Vitamini D ndi vitamini wofunikira kwambiri mu mafuta omwe thupi lako limafunikira kuyendetsa kashiamu. Kulephera kumatha kufooketsa mafupa. Ana omwe samapeza mokwanira akhoza kukhala ndi matenda otchedwa rickets, ndipo akuluakulu omwe ali ndi vuto la vitamini D ali pachiopsezo chachikulu cha matenda a mitsempha.
Zakudya zofunikira tsiku ndi tsiku za vitamini D zimachokera ku United Uniti 200 mpaka 600 (IU); Komabe, akatswiri ena amakhulupirira kuti chiwerengerochi chiyenera kuwonjezeka.
Mafuta atatu a salimoni ali ndi 800 IU, chikho cha mkaka chili ndi IU zoposa 100, ndipo kamodzi kake kamene kakakhala ndi zakudya zam'mawa kamakhala ndi 40 vitamini D.
Zizindikiro za kuchepa kwa vitamini D
Anthu omwe ali ndi vuto la vitamini D akhoza kumva kupweteka kwa mafupa komanso kufooka kwa mitsempha ngakhale kuti zizindikiro zikhoza kukhala zofatsa poyamba.
Ana omwe ali ndi ziphuphu amavutika ndi mafupa ofewa ndi ziphuphu zofooka. Kulephera kwa akuluakulu kumayambitsa osteomalacia, yomwe ndi chikhalidwe chomwe chimapangitsa mafupa anu kukhala ofooka. Wothandizira zaumoyo wanu angathe kuyeza mayesero omwe amayeza 25-hydroxy vitamin D.
Mavitamini D osakwanira m'magazi akhala akugwirizanitsidwa ndi matenda osiyanasiyana monga shuga, matenda oopsa, multiple sclerosis ndi mitundu ina ya khansa. Komabe, kufufuza kwina kuli kofunika kuti mudziwe ngati vitamini D ikhoza kuteteza kapena kuthana ndi vuto lililonseli.
Zimayambitsa Vuto la Vitamin D
Kusadya zakudya zomwe zili ndi vitamini D komanso osapeza dzuwa mokwanira kungawononge kuchepa kwa vitamini D.
Ana aang'ono obereketsa, achikulire, anthu omwe ali pakhomo pawo komanso anthu omwe ali ndi khungu lakuda ali pangozi yaikulu ya kuchepa kwa vitamini D.
Anthu omwe ali ndi vuto la kuchepetsa mafuta chifukwa cha matenda monga Crohn's, cystic fibrosis, opaleshoni ya opaleshoni kapena chiwindi kapena matenda a impso sangakhale ndi vitamini D okwanira pa zakudya zawo.
Mufunika dzuwa kuti likhale ndi vitamini D, koma limangotenga mphindi zisanu kapena 30 kutuluka dzuwa, nkhope, mikono, miyendo kapena nsana kawiri sabata iliyonse popanda chopukutirapo kuti muthe kupanga vitamini D okwanira. Kuwopsa kwambiri kwa dzuwa kumawonjezera chiopsezo cha khansara ya khungu, kotero ndikofunika kugwiritsa ntchito sunscreen ndikuletsa kugwiritsa ntchito mabedi okhwima.
Vitamini D si mwachibadwa kupezeka mu zakudya zambiri; Komabe, nsomba zonenepa kwambiri makamaka mafuta a chiwindi ndi vitamini D. Chiwindi cha nkhuku, mazira ndi tchizi zili ndi zochepa. Vitamini D yawonjezeredwa ku zakudya monga mkaka ndi zakudya zachakudya zokhazikika.
Kodi Mungapeze Vitamini D Wambiri?
Thupi lanu limasunga mavitamini osungunuka ndi mafuta monga vitamini D, koma kutentha kwa dzuwa sikungayambitse vitamini D poizoni. Zingakhale zovuta kuti mupeze vitamini D wochuluka kuchokera ku zakudya - ngakhale chakudya cholimbikitsidwa - kupatula ngati mutadya mafuta ambiri a chiwindi.
Vitamini D imapezeka ngati yowonjezerapo. Koma popeza thupi lanu limasunga mavitamini osungunuka kwa nthawi yaitali, kutenga vitamini D wambiri kungayambitse chiwopsezo chomwe chimayambitsa kunyoza, kusanza, kusowa kwa kudya, kudzimbidwa, kufooka ndi kutaya thupi.
Mavitamini apamwamba a mavitamini D angathenso kukweza mpweya wanu wa calcium, mwinamwake amachititsa kusokonezeka maganizo ndi kusagwirizana kwa mtima.
Choncho, ngati muli ndi thanzi labwino, ndi bwino kulankhula ndi dokotala musanayambe kumwa vitamini D. Ndipo tsatirani mauthenga apadera pokhapokha ngati wothandizira zaumoyo akukuuzani mosiyana.
Chitsime:
Ofesi Zowonjezera Zakudya Zazikulu Zachipatala Zachikhalidwe. "Zakudya Zowonjezera Zakudya Zolemba: Vitamini D." Inapezeka pa February 29, 2016. http://ods.od.nih.gov/factsheets/vitamind/.