Vitamini D ndi chophatikiza cha zinthu 6 zosungunuka mafuta. Cholecalciferol amadziwika kuti ndi gawo lomwe limagwira ntchito kwambiri, lomwe limakhala ndi zotsatira zabwino zonse za vitamini.
M'zaka za m'ma 30s, asayansi adasanthula kapangidwe kake ka khungu la nkhumba ndikupeza 7-dehydrocholesterol mmenemo. Katunduyo adadziwika ndi ma radiation a ultraviolet, chifukwa chake ufa wapadera wokhala ndi mankhwala a C27H44O adapangidwa. Sanayesere kuyisungunula m'madzi, mpaka atazindikira kuti ndiyotheka kupasuka pokhapokha ngati pali mafuta acid. Ufa uwu unkatchedwa vitamini D.
Kafukufuku wotsatira awonetsa kuti pakhungu la munthu vitamini imeneyi imapangidwa kuchokera ku lipids ikamayatsidwa ndi dzuwa. Pambuyo pake, cholecalciferol imapita ndi chiwindi, chomwe chimadzipangira kusintha kwake ndikupanga thupi lonse.
Khalidwe
Anthu ambiri amadziwa kuti vitamini D kumawonjezera mayamwidwe kashiamu ndi phosphorous, normalizes ndende yawo m'thupi ndipo ndi okhudza maselo ambiri wawo.
Mitundu yonse yamatenda amunthu, komanso ziwalo zamkati zimafunikira vitamini D. Popanda kuchuluka kokwanira, kashiamu sangadutse mu khungu ndipo amatulutsidwa m'thupi osakanizidwa. Mavuto ndi mafupa ndi matupi olumikizirana amayamba.
Vitamini D kanthu
- Amachepetsa kukwiya kwamanjenje;
- bwino thanzi ndi kusunga thupi mu mawonekedwe abwino;
- normalizes kugona;
- kumalimbitsa makoma amitsempha yamagazi;
- amachititsa kuti asthma iwonongeke;
- amachepetsa chiopsezo cha matenda ashuga;
- kumathandiza mayamwidwe kashiamu ndi phosphorous;
- Amathandiza kulimbitsa mafupa ndi minofu;
- imathandizira njira zamagetsi;
- kumawonjezera chitetezo chachilengedwe cha thupi;
- amalepheretsa kupezeka kwa mitundu ina yamatenda;
- ndi prophylactic wothandizira atherosclerosis;
- imathandizira pakugonana komanso kubereka;
- Imaletsa ma rickets a ana.
Vitamini norm (malangizo ntchito)
Kufunika kwa vitamini D kumadalira zaka, malo, khungu, komanso kuchita masewera olimbitsa thupi.
Muubwana ndi ukalamba, monga ulamuliro, vitamini D sanapangidwe mokwanira. Kuchokera pano kumayamba kuchepa kwa calcium, komwe kumawonjezera chiopsezo cha kusweka ndi kusokonezeka, komanso kumatha kuyambitsa ma rickets mwa ana, komanso kwa akulu - matenda am'magazi ndi mafupa.
Anthu omwe ali ndi khungu lakuda ayenera kukumbukira kuti kufunika kwawo kwa vitamini ndikokwera kwambiri kuposa kwa anthu akhungu lowala, chifukwa kudutsa kwa cheza cha ultraviolet kumakhala kovuta.
Kwa ana obadwa kumene, vitamini D ndikofunikira pakupanga minofu ya mafupa komanso kupewa ma rickets. Koma kwa ana, monga lamulo, vitamini yomwe imapangidwira masana ndiyokwanira. Kulandila kwina kuyenera kuvomerezedwa ndi dokotala wa ana.
Okhala kumadera otentha nthawi zambiri safuna kudya mavitamini D owonjezera, koma omwe amakhala pakatikati pa Russia m'nyengo yozizira samangofunika kudya zakudya zopatsa mavitamini ndikuyenda kwa ola limodzi, komanso kuwonjezeranso zakudya zawo ndi zowonjezera zowonjezera.
