Vitamin D ukudla indima yayo mayelana nomzimba womuntu

Vitamin D ngokwemvelo, kunezinhlobo eziningana. Kwezokwelapha, a SIZUZISA has izinhlobo ezimbili kuphela - Vitamin D2 ne vitamin D3. Lezi amavithamini okubili kubizwa ngokuthi kavithamini D. Lo vithamini ukhiqizwa fat-encibilikayo ukuthi lingabulewe okushisa aphakeme bese akusho chaza ketshezi.

Ukuze uthole edingekayo lemali nsuku zonke saleli vithamini ezibalulekile, umane nsuku zonke imizuzu amabili noma amathathu echayeke ukuqondisa elangeni. Kodwa lesi simo elula akuyona njalo kwenzeke. Ngaphezu kwalokho, lo synthesis vitamin D emzimbeni kuyancipha njengoba ekhula. Ngakho-ke, nsuku zonke ngokudla okune-vitamin D kakhulu, kungenzeka akha esiqiwini kunesidingo. The main umsebenzi vitamin d yikhono layo amunce i-calcium emzimbeni futhi ilawule calcium ne phosphorus umzimba.

Vitamin D ukudla kubalulekile ikakhulukazi kwabesifazane, ngoba basuke inqubo nokukhulelwa kanye lactation ulahlekelwe calcium siningi. Ate kwezobuhlengikazi noma abesifazane abakhulelwe kukhona ukushoda uvithamini d, bese ngeminyaka e abesifazane abanjalo bangase ukuthuthukisa kwamathambo - isifo esiyingozi kukhona thinning ithambo izicubu kanye isixazululo. Ngaphezu kwalokho, vitamin D e ukudla kubalulekile igazi ekunqandeni, ukukhula kwamathambo enempilo, umsebenzi inhliziyo evamile futhi ulungise umsebenzi wonke isimiso sezinzwa. Nale Vitamin ukwelapha izifo ocular futhi ezinye izinhlobo yamathambo nesifo sokuqaqamba kwamalunga. isidingo Daily umzimba salokhu Vitamin ezibalulekile lihlukile isimo lomzimba iminyaka yobudala bomuntu. Abadala koleminyaka engamatshumi amahlanu ubudala udinga ikhulu noma amabili namashumi IU (owodwa IU kuyinto 0.025 mcg okuthiwa cholecalciferol). Intsha nezingane kufanele badle 500ME. Abantu abadala kudingeka 700ME ngosuku. nabancelisayo nabesifazane abakhulelwe - kusuka amane namashumi ukuba angamakhulu ayisithupha IU ngosuku. Izinsana kufanele kube kusuka angamakhulu amabili alungele ezingamakhulu amathathu IU ngosuku.

Vitamin D ukudla eziqukethwe imikhiqizo yobisi, amafutha yemifino, noshizi izaqheqhe, isikhuphasha eluhlaza, isibindi, inhlanzi, uwoyela inhlanzi, i-herring, mackerel, tuna, mackerel. Abaningi bakholelwa ukuthi ubisi eqhukethe uvithamini d. Akukhona ngempela kuyiqiniso. Okokuqala, inani kukhona okuncane kakhulu kunezinye kwasolwandle, futhi okwesibili in the ubisi iqukethe phosphorus, okuyinto kuvimbela ukumuncwa uvithamini d. Vitamin D uyatholakala ekudleni, ngisho e-oatmeal, parsley, amanye amakhambi, amazambane. Ukuze amakhambi equkethe vitamin D zihlanganisa alfalfa, sembabazane, dandelion imifino, horsetail. Ngaphezu okuqukethwe vitamin D e imikhiqizo yobisi, they nzonzobala equkethwe iphesenti eliphezulu vitamin B12. Futhi, saleli vithamini kutholakala namanje ushizi Iqanda isikhuphasha, iyiphi imvubelo, itheniphu imifino, izaqathe kanye isithombo e soy, amasaladi, anyanisi oluhlaza, yenkomo, inyama yenkonyana ingulube isibindi. Ukolweni amahlumela, izimila zasolwandle, isipinashi, i-squid nezimfanzi aqukethe vitamin B12 eliningi eyanele.

Imikhiqizo equkethe Vitamin B12 kuyinto wusizo ngokulungisa amanoni carbohydrate umzimba emzimbeni. Ngaphezu kwalokho, lokhu vitamin ehilelekile kumiswa igazi, ukuntuleka kwegazi emzimbeni ingaqala ngokuntula yayo. Izimpawu eyinhloko vitamin B12 ukuntula zihlanganisa ukutubeka, ulimi esivuthayo, nobunzima ukuhamba, ukukhathala, ukugula esiswini, ubuhlungu emilenzeni. Three micrograms vitamin B12 - lena umthamo ubuncane adingwa umzimba womuntu nsuku zonke. Ngokudla nengcosana kakhulu ukudla isilwane (inyama, amaqanda, ubisi), umzimba uthola lemali edingekile of B12 kuye. Inyama ngokuvamile bokulahlekelwa saleli vithamini ezibalulekile. Kunoma ikuphi, wonke umuntu kufanele ukuqapha ngokucophelela ukudla kwabo. Lokhu bazogcwalisa umzimba nge kubalulekile ukuze ukusebenza evamile amavithamini kanye nezinye izinto ezuzisayo.