Vitamin D yog lub hauv paus tseem ceeb rau tib neeg kev noj qab haus huv: vim tias nws tsis muaj, cov pob txha pob txha raug mob thiab cov nqaij leeg raug yuam, cov kab mob ntawm daim tawv nqaij muaj peev xwm tuaj yeem tsim thiab tiv thaiv kab mob. Txawm li cas los xij, qhov no tsis txhais hais tias koj xav tau tam sim ntawd khiav mus rau lub tsev muag tshuaj rau ib lub thoob ntawm cov ntsiav tshuaj - vitamin D muaj nyob rau hauv ntau cov khoom, thiab dhau li ntawd, nws qhov chaw dawb yog feem ntau muaj rau peb.
Qhov zoo tshaj plaws ntawm cov vitamin D
Ua ntej peb yuav mus rau lo lus nug ntawm cov khoom noj uas muaj vitamin D, peb yuav soj ntsuam qhov zoo tshaj plaws qhov chaw. Qhov tseeb hais tias tib neeg lub cev muaj peev xwm pib ntawm nws tus kheej ua ke no vitamin nyob rau hauv tus ntawm tshav ntuj. Tias yog vim li cas cov pej xeem ntawm qaum teb latitudes feem ntau tsis muaj vitamin D thiab xav tau cov khoom nplua nuj nyob hauv nws.
Yuav kom txo tau txhua hnub kom tsawg ntawm vitamin D hauv cov zaub mov los ntawm ib nrab, cia li ob peb teev ib hnub twg siv nyob rau hauv lub hnub. Nyob rau hauv cov ntaub ntawv no, lub synthesis ntawm vitamin kis ntau intensively nyob rau hauv cov tib neeg:
- cov hluas hnub nyoog;
- nrog rau daim tawv nqaij;
- nyob rau hauv qhov chaw ecologically;
- thaum lub sijhawm thaum kaj ntug los yog tom qab hnub poob.
Ntawm chav kawm, nyob rau hauv lub caij ntuj no, lub synthesis ntawm vitamin D yog yooj yim los txhim kho, tab sis koj muaj peev xwm hloov nws nrog artificial sab ntawm solarium. Nws yog ib qho tseem ceeb rau tib lub sij hawm kom to taub tias nws tsis yog txhua txhua hnub mus xyuas: nws tsuas yog ob peb zaug ib hlis xwb. Txhawm rau noj tas cov hnub kom tsawg, koj tseem yuav tau noj cov khoom noj uas muaj vitamin D.
Yam khoom noj dab tsi muaj vitamin D?
Nyob rau hauv qhov ntim spectrum ntawm cov khoom noj, cov vitamin D cov ntsiab lus yog siab heev, uas txhais tau hais tias txhua tus tuaj yeem nrhiav txoj hauv kev kom haus cov tshuaj vitamin zoo nrog zaub mov noj. Kev ceeb toom rau cov khoom no yuav tsum tau muab nyob rau hauv lub caij ntuj no, thaum cov vitamin D nyob rau hauv cov zaub mov yuav yog qhov tsuas xaiv. Li ntawd, muaj vitamin D hauv cov khoom:
- qaub-mis nyuj khoom, tshwj xeeb tshaj yog tsev cheese thiab cheese;
- zaub thiab butter;
- raw qe ntawm cov qe;
- feem ntau cov nqaij nruab deg, xws li daim siab ntses (tshwj xeeb yog halibut, cod);
- ntses fatty ntau yam - herring, tuna, mackerel, mackerel (as Well as ntses roj);
- qos yaj ywm, parsley;
- nceb noj;
- noob thiab noob txiv;
- oatmeal porridge;
- nettle, dandelion zaub, horsetail, alfalfa.
Nws yog ib qhov tsim nyog yuav tsum paub tias nws yog tsis yooj yim rau cov neeg tsis noj nqaij tsis noj cov zaub mov noj kom tsis txhob mus tshaj lawv cov zaub mov thiab tsis muaj teeb meem: nyob rau hauv hom zaub mov dab tsi yog vitamin D thiab tam sim no nyob rau hauv lub siab tshaj plaws, yog li nws yog nyob rau hauv cov tsiaj. Tias yog vim li cas, tsawg kawg, nws yog ib qho tsim nyog ntxiv roj ntses roj rau cov khoom noj (qhov zoo, tam sim no nws yog tso tawm nyob rau hauv ib daim ntawv tshwj xeeb, uas tsis pub nws saj mus rau txoj kev uas nws siv).
Leej twg xav tau cov vitamin D hauv cov khoom noj?
Hauv cov khoom muaj vitamin D, peb nrhiav pom. Thiab tam sim no peb yuav soj ntsuam hauv cov ncauj lus ntau ntxiv txog cov tsos mob thiab kev mob nkeeg, qhov twg yog qhov tsim nyog los soj ntsuam kom noj cov zaub mov hauv cov khoom noj no.
Thawj qhov qhia tias vitamin D tsis txaus, yog cov kab mob xws li rickets thiab osteomalacia. Txawm li cas los xij, kom to taub tias koj muaj ib qho tsis muaj peev xwm ntawm yam tshuaj no, koj tuaj yeem ua tau thiab tsis yog rau cov tsos mob hnyav:
- cia li poob phaus;
- insomnia;
- tsis qab los noj mov;
- tsis xis nyob ntawm lub qhov ncauj thiab hauv caj pas;
- ib txhia deterioration ntawm lub zeem muag.
Yog tias koj muaj ib los sis ntau cov tsos mob, nco ntsoov tias muaj mob uas koj tus mob yuav tsum tau kho nyob rau hauv ib qho salon salon los yog los ntawm cov tshuaj noj tshuaj, los yog tsuas ua kom muaj cov khoom noj uas muaj vitamin D ntau dua. Yog tias txhua txhua hnub yuav tsum muaj cov khoom noj uas muaj cov khoom noj uas muaj cov vitamins no, qhov teeb meem yuav yooj yim thiab yooj yim.