John Myers
Haeba li-mushroom li pepesetsoa khanya ea letsatsi, li etsa vithamine D ’me kahoo li fetoha mohloli oa bohlokoa oa vithamine D. Leha ho le joalo, kaha li-mushroom le tsona li atleha ntle le khanya ea letsatsi, li-mushroom tse ngata tse lengoang li lengoa limela tse lefifi ’me ha e le hantle ha li fane ka vithamine D. Leha ho le joalo. , u ka “jarisa” li-mushroom tse seng li kotutsoe ka vithamine D.
Vithamine D ka li-mushroom
Vithamine D ke vithamine ea bohlokoa. E laola tsamaiso ea 'mele ea ho itšireletsa mafung, e fokotsa ho ruruha, e phahamisa maikutlo,' me e thibela maloetse a mangata a sa foleng.
Ka bomalimabe, ho na le tse 'maloa feela tse nang le litekanyo tse loketseng tsa vithamine D. Sebete, herring, le eel e ka ba likhetho tse ntle. Mang kapa mang ea phelang vegan kapa a sa rate ho ja lijo tsena khafetsa ka mabaka a mang a ka khutlela letsatsing. Vithamine D e thehoa letlalong ka thuso ea khanya ea letsatsi.
Empa seo se sebetsa feela Europe Bohareng lehlabula. Ke kahoo likhaello tse seng kae tsa lijo li atileng hakana. Hobane esita le lehlabula, batho ba bangata ha ba khone ho tsoa letsatsing khafetsa ho tlatsa mabenkele a bona a vithamine D - haholo-holo kaha vithamine D e thehoa feela letlalong haeba litlolo tsa letsatsi tse nang le lisebelisoa tse phahameng tsa tšireletso li sa sebelisoe.
Lisebelisoa tsa lijo tse nang le vithamine D ke mokhoa o mong. Leha ho le joalo, batho ba bangata ba ka khetha ho koahela tlhoko ea bona ea lintho tsa bohlokoa ka tsela ea tlhaho, ke hore, ka lijo. Empa seo u lokelang ho se etsa haeba sebete, tlhapi le co li tsoa potsong? Tharollo ke: ho ja li-mushroom!
Beha li-mushroom letsatsing ebe u li matlafatsa ka vithamine D
Li-mushroom e ka ba mohloli o motle oa vegan oa vithamine D, empa ha feela li khonne ho hola motšehare. Ke ka nako eo feela - joalo ka batho - ba ka hlahisang vithamine D.
Hoa utloahala hore li-mushroom li ntse li ka hlahisa vithamine D ha li se li kotuloa. Sena se bolela hore u ka beha li-mushroom tse rekiloeng letsatsing 'me ka tsela ena ua atisa litaba tsa vithamine D tsa li-mushroom.
Hoo e ka bang li-mushroom tsohle tse rekisoang li loketse. Ka mohlala, u ka sebelisa li-mushroom kapa li-mushroom tsa shiitake, empa le mefuta e meng e mengata ea li-mushroom.
Kamoo ho bonahalang kateng, fortification ea vithamine D e lokela ho sebetsa le haeba u beha li-mushroom letsatsing tse neng li se li khaotsoe 'me li omisitsoe.
Hang ha li-mushroom li se li khona ho bokella vithamine D letsatsing, vithamine D e ho tsona e lula e tsitsitse ka likhoeli. Ka hona, li-mushroom tse joalo li loketse ho boloka vithamine D.
Nakong e tlang, u ke ke ua sebelisa lehlabula feela (Mots'eanong ho isa Loetse) ho tlatsa lisebelisoa tsa hau tsa vithamine D ka ho lula kantle hangata kamoo ho ka khonehang le ho chaba letsatsi. U ka boela ua omisa li-mushroom letsatsing nakong ea lehlabula 'me u li boloke bakeng sa mariha. Nakong ea khanya e tlase, joale o fuoa vithamine D ea tlhaho le vegan.
Li-mushroom li fana ka vithamine D2
Li-mushroom ka tlhaho li na le ergosterol ea vithamine D. Haeba u ba pepesetsa mahlaseli a UVB, ergocalciferol, e tsejoang hape e le vithamine D2, e thehoa.
Hangata ho hlaha potso ea hore na vithamine D2 e ntle feela joaloka vithamine D3. Ho New England Journal of Medicine, setsebi sa vithamine D Dr. Michael F. Holick o ile a hatisa sehlooho se qaqileng seo, har'a lintho tse ling, se bapisang litsela tsa metabolic tsa vithamine D2 le tsa vithamine D3.
Holick o ngotse hore li-enzyme tsa 'mele li ka fetola habonolo mefuta e' meli ea livithamine hore e be vithamine D e sebetsang. Phuputso ea 2013 (e hatisitsoeng ho Dermatoendocrinology) e boetse e bontšitse hore vithamine D2 e tsoang ho li-mushroom e ka phahamisa boemo ba vithamine D hammoho le vithamine D3.
Molemo feela oa vithamine D3 ke hore e lula maling nako e telele ho feta vithamine D2. Le hoja vithamine D2 e fumaneha ka matsatsi a seng makae feela, vithamine D3 e sala libeke kapa likhoeli tse seng kae.
Leha ho le joalo, haeba u noa tlatsetso ka makhetlo a 'maloa ka beke leha ho le joalo, u ka boela ua finyella litlhoko tsa hau tsa vithamine D ka vithamine D2' me ha ho tsotellehe hore na u nka vithamine D3 (ka capsules) kapa vithamine D2 (ka li-mushroom tse omisitsoeng) .
