Amfanin yau da kullum na bitamin D yana samar da jituwa na phosphorus da alli, wanda ya tabbatar da lafiyar hakora, kasusuwa da tsokoki. Ya zama wajibi ne don assimilation na alli, kuma kawai tare da mafi kyau ma'auni na alli da kuma bitamin D zai yiwu da lafiyar na kashi kashi. Bugu da ƙari, cin abinci na bitamin D yana shafar tsarin na rigakafi kuma yana da muhimmanci a rigakafin ilimin ilimin halittu.
Menene tsarin yau da kullum na bitamin D?
Vitamin D shine rukuni na bitamin, kuma yana magana game da yawan amfani, wasu magana game da hadaddun, da sauransu - game da tsarin yau da kullum na bitamin D3. Bayanin, wanda aka ba da ke ƙasa, ya shafi ainihin bitamin D a matsayin hadaddun:
- 2,5 - 5,0 mkg - don manya;
- 2.5 - 10.0 μg - al'ada iyaka ga yara;
- 7.5 - 10.0 μg - ga jarirai;
- 10,0 mkg - ga mata masu juna biyu;
- 10.0 μg ga mata yayin lactation.
Amfanin da ake amfani dashi na yau da kullum da ake kira bitamin ba shi da mahimmanci, wato mai nuna alama, wanda ya zama dole ga kowa da kowa. Maganin bitamin D kuma yana da illa ga jiki, kazalika da rashi, don haka kada ku ciba shi. Saboda rashin ciwon bitamin D, damuwa yana tasowa, damuwa da barci, damuwa, matsaloli da hakora da hangen nesa. Jirgin wucewa yana haifar da matsaloli tare da narkewa kuma rashin ƙarfe a cikin jiki.
Sources na bitamin D
Hanyar mafi sauki shi ne sayan bitamin D a cikin kantin magani a cikin nau'i na capsules. Yana da bitamin mai-mai narkewa, saboda haka yana cikin wannan nau'i cewa mafi kyau tunawa. Duk da haka, yana da yiwuwar karɓar bitamin daga wasu kafofin. Alal misali:
- kayan lambu abinci: namomin kaza, alfalfa, yisti, horsetail, faski, nettle;
- kifi: sardines, caviar, man fetur, kifi,
tuna, kifi, ƙuƙwalwa, mackerel, hanta kifi; - samfurori na asali daga dabba: hanta naman sa, kwai kaza, madara da kowane irin kayan kiwo;
- hasken rana: ya isa ya kasance a kan titin 30-60 minti a rana don karɓar isasshen hasken rana, ƙarƙashin rinjayar da jiki yake samar da bitamin D.
Yana da muhimmanci a tuna da hakan tare da yin amfani da kayan samfurori da ke dauke da bitamin D, da kuma a yanayin sauƙin daukan rana, wani karɓar liyafar ba kawai ba amfani, amma kuma yana iya cutar. Saboda haka, an yi amfani da allurar, kuma baƙin ƙarfe, a akasin wannan, ba a tunawa ba. Saboda rashin ƙarfin baƙin ƙarfe, yawancin matsalolin kiwon lafiyar da ke faruwa, kuma bai dace ba
.