Iyo inonyanya kukosha yevhitamini D kunze kwezuva

Iyo inonyanya kukosha yevhitamini D kunze kwezuva

Vitamin D inokosha vhitamini inodiwa nemuviri kuti uwane calcium, kukura kwebhonzo, immune function uye kununurwa kwekuzvimba. Kushaikwa kwevhitamini D kunogona kutungamirira kune rickets, kushaya simba rekudzivirira muviri, kuwedzera njodzi yegomarara, kusakura kwebvudzi, uye osteomalacia. Kune rimwe divi, zvinozivikanwa kuti kuwandisa kwe calcium nemuviri nekuda kwevhitamini D kunogona kutungamirira kumatombo eitsvo.

Ikozvino inokurudzirwa kukosha kwezuva nezuva kwevhitamini D ndeye 20 micrograms, iyo yakaenzana ne800 international units, pazuva. Muganho wehupfu unofungidzirwa kuva pakati pe250 kusvika 1000 µg / zuva. Dzimwe nguva vhitamini D kukosha kunopihwa muIU titer, sezvo 1 microgram yevhitamini D yakaenzana ne40 IU, ine huwandu hwe4000 IU pazuva, kudzivirira kuunganidzwa kwematombo eitsvo.

Muviri unogadzira vhitamini D kana ganda richinge richivhenekerwa nechiedza chezuva nekudaro unonzi vhitamini yezuva. Kuratidzwa kwezuva ndiko kutanga kwevhitamini D kune vanhu vazhinji. Asi chiedza chezuva chingasabatsira muviri kugadzira vhitamini D yakakwana, zvichienderana nemwaka uye kwaanogara munhu, uye vanhu vakwegura kazhinji havagoni kugadzira vhitamini D yakawanda.

Zvokudya zvakapfuma mu vitamin D zvinosanganisira:
• hove
• mazai
• Howa dzinopinzwa muzuva
• chiropa

Vitamin D haiwanikwe yakasikwa muzvokudya zvakawanda, ndicho chikonzero zvokudya zvakawanda zvakasimbiswa nevhitamini D. Izvi zvinoreva kuti vitamin D yakawedzerwa kune zvakawanda zvekudya nechinangwa chekuwedzera hutano. , sezvinotevera:
• mukaka
• Zvinotsiva mukaka
• Yogati
• Chisvusvuro Cereal
Tofu
• chinwiwa cheranjisi

Wedzera kubatwa kwevhitamini D
Kutora kwemuviri kwevhitamini D kana kutorwa nemafuta ekudya kunogona kuwedzerwa ne11-50%. Kuitora nekudya kukuru kunowedzera kubatwa ne50%. Magnesium inoita basa rakakosha mukuita uye kushandiswa kwevhitamini D mumuviri.

Maguy Farah's horoscope kufanotaura kwegore ra2023