Uas muaj vitamin D? Qhov zoo tshaj plaws cov khoom rau kev kho mob ntawm cov tsev neeg

Txhua tus neeg yeej paub hais tias cov vitamins rau hauv lub cev yog heev loj. Vitamins tswj lub lag luam ntawm tag nrho cov nruab nrog cev thiab tshuab, tswj ib txwm ua. Rau txhua vitamin nyias muaj yog lub tswvyim ntawm lub hnub yuav tsum tau. Yog hais tias ib tug neeg tau txais ib tug txhua txhua hnub uas yuav tsum tau ntawm cov vitamins txhua txhua hnub, lub cev ntawm nws ua hauj lwm ib puas feem pua. Yog hais tias tus mob no yog tsis txaus siab, ces maj mam mam tsis muaj peev xwm tej yam kev mob uas tshwm sim nyob rau hauv tej qhov mob hauv nruab nrog cev thiab tshuab ntawm tib neeg lub cev.

Tu siab, raws li peb yuav tau nyiam, tsis vitamins yuav noog rau yav tom ntej siv. Tseem ceeb rau hwm lub tej yam kev mob ntawm lub hnub intake ntawm qhov yuav tsum tau txhaj koob tshuaj los ntawm ib tug vitamin.

Ntawm cov ntau yam, hu ua vitamins, qhov tseem ceeb rau tib neeg vitamin D. plays txhua hnub yuav tsum tau rau cov khoom siv no yog: rau cov me nyuam thiab cov laus - 10 mcg / hnub; rau cov neeg laus, cev xeeb tub cov poj niam thiab rau txawv cov kab mob - 15 mg / hnub. Qhov no vitamin yog cim rau qhov hais tias ib tug neeg tau coj los ua ke nws tus kheej thiab tau ua ke nrog ib co khoom noj khoom haus. Cia peb kawm saib, uas muaj vitamin D?

Hnub ci - ib qhov chaw ntawm vitamin D

Nyob rau hauv qhov kev txiav txim ntawm ultraviolet tawg nyob rau hauv daim tawv nqaij pib tsim tsim nyog rau peb substance. Ntxiv mus, nyob rau hauv sib txawv daim tawv nqaij hom thiab nyob rau hauv ntau yam ib puag ncig tej yam kev mob vitamin D tsim txawv. Feem ntau cov nws Fortification teeb daim tawv nqaij. Tsaus daim tawv nqaij los ua tus nqi qub yuav tsum muaj ntau lawm thiab tshav ntuj. Lub xeev ntawm lub nroog huv cua kuj plays ib tug loj luag hauj lwm. Nyob rau hauv kuab lub zos tshav ntuj tau ntau, thiab vitamin D ua nyob rau hauv daim tawv nqaij maj mam. Qhov zoo tshaj plaws lub sij hawm rau sunbathing: thaum sawv ntxov 12 teev. Thaum lub sij hawm no, lub hnub lub rays yog cov tsawg kawg yog txhoj puab heev, thiab cov huab cua yog tseem huv si.

Yuav ua li cas kom tau vitamin D los ntawm cov zaub mov?

Tab sis li cas txog thaum overcast thiab tshav ntuj yuav tsis pom rau lub lim piam? Rau ntau Lavxias teb sab cheeb tsam no phenomenon yog tsis yooj yim dua. Cov lus teb no yog cuab kev: nyob rau hauv lub tej yam kev mob ntawm tshav ntuj tsis muaj peev xwm yuav tsum tau muaj nyob rau hauv cov khoom noj ntawm cov khoom noj nplua nuj nyob rau hauv lub tshuaj yog tsim nyog rau peb. Ib tug tsim nyog lo lus nug tshwm sim: uas muaj vitamin D thiab lwm yam as-ham? Muaj cov khoom nyob rau hauv uas cov ntsiab lus ntawm no lub caij ua haujlwm los qhov yuav tsum tau ntawm tib neeg lub cev. Cov muaj xws li:

