Monga mukudziwa, vitamini D imapangidwa m'thupi lathu chifukwa cha kuwala kwa dzuwa, motero amatchedwa "vitamini". Komanso, gwero la vitamini yofunikayi ndi nsomba zamitundu yosiyanasiyana komanso mkaka wabwino kwambiri komanso tchizi. Pamalangizo a madotolo tsiku ndi tsiku, munthu ayenera kulandira pafupifupi 600 mettamin D. Izi zitha kutheka ngati pali nsomba zamafuta tsiku lililonse. Mwachitsanzo, mu 150 g wa nsomba ali ndi zaka 400, mlingo womwewo umakhala pafupifupi kilogalamu ya cod. Ndipo, zoona, ndikofunikira kukhala padzuwa. Zikuonekeratu kuti lingaliro ili kwa aku Russia nthawi yozizira siligwira ntchito. Chifukwa chake, tiyenera kuyesa kupeza chakudya cha Vitamini D. Phatikizani pakudya kanyumba tchizi, mazira, nyama, batala, tchizi yolimba, cod chiwindi, mackerel. Chakudya cham'mawa, kangapo pamlungu kuphika oatmeal, chomwe chilinso ndi vitamini D. Ndipo chinthu chofunikira kwambiri ndikwabwino kupita kwa adotolo, chomwe muyenera kulangizidwa nthawi yozizira.
Natalia Grishin
Natalia Grishina, wazakudya za gastroeonenti-wazakudya:
- Kukhumudwa kwa nthawi yozizira, kukayikira kokha ndikugwiritsa ntchito, komanso kukhala ndi moyo, chikondi, kuzizira, Simungathenso kupereka malingaliro, mavuto omwe ali ndi Memory adayamba - amathanso kulankhula za kuperewera kwa vitamini D. Vitamini iyi imapangitsa minofu yathu kukhala yamphamvu komanso yotanuka. Ichi ndichifukwa chake nthawi yachisanu, pomwe vitamini D ikusowa, anthu amatha kuvulala - kutambasula, minofu yokhazikika ndi tendons. Ndi vuto la vitamini D, zonunkhira ndizoipa ndipo pang'onopang'ono zimawononga kuwonongeka kulikonse. Chifukwa chake, ngati mukufuna kukhalabe ndi magwiridwe, kuthekera koyenda bwino, komanso kukhala ndi chisangalalo chachikulu, chotsani pang'ono, - kwezani zakudya zanu. M'nyengo yozizira, mutha kulimbikitsa kuti tiyendera chizorochi. Ndipo, ngati zakudyazo ndi "zabwino" zolesterol, vitamini D idzapangidwa pakhungu ndikuchepetsa mafuta a nyama, ndiye kuti mulibe ndalama zambiri khalani.
Ngati muli ndi zaka 40 ndipo zochulukirapo, tikulimbikitsidwa kudutsa mayeso a magazi ndikuyang'ana kuchuluka kwa vitamini D.
Ndi zaka, kuthekera kukulitsa chinthu chamtengo wapatali ichi kumachepetsedwa. Komabe, ndizosatheka kupatsa mankhwala. Muyenera kufunsa dokotala.