Uphi i-vitamin D ekhoyo?

I-Vitamin D yi-vitamin yelanga, njengoko nathi sinako ukuyihlanganisa ngokuqhagamshelana nemisebe yelanga. Nangona kunjalo, ebusika sihamba ngokunyuka ebumnyameni, ukuba kusasa, ukuba kusihlwa, ngaphandle koko, ukuphuhliswa kwe-vitamin D yethu umzimba kufuneka ibe yinto encinci yembethe iingubo, kunye nale meko siza kuhlangabezana nayo kuphela xa sihamba yonke imini kubanda kubanda. Kuxesha lokubanda kubaluleke kakhulu ukuba wazi apho i-vitamin D. iqulethwe khona

Imveliso ...

Ngokuqhelekileyo, i-vitamin D ifumaneka kwimveliso yesilwanyana:

• ukhula;
• cod;
• mackerel;
• salmon;
• mackerel;
• ithole;
• intlanzi nenyama yesibindi;
• isikhupha seqanda;
• ibhotela;
• ubisi;
• ukhilimu omuncu.

Ngokuphathelele iimveliso zityalo, umxholo wayo awubalulekanga apha:

• amakhowe;
• ioli;
• parsley;
• iifatata;
• imbewu.

Kwimenyu yemihla ngemihla yabamantla, apho kukho iindawo ezincinci zelanga, kukho iivithamini D. Akunangozi yokuba isibindi se-cod sisona siphumelelo se-vitamin D, into yokuqala efika engqondweni xa ikhankanya i-Norwegian cuisine.

Ungagcina njani i-vitamin D?

Kukho amaqhinga amaninzi aya kukunceda ugcine isalathisi sevithamini D esicacisayo kwinqanaba eliphezulu kuzo zonke ukutya:

• Inyama neentlanzi zihluma ngokukhawuleza kwiqondo lokushisa;
• ukuxhatshazwa, ngokukhawuleza udle, ungagcini ngokuphindaphindiweyo;
• Beka imifuno kuphela ngamanzi abilayo kwaye ungabavumeli ukuba babilise;
• inyama kunye neentlanzi zipheka ngokupheka, okanye zibhaka kwi-foil okanye i-sleeve;
• Kunobungozi ukufudumala ukutya ngezihlandlo eziliqela;
• inyama kunye neentlanzi azinakuhlanjululwa okanye zihluthe emanzini, kuba ngamanzi uzotyulela kunye nawo onke amavithamini.

Izinzuzo

Mhlawumbi, ukuqinisekisile ngesidingo sokunyamekela unyango lwe-vitamin D, kufuneka uthethe amagama ambalwa malunga nezibonelelo zakhe. Okokuqala, ngaphandle kwe-phosphorus, akukho phosphorus, okanye i-calcium, okanye i-magnesium iya kufakwa. Kwaye ngaphandle kwale micronutrients, amathambo ethu aya kuphazamiseka ngokukhawuleza aze aphephe. Ngenxa yoko, i-vitamin D iyinkqubo enzima yokukhusela kunye nokunyangwa kwe-arthritis, i-osteochondrosis, i-rachitism.

Okwesibini, i-vitamin yethu enelanga ayiyikuphazamisa ukusebenza komzimba. I-Vitamin D yandisa ixesha lokuphila kwegulane likaGawulayo, kwaye lisebenza njengokhuselo lomhlaza.

Ukungabikho kwe-vitamin D kukhokelela ekudakaleni okusisigxina, kwimigraines, kunye nokunyuka kwesimo senhliziyo. Kwaye i-vitamin D ibaluleke kakhulu kubasetyhini, ngenxa yokuba balahlekelwa ngaphezu kwee-calcium ngaphezu kwamadoda, ngoko ke, kunye neemfuno ezongezelelweyo ze-calcium, zidinga kwi-vitamin D.