Cov zaub mov twg muaj vitamin D tshaj plaws: daim ntawv teev npe, feem pua, cov yam ntxwv ntawm kev nqus los ntawm lub cev

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

Ib ntus hauv peb lub cev tsis muaj cov vitamins, uas cuam tshuam rau kev noj qab haus huv thiab kev zoo nkauj. Txhawm rau kom tag nrho lub cev ua haujlwm ib txwm ua, cov khoom noj khoom haus yuav tsum sib npaug li qhov ua tau thiab saturated nrog cov zaub mov uas cuam tshuam rau kev ua haujlwm ntawm qee lub cev. Tab sis koj paub yuav ua li cas los tsim koj cov ntawv qhia zaub mov txhua hnub kom peb lub hlwb tau txais txhua yam lawv xav tau? Nws paub tias qee cov micronutrients tuaj yeem tau txais los ntawm cov khoom noj uas muaj feem ntau. Hauv kab lus no, peb yuav xav txog cov khoom noj twg muaj vitamin D thiab yog vim li cas ib tug neeg xav tau nws.

Vitamin D yog dab tsi?

Muaj kev xav tias nws tau los ntawm hnub ci zog. Thiab nws muaj lub hauv paus, vim tias qhov no fat-soluble vitamin yog tsim nyob rau hauv daim tawv nqaij hlwb nyob rau hauv lub cuam tshuam ntawm ncaj qha ultraviolet rays. Feem ntau yog lub cevergocalciferol D2 thiab cholecalciferol D3 yog siv sib npaug. Txhawm rau kom npog qhov tsis txaus ntawm cov vitamin D3, nws yog txaus los sunbathe mus txog ib nrab ib teev peb zaug ib lub lim tiam. Txhawm rau ntxiv D2 reserves, koj yuav tsum noj zaub mov uas muaj cov khoom xyaw no. Txawm li cas los xij, cov khoom noj twg muaj vitamin D ntau tshaj? Koj yuav tsum paub qhov no txhawm rau ua kom koj lub cev muaj txiaj ntsig zoo nrog cov tshuaj no.

Vitamin D feem ntau pom muaj nyob rau hauv cov khoom tsiaj, txawm hais tias nws kuj pom muaj nyob rau hauv cov zaub mov cog, tab sis nyob rau hauv me me. Qhov tseem ceeb ntawm cov khoom no rau kev sib haum xeeb ntawm tus txiv neej yuav tsis tuaj yeem overestimated. Nws tswj cov kev sib pauv ntawm calcium thiab phosphorus hauv cov ntshav, pab txoj kev loj hlob ntawm cov pob txha, cov hniav thiab cov rau tes, ntxiv dag zog rau lub cev pob txha thiab muab lub zog txaus rau lub neej ib txwm, tsim thiab ntxiv dag zog rau cov leeg. Yog tsis muaj cov vitamin no, peb txhua tus yuav muaj lub sijhawm nyuaj heev. Yog vim li cas nws thiaj tseem ceeb heev kom nkag siab tias cov zaub mov twg muaj vitamin D ntau dua.

Tus nqi ntawm cov vitamin rau tib neeg lub cev

Txiv neej yog ib yam kab mob uas nyuaj heev, thiab nws txhim kho raws li txoj haujlwm uas xwm tau muab tso rau hauv nws. Piv txwv li, kev muab cov calcium yog nqa tawm feem ntau kom ua tau raws li qhov xav tau ntawm cov paj hlwb. Thiab txawm hais tias qhov no yuav tsum tsuas yog 1% ntawm tag nrho cov nyiaj ntawm cov ntxhia, tab sis nrog nws qhov tsis txaus, cov nyiaj no yuav raug nqus los ntawm cov pob txha pob txha, uas yuav maj mam ua rau nws tsis muaj zog. Yog tias calcium tsis tau ntxiv raws sijhawm, ntau yam kab mob tuaj yeem tshwm sim,nws tseem tuaj yeem tso tseg kev ua haujlwm ntawm cov leeg nqaij thiab, vim li ntawd, lub plawv nres. Txhawm rau tiv thaiv qhov tshwm sim tu siab, koj yuav tsum tsis txhob cia qhov tsis txaus ntawm cov zaub mov no hauv lub cev thiab kawm tau zoo rau koj tus kheej uas cov zaub mov muaj vitamin D ntau dua. Tom qab tag nrho, nws yog lub luag haujlwm rau nws qhov nqus.

