Chii chinodiwa nemuviri wako vhitamini D zvinoenderana nezera rako? Uye unowanepi vitamini iyi?

Muviri Wako Unofanira Kuda Vitamin D Vitamin D yave nemukurumbira zvikuru kuMiddle East nekuda kwehuwandu hwevanhu vasina vhitamini iyi zvisinei nekuwanda kwezuva mudunhu rino.

Kukosha kwevhitamini iyi kunouya nekuda kwebasa rayo mukutorwa kwecalcium nephosphorous mumuviri.Inobatsirawo kuchengetedza calcium nephosphorous mumapfupa nemazino, nokudaro kudzivirira mapfupa uye kuderedza kurasikirwa kwawo. Mukuwedzera, inogadzirisa huwandu hwe calcium muropa.

Vitamin D inowanikwa mune zvishoma zvekudya zvakaita sesaumoni, sardines, tuna, uye mazai. Uye nokuti inowanikwa muzvokudya zvishomanana chete, zvimwe zvokudya zvakadai semukaka, jisi remarangi uye corn flakes zvinowanzosimbiswa nevhitamini iyi, kupa huwandu hwakanaka hwehuwandu hwezuva nezuva hunokurudzirwa.

Iyi vhitamini inosiyaniswa kubva kune mamwe mavhitamini nekugona kwemuviri kuigadzira. Ziva kuti vhitamini D yakawanda yatinowana inogadzirwa mumuviri kana tasangana nechiedza chezuva. Pasinei nokukwanisa kwomuviri kuigadzira, zvakaoma kuigadzira muvanhu vane ganda dema, vakadzi, vanhu vakafutisa, uye vakwegura.

Nhamba yezuva nezuva inokurudzirwa yevhitamini D inosiyana nezera. Zvinokurudzira zvevhitamini iyi zvinotsanangurwa mu "International Units (IU)" kana micrograms (mcg). Semuenzaniso, kapu yega yega yemukaka yakasimbiswa nevhitamini D inopa inenge 3 mcg, iyo yakaenzana ne120 IU. uye ¾ mukombe wemacornflakes, vanopa 2.5 mcg (100 IU). Kana iri salmon, magiramu makumi masere nemashanu ega ega anopa 85 mcg yevhitamini D (10 IU).

Tafura iri pazasi inoratidza mari inokurudzirwa zuva nezuva neboka rezera.

Kushaikwa kweVitamin D kunogona kukonzera matambudziko mazhinji ehutano. Kushaikwa kwevhitamini iyi muvana kunokonzera kupfava uye kupera simba kwemapfupa, izvo zvinogona kutungamirira kumakumbo akakotama, mabvi uye mbabvu. Muvanhu vakuru, kushomeka uku kunogona kukonzera osteoporosis uye kukanganisa ganda, chiropa uye itsvo dzevakwegura.

Kunyangwe kupenya kwezuva kwakawanda mudunhu reMENA, zvidzidzo zvakaratidza kuti dunhu reMENA rine imwe yepamusoro-soro yekushomeka kwevhitamini D pasi rese. Izvi zvinokonzerwa nekushomeka kwechiedza chezuva nekuda kweganda rakasviba uye kuyamwisa kwenguva refu pasina vhitamini D. Kushaikwa kwevhitamini D kunowanzoonekwa nekuongororwa kweropa ne 25-hydroxy-vitamin D test. Izvo zvinowanzosiyana zvinogona kusiyana kubva ku30 kusvika ku50. nanograms/ml (ng/mL) ndiyo nhanho yakajairika inoteverwa nerabhoritari uko kwakaongororwa.

Asi izvo vakawanda vasingazivi, (maererano nezvimwe zvinyorwa zvakadai seInstitute of Medicine) 20 ng/mL kana kupfuura zvakakodzera kune utano hwakanaka hwemapfupa kune vakawanda vane utano. Nepo mazinga ari pasi pe12 ng/ml anoratidza kushomeka kwevhitamini D.

Chero nhanho isingasviki 20 ng/ml inoonekwa seisina kukwana uye inoda kurapwa Mushure mekubvunza chiremba wako, kurapwa kungave kuburikidza nekuwana chikafu chekuwedzera, kuwedzera kuratidzwa kwako kuchiedza chezuva, kana kutowedzera kudya kwako kwekudya kwakapfuma muvhitamini D.

Kuti udzivise kushomeka kwe vitamin D iwe nevana vako, tinokupa zano kuti:

Wedzera kudya kwaunoita chikafu chakapfuma muvhitamini D senge salmon nemasadhini uye chikafu chakasimbiswa nevhitamini iyi uye ita zvimwe zviitiko zvekunze, kunyanya pakati pemwedzi waKurume naGunyana uye pakati pa11 am na3 pm, uchidzivirira kupiswa nezuva.

* Kuti uvandudze kunyura kwako chiedza chezuva, iva nechokwadi chokuti maoko ako kana kuti makumbo, kwete chiso chako chete, zviri pachena paunenge uri muzuva.

Iwe unofanirwa kubvunza chiremba wako usati watanga chero chikafu chekuwedzera