Akatswiri atenga lingaliro lapakati pazofala kwa munthu. Tiyenera kumvetsetsa kuti ndizovomerezeka, munthu wamkulu yemwe samatuluka panja masana ndipo amalandira cheza chochepa kwambiri amafunika kudya mavitamini D.
| Zaka | |
| 0 mpaka miyezi 12 | 400 IU |
| 1 mpaka 13 wazaka | 600 IU |
| 14-18 wazaka | 600 IU |
| 19 mpaka 50 wazaka | 600 IU |
| Kuyambira zaka 50 | 800 IU |
Kufunika kwa vitamini mwa amayi apakati kwatengedwa padera, kumasiyana 600 mpaka 2000 IU, koma zowonjezera zimangotengedwa ndi chilolezo cha dokotala. Ambiri mwa vitamini ayenera kupezeka mwachilengedwe.
Zofunika! Vitamini D 1 I: zamoyo zofanana ndi 0.025 mcg cholecalciferol.
Magwero a Vitamini D
Zachidziwikire, aliyense wamvapo chinthu chonga "sunbathing" Ayenera kutengedwa nthawi isanakwane 11 m'mawa komanso pambuyo pa 4 koloko masana nthawi yotentha. Zimakhala pokhala padzuwa lotseguka mthupi popanda kugwiritsa ntchito zida zodzitchinjiriza ndi chotchingira cha ultraviolet. Mphindi 10 patsiku ndikwanira kwa iwo omwe ali ndi khungu loyera komanso mphindi 20-30 kwa iwo omwe ali ndi khungu lakuda.
M'nyengo yozizira, masana, mavitamini amaphatikizanso, ngakhale pang'ono. Ndibwino kuti mutuluke panja masiku omwe kuli dzuwa kuti mukalandire mankhwala a ultraviolet radiation, omwe ndi ofunikira paumoyo.
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Zakudya zomwe zili ndi vitamini D:
Zogulitsa nsomba (mcg pa 100 g) | Zanyama (mcg pa 100 g) | Zitsamba (mcg pa 100 g) | |||
| Chiwindi cha Halibut | 2500 | Dzira la nkhuku | 7 | Chanterelles | 8,8 |
| Cod chiwindi | 375 | Dzira la nkhuku | 2,2 | Zambiri | 5,7 |
| Mafuta a nsomba | 230 | Ng'ombe | 2 | Vesheneki | 2,3 |
| Ziphuphu | 23 | Botolo kuchokera ku 72% | 1,5 | Nandolo | 0,8 |
| Kupopera mu mafuta | 20 | Chiwindi cha ng'ombe | 1,2 | Bowa loyera | 0,2 |
| hering'i | 17 | Tchizi cholimba | 1 | Chipatso champhesa | 0,06 |
| Nsomba ya makerele | 15 | Cottage tchizi wachilengedwe | 1 | Champignons | 0,04 |
| Caviar wakuda | 8,8 | Kirimu wowawasa wachilengedwe | 0,1 | Parsley | 0,03 |
| Caviar yofiira | 5 | Mkaka wamafuta | 0,05 | Katsabola | 0,03 |
Monga momwe tikuwonera patebulopo, zakudya zokhala ndi mavitamini ochuluka zimangopangidwa ndi nyama zokha. Kuphatikiza apo, vitamini D imangokhala m'malo okhala ndi mafuta ndipo imakhudza kudya kamodzi kwamafuta, komwe sikokwanira oyenera kudya zakudya zapadera. Ndi kuchepa kwa dzuwa, anthu oterewa amalimbikitsidwa ndi mavitamini.
Kulephera kwa Vitamini D
Vitamini D ndiye chakudya chofunikira kwambiri chomwe chimaperekedwa kwa ana omwe angobadwa kumene. Popanda izi, kuphwanya kumachitika panjira zofunika mthupi, zomwe zimadzaza ndi zovuta zoyipa.
Zizindikiro zakusowa:
- misomali yosweka;
- tsitsi losasangalatsa;
- kupezeka kwa mavuto amano;
- maonekedwe a khungu, ziphuphu, kuuma ndi kuphulika, dermatitis;
- kutha msanga;
- kuchepa kwamaso;
- kupsa mtima.
Kusowa kwa mavitamini mwa ana kumatha kuyambitsa matenda akulu - ma rickets. Zizindikiro zake, monga lamulo, zimawonjezera kulira, kuda nkhawa mopitirira muyeso, kuimitsa pang'onopang'ono kwa fontanelle, kuchepa kwa njala. Zikatero, muyenera kulankhulana ndi dokotala wa ana.
