Vitamini D3 (cholecalciferol, D3): kufotokozera, zomwe zili pazakudya, kudya tsiku lililonse, zowonjezera zakudya

Mavitamini

2K 0 03/26/2019 (kukonzanso komaliza: 07/02/2019)

Vitamini D3 mwina ndiwodziwika kwambiri komanso wodziwika bwino wamavitamini a gulu D. Adapezeka m'zaka zoyambirira za zaka za zana la 20, pomwe asayansi adasanthula kapangidwe ka maselo amtundu wa khungu la nkhumba ndikuzindikira mpaka pano zomwe sizikudziwika zomwe zikuwonetsa ntchito zawo mchikuto cha radiation kuwala kwa ultraviolet. Yomwe idalipo m'malo mwake inali vitamini D2 yomwe idapezeka kale, koma zopindulitsa zake zinali zocheperako 60.

Dzina lina la vitamini ndi cholecalciferol; mosiyana ndi mavitamini ena a gulu D, amalowa mthupi osati ndi chakudya chokhacho, komanso amapangidwa mwa khungu la munthu, komanso amapezekanso munyama. Cholecalciferol amatenga nawo gawo pazonse zomwe zimachitika mthupi. Popanda izi, magwiridwe antchito achitetezo amthupi, amanjenje ndi mtima, mafupa ndi zida zamagetsi ndizosatheka.

Vitamini D3 katundu

• Imalimbitsa phindu la calcium, magnesium ndi phosphorous, yomwe imathandizira kuyamwa kwawo m'matumbo. Chifukwa cha vitamini D3, zinthuzi zimafalikira mwachangu m'maselo a mafupa, chichereŵechereŵe ndi malo olumikizirana mafupa, kukonza malo owonongeka ndikubwezeretsanso kusamvana komwe kumachitikadi mwa akatswiri ochita masewera olimbitsa thupi, komanso okalamba. Cholecalciferol imalepheretsa kutsekemera kwa calcium m'mafupa, kumalepheretsa kusokonekera kwa mafupa. Zadziwika kuti nzika zam'madera otentha, omwe mavitamini ake amakhala ochulukirapo kuposa, mwachitsanzo, okhala m'chigawo chapakati cha Russia, ali ndi vuto la mafupa nthawi zambiri.
• Vitamini D3 imayambitsa kupangidwa kwa maselo amthupi, omwe amapangidwa m'mafupa. Amathandizidwanso pakupanga ma peptide opitilira 200, omwe ndi adani akulu a mabakiteriya.
• Cholecalciferol imathandizira kulimbitsa mumtambo wama cell amitsempha, komanso imathandizira kupititsa patsogolo zikhumbo zamitsempha kuchokera ku chapakati pamanjenje kupita ku zotumphukira. Izi zimakuthandizani kuti muwongolere kuthamanga kwanu, kuwonjezera mphamvu, kuyambitsa kukumbukira ndi kuganiza.
• Kudya mavitamini pafupipafupi mu kuchuluka komwe thupi limafunikira kumalepheretsa kukula kwa zotupa, kumachepetsa chiopsezo cha khansa, komanso kumathandizira kukula kwa metastases.
• Mavitamini othandizira magwiridwe antchito a endocrine poyang'anira kuchuluka kwa insulini yomwe imapangidwa m'matenda a adrenal ndikuwongolera kuchuluka kwa shuga m'magazi.
• Cholecalciferol imayimitsa kuthamanga kwa magazi, komanso imalimbitsa magwiridwe antchito mwa amuna ndipo imathandizira kuti amayi azikhala ndi pakati.

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Malangizo ogwiritsira ntchito (tsiku lililonse)

Kufunika kwa vitamini D3, monga tawonera pamwambapa, zimatengera zinthu zambiri: dera lokhalamo, zaka, zolimbitsa thupi. Koma asayansi atenga zofunikira tsiku lililonse za cholecalciferol. Ikuwonetsedwa patebulo.

Pankhani ya vitamini D3, 1 IU imakhala 0.25 μg.

