Kunzwisisa Zvakawanda Pamusoro Pevhitamini D Zvinogona Kukubatsira Kuderedza Kungozi Yako yeKaroni
Unoziva ma Vitamin D ako mazinga here? Kana zvisingaiti, iwe ungada kuziva kuti mhinduro dzako dzinogona kukubatsira kukuzivisai nezvehutano hwekenza yako . Zvenguva ichangobva kuongororwa zvidzidzo zvakawana hukama pakati pehutachiwana hwemavhitamini D muzvokudya uye mumuviri nehuwandu hwekenza yekondon. Uyewo, mukana wekudzidzira adenomas - rudzi rwekoloni yepolp iyo inogona kuwedzera kenza yekoloni njodzi kana ikasara isingateereri - inogona kunge yakakwirira kana iwe usina vitamini D muzvokudya zvako uye madiki mavitamini D mumuviri wako.
Mavhitamin D Akawanda Sei Ndiri Kuda?
Nyanzvi dzakawanda dzehutano dzinofunga kuti kune yakakwana yekodhoni yekudzivirirwa kwekenza , unoda pakati pe1 000 ne2000 IU ye vitamin D pazuva, zvinenge zviviri nehafu kusvika ku5 nguva ikozvino yakakurudzirwa kudya yemari (RDA) ye 400 IU pazuva. Vitamini D inofanira kuuya kubva pakudya, kudya kwezvokudya, kana kubva kune mamwe maviri. Mushonga wezvokurapa uri kupazve rubatsiro rwekuwedzera mazano kune vitamine D. Pamwe ne calcium , vitamini D inotonyanya kuzivikanwa semuviri unokosha mune utano hwemapfupa, ndicho chikonzero chinowanzowedzerwa mukaka.
Vitamini D uye Kuparara Kwekenza Kanon
Asi usati watakura vitamini D, iva nechokwadi chokuti utaure nachiremba wako. Nepo iwe unogona kunge uine uwandu hwevhitamini D uye unoda zvimwe zvekudya, iwe ungasadawo, kana kuti unobatsire, mavhitamisi anowedzera maChitoni vanopinda mucheche vanofanira kuverengawo, zvakare. Kune vanhu vanoonekwa kuti vane kenza yekoloni, vane ropa rezasi mavhitamini D vanogona kukuvadza mikana yekupona.
Uyewo kunetseka ndechokuti pakati pevanhu vane kenza yemukironi, kugamuchira chemotherapy kunowedzera dambudziko rekushaya simba kwevitamini D. Nzira yakanakisisa yekuziva kana iwe unogona kubatsirwa nokutora zvinopfuura RDA yevhitamini D ndekukumbira chiremba wako kuti ave nechirwere che vitamini D.
Kuwana Mazuva Ako Mavhitamin D Dose
Iwe unofunga kuti chikamu chinowanzochengetwa kwehutano hwakanaka kuve kuongorora ropa mavhitamini D nguva dzose.
Zvinosuruvarisa, izvi hazvisizvo. Kana iwe uri weUnited States, iwe unogona kunge usina kuwana mavitamini D akakwana uye iwe ungasaziva. Kuwana mavitamini D akakwana muzvokudya, kana kubva pakusvibiswa kwezuva kune simba rakakwana kubvumira muviri kuti uite vitamini D, zvinokosha kune utano (zuva rinobatsira muviri kuita Vitamin D). Nemhaka yokuti chirongwa chekudya chinorayirirwa (RDA) chevhitamini D chakaderera, unogona kuwedzera kudya kwezvokudya kuti uve nechokwadi chokuti unowana vitamini D yakakwana inodarika chikamu chinorayirwa. Kana chiremba wako anotaura kuti vitamini D yako yakaderera, bvunza kuti mavitamini D unofanirwa kutora sei kugadzirisa dambudziko iri. Usaisa mishonga yakawandisa mavitamini D usingatangi kusimbisa kuti unoda zvimwe zvemuviri. Vitamin D kusagutsikana nekushayikwa kuri kuwedzera kuonekwa sehutano hwehutano hwevanhu. Iyo ndiyo ngozi yekushayikwa inonyanya kukura kudarika ngozi yeutachiona (kuwana mavitamini D akawanda).
- Zvakanaka zvekudya zvevhitamini D zvinosanganisira:
- mafuta, hove yemvura inotonhorera, zvakadai se tuna, salmon, mackerel, uye sardines
- cheese
- egg yolks
- Vitamini-D Zvokudya zvakakomberedzwa, kusanganisira zvokudya zvekudya, kugadzirira-ku-kudya zviyo, uye marangi uye mamwe majisi.
Zviri pachena kuti vitamini D haisi inokosha chete kune hutano hwehutano, asi inogona kuva yakakosha pakuderedza njodzi yekenza yekoloni nezvimwe zvirwere zvisingaperi.
Kuwana mamwe mavitamini D zvakare inogona kunge iri nzira yekuwedzera mikana yako yekupona kana iwe uine kenza yekoloni. Asi, iva nechokwadi chekukumbira chiremba wako kuti aongorore huwandu hwe vitamini D. Kana iwe uri pasi, unogona kushanda nemutano wako wehutano kuti usarudze kuti zvakanakisisa sei kuwana mavitamini D akawanda mukudya kwako uye mumuviri wako.
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