Vitamin D, a abinci da kuma da rawar ga jikin mutum

Vitamin D a cikin yanayi, akwai da dama iri iri. A magani, a m darajar yana da kawai iri biyu - bitamin D2 da kuma bitamin d3. Wadannan biyu bitamin ake kira bitamin D. Wannan mai-mai narkewa bitamin da cewa ba a halaka su da high yanayin zafi da kuma ba ya narke a cikin ruwa.

Domin samun da bukata kullum adadin wannan muhimmanci bitamin, kawai a kowace rana domin minti ashirin ko talatin ne fallasa zuwa hasken rana kai tsaye. Amma wannan sauki yanayin ba ko da yaushe m. Bugu da ƙari kuma, da kira na bitamin D a cikin jikin rage-rage tare da shekaru. Saboda haka, kowace rana ta hanyar cin abinci dauke da bitamin D, yana yiwuwa ya sa har da zama dole ajiye. Babban aiki na bitamin d ne da ikon sha alli a cikin jiki da kuma tsara alli da phosphorus metabolism.

Vitamin D, a abinci ne da muhimmanci musamman ga mata, domin su ne a aiwatar da juna biyu da kuma lactation rasa alli a manya-manyan lambobi. Ci a reno ko mata masu ciki akwai kasawa da bitamin d, sa'an nan da shekaru a irin wannan mata na iya samar da osteoporosis - wani hatsari cuta a cikin abin da akwai da thinning na kashi nama da ƙuduri. Bugu da kari, bitamin D a abinci yana da muhimmanci ga jini clotting, da lafiya da ci gaban kashi, al'ada zuciya aiki da kuma daidaita da ayyukan da dukan juyayi tsarin. Tare da wannan bitamin yi wa ocular cututtuka da kuma wasu iri rickets da amosanin gabbai. Daily jiki ta bukatar wannan muhimmanci bitamin ne daban-daban daga yanayin jiki da kuma mutum ta shekaru. Manya up to shekara hamsin ka bukatar wani mutum ɗari ko ɗari biyu Iu (daya Iu ne 0.025 mcg da ake kira cholecalciferol). Matasa da kuma yara kamata ci up 500ME. Mazan mutane bukatar 700ME kowace rana. Jego da kuma mata masu ciki - daga ɗari huɗu da ɗari shida Iu kowace rana. Jariri dole ne daga ɗari biyu zuwa uku da ɗari Iu kowace rana.

Vitamin d a abinci kunshe ne a cikin kiwo kayayyakin, kayan lambu mai, da kuma cuku soya, raw gwaiduwa, hanta, kifi, kifi mai, herring, mackerel, tuna, mackerel. Mutane da yawa sun gaskata cewa madara ƙunshi mai yawa bitamin d. Yana ba quite gaskiya. Da fari dai, adadin akwai da yawa kasa da a abincin teku, da kuma abu na biyu a cikin madara ƙunshi phosphorus, wanda ya hana da sha na bitamin d. Vitamin D da aka samu a cikin abinci, har ma a cikin oatmeal, faski, wasu ganye, dankali. Don ganye dauke da bitamin D hada alfalfa, nettle, Dandelion ganye, horsetail. Bugu da kari ga abun ciki na bitamin D a kiwo kayayyakin, da suka har yanzu dauke da wani babban kaso na bitamin B12. Har ila yau, wannan bitamin da aka samu har yanzu a kwai gwaiduwa cuku, wani yisti, turnip ganye, karas da radish a soya, salads, kore da albasarta, naman sa, naman maraki da naman alade hanta. Alkama sprouts, tsiren ruwan teku, alayyafo, squid da jatan lande ma dauke da bitamin B12 a isa yawa.

Products dauke da Vitamin B12 ne da amfani ga daidaitawa da kitsen da kuma carbohydrate metabolism a cikin jiki. Bugu da kari, wannan bitamin ne da hannu a cikin samuwar jini, anemia zai iya ci gaba a ta rashin. Babban bayyanar cututtuka na bitamin B12 karanci hada da m gajiya, harshe kona, wahala tafiya, gajiya, ciki rashin lafiya, zafi a kafafu. Uku micrograms bitamin B12 - wannan ne m kashi da ake bukata daga jikin mutum kowace rana. By cin abinci sosai adadi kaɗan na dabba abinci (nama, qwai, madara), jiki na'am da zama dole adadin B12 shi. Cin ganyayyaki ne sau da yawa a hadarin rasa wannan muhimmanci bitamin. A cikin wani hali, kowa da kowa ya kamata a hankali saka idanu da rage cin abinci. Wannan zai saturate jiki da muhimmanci ga al'ada aiki na bitamin da kuma sauran m abubuwa.