Zakudya za Vitamini D: Mkaka, madzi ndi magwero abwino kwambiri a mayamwidwe a vitamini D

Kodi mumakhala ndi mutu pafupipafupi, chizungulire kapena kusowa chitetezo chokwanira? Chifukwa chachikulu cha zizindikirozi chikhoza kukhala kusowa kwa vitamini D. Mavitamini a dzuwa ndi ofunika kuti thupi lizilamulira ndi kuyamwa mchere wofunikira monga calcium, magnesium, ndi phosphates. Kuwonjezera apo, vitamini imeneyi ndikofunikira kuti chitetezo chamthupi chithandizire, chimathandizira kukula kwa mafupa ndi mano komanso kukana matenda monga matenda a shuga. Koma zikafikavitamini Dkuyamwa, kungawongoledwe bwanji?Mkaka ndi madzi ndi zina mwa magwero othandiza kwambiri a vitamini D, malinga ndi kafukufuku waposachedwapa woperekedwa ku 24th European Congress of Endocrinology ku Milan.

Kusakwanira kwa vitamini D kumalumikizidwa ndi zovuta zosiyanasiyana zaumoyo, kuphatikiza kuyankha kwa chitetezo chamthupi ku COVID-19.Vitamini DKu Denmark, Dr. Rasmus Espersen wa ku yunivesite ya Aarhus ndi anzake adayesa mwachisawawa kwa amayi 30 omwe ali ndi zaka zapakati pa 60-80 omwe adasiya kusamba. akusowa vitamini D ndipo sangathe kuyankha funso ili.
Cholinga cha phunziroli chinali kuyang'anira kusintha kwa magazi pambuyo podya 200 magalamu a chakudya chokhala ndi D3. Ophunzirawo anapatsidwa 500 ml ya madzi, mkaka, madzi a zipatso, madzi a zipatso okhala ndi vitamini D ndi whey protein isolate, ndi 500 ml. wa madzi opanda vitamini D (placebo) mwachisawawa.Tsiku lililonse la maphunziro, zitsanzo za magazi zinasonkhanitsidwa pa 0h, 2h, 4h, 6h, 8h, 10h, 12h ndi 24h.

Phunzirolo litamalizidwa, Dr Espersen adauza ANI, "Chinthu chimodzi chomwe chidandidabwitsa ndichakuti zotsatira zake zinali zofanana m'magulu amadzi ndi mkaka.Izi ndizosayembekezereka chifukwa mkaka uli ndi mafuta ambiri kuposa madzi..”
Malingana ndi kafukufuku, mapuloteni a whey amadzipatula mu madzi a apulosi sanawonjezere kuchuluka kwa D3. Amafananizidwa ndi madzi opanda WPI. kusiyana pakati pa mkaka ndi madzi. Zotsatira zake, kafukufukuyu adatsimikiza kuti kulimbitsavitamini Dm'madzi kapena mkaka ndiwothandiza kwambiri kuposa madzi a zipatso.
Ngakhale kafukufuku akuwonetsa kuti mkaka ndi madzi ndi magwero abwino kwambiri owonjezera kuchuluka kwa vitamini D, zakudya zina zimatha kukhala zothandiza. Onani zakudya zina zokhala ndi vitamini D pansipa:
Malingana ndi USDA's Nutrition Statistics, yogurt imakhala ndi mapuloteni ambiri ndi vitamini D, pafupifupi 5 IU pa 8-ounce kutumikira.Mungathe kuwonjezera yogurt ku mbale zosiyanasiyana kapena kudzaza mbale.
Mofanana ndi mbewu zambiri, oatmeal ndi gwero labwino la vitamini D. Kuphatikiza pa izi, oats ali ndi mchere wofunikira, mavitamini, ndi chakudya cham'mimba chomwe matupi athu amafunikira kuti akhale athanzi komanso athanzi.

Chinthu china chabwino cha vitamini D ndi mazira a dzira.Ngakhale kuti mazira a dzira ali ndi zopatsa mphamvu zambiri komanso mafuta, amakhalanso ndi zinthu zonse zofunika, kuphatikizapo mapuloteni ndi chakudya chamagulu abwino.
Madzi a lalanje ndi imodzi mwa timadziti ta zipatso zabwino kwambiri ndi zinthu zingapo zolimbikitsa thanzi.Chakudya cham'mawa ndi kapu yamadzi alalanje ndi njira yabwino kwambiri yoyambira tsiku lanu.
Phatikizaninso nsomba zowonjezera za vitamini D monga herring, mackerel, salimoni, ndi tuna muzakudya zanu. Zili ndi calcium, mapuloteni, ndi phosphorous, ndipo zimapatsa vitamini D.
Funsani dokotala musanawonjezere zakudya izi pazakudya zanu.Ndipo, nthawi zonse kumbukirani kuti kudziletsa ndiko chinsinsi cha moyo wathanzi komanso wathanzi.