Indyo ya Vitamine D: Amata, amazi ni isoko nziza yo kwinjiza vitamine D.

Ufite uburibwe bukabije bwumutwe, kuzunguruka cyangwa kubura ubudahangarwa? Impamvu ikomeye yibi bimenyetso irashobora kuba vitamine D ibuze. ni ngombwa mu gushyigikira sisitemu yubudahangarwa, ifasha mu magufa no gukura amenyo no kurwanya neza indwara nka diyabete.Ariko iyo bigezevitamine D.kwinjiza, ni gute byanozwa? Amata n'amazi biri mu bintu bitera vitamine D, nk'uko ubushakashatsi buherutse gukorwa muri Kongere ya 24 y’uburayi ya Endocrinology yabereye i Milan.

Urwego rudahagije rwa vitamine D rwahujwe nibibazo bitandukanye byubuzima, harimo nubudahangarwa bw'umubiri kuri COVID-19.Vitamine D.inyongera ni ngombwa cyane, kandi ni ngombwa kumva niba zizakirwa nuburyo bworoshye bwo kwinjizwa.Muri Danimarike, Dr. Rasmus Espersen wo muri kaminuza ya Aarhus na bagenzi be bakoze igeragezwa ryateganijwe ku bagore 30 nyuma yo gucura bafite imyaka 60-80 bari. vitamine D ibuze kandi idashobora gusubiza iki kibazo.
Intego yubushakashatsi yari iyo gukurikirana impinduka zurwego rwamaraso nyuma yo kurya garama 200 zibiryo birimo D3. Abitabiriye igeragezwa bahawe miriyoni 500 zamazi, amata, umutobe wimbuto, umutobe wimbuto hamwe na vitamine D hamwe na proteine ​​ya vitamine, na 500 ml y'amazi adafite vitamine D (umwanya wawo) uko bishakiye.Ku munsi wa buri munsi wo kwiga, amaraso yakusanyirijwe kuri 0h, 2h, 4h, 6h, 8h, 10h, 12h na 24h.

Ubushakashatsi bumaze kurangira, Dr Espersen yabwiye ANI ati: "Ikintu cyantangaje ni uko ibisubizo ari bimwe mu matsinda y’amazi n’amata.Ibi ntibitunguranye cyane bitewe nuko amata afite ibinure byinshi kuruta amazi.. ”
Nk’uko ubushakashatsi bubyerekana, poroteyine y’imyororokere yitaruye mu mutobe wa pome ntabwo yongereye ubunini bwa D3.Bigereranywa n umutobe udafite WPI.Nyamara, iyo amata namazi byanywaga, D3 yibanze cyane ugereranije nigihe umutobe wanywaga.Ntaho itandukaniro rigaragara hagati yamata namazi.Nkigisubizo, ubushakashatsi bwanzuye ko gukomeravitamine D.mumazi cyangwa amata bigira akamaro kuruta umutobe wimbuto.
Mugihe ubushakashatsi bwerekana ko amata namazi ari isoko nziza yo kongera vitamine D, ibindi biribwa birashobora gufasha kimwe. Reba ibindi biribwa bikungahaye kuri vitamine D hepfo:
Dukurikije imibare y’imirire ya USDA, yogurt irimo proteyine na vitamine D nyinshi, hamwe na 5 IU kuri 8-une. Urashobora kongeramo byoroshye yogurt mu biryo bitandukanye cyangwa ukuzuza igikombe.
Kimwe n'ibinyampeke byinshi, oatmeal ni isoko nziza ya vitamine D. Usibye ibi, oats ikungahaye ku myunyu ngugu, vitamine, hamwe na karubone nziza cyane umubiri wacu ukeneye kugira ubuzima bwiza.

Iyindi soko nziza ya vitamine D ni umuhondo w'igi.Mu gihe umuhondo w'igi urimo karori nyinshi hamwe n'ibinure, birimo kandi ibintu byose by'ingenzi, birimo proteyine na karubone nziza. Menya neza ko urya umuhondo utarenze umwe kumunsi.
Umutobe w'icunga ni umwe mu mutobe w'imbuto nziza ufite ibintu byinshi biteza imbere ubuzima. Ifunguro rya mugitondo hamwe nikirahure cyumutobe mushya wa orange nuburyo bwiza bwo gutangira umunsi wawe.Nyamara, umutobe mushya wa orange uhora ukunda kuruta umutobe waguzwe nububiko.
Shyiramo amafi akungahaye kuri vitamine D nka herring, makerel, salmon, na tuna mumirire yawe.Bakungahaye kuri calcium, proteyine, na fosifore, kandi bitanga vitamine D.
Baza inzobere mu buvuzi mbere yo kongeramo ibyo kurya mumirire yawe.Kandi, burigihe wibuke ko gushyira mu gaciro ari urufunguzo rwubuzima bwiza kandi bwiza.