Zakudya zisanu zapamwamba za Vitamini D

Zakudya zokhala ndi vitamini D zimatha kuthandiza kwambiri thanzi. Koma zakudya zochepa kwambiri zili ndi unyinji wake. Awa ndi Top 10!

Zakudya 10 zapamwamba zomwe zili ndi vitamini D

Mndandanda wotsatirawu ukupereka chithunzithunzi cholondola cha zakudya 10 zapamwamba :

Mavitamini D (micrograms pa 100 magalamu):

1. Nyanja ya Atlantic: 25.00
2. Nthawi: 16.00
3. Mazira a dzira (nkhuku): 5.60
4. Mtundu: 4.00
5. Dzira la nkhuku, chiwerengero: 2.90
6. Chanterelles: 2.10
7. Bowa: 1.90
8. Chiwindi cha ng'ombe: 1.70
9. Tchizi (Gouda, 45% FiTr.): 1.30
10. Mafuta: 1,20

Kodi vitamini D ndi chiyani?

Akatswiri kwenikweni amatchula gulu lonse la mavitamini osungunuka mafuta, otchedwa calciferols , monga vitamini D. Iwo amatembenuzidwa mu impso ndi ziwalo zina mu mawonekedwe a vitamini D, omwe ali ndi mphamvu yofanana ndi mahomoni pa thupi. .

Mosiyana ndi mavitamini ena, thupi la munthu likhoza kupanga vitamini D palokha, pakhungu. Kumeneko, zotsogola zomwe zilipo kale zimasinthidwa kukhala vitamini D mothandizidwa ndi kuwala kwa dzuwa - kapena makamaka ma radiation a UV-B. Ndi kuwala kokwanira kwa dzuwa, anthu amatha kuphimba 80 mpaka 90% ya zosowa zawo. Zina (pafupifupi 10 mpaka 20%) zimadyedwa ndi chakudya.

Kodi vitamini D yomwe ndimafunikira tsiku lililonse ndi yotani?

Malingana ndi German Society for Nutrition, ana opitirira chaka chimodzi, achinyamata ndi akuluakulu ayenera kumwa ma micrograms a 20 a vitamini D patsiku. Izi ndi ndalama zovomerezeka ngati thupi silingathe kupanga vitamini D lokha (mwachitsanzo ngati muli chigonere).

Kuti adziwe momwe munthu alili vitamini D, madokotala amayesa mlingo wa 25-hydroxyvitamin D (mawonekedwe osungira) m'magazi. Izi ziyenera kukhala zosachepera 50 nanomoles pa lita imodzi (nmol/l) ya magazi - mtengo womwe umatengedwa kuti ndi wabwino kwambiri pa thanzi la mafupa. Ngati ndi 30 nmol/l kapena pansi, madokotala amalankhula za kuchepa.

Chofunika: Thupi lirilonse limapanga mavitamini D osiyanasiyana kudzera mu kuwala kwa dzuwa. Izi zimadalira, mwa zina, nyengo, nyengo, zovala kapena kutalika kwa nthawi yomwe mumakhala panja. Zaka, khungu ndi kulemera kwa thupi zimathandizanso.

Chifukwa chake, mulingo wa vitamini D m'magazi umakhala ndi kusinthasintha kwakukulu. Izi zikutanthauza kuti mtengo wotsika womwe umayesedwa kamodzi nthawi zonse umakhala chithunzithunzi chabe. Sizikutanthauza kuti pali kale kusowa kwa nthawi yaitali komwe kumavulaza thanzi.

Langizo la akatswiri: "Vitamini D ndi wofunikira kwambiri pakuyamwa kwa calcium kuchokera m'matumbo. Ngati isowa, kuchuluka kwa calcium m'magazi kumatsika. Izi zikutanthauza kuti calcium yochuluka imachotsedwa m'mafupa kuti athe kubwezera kuchepa kumeneku m'magazi Mlingo wa calcium umakhalabe wokhazikika - koma fupa la mafupa limachepa. Vitamini D amapangidwa makamaka m'thupi kudzera pakhungu chifukwa cha kuwala kwa dzuwa komanso pang'onopang'ono kudzera muzakudya zina monga herring, salimoni, nkhuku dzira yolk, mackerel, chanterelles, bowa ndi chiwindi cha ng'ombe Kuti mukhalebe ndi mafupa olimba, chikhalidwe cha vitamini D. ayenera kuyang'aniridwa ndi dokotala, makamaka m'nyengo yozizira, ndipo zowonjezera ziyenera kuwonjezeredwa ngati zikusowa."