Zikuonetsa ntchito

1. Kuchuluka kwa melanin. Khungu lakuda silitenga bwino ma radiation a ultraviolet, popeza melanin imangolepheretsa zotsatira zake. Chifukwa chake, mwa anthu omwe ali ndi khungu lakuda, vitamini D3, monga lamulo, sikuti imapangidwira yokha yokha. Kugwiritsanso ntchito zoteteza ku dzuwa kumalepheretsanso kupanga mavitamini. Nthawi yotentha, tikulimbikitsidwa kukhala panja kwa mphindi 15-20 patsiku popanda zida zapadera zoteteza, kupewa nthawi yamasiku kuchokera pa maola 11 mpaka 16, pomwe zochita za dzuwa ndizowopsa.
2. Zosintha zokhudzana ndi zaka. Kuchuluka kwa michere yambiri kumachepa ndi ukalamba, ndipo vitamini D ndichonso. Okalamba ayenera kuonetsetsa kuti akudya mokwanira, chifukwa zimakhudza mwachindunji mphamvu ya mafupa ndi ziwalo, zomwe zimachepa pakapita nthawi.
3. Maphunziro a masewera. Kuchita masewera olimbitsa thupi mwamphamvu komanso pafupipafupi kumabweretsa kudya mopitirira muyeso, ndipo vitamini D3 imathandizira kubwezeretsa thanzi labwino, komanso kupewa kutsekemera kwa khungu ndi kulimbitsa mafupa.
4. Malo ogona okhala ndi maola ochepa masana.
5. Zamasamba ndi zakudya zopanda mafuta. Vitamini D imapezeka mulimonse mulimonse momwe zilili ndi nyama. Imasungunuka mafuta, chifukwa chake kupezeka kwa mafuta ndichimodzi mwazinthu zofunika kwambiri kuti munthu amwe bwino.

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Zolemba pachakudya

Zakudya za Vitamini D3 mumitundu ina yazakudya (pa 100 g, mcg)

Kulephera kwa vitamini

Kuperewera kwa cholecalciferol, koposa zonse, kumakhudza momwe mafupa amagwirira ntchito. Kwa ana, izi zimawonekera mu rickets, ndi akuluakulu - kupatulira mafupa. Zizindikiro zakusowa ndikuphatikizira kufooka wamba, misomali yolimba, mano ophwanyika, ndi kupweteka kwamafundo ndi msana.

Poyambira kusowa kwa vitamini D3, mavuto amabwera chifukwa cha kuthamanga kwa magazi, kutopa kwanthawi yayitali kumayamba, magwiridwe antchito amanjenjemera amasokonekera, ndipo chiopsezo chokhala ndi zovuta chimakula.

Zotsutsana

Kulandila muubwana kuyenera kuvomerezedwa ndi dokotala, zomwezo ziyenera kuchitidwa kwa amayi apakati ndi oyamwa. Kugwiritsa ntchito zowonjezera zomwe zili ndi vitamini D3 sikuvomerezeka ngati kuli kashiamu wochuluka mthupi, komanso pamaso pa mawonekedwe otseguka a chifuwa chachikulu, urolithiasis ndi mavuto a impso.

Vitamini D3 Zowonjezera

Vitamini amabwera m'njira zitatu zazikulu: kutsitsi, mankhwala, mapiritsi. Gome limapereka chithunzithunzi cha zotchuka kwambiri mwa izi, mapiritsi.

Dzina	Wopanga	Malangizo	Kuyika chithunzi
Vitamini D3 Gummies	California Golide Chakudya	Mapiritsi awiri tsiku lililonse ndi chakudya
Vitamini D-3, Mphamvu Zambiri	Tsopano Zakudya	Kapisozi 1 tsiku lililonse ndi chakudya
Vitamini D3 (Cholecalciferol)	Solgar	Piritsi 1 patsiku
D3	M'zaka za zana la 21	1 kapisozi patsiku
Vitamini D3	Zabwino Kwambiri Kwa Dotolo	Piritsi 1 patsiku
Vitamini D3 wokhala ndi Mafuta a Kokonati	Kafukufuku Wamasewera	1 gelatin capsule patsiku

Onerani kanemayo: 7 Signs of Low Vitamin D How Many do You Have? 2020 (Mulole 2025).