• Ntses roj - yog dab tsi muaj vitamin D nyob rau hauv loj naj npawb. Tus kws txiav txim: 100 g ntawm cov khoom no yog 0,21 mg precious vitamin. Nws hloov tawm hais tias tsuas 5 g ntawm cov roj ntses tau raws li qhov txhua txhua hnub tib yuav tsum tau vitamin D. Nyob rau hauv tas li ntawd, ntses cov roj normalizes lipid metabolism hauv lub cev thiab yeej txhawb poob phaus. Noj nqos tau cov no tej yam yees siv cov khoom ua tuab zoo thiab mloog lus cov plaub hau, yuav pab rejuvenate ntawm daim tawv nqaij, muaj anti-histamine thiab anti-inflammatory los thiab thiaj li muaj txoj kev pheej hmoo ntawm txha. Yav tas los, Blue daim siab roj ntshai ntse thiab tsis kaj siab tsis hnov tsw, thiab niaj hnub tshuaj elegantly kaw nyob rau hauv ib tug minyuam lam fwj tshuaj thiab tsis hnov tsw. Ua ntej koj yuav ntses cov roj ntawm lub tsev muag tshuaj, nug koj tus kws kho mob, raws li muaj ib tug xov tooj ntawm contraindications.
• Tubrog nkoj ntses. Qhov ntawd yog qhov chaw uas cov muaj vitamin D, thiab muaj polyunsaturated fatty acids nyob rau hauv loj nyiaj. Hom ntawm marine ntses uas muaj roj cov ntsiab lus - nplua nuj qhov chaw ntawm vitamin D, tshwj xeeb tshaj yog Blue thiab halibut. Tus me kom muaj nuj nqis muaj nyob rau hauv herring (2.9 g / 100 g ntawm khoom), mackerel tuna (3 g / 100 g khoom). Maximum concentration ntawm vitamin D yog nyob rau hauv cov ntses daim siab. Noj hiav txwv fatty ntses, koj yuav tau txhawb kev kawm lub cev nrog cim omega-acids, uas cas sim haum youthfulness thiab sib ntaus sib tua nrog atherosclerosis.
• Qe, tshwj xeeb tshaj yog lub nkaub, - dab tsi muaj vitamin E nyob rau hauv ib tug npaum li ntawm 4.5 micrograms per 100 g Cov khoom no yog muaj, uas muaj vitamin E thiab A. Lawv tag nrho pab txhawb rau qhov zoo tshaj plaws haum. Nyob rau hauv tas li ntawd, nyob rau hauv lub nkaub muaj lecithin yog ib tug tseem ceeb, uas muab lub elasticity ntawm lub ligaments.
• Siab, nyuj, nqaij npuas los sis nqaij qaib - dab tsi li koj xav? Lub siab yuav nyob 100 0.4 mcg ntawm vitamin D. Nyob rau hauv tas li ntawd, lub siab - ib yam khoom uas muaj vitamin A, ib tug tseem ceeb protein, hlau thiab tooj liab, uas yog yooj yim digested thiab tiv thaiv lub cev los ntawm anemia.
• Rog khoom noj siv mis: butter, qaub cream, cream - vitamin A nyob rau hauv uas hais txog 0.2 mg. Mis khoom muaj calcium thiab phosphorus, uas yog zoo yaim los ntawm thanking vitamin D.

Tom qab tshuaj ntsuam daim ntawv, tam sim no koj paub, uas muaj vitamin D. Nco ntsoov muaj xws li nyob rau hauv cov khoom noj ntawm cov zaub mov thiab noj qab nyob zoo. Nws yog ib qho tseem ceeb yuav tau nco ntsoov hais tias qhov no vitamin yog heev thev thaum tshav kub kub kev kho mob, tab sis yog muab los ntawm lub teeb thiab huab cua.

Yuav ua li cas yuav vegetarians?

Vegetarians uas cais los ntawm koj cov zaub mov tag nrho cov tsiaj cov khoom, yuav tsum muaj kev cuam tshuam, uas muaj vitamin D. vegetarians yuav tsum xyuam xim rau walnuts, nceb, zaub txhwb qaib, oats, nettles, alfalfa thiab dandelion. Tab sis cov ntsiab lus ntawm cov zaub cov khoom ntawm vitamin D yog heev me me thiab yuav tsis yooj yim los mus ua kom tau lub shortfall, noj mov xwb ib pluag mov. Rau xws li ib rooj plaub nws yuav tsim nyog los muaj xws li nyob rau hauv cov khoom noj ntawm cov roj ntses, dab tsi muaj vitamin D nyob rau hauv loj qhov ntau.

Yuav ua li cas pab tau vitamin D?