Mavitamini owonjezera
Vitamini D sichitha kudziunjikira mthupi, chimadyedwa pano ndi pano, chifukwa chake ndizovuta kuzilowetsa mwachilengedwe. Ndizotheka kokha ngati miyezo yomwe ilipo pakudya zakudya zowonjezera imapitilizidwa, komanso ngati malamulo oyendetsera dzuwa satsatiridwa.
Zikatero, zotsatirazi zitha kuchitika:
- nseru;
- kufooka;
- chizungulire;
- kuonda kwambiri kwa matenda a anorexia;
- kusokonezeka kwa ziwalo zonse zamkati;
- kuthamanga kukakamizidwa.
Ndi chiwonetsero chochepa cha zizindikilo, ndikwanira kungoletsa kudya kwa zowonjezera; zovuta zambiri komanso zanthawi yayitali zomwe sizimatha zimafunikira chithandizo chamankhwala.
Vitamini kwa othamanga
Kwa anthu omwe amachita masewera olimbitsa thupi, vitamini D ndiyofunika kwambiri. Chifukwa cha momwe zimakhalira, zimalepheretsa calcium kutayikira m'mafupa, yomwe imathandiza kuwalimbikitsa ndi kupewa kuthekera kwakung'ambika. Vitamini amalimbitsa osati mafupa okha, komanso mitsempha yolumikizana ndi cartilage chifukwa chokhazikitsa mapampu a calcium. Zimathandiza kuti thupi lizichira msanga mutapanikizika kwambiri, limapatsa mphamvu zowonjezera mphamvu, ndikuwonjezera kukana kwawo.
Kukhala ndi phindu pamakoma amitsempha yamagazi, kumawalola kuti azolowere magwiridwe antchito a maphunziro, kwinaku akusunga mpweya wabwino ndi michere yomwe imanyamula.
Vitamini D imathandizira mavitamini ndi michere yambiri kulowa mkati mwa selo, zomwe zimawathandiza kuti azigwira ntchito moyenera. Ikufulumizitsa njira zosinthira, zomwe ndizofunikira kwambiri pakakhala kuvulala kwamitundu mitundu, kuphatikiza osachiritsidwa bwino.
Zotsutsana
Ndizoletsedwa kumwa mavitamini D pakupezeka kwa chifuwa chachikulu, pamaso pa matenda omwe amapezeka ndi calcium yambiri.
Odwala omwe ali pakama, kudya mavitamini kuyenera kuchitidwa moyang'aniridwa ndi dokotala yemwe amapezeka.
Ziyenera kusamalidwa mosamala pakakhala matenda opatsirana am'mimba, impso, chiwindi ndi mtima. Kwa ana, amayi apakati, ndi okalamba, zowonjezerazo ziyenera kuyang'aniridwa ndi katswiri wazachipatala.
Kuyanjana ndi zinthu zina
Vitamini D tikulimbikitsidwa kuti timwetsedwe ndi calcium, chifukwa izi ndi zinthu zomwe zimalumikizana mwachindunji. Chifukwa cha vitamini, microelement imalowetsedwa bwino ndi maselo am'mafupa ndi minofu.
Pamene kuchuluka kwa vitamini D kumawonjezeka, magnesium imagwiritsidwanso ntchito kwambiri, chifukwa chake kungakhale koyenera kuphatikiza zomwe amadya.
Mavitamini A ndi E amathandizidwanso ndi vitamini D, amaletsa hypervitaminosis kuti isachitike mopitilira muyeso.
Sikoyenera kuphatikiza vitamini D ndi mankhwala omwe cholinga chake ndikutsitsa cholesterol, amalepheretsa kulowa mchipindacho.
Zowonjezera Vitamini D
| Dzina | Wopanga | Mlingo | Mtengo | Kuyika chithunzi |
| Vitamini D-3, Mphamvu Zambiri | Tsopano Zakudya | 5000 IU, Makapisozi 120 | 400 rubles | |
| Vitamini D3, Natural Berry Flavour | Moyo wamwana | 400 IU, 29.6 ml | 850 ma ruble | |
| Vitamini D3 | Chiyambi chaumoyo | 10,000 IU, Makapisozi 360 | 3300 ma ruble | |
| Calcium Plus Vitamini D ya Ana | Gummi mfumu | 50 IU, Makapisozi 60 | 850 ma ruble |
