Ho hloka vithamine D

A re utloisiseng ka ho kenya letsoho ha vithamine D mosebetsing oa bohlokoa oa masapo a bone. Vithamine D e sebeletsa e le "mokhanni" oa phosphorus le khalsiamo: e lumella mala ho a anyesa, a fetisetsa liphateng tsa masapo le ho khothalletsa ho ba le likhahla le ho li kenya. Hona joale nahana feela ka mohlala ona, ke eng e sokelang ho hloka vithamine D.

Matšoao

Ho na le matšoao a mangata a ho haella ha vithamine D - ho tswa ho "beriberi" e tsebahalang haholo, haholo-holo motho ka mong:

• ho chesa molomong;
• hlooho le hlooho;
• bofokoli;
• tahlehelo ea lijo;
• ho hloka botsitso mosebetsing oa tšitiso ea lijo;
• ho tepella;
• ho lieha ho phefumoloha.

Hona joale ho na le maloetse a tla khathatseha ka ho hloka vithamine D.

1. Ho ba le coagulability e mpe ea mali.
2. Khatello ea mali e phahameng.
3. Ho hlōleha ha Renal.
4. Matšoao a tlhaho-mafu - kankere ea pancreatic, kankere ea tšoelesa ea senya, kankere ea matsoele, kankere ea uterine, joalo-joalo.
5. Ho fokola ha masapo.
6. Bana - li-rickets, hammoho le ho lieha ho hōla le nts'etsopele.

Vithamine e fumanoe

Ho na le bopaki bo phahameng ka ho fetisisa ba vithamine D bo karolong e ka leboea ea hemisphere ka September. Kaofela, ka tsela e 'ngoe, o ile a fumana tekanyo e itseng ea vithamine D ka ho etsa motlakase oa letsatsi nakong ea matsatsi a phomolo le matsatsi a phomolo. Vithamine D e na le thepa ea ho bokella le seo re se hlahisitseng, ka karolelano, se lekane ho fihlela ka February. Joale ke nako ea ho qala ho nahana ka mokhoa oa ho tlatsa ho hloka vithamine D.

Re loana le bothata

Haeba u sa nahane ka letsatsi, leo re lahleheloang ke lona selemo se sengata, re ntse re e-na le phetoho e nang le mabone a li-ultraviolet kapa lijo.

Ka kakaretso vithamine D litlhapi tse lulang maoatleng a batang:

• sebete sa sebete - 50 mcg;
• herring - 25 mcg;
• saalmon - 12 mcg;
• Mackerel - 30 mcg.

'Me ho bana ba sa rateheng ba Soviet bana ho tšoasa oli - ho feta 242 kg ka 100 grams! Tlhoko ea letsatsi le letsatsi ke 5 - 10 mcg.

Ho phaella moo, vithamine D e ka lebese, avocado, linate tsa botoro, li-yolk tsa mahe.

Nakong ea lactation, basali ba nang le lebese fa bana tekanyo e hlokahalang ea vithamine D, ka tsela eo ba fokotsa vithamine ea bona. Ka hona, ha ho na le matšoao a pele a ho hloka vithamine D, u lokela ho ntlafatsa lijo tsa hau le litlhapi tsa leoatleng, kapa ikopanye le ngaka ea hau ka kōpo ea ho fana ka li-supplements tse nang le vithamine.

Vithamine D le motlakase

Bo-rasaense ba Amerika ba senoletse mokhoa o thahasellisang. Batho ba nang le botsofali ba nang le ho hloka vithamine D , hangata ba lahleheloa ke matla a bona a likoloi 'me ba le sehlopha se kotsing e kholo ea ho ba le maloetse a bolaeang. Lebaka ke hore ho haella ha calcifolol ho lebisa ho senyeha ha phepo e nepahetseng ea masapo le mesifa ea mesifa.