Yuav Ua Li Cas Ntxiv Koj Cov Khoom Muag Vitamin D

2024 Tus sau: Seth Attwood | [email protected]. Kawg hloov kho: 2023-12-16 16:06

Yuav ua li cas yog tias tsis muaj hnub - lub ntsiab khoom ntawm vitamin D? Rau cov neeg nyob hauv thaj chaw huab cua sov, qhov teeb meem no tseem ceeb tshaj plaws. Yog li nyob qhov twg vitamin D pom?

Tsis muaj hnub vitamin yog fraught nrog kev loj hlob ntawm cov kab mob loj: los ntawm rickets mus rau ntau hom oncology. Cov khoom no tseem ceeb tshwj xeeb tshaj yog rau kev tsim cov pob txha pob txha: nws txhawb kev nqus ntawm calcium thiab magnesium hauv lub cev. Insomnia, kev nyuaj siab tsis tu ncua, mob leeg thiab tsis muaj zog, tsis qab los noj mov thiab poob phaus yog qee yam ntawm thawj cov cim qhia ntawm kev tsis txaus.

Cov units thoob ntiaj teb yog siv los ntsuas qhov kev noj txhua hnub ntawm cov vitamin. Ib tug neeg yuav tsum tau noj ntawm 400 mus rau 800 IU txhua hnub, nyob ntawm lub hnub nyoog thiab lwm tus yam ntxwv ntawm tus kheej (piv txwv li, tus poj niam cev xeeb tub los yog lactating poj niam yuav xav tau ntau npaum li cas ntawm ib tug txiv neej noj qab nyob zoo peb caug xyoo).

Tus kws kho mob yuav pab koj txiav txim siab qhov tseeb ntawm cov vitamin D. Tsis txhob quav ntsej koj tus kws kho mob cov lus qhia - tsis txhob haus ntau tshaj qhov koj xav tau. Tom qab tag nrho, ntau tshaj ntawm cov vitamin D yog txaus ntshai raws li nws tsis muaj.

Yuav kom tau txais cov vitamin xav tau, kaum tsib mus rau nees nkaum feeb hauv ib hnub hauv huab cua ntshiab hauv tshav ntuj yog txaus. Tab sis yuav ua li cas rau lub caij ntuj no thiab lub caij nplooj zeeg, thaum nws yog huab thiab ntub sab nraum? Koj yuav tsum tau nrhiav lwm qhov chaw uas muaj vitamin D. Nws tsis yog yuav tsum tau noj tshuaj (tshwj tsis yog kws kho mob qhia lwm yam) - nws tuaj yeem tau txais los ntawm ntau yam khoom.

Tus thawj coj ntawm cov neeg muab khoom ntawm lub hnub ci vitamin rau lub cev yog fatty ntses thiab nws lwm yam derivatives. Txhawm rau muab koj tus kheej nrog cov vitamin D txhua hnub, nws txaus los noj ob peb daim ntawm tuna, sardine, herring, mackerel, salmon, eel, salmon los yog trout.

Kev noj zaub mov zoo ntawm daim siab ntawm cov tsiaj thiab ntses yuav txo qhov kev pheej hmoo ntawm kev tsim cov vitamin tsis txaus. Noj nqaij nruab deg tuaj yeem muaj txiaj ntsig zoo, yog li ua rau koj tus kheej nrog oysters, cws, lossis mussels. Ib tug yuav tsum tsis txhob disdain ntses roj, dub thiab liab caviar.

Kwv yees li ib feem peb ntawm cov nqi niaj hnub ntawm vitamin D (ib 100 grams ntawm cov khoom) tuaj yeem tau los ntawm cov khoom siv mis nyuj. Qhia tsev cheese, nyuaj cheese, fermented ci mis nyuj thiab kefir rau hauv koj cov zaub mov. Butter qhaub cij kuj zoo heev.

Cov zaub ntsuab yuav tsum muaj nyob rau ntawm peb lub rooj, tshwj xeeb tshaj yog dill thiab parsley. Koj tuaj yeem them nyiaj rau qhov tsis muaj vitamin D nrog kev pab los ntawm cov kua txiv hmab txiv ntoo tshiab. Ob lub qe qaib muaj 10% ntawm cov koob tshuaj hnub ci hnub ci vitamin.

Nws yuav tsum nco ntsoov: tus noog yuav tsum taug kev hauv huab cua ntshiab thiab noj zaub mov zoo, yog li nws yog qhov zoo dua los siv cov qe hauv tsev.

Puas muaj vitamin D nyob qhov twg? Txog 5-10% ntawm cov khoom tseem ceeb no tuaj yeem pom hauv cov nceb (nyob ntawm ntau yam).

Porridge (tshwj xeeb tshaj yog millet) yuav tsum muaj nyob rau hauv cov zaub mov txhua hnub. Thiab txawm hais tias cov ntsiab lus ntawm hnub ci vitamin nyob rau hauv lawv yog me me, lawv muaj peev xwm muab tau peb lub cev nrog ntau yam tseem ceeb tshuaj.

Tag nrho cov kev cai saum toj no yuav tsum tau noj ua ke nrog zaub lossis tsiaj rog (yog tias lawv tsis muaj nyob hauv cov khoom nws tus kheej). Txwv tsis pub, vitamin D yuav tsis nqus los ntawm peb lub cev.