Vitamin D yana da muhimmiyar mahimmanci ga lafiyar mutum: saboda rashinsa, ƙasusuwa yana sha wahala kuma musgunawa ta musgunawa suna ketare, cututtuka na fata zasu iya bunkasa kuma rigakafi na iya lalata. Duk da haka, wannan baya nufin cewa kana buƙatar ka shiga kantin magani a kwanan nan don kwalba na Allunan - bitamin D ana samuwa a yawancin samfurori, kuma banda wannan, ana samun saukin kyauta kyauta.
Mafi kyaun bitamin D
Kafin mu ci gaba da tambayar abin da abinci ke dauke da bitamin D, zamu bincika mafita mafi kyau. Gaskiyar cewa jikin mutum yana iya yin nazarin wannan bitamin a kansa don yin tasirin hasken rana. Wannan shine dalilin da ya sa mazaunan arewacin duniya basu da yawancin bitamin D kuma suna buƙatar samfurori da yawa a cikinta.
Don rage yawancin bitamin D na yau da kullum cikin abinci da rabi, kawai kamar sa'o'i biyu a rana don ciyarwa karkashin rana. A wannan yanayin, kira na bitamin yana wucewa sosai a cikin mutane:
- matashi;
- tare da kyawawan fata;
- wanda ke cikin wuri mai tsabta na muhalli;
- a lokacin da asuba ko kuma bayan da faɗuwar rana.
Hakika, a cikin hunturu, kira na bitamin D yana da wuya a tsara, amma zaka iya maye gurbin shi tare da hasken rana na solarium. Yana da mahimmanci a lokaci guda ya fahimci cewa ba ziyara a yau da ake nufi ba: yana da isa kawai a cikin 'yan lokuta a wata. Don ƙaddamar da abincin yau da kullum, har yanzu kuna buƙatar ɗaukar abincin da ke dauke da bitamin D.
Abincin abincin ya ƙunshi bitamin D?
A cikin girman nauyin abincin, bitamin D abun ciki sosai, wanda ke nufin cewa kowa na iya samun hanyar da za ta iya cinye wannan bitamin mai kyau tare da abinci. Dole ne a ba da hankali ga waɗannan samfurori a lokacin sanyi, lokacin da bitamin D a cikin abinci ya zama abin da za a iya araha. Saboda haka, ya ƙunshi bitamin D a cikin samfurori:
- m-m kayayyakin, musamman gida cuku da cuku;
- kayan lambu da man shanu;
- raw yolks na qwai;
- mafi yawan abincin teku, ciki har da kifi da kifi (musamman character, cod);
- nau'in kifaye iri iri - hawanta, tuna, mackerel, mackerel (da man kifi);
- dankali, faski;
- namomin kaza;
- tsaba da kwayoyi;
- oatmeal porridge;
- nettle, dandelion ganye, horsetail, alfalfa.
Dole ne a gane cewa yana da matukar wuya ga masu cin ganyayyaki kada su wuce abincin su kuma kada su fuskanci matsalolin: a irin irin abincin shine bitamin D kuma yana nan a matsakaicin adadin, don haka yana cikin dabbobi. Abin da ya sa, a kalla, wajibi ne don ƙara man fetur ga abincin (abin sa'a, yanzu ana saki a cikin nau'i na musamman, wanda bai yarda da dandano ya tsaya a hanyar amfani da ita) ba.
Wanene yake bukatan bitamin D cikin abinci?
A wace kayan samfurin akwai bitamin D, mun gano. Kuma a yanzu za mu tantance da alamun bayyanar cututtuka da cututtuka, idan akwai wajibi ne don saka idanu kan amfani da wannan bitamin a cikin abinci.
Alamar farko da cewa bitamin D bai isa ba, irin wadannan cututtuka kamar rickets da osteomalacia. Duk da haka, don gane cewa kuna da rashi na wannan abu, za ku iya kuma ba don irin wannan mummunan cututtuka ba:
- asarar nauyi na kwatsam;
- rashin barci;
- asarar ci;
- m zafi abin mamaki a bakin da a cikin makogwaro;
- wasu deterioration na hangen nesa.
Idan kana da daya ko fiye da bayyanar cututtuka, ka sani cewa akwai yiwuwar rashin lafiyarka ya kamata a bi da ku a cikin wani tanning salon ko ta hanyar kariyar kayan abinci, ko kawai don ƙara yawan bitamin D cikin abinci. Idan kowace rana don kunshe a cikin abincin duk abincin da aka yi da abinci mai yawa a cikin wannan bitamin, matsala zata sauke da sauƙi.