Ntxiv rau, qhov no muaj txiaj ntsig vitamin yog qhov tsim nyog los ua kom cov ntshav txhaws zoo, tswj ntshav siab, ua haujlwm lub plawv zoo, thiab tseem ua rau muaj kev txaus siab ntawm cov paj hlwb. Nws kuj tseem txhim kho kev tiv thaiv kab mob, muaj txiaj ntsig zoo rau ntawm daim tawv nqaij, kev ua haujlwm zoo ntawm cov hnyuv thiab ob lub raum, tiv thaiv cov tsos mob ntawm rickets thiab osteoporosis, thiab normalizes kev ua haujlwm ntawm cov thyroid caj pas. Cov vitamin no tau pom nws tus kheej muaj txiaj ntsig zoo hauv kev tiv thaiv kab mob qog noj ntshav thiab txawm tias hauv lawv txoj kev kho mob, nrog rau kev tawm tsam AIDS.

Tus nqi noj rau cov neeg muaj hnub nyoog sib txawv

Ua ntej peb tig mus rau lo lus nug ntawm cov khoom noj twg muaj vitamin D ntau tshaj plaws, peb yuav tsum xav txog seb lub cev xav tau dab tsi rau cov khoom no. Raws li cov ntaub ntawv kho mob, rau cov neeg laus noj qab haus huv, cov cai niaj hnub yog los ntawm 2.5 mus rau 5 mcg, rau cev xeeb tub thiab lactating - 10, rau cov me nyuam mos - los ntawm 7.5 mus rau 10, rau cov me nyuam - los ntawm 2.5 mus rau 10 (nyob ntawm seb lawv cov poj niam los txiv neej thiab hnub nyoog)., cov neeg laus dua 60 xyoo tau pom 10-15 mcg.

Nws yuav tsum tau muab sau tseg tias vitamin D muaj nyob rau hauv ntau yam khoom noj xws li nettle, horsetail, parsley, nceb, thiab poov xab. Nws kuj tseem muaj nyob rau hauv cov qe qaib, herring, mis nyuj thiab khoom noj siv mis, tsiaj siab, ntses roj,tuna, sardines, salmon, mackerel, trout, caviar. Cov zaub mov twg muaj vitamin D ntau tshaj? Lub sijhawm no, ib lo lus nug tseem ceeb dua yuav tsum tau qhia meej. Dab tsi yog cov tsos mob ntawm qhov tsis txaus thiab ntau dhau ntawm cov vitamin D hauv lub cev? Nyeem ntxiv txog nws hauv qab no.

Cov cim tseem ceeb ntawm qhov tsis muaj vitamin D hauv lub cev

Tsis muaj vitamin D nyob rau hauv tib neeg lub cev yog fraught nrog loj txim. Tab sis kev tswj tsis tau saturation ntawm cov hlwb nrog cov khoom no tuaj yeem ua rau muaj ntau yam teeb meem. Tias yog vim li cas xws li kev sib npaug ntawm cov khoom lag luam muaj feem cuam tshuam kom nyob rau ntawm txoj kab zoo uas qhia txog cov qauv. Nov yog cov tsos mob tseem ceeb uas tshwm sim thaum muaj qhov tsis txaus ntawm cov tshuaj no lossis kev noj ntau dhau ntawm nws, yog li nws yooj yim dua rau koj taug qab koj tus mob thiab nkag siab, nce lossis txo cov khoom noj uas muaj vitamin D. Nyob rau hauv cov zaub mov nws tam sim no, nws twb tau sau tseg ua ntej lawm, tab sis peb yuav tsum nres ntxiv rau qhov no tom qab.

Cov tsos mob tsis txaus:

• kev nyuaj siab hnyav;
• muscle tsis muaj zog;
• cov hniav puas;
• tuag thiab mob hauv pob qij txha;
• kev tshaib plab;
• persistent insomnia;