Wb to taub yog vim li cas vitamin D yog li ntawd tsim nyog rau peb noj qab haus huv. Tso cai ntawm vitamin D:

• Txoj kev calcium complex compound txhawb nws haum thiab assimilation rau hauv lub cev. Qhov no ua rau cov pob txha thiab cov hniav muaj zog thiab qab haus huv, cov plaub hau thiab rau tes - zoo nkauj.
• Cov me nyuam - qhov no yog tib txoj kev tiv thaiv kom txhob lub rov tshwm sim thiab kev loj hlob ntawm rickets.
• Nws tiv thaiv yus autoimmune kab mob, ua rau txoj kev loj hlob ntawm ntau yam sclerosis.
• Nyob rau hauv ua ke nrog nrog cov vitamins A thiab C yuav ntxiv zog rau lub cev, muab ib tug haib antiviral kev tiv thaiv rau tus neeg.
• Nws yog tawm tsam nrog plawv thiab oncological kab mob.
• Markedly kho txhim ntawm daim tawv nqaij mob thaum lub sij hawm nws muaj mob.
• Nws yuav pab tau nqus phosphorus thiab magnesium.
• Normalizes ntshav npaum li cas.
• Nws yeej txhawb feem ntawm hnyav hlau, nrog rau cov hlau lead.
• Raws li ib tug precursor rau testosterone, nws yog tsim nyog rau tag nrho cov txiv neej mus rau li qub lub neej.

Yuav ua li cas muaj ntau yam zog ua no vitamin! Tam sim no kom koj to taub yuav ua li cas ib qho tseem ceeb nws yog los paub, uas muaj vitamin D, thiab ua kom mus txog lub nyiaj tsawg.

Yuav ua li cas yog ib qho tseem ceeb yog seb vitamin D rau cov me nyuam?

tshwj xeeb tshaj yog ib qho tseem ceeb rau tus me nyuam kom muaj ib theem ntawm vitamin D nyob rau hauv lub cev. Nws yuav ceeb toom rau nws ntawm lub txaus ntshai tus kab mob - rickets. Cia peb kawm saib seb dab tsi yog muaj vitamin D rau tus me nyuam. Cov me nyuam uas yog noj niam mis tau nws tawm ntawm leej niam lub cev nrog cov mis nyuj. Lactating cov poj niam tseem ceeb heev rau siv cov khoom, uas muaj ib tug ntau ntawm vitamin D txaus lub sij hawm nyob rau hauv lub hnub los yog noj ib tug tshwj xeeb vitamin complexes. Tus me nyuam kuj yuav tsum tau nyob rau hauv lub hnub txhua txhua hnub nyob rau hauv thaum sawv ntxov.

Cov me nyuam uas muaj raj mis noj, lub resulting sib tov, uas muaj vitamin D. tib zoo nyeem cov muaj pes tsawg leeg ntawm sib tov. Yog hais tias qhov kev kawm vitamin yog tsis pom muaj, nws yog tsim nyog los sis hloov cov mix, los yog los xyuas kom meej nws tuaj nyob rau hauv lwm txoj kev.

Nrog rau cov kev taw qhia txog complementary cov zaub mov thiab ntxiv kev hloov mus rau "ib tug neeg laus" khoom noj khoom haus, koj muaj peev xwm mus ntxiv rau cov khoom noj ntawm tus me nyuam yog dab tsi muaj vitamin D.

Kuv nqa vitamin D tshuaj tsis muaj ib tug kws kho mob tshuaj?

Pediatricians yog feem ntau tus kws kho rau cov me nyuam nyob rau hauv peb lub xyoo ntawm vitamin D nyob rau hauv daim ntawv ntawm cov tshuaj. Nws yog tog twg los "Vigantol" (roj-raws li) los yog "Akvadetrim" (dej-raws li). Ntau npaum thiab Administration yog tsa los ntawm ib tug kws kho mob raws li tus me nyuam raws li txoj cai, cheeb tsam ntawm qhov chaw nyob thiab lub hom tus me nyuam noj. Tsis txhob pib noj vitamin D tsis muaj ib tug kws kho mob pom zoo. Ib tug overdose ntawm no substance yuav ua loj teeb nyob rau hauv lub cev.

Nyob rau hauv ntau thaj tsam ntawm Russia, qhov chaw uas tshav ntuj hnub ib xyoos, tsis ntau tshaj li rau caum, cov pejxeem yog muaj ib tug tsis txaus vitamin D. Qhov no tsis muaj peev xwm yuav tsum tau Iwj mus rau tag nrho hauj lwm ntawm lub cev thiab tiv thaiv kom txhob txaus ntshai kab mob. Ntsuas qib ntawm vitamin D rau tag nrho cov neeg hauv tsev neeg thiab mus rau tus kws kho mob. Yog hais tias tsim nyog, tus kws kho mob yuav muab tshuaj rau qhov tseeb kev kho mob.

Nyob twj ywm noj qab nyob zoo!