Uphi i-vitamin D equkethe?

I-Vitamin D iyinvithamini yelanga, njengoba nathi siyakwazi ukuyihlanganiswa kuphela ngokuxhumana nemisebe yelanga. Kodwa-ke, ebusika sihamba kakhulu ebumnyameni, ukuthi kusihlwa, ukuthi kusihlwa, ngaphandle kwalokho, ukuthi ukuthuthukiswa kwe-vitamin D umzimba wethu kufanele kutholakale kancane ngezingubo, futhi ngalesi simo sizobhekana kuphela uma sihamba usuku lonke emakhazeni ebanda. Kusemkhathini obandayo kubaluleke kakhulu ukwazi ukuthi i-vitamin D. ikhona kuphi

Imikhiqizo |

Ngokuvamile, i-vitamin D itholakala emikhiqizweni yemvelaphi yezilwane:

• i-herring;
• ikhodi;
• i-mackerel;
• i-salmon;
• i-mackerel;
• i-trout;
• inhlanzi nenyama yesibindi;
• i-egg yolk;
• ibhotela;
• ubisi;
• ukhilimu omuncu.

Mayelana nemikhiqizo yezitshalo, okuqukethwe kwayo akubalulekile lapha:

• amakhowe;
• amafutha ommbila;
• i-parsley;
• amazambane;
• imbewu.

Emenyu yansuku zonke yabasenyakatho, lapho kukhona khona ama-suns ambalwa njalo, kunamakhomitha amaningi e-vitamin D. Akuyona ingozi ukuthi isibindi se-cod singumthombo ongcono kakhulu wevithamini D, lokhu kuyinto yokuqala efika engqondweni lapho sisho ukudla kwaseNorway.

Ungagcina kanjani i-vitamin D?

Kunezinyathelo ezimbalwa ezizokusiza ukuthi ugcine ikhombisi yevithamini D ehloniphekile ezingeni eliphezulu kakhulu kukho konke ukudla:

• Inyama nezinhlanzi zihamba kancane kancane ekamelweni lokushisa;
• ukuhlwithwa, ukudla ngokushesha, ungagcini ngokuphindaphindiwe;
• Beka imifino kuphela ngamanzi abilayo futhi ungawavumeli ukuba abilise;
• inyama nezinhlanzi zipheka kakhulu eziphekiwe, noma ziphekwe emaphoyiseni noma emikhanda;
• kuyingozi kakhulu ukufudumala ukudla izikhathi eziningana;
• inyama nenhlanzi ayinakuvinjelwa noma igwetshwe emanzini, ngoba uzobe usawoti nawo wonke amavithamini ngamanzi.

Izinzuzo

Mhlawumbe, ukukuqinisekisa ngesidingo sokwelashwa ngokucophelela nge-vitamin D, kufanele uthi amagama ambalwa mayelana nezinzuzo zakhe. Okokuqala, ngaphandle kwe-phosphorus, akukho phosphorus, ne-calcium, noma i-magnesium. Futhi ngaphandle kwalezi micronutrients, amathambo ethu azowa buthakathaka ngokushesha futhi abe yizinkinga. Ngakho-ke, i-vitamin D iyinkimbinkimbi edingekayo ekuvimbeleni nasekwelaleni i-arthritis, i-osteochondrosis, i-rachitism.

Okwesibili, i-vitamin yethu efakwe ilanga ayifuni kanzima ukusebenza komzimba. U-Vitamin D ukwandisa isikhathi sokuphila segciwane lesandulela ngculaza, futhi lisebenza njengendlela yokuvimbela umdlavuza.

Ukuntuleka kwevithamini D kuholela ekucindezelekeni okuhlala njalo, migraines, kanye nokwanda kwesimo senhliziyo. Futhi i-vitamin D ibaluleke kakhulu kubesifazane, ngoba balahlekelwa i-calcium engaphezu kwamadoda, ngakho-ke, ngezidingo ezengeziwe ze-calcium, zidinga kumlingani wakhe othembekile - vithamini D.