- kuvhiringidza kurara;
- Kukanganisika;
- manyoka;
sweating;
- kuora kwezino.
Zvadaro tinotanga kunwa mapiritsi, asi zvakadaro, uye isu hatigoni kuita zvinodiwa.
Ndechipi chikonzero?
Zvimwe, iwe hauna mavitamini D. akakwana mumuviri wedu, inobudiswa nezuva.
Asi kukanganisa kwayo kunogona kubhadharwa kune dzimwe nzira.
Nzira iri nyore ndeyekudya multivitamin. Vitamini D inowanikwawo mune mavitamini ane phosphorus uye calcium. Zvinonyanya kukosha mavitamini D2 uye D3. Zuva nezuva, muviri womunhu unoda vitamini D muchidimbu che10-15 μg. Usakanganwa kuti kushayikwa, pamwe nekudarika kwakaipa kwose, kana pane kuwedzera kwevhitamini mumuviri, zvino pane kutyisa kwemuviri.
Kuti udzose kusakwana kwemuviri we vitamini D, unofanira kudya zvakanaka. Iyo yakanakisisa yevhitamine D muzvokudya (pamagiramu 100 emukhiro) - mune herring - 25 mkg, mumarwi - 3 mcg, mumaawa maviri - inenge 1 mcg, mugirazi yemukaka - 3 mcg, mukodhi yechiropa - 50 mcg, muarimoni - 25 mcg.
Rimwe spoonful yemafuta ehove pazuva rinogona kudzivirira pakushaikwa kwevhitamini D. Zvibereko zvine vitamini D: mumuchu wemango, munyama yemichero yevacado, mumuchero wemichero.
Sunbathing. Vitamin D inowedzera mumuviri panguva yezhizha uye inosunungurwa mugore racho. Pane chiedza chezuva, unogona kushandisa solarium uye michina ye ultraviolet. Vanachiremba vokune imwe nyika vakawana kuti nekupererwa kwechando munguva yechando, kurapa kwakanyatsojeka kunonyanya kushanda kupfuura kutora antidipressants. Munguva inotonhora, usakanganwa mazuva ezuva, unofanirwa kufamba nemugwagwa. Kana zuva rekufamba muzuva kweawa rimwe, muviri wako uchagoverwa vitamini D.
Chii chakakosha ku vitamini D mumuviri?
- Vitamin D inofanirwa kwekushanda kwechirwere chemuviri wezvirwere uye zvirwere zveparathyroid.
- Vitamin D inobatsira chaizvo sulfuri, mapuroteni uye emaginhaidhyrate metabolism mumuviri.
- Inokurudzira kubatwa kwe phosphorus uye calcium nekukurumidza kuiswa mavo mumapfupa, zvinokosha zvikuru kumeno, mapfupa uye kuchengetedza hutano.
- Pasina vitamini D, magnesium haina kuvharwa, iyo inobatanidzwa chete ne calcium mumitambo yemuviri.
Chirwere chakadai chinonzi osteoporosis chinosanganiswa nekushaikwa kwevhitamini D, nokuda kwaro mumapfupa marashiamu anowira pasi
Kushaikwa kwevhitamini D kunogona kunge kuri kukonzera mainyo emabwe.
Vitamini D inoparidzwa pamwe nemukaka wamai kumwana, asi muviri wechikadzi unoda kuchengetedza huwandu hwevhitamini D.
Nokuongorora ropa, unogona kuona kana zvirwere zvako zvakabatana nekushaikwa kwevhitamini D. Usati watora micronutrients uye mavitamini, unoda kubvunza chiremba, uye chete chiremba achakwanisa kutora vitamini yakakwana yakaoma.
Iwe unofanirwa kutarisa utano hwako, kungofamba chete muzuva kuchakubhadhara iwe nesimba rakanaka, simudza mweya wako uwedzere utano. Ipapo iwe unogona kugara uchigadzikana mumazuva ane makore.