Wepamusoro 10 Vitamin D Chikafu

Zvokudya zvine vhitamini D zvinogona kuita zvakakosha kune hutano. Asi zvokudya zvishomanana zvine huwandu hunokosha hwahwo. Ava ndivo vepamusoro gumi!

Zvikafu gumi zvepamusoro zvine vhitamini D

Chinyorwa chinotevera chinopa mhedziso chaiyo ye pamusoro 10 zvokudya :

Vitamin D yemukati (micrograms pa100 gramu):

1. Atlantic herring: 25.00
2. Salmoni: 16.00
3. Zai yolk (huku): 5.60
4. Mackerel: 4.00
5. Huku zai, zvachose: 2.90
6. Chanterelles: 2.10
7. Howa: 1.90
8. Chiropa chemombe: 1.70
9. Chizi (Gouda, 45% FiTr.): 1.30
10. Ruta: 1,20

Chii chinonzi vitamini D?

Nyanzvi chaizvoizvo dzinoreva boka rose revhitamini yakanyunguduka mafuta, iyo inonzi calciferols , sevhitamini D. Vanoshandurwa muitsvo nedzimwe nhengo muchimiro chekushanda chevhitamini D, iyo ine hormone-yakafanana nemigumisiro pamuviri. .

Kusiyana nemamwe mavhitamini, muviri wemunhu unogona kugadzira vhitamini D pachayo, muganda. Ikoko, izvo zvagara zviripo zvinoshandurwa kuita vhitamini D nerubatsiro rwechiedza chezuva - kana zvakanyanya chaizvo UV-B mwaranzi. Nemwaranzi yezuva yakakwana, vanhu vanogona kuvhara 80 kusvika 90% yezvavanoda. Imwe yese (kureva 10 kusvika 20%) inomwiwa kuburikidza nekudya.

Chii chinodiwa changu chevhitamini D zuva nezuva?

Maererano neGermany Society for Nutrition, vana vanopfuura zera rimwe chete, vechidiki nevakuru vanofanira kutora huwandu hwe20 micrograms yevhitamini D pazuva. Iyi ndiyo mari inokurudzirwa kana muviri usingakwanise kugadzira vhitamini D pachayo (semuenzaniso kana uri pamubhedha).

Kuti vaone chimiro chevhitamini D chemunhu, vanachiremba vanoyera mwero we25-hydroxyvitamin D (fomu yekuchengetedza) muropa. Izvi zvinofanirwa kunge zviine 50 nanomoles parita (nmol/l) yeropa - kukosha kunoonekwa sekwakanakira hutano hwemapfupa. Kana iri 30 nmol/l kana pasi, vanachiremba vanotaura nezvekushomeka.

Zvakakosha: Muviri wese unoumba huwandu hwakasiyana hwevhitamini D kuburikidza nechiedza chezuva. Izvi zvinoenderana, pakati pezvimwe zvinhu, pamamiriro ekunze, mwaka, zvipfeko kana kureba kwenguva inopedzwa kunze. Zera, ruvara rweganda uye uremu hwemuviri zvinoitawo basa.

Huwandu hwevhitamini D muropa saka hunoenderana nekushanduka kukuru. Izvi zvinoreva kuti kukosha kwakaderera kuyerwa kamwe kunogara kungova mufananidzo. Hazvirevi kuti pane kare kushaikwa kwenguva refu kunokuvadza utano.

Nyanzvi zano: "Vhitamini D inonyanya kukosha pakutorwa kwecalcium kubva muura. Kana ikashaikwa, calcium concentration muropa inodonha. Izvi zvinoreva kuti calcium yakawanda inobviswa kubva mumapfupa kuitira kubhadhara kushayikwa uku muropa Muzinga we calcium unoramba uripo - asi kuputika kwepfupa kunoderera. Vitamin D inonyanya kugadzirwa mumuviri pachayo kuburikidza neganda kuburikidza nekuvhenekerwa kwezuva uye mune zvidiki kuburikidza nezvimwe zvekudya zvakaita seherring, salmon, huku yai yolk, mackerel, chanterelles, howa uye chiropa chemombe Kuchengeta mapfupa akasimba, chimiro chevhitamini D. inofanira kuongororwa nachiremba, kunyanya munguva yechando, uye yekuwedzera inofanira kuitwa kana ichinge yashomeka.”

Ndeipi mhedzisiro yekushaikwa kwevhitamini D?

Kushaya simba kunogona kuva nezvikonzero zvakasiyana-siyana. Kunoitika kana ganda rikasawana chiedza chezuva chakakwana kana kuti mwaranzi yezuva inenge isina simba mumwedzi yechando kuti muviri ugadzire vhitamini D yakakwana.

Zuva revhitamini rinoita basa rinokosha mune zvakasiyana-siyana maitiro mumuviri:

• Inodzora calcium uye phosphate metabolism uye inotsigira kutorwa kwecalcium kubva muura. Muviri unogona kuzobatanidza iyi mineral mumeno nemapfupa. Izvi zvinoita kuti dzitsige uye dzisimbe.
• Iine simba rakanaka pane simba remhasuru.
• Inotsigira immune system uye inobatanidzwa mune mamwe metabolic maitiro.

Kutarisira kwakashata kwenguva refu kunogona kuva nemigumisiro yakakomba:

• Kushaikwa kweVitamin D muvana: Muvacheche nevana, kushayikwa kwevhitamini yezuva kunotungamirira, semuenzaniso, kumaminerari asina kukwana ari kuchengetwa mumapfupa: anoramba akapfava uye anogona kuve akaremara zvachose semugumisiro. Vanachiremba vanotaura nezvemufananidzo wekiriniki uyu se "rickets".
• Vitamin D inoshaya muvakuru: Kusagadzikana kwefupa metabolism kunogonawo kuitika kune vanhu vakuru, zvichiita kuti mapfupa ave akapfava (osteomalacia). Izvi zvinowanzobatanidzwa nekurwadziwa kukuru uye kushaya simba kwemhasuru. Muvanhu vakwegura, kushayikwa kwevhitamini D kunowedzerawo mukana wekuita osteoporosis (kurasikirwa kwepfupa).

Kupihwa kwevhitamini D kunogona zvakare kukanganisa zvimwe zvirwere zvakasiyana-siyana senge high blood pressure, type 2 chirwere cheshuga mellitus, chirwere chemwoyo kana cancer. Pane mazano chete eizvi, humbowo hwesainzi huripo kusvika pari zvino.

Sangana nevhitamini D inoda kuburikidza nekudya

Tinovhara zvizhinji zvezvido zvedu nerubatsiro rwechiedza chezuva . Avo vanopedza nguva yakawanda vari kunze muzhizha vanozadzawo zvitoro zvavo zvevhitamini D. Muviri unogona kubva wadzokera pane izvi mumwedzi ine rima yechando.

Chikamu chiduku chete chekudya chinobva mukudya . Izvi zvinonyanya kukonzerwa nekuti zvokudya zvakawanda zvine vhitamini D. MuGermany anotora mamicrograms maviri kusvika mana pazuva kuburikidza nekudya. Zvisinei, kune zvimwe zvekudya zvakanyanya kupfuma muvhitamini D. Izvi zvinogona kuita zvakakosha kune utano.

Muchimiro chei vitamin D inowanikwa muchikafu?

Muboka re calciferol, maviri anonyanya kukosha kumuviri:

• Vitamin D2 (ergocalciferol)  inongowanikwa mukudya kwezvirimwa. Muviri unogona kushandura iyi molecule kuita cholecalciferol.
• Vitamin D3 (cholecalciferol)  zvakanyanya kuwanikwa muzvokudya zvinobva kumhuka. Muitsvo, muviri unoshandura cholecalciferol kuita biologically active calcitriol.

Pane vhitamini D yakawanda muzvokudya

Zvikafu izvo ine yakanyanya kuwanda yevhitamini D inosanganisira, pamusoro pazvose,

• hove dzine mafuta (senge herring, mackerel, eel, salmon, nezvimwewo),
• tsvina yakaita sechiropa,
• yolk uye
• humwe howa hunodyiwa.