Zotsatira za kusowa kwa vitamini D ndi chiyani?

Kuperewera kungakhale ndi zifukwa zosiyanasiyana. Zimachitika khungu likapanda kuwala kokwanira kapena kuwala kwadzuwa kukakhala kofooka kwambiri m’miyezi yachisanu kuti thupi lipange vitamini D wokwanira.

Dzuwa la vitamini limagwira ntchito yofunika kwambiri m'njira zosiyanasiyana m'thupi:

• Imawongolera kashiamu ndi phosphate metabolism ndipo imathandizira kuyamwa kwa calcium kuchokera m'matumbo. Thupi likhoza kuphatikizira mcherewu m'mano ndi m'mafupa. Izi zimawapangitsa kukhala okhazikika komanso amphamvu.
• Zili ndi zotsatira zabwino pa mphamvu ya minofu.
• Imathandizira chitetezo chamthupi ndipo imakhudzidwa ndi njira zina za metabolic.

Kusasamalira bwino kwa nthawi yayitali kumatha kukhala ndi zotsatirapo zoyipa:

• Kuperewera kwa Vitamini D mwa makanda: Kwa makanda ndi ana, kusowa kwa vitamini dzuwa kumabweretsa, mwachitsanzo, ku mchere wosakwanira wosungidwa m'mafupa: amakhala ofewa ndipo amatha kupunduka kosatha chifukwa cha izi. Madokotala amatchula chithunzi chachipatala ichi ngati "rickets".
• Kuperewera kwa Vitamini D mwa akuluakulu: Kusokonezeka kwa kagayidwe ka mafupa kumatha kuchitikanso mwa akulu, kupangitsa mafupa kukhala ofewa (osteomalacia). Izi nthawi zambiri zimagwirizanitsidwa ndi ululu waukulu ndi kufooka kwa minofu. Kwa anthu okalamba, kuchepa kwa vitamini D kumawonjezera chiopsezo chokhala ndi matenda a mafupa (osteoporosis).

Kupezeka kwa vitamini D kumatha kukhudzanso matenda ena osiyanasiyana monga kuthamanga kwa magazi, mtundu wa 2 shuga mellitus, matenda amtima kapena khansa. Pali malingaliro okha pa izi, umboni wasayansi ukusowa mpaka pano.

Kukwaniritsa zosowa za vitamini D kudzera muzakudya

Timaphimba zosowa zathu zambiri ndi chithandizo cha kuwala kwa dzuwa . Omwe amathera nthawi yambiri ali kunja kwachilimwe amadzazanso masitolo awo a vitamini D. Thupi likhoza kubwereranso pa izi m'miyezi yamdima yachisanu.

Ndi gawo laling'ono chabe la zakudya zomwe zimachokera ku zakudya . Izi zimachitika makamaka chifukwa chakuti zakudya zambiri zimakhalabe ndi vitamini D. Munthu wa ku Germany amangodya ma microgram 2 mpaka 4 patsiku kudzera mu chakudya. Komabe, pali zakudya zina zomwe zili ndi vitamini D wochuluka kwambiri. Izi zingathandize kwambiri pa thanzi.

Kodi vitamini D amapezeka muzakudya bwanji?

Mu gulu la calciferol, awiri ndi ofunika kwambiri kwa thupi:

• Vitamini D2 (ergocalciferol)  amapezeka muzakudya zamasamba zokha. Thupi limatha kusintha molekyulu kukhala cholecalciferol.
• Vitamini D3 (cholecalciferol)  makamaka zopezeka muzakudya zomwe zimachokera ku nyama. Mu impso, thupi limasintha cholecalciferol kukhala calcitriol yogwira ntchito.

M'zakudya muli vitamini D wambiri

Zakudya kuti ali ndi vitamini D wochuluka kwambiri, koposa zonse,

• nsomba zamafuta (monga herring, mackerel, eel, salimoni, etc.),
• zotupa monga chiwindi,
• yolk ndi
• bowa wina wodyedwa.