Ntle le moo, ka li-mushroom tse omisitsoeng, ha u fumane vithamine D feela empa hape le limatlafatsi tse ling tse ngata tse thusang le lintho tsa bohlokoa, tse kang B. beta-glucans ho susumetsa sesole sa 'mele, ergothioneine e le antioxidant, lintho tse tsitsitseng tsamaiso ea methapo le mesebetsi ea boko, le lintho tse nang le lintho tse thibelang likokoana-hloko 'me kahoo li imolla sesole sa' mele.
Li-mushroom tse omisitsoeng letsatsing li fana ka vithamine D e kae?
Ka molao, ho boleloa hore motho e moholo o sebelisana hantle le 800 IU ea vithamine D ka letsatsi. E, ho na le temoso ea sebele mabapi le litekanyetso tse phahameng. Leha ho le joalo, ka nako e tšoanang, litleliniki tse ling li laela 4,000 10,000 ho isa ho IU ea vithamine D bakeng sa batho ba kulang (mohlala, bakuli ba kankere) e le hore ba fole hape.
Ho feta moo, bo-rasaense ba Univesithing ea California e San Diego le Univesithi ea Creighton e Nebraska ba senotse ka March 2015 hore litlhahiso tse tloaelehileng tsa vithamine D li ne li thehiloe ho letho ho feta phoso ea ho bala le hore tlhokahalo ea sebele ea vithamine D e ne e phahame ka makhetlo a leshome, ke hore ho pota 7,000. IE leshano. Bafuputsi ba phatlalalitse thuto ea bona e lumellanang le koranta ea litsebi tsa Nutrients.
Na li- mushroom li ka hla tsa fana ka vithamine D e ngata hakaalo ho khotsofatsa litlhoko tsa batho?
Paul Stamets, moeletsi oa lenaneo la meriana e kopanyang Univesithing ea Arizona Medical School, Tucson, o ile a etsa liteko tse 'maloa ka li-mushroom ho hlakisa thepa ea bona ea vithamine D:
Re ile ra hlahloba lihlopha tse tharo tsa li-mushroom tsa shiitake tse lengoang ka tlhaho. Sehlopha se seng se ne se hōlile sa omisoa ntle le khanya. Ea bobeli e ne e lengoa ntle le khanya empa e omisitsoe letsatsing (ka li-slats tse shebileng fatše). Sehlopha sa boraro se ne se tšoana le sa bobeli, haese feela hore re ne re li ala fatše hore li ome, mabala a tsona a shebile letsatsing.”
Litekanyetso tse phahameng ka ho fetisisa tsa vithamine D li ka lekanngoa sehlopheng sa boraro. Pele o omisa, li-mushroom li bonts'a boleng ba vithamine D ea 100 IU feela ka ligrama tse 100.
Empa ka mor'a ho robala letsatsing (ka li-slats holimo) matsatsi a mabeli (lihora tse 6 ka letsatsi) litekanyetso tsa bona tsa vithamine D ka li-cones li ne li nyolohetse ho 46,000 IU ka ligrama tse 100. Litlhaka li ne li na le "feela" 900 IU ka 100g.
Ka letsatsi la boraro, litekanyetso tsa vithamine D li ile tsa theoha, mohlomong ka lebaka la ho feteletsa ha mahlaseli a mahlaseli a kotsi a UV, kahoo li-mushroom ha lia lokela ho siuoa letsatsing nako e fetang matsatsi a mabeli.
Stamets o re: “Ha re ne re hlahloba li- mushroom tsa rōna tse omisitsoeng hape bakeng sa vithamine D selemo hamorao, li ne li ntse li bontša hore li na le vithamine D e ngata, kahoo li- mushroom tse omisitsoeng letsatsing li loketse haholo bakeng sa ho iketsetsa vithamine D.” bokella” ’me u li boloke ka mokhoa oa li-mushroom bakeng sa mariha.”
Matlafatsa li-mushroom ka vithamine D letsatsing
Haeba hona joale u thahasella ho omisa li-mushroom letsatsing le ho li matlafatsa ka vithamine D ka tsela ena, mona ke kakaretso e khutšoanyane ea mokhoa ona:
- Beha li-mushroom tse sa hlatsuoang letsatsing 'me li-slats li shebile holimo hore li ome.
- Li-mushroom ha lia lokela ho omisoa ho feta matsatsi a 2 le lihora tse fetang 6 ka letsatsi.
- Litekanyo tsa vithamine D tse entsoeng ka tsela ena li lula li le li-mushroom bonyane selemo. Ka hona, nakong ea lehlabula u ka omisa li-mushroom ka ho lekaneng letsatsing 'me ua li matlafatsa ka vithamine D e le hore u ka li ja khafetsa mariha.
- Tšebeliso ea letsatsi le letsatsi ea ligrama tse 2 ho isa ho tse 15 (ho itšetlehile ka tlhoko) ea li-mushroom tsa shiitake tse omisitsoeng letsatsing e ka ba tse lekaneng ho finyella litlhoko tsa letsatsi le letsatsi tsa vithamine D. Paul Stamets oa ngola, "Ho ja li-mushroom tsena tse omisitsoeng ka letsoho makhetlo a mane ka beke ho lekane ho eketsa kapa ho boloka maemo a hau a vithamine D a le boemong bo botle."
- Li-mushroom tse omisitsoeng ha lia lokela ho hlatsuoa. Li ka jeoa li le tala kapa li phehiloe/tse halikiloeng.
- Leha ho le joalo, haeba u li futhumatsa, u lokela ho sebelisa mokelikeli o hlahisoang ha u halikisoa kapa u besoa ka mouoane, hobane hase feela vithamine D empa le lintho tse ling tsa bohlokoa tse ka beng li qhibilihile ho eona.