Vitamin D: Kuchengeta nekugadzira chikafu nemazvo

Kusiyana nemamwe mavhitamini akawanda, vhitamini D haina kugadzikana. Izvi zvinoreva kuti haina hanya nekunze kwekunze kwakafanana nechiedza, okisijeni kana tembiricha uye haina kuora. Chikafu chine vhitamini D chinogona kuchengetwa zvakajairika pasina kunetseka nezvekurasikirwa kukuru. Kubika hakukuvadzi zvakare, sezvo inotsungirira tembiricha inosvika 180 ° C pasina matambudziko.

Vitamin D yekuwedzera: inobatsira riini?

Kune vanhu vakuru vane hutano, vanoshingaira, kubatsirwa kwevhitamini D zvinowedzera zvishoma. Mune zvimwe zviitiko, zvisinei, vanogona kunyatsobatsira. Kune akati wandei njodzi zvinhu zvinotsigira undersupply:

• zera: Kana munhu akwegura, ganda rinorasikirwa nekwanisi yekugadzira vitamini D. Vacheche, kune rumwe rutivi, havafaniri kuonekwa kune zuva rakananga mugore rokutanga rehupenyu, kuitira kuti kushayikwa kunogonawo kuitika pano.
• Kuda kutarisirwa: Vanhu vakarara pamubhedha kana neimwe nzira vanorambidzwa kufamba kwavo vanogona kungove kashoma kuve panze.
• Zvikonzero zvechitendero kana tsika: Kana chikamu chikuru cheganda chakavharwa kunze, chiedza chezuva chinodiwa pakugadzirwa kwevhitamini D haigoni kusvika paganda.
• Muvara weganda: Ganda rakasviba rine huwandu hwe melanin uye saka rinoburitsa vhitamini D shoma pane ganda rakapfava.
• Zvirwere zvisingaperi: Zvimwe zvirwere (semuenzaniso wemukati mudumbu, chiropa, itsvo) zvinogona kukanganisa kugadzirwa kwevhitamini D.
• Mishonga: Mishonga (semuenzaniso yepfari) inogonawo kutadzisa kugadzirwa kwevhitamini D.

kosha: Iwe unofanirwa kukurukura nezvekutora vhitamini D zvinowedzera nachiremba wako. Anogona kuona kana paine kuperevedza chaiko uye kana kurapwa kwakakodzera kuchidiwa.

Chero ani anofungidzirwa kumedza mapiritsi evhitamini D haangoite njodzi yekuwedzeredza nemhedzisiro isingafadzi yakadai sekutemwa nemusoro, kusvotwa kana matombo eitsvo. Mishonga iyi inogona kukanganisa mashandiro anoita mimwe mishonga . Izvi zvinogona dzimwe nguva kuve nemhedzisiro ine njodzi senge cardiac arrhythmia.

Mibvunzo inowanzo bvunzwa nezve vitamin D chikafu

Vitamin D iripi?

Muviri wemunhu unogona kugadzira vhitamini D pachayo kuburikidza nekusangana nechiedza chezuva. Chikamu chiduku chete (chinenge 10-20%) chinowanikwa kuburikidza nekudya. Zvokudya zvine vhitamini D yakawanda zvinowanzobva kumhuka (zvakadai sehove dzine mafuta, mazai yolk kana imwe offal). Pakati pezvinomera zvishoma pane humwe howa hunodyiwa.

Yakawanda sei vitamin D yandinoda pazuva?

Sangano reGerman Society for Nutrition rinokurudzira kutora huwandu hwe20 micrograms yevhitamini D pazuva. Nekudaro, izvi zvinoshanda chete kana kugadzirwa kwemuviri wega kusingaiti. Zvikurukuru, hazvina musoro kuti vanhu vane utano, vanoshingaira kumedza zvokudya zvokuwedzera nevhitamini D. Nokuti kushomeka kunowanzoitika mune zvimwe zviitiko (semuenzaniso kurwara).

Ndezvipi zviratidzo zvekushomeka kwevhitamini D?

Muchiitiko chekushayikwa kwechokwadi, kunyanya mapfupa anotambura. Deformations, kurwadziwa kana kushaya simba kwemhasuru ndiyo mhedzisiro. Ngozi yekuita osteoporosis (kurasikirwa kwepfupa) inowedzerawo.