Vitamini D: Kusunga ndi kukonza chakudya moyenera

Mosiyana ndi mavitamini ena ambiri, vitamini D ndi wokhazikika. Izi zikutanthauza kuti sizimakhudzidwa ndi zochitika zakunja monga kuwala, mpweya kapena kutentha ndipo siziwola. Chakudya chokhala ndi vitamini D chikhoza kusungidwa bwino popanda kudandaula za kutaya kwakukulu. Kuphika sikuwononganso, chifukwa kumapirira kutentha mpaka 180 ° C popanda vuto lililonse.

Mavitamini D owonjezera: ndi othandiza liti?

Kwa akuluakulu athanzi, achangu, phindu la vitamini D ndi lochepa kwambiri. Nthawi zina, komabe, zingakhale zothandiza kwambiri. Pali zifukwa zingapo zomwe zimayambitsa kuperewera kwa zakudya m'thupi:

• Age: Munthu akamakula, khungu limataya mphamvu yopanga vitamini D. Ana, komano, sayenera kuyang'anizana ndi kuwala kwa dzuwa m'chaka choyamba cha moyo, kotero kuti kusowa kungathenso kuchitika pano.
• Kufunika chisamaliro: Anthu omwe ali chigonere kapena oletsedwa kuyenda sangakhale panja nthawi zambiri.
• Zifukwa zachipembedzo kapena chikhalidwe: Ngati mbali yaikulu ya khungu ili panja, kuwala kwa dzuwa kofunikira kuti vitamini D ipangidwe sikungafike pakhungu.
• Mtundu wa khungu: Khungu lakuda limakhala ndi melanin yambiri motero limatulutsa vitamini D wocheperako poyerekeza ndi khungu lopepuka.
• Matenda osachiritsika: Matenda ena (mwachitsanzo a matumbo aang'ono, chiwindi, impso) amatha kusokoneza kupanga vitamini D.
• Mankhwala: Mankhwala (mwachitsanzo a khunyu) amathanso kulepheretsa kupanga vitamini D.

chofunika: Muyenera kukambirana za kumwa mankhwala owonjezera a vitamini D ndi dokotala wanu. Angathe kudziwa ngati pali vuto linalake komanso ngati chithandizo choyenera n’chofunika.

Aliyense amene akuganiziridwa kuti wameza mapiritsi a vitamini D samangokhala pachiwopsezo chakumwa mowa mopitirira muyeso ndi zotsatira zosasangalatsa monga kupweteka mutu, nseru kapena miyala ya impso. Mankhwalawa amathanso kukhudza momwe mankhwala ena amagwirira ntchito . Izi nthawi zina zimakhala ndi zotsatira zoopsa monga mtima arrhythmia.

Mafunso omwe amafunsidwa pafupipafupi pazakudya za vitamini D

Kodi vitamini D ali kuti?

Thupi la munthu likhoza kupanga vitamini D lokha chifukwa cha kuwala kwa dzuwa. Gawo laling'ono (pafupifupi 10-20%) limalowetsedwa kudzera muzakudya. Zakudya zokhala ndi vitamini D wambiri nthawi zambiri zimakhala zochokera ku nyama (monga nsomba zamafuta ambiri, yolk ya dzira kapena mafuta ena). Pakati pa zomera zochepa pali bowa wina wodyedwa.

Kodi vitamini D imafunika bwanji patsiku?

The German Society for Nutrition imalimbikitsa kudya ma micrograms 20 a vitamini D patsiku. Komabe, izi zimagwira ntchito ngati thupi lokha silinapangidwe. Kwenikweni, sizomveka kuti anthu athanzi, okangalika amameze zakudya zopatsa thanzi zomwe zili ndi vitamini D. Chifukwa kuchepa thupi kumachitika nthawi zina (monga matenda).

Kodi zizindikiro za kuchepa kwa vitamini D ndi ziti?

Pankhani ya kuperewera kwenikweni, makamaka ndi mafupa omwe amavutika. Kuwonongeka, kupweteka kapena kufooka kwa minofu ndizo zotsatira zake. Chiwopsezo chokhala ndi matenda a mafupa (osteoporosis) chimawonjezekanso.