Yini i-vitamin D?

Ukuze isebenze ngendlela evamile yomzimba, umuntu udinga amavithamini nokulandelela izakhi. Phakathi kwazo i-vitamin D. Umzimba uveza yona yedwa ngaphansi kwelanga, kodwa uma kungenakwenzeka ukuba uhlale ilanga isikhathi eside, kubalulekile ukwazi ukuthi i-vitamin D iyini ukuze ukwazi ukugcwalisa ukulahlekelwa kwayo.

Ngenxa yale vithamini iqinisa amathambo namazinyo, ithuthukise ukukhula kwe-muscle mass, evamile ukucindezela kwegazi. Ukwengeza, i-vitamin D iyingxenye eqondile yokugubha igazi nokusebenza kwegciwane, kusiza ukuqinisa ukuzivikela futhi kuvimbele ukwakheka kwamangqamuzana omdlavuza.

Lapho i-Vitamin D iqukethe: Uhlu lwemikhiqizo

I-Vitamin D itholakala ngokwezimali eziningi emikhiqizweni yemfuyo nakwezinhlanzi (ku-100 g):

• i-herring - kusuka ku-300 kuya ku-1600 IU;
• i-saumoni - kusuka ku 200 kuya ku-800 IU;
• i-mackerel - kusuka ku-300 kuya ku-400 IU;
• i-cod isibindi - kufika ku-50 IU;
• i-yolk ye-egg - i-25 IU;
• inyama - 13 IU;
• ukhilimu omuncu - i-50 IU;
• ubisi - kufika ku-4 IU.

Yikuphi ukudla kokutshala kwemvelo okucebile ku vithamini D?

1. Imifino nemifino, isibonelo i-parsley, i-mint, njll. Ingasetshenziswa njengezinongo bese ingeza izitsha neziphuzo ezihlukahlukene.
2. Kwabalimi, kuzoba usizo ukwazi ukuthi i-vitamin D itholakala kuma-mushroom angashintsha imikhiqizo yezilwane.
3. I-Vitamin D ingatholakala emifino, isibonelo, kumazambane, iklabishi, njll.

Ngaphezu kwalokho, itholakala kumafutha: ukhilimu, i-sunflower, umnqumo, ummbila, i-sesame, njll.

Ulwazi oluwusizo

1. Nsuku zonke kuyadingeka ukuthola u-600 IU we-vitamin D.
2. Uma usuku ngalunye luchitha isikhathi elangeni, khona-ke umthamo owudingekayo wehliswa izikhathi ezingu-2.
3. Imikhiqizo equkethe i- vitamin D eningi, udinga ukulungiselela kahle:

• ukudla okubandayo kufanele kukhishwe kancane kancane, ukukhishwa kabusha kuvinjelwe;
• Akunconywa ukusebenzisa amanzi okwehliswa noma ukugcoba;
• Kungcono ukupheka ukudla nge-pair noma ukubhaka kuhhavini;
• uma unquma ukupheka okuthile, bese ugcina i-vitamin D, ubeka ukudla ngamanzi abilayo;
• qiniseka ukuthi imikhiqizo ayibilisi;
• Akunconywa ukuvuselela ukudla okulungiselelwe okuqukethe i-vitamin D izikhathi eziningana.