kufuneka uqaphele eli qela lilandelayo:
- Amaqanda . Iqanda le-Egg - umthombo ophezulu kakhulu we-vitamin D, kodwa oku akuthethi ukuba kukufanelekile ukuyeka ukutya kunye neeprotheni zeqanda, ezizityebi kwiiprotheni.
- Intlanzi . Kwenye yemveliso efanelekileyo, apho ikhona i-vitamin D, iquka i-salmon. Inxalenye yenyama ye-salum ayiyi kunikezela umzimba kuphela ngamafutha angenayo i-insaturated, kodwa ingayifumana imfuneko yemihla ngemihla ye-vitamin. Kukwacetyiswa kwakhona ukuba ufake i-mackerel, i-catfish, i-sardine kunye ne-tanki ekudleni.
- Ubisi . Amagremu angama-200 esi siselo sithintela isahlulo sesine semfuno ye-vitamin D. Ngaphezu koko, ubisi lukwimeko yokuba, ngaphezu kwe-vitamin ngokwayo, iqulethe i-calcium, ukufana nokuxutyushwa kwayo xa uthetha ngeenzuzo ze calcifolol (igama lesibili levithamini). Kodwa kukufanelekile ukukhumbula ukuba i-phosphorus, efunyenwe ebisi, inqanda ukuba inxalenye ye-vitamin ifuthe.
- Amakhowe . Ngokuxhomekeke kwiimeko zokukhula kweefungi, umxholo we-vitamin D uya kutshintsha, ngoko ke imeko ebalulekileyo i-deposit yelanga.
- Utya . Akukho zininzi zeVithamini D ezityiwayo, kwaye i-oats ayibonakali njengenkokeli phakathi kwabanye.
- IiSoybe . Imveliso ye-soy iqulethe i- vitamin D, ngoko ukusebenzisa i-tofu okanye, umzekelo, ubisi lwe-soy, uboniswa ngokusilela kwe-vitamin.
Umgangatho wemihla ngemihla we-vitamin D ekuhlaleni umyalelo lulandelayo:
- kubantu abadala (ngaphezulu kweminyaka engama-70) - 800 IU (1 ME = 0.0325 μg);
- abadala - 600 IU;
- kubantwana abangaphezu kweminyaka eyi-600 ME;
- kubantwana abangaphantsi konyaka omnye - 400 IU.
