I-Vitamin D iyinvithamini enamathele enamafutha, ngaphandle kokusebenza okuphelele kwezinhlelo ezithile nezitho ezingenakwenzeka. Isibonelo, ngaphandle kwalo akukho ukufana kwe- calcium , okuyaziwa, kubaluleke kakhulu ohlelweni lwethambo, okungukuthi, ukwakheka kwamandla nokuma kwamathambo. Ngokuntula u-vitamin D, umuntu uhlaselwa yi-osteoporosis, okuholela ekwandeni kwamathambo.
Le vithamini ibalulekile ohlelweni lwe-muscular, nokuvikela isikhumba ezifweni ezihlukahlukene. I-Vitamin D ivimbela ukutholakala kwezifo zenhliziyo, i-arthritis, i-arthrosis, isifo sikashukela.
Ukuze umzimba wamukele i-vitamin D enenani elanele, okokuqala kufanele uqaphele ukudla futhi uhlanganise kuwo imikhiqizo enomthamo ophezulu we-vitamin D.
Yikuphi ukudla okuqukethe i-vitamin D?
Uma sikhuluma ukuthi yikuphi ukudla okunevithamini D eningi, okokuqala kufanele uqaphele leli qembu elilandelayo:
- Amaqanda . Iqanda le-egg - umthombo omuhle kakhulu we-vitamin D, kodwa lokhu akusho ukuthi kufanelekile ukuyeka ukudla kanye namaqanda amaprotheni, acebile amaprotheni.
- Inhlanzi . Kweminye imikhiqizo engcono, lapho kune-vitamin D, faka i-salmon. Ingxenye ye-saumoni inyama ngeke ihlinze umzimba kuphela ngamathuluzi angasetshenzisiwe awusizo, kodwa ingakwazi futhi ukumboza imfuneko yansuku zonke yevithamini. Kunconywa ukuthi ufake i-mackerel, i-catfish, i-sardine ne-tuna ekudleni.
- Ubisi . Amagremu angu-200 yalesi siphuzo ahlanganisa ingxenye yesine yesidingo samavithamini D. Ngaphezu kwalokho, ubisi lukhona nokuthi, ngaphandle kwe-vitamin ngokwayo, iqukethe ne-calcium, ukufaniswa okuxoxwa ngayo lapho ukhuluma ngezinzuzo ze-calciferol (igama lesibili levithamini). Kodwa kubalulekile ukukhumbula ukuthi i-phosphorus, etholakala nobisi, ivinjelwa kancane ukungenwa kwevithamini.
- Amakhowe . Kuye ngezimo zokukhula kwe-fungus, okuqukethwe kwe-vitamin D kuzoshintsha, ngakho-ke isimo esibalulekile yi-deposit yabo yelanga.
- Izitshalo . Awekho amavithamini D amaningi kakhulu okusanhlamvu, futhi ama-oats awaqashelwa njengomholi phakathi kwabanye.
- AmaSoybe . Imikhiqizo ye-soy iqukethe i- vitamin D, ngakho ukusetshenziswa kwe-tofu noma, isibonelo, ubisi lwe-soy, kuboniswa ngokuntuleka kwaleli vithamini.
Umkhuba wansuku zonke wevithamini D ekuhlehlisweni kanje:
- kubantu asebekhulile (iminyaka engaphezu kwengu-70) - 800 IU (1 ME = 0.0325 μg);
- kubantu abadala - 600 IU;
- izingane ezingaphezu kuka-600 ME;
- izingane ezingaphansi konyaka owodwa - 400 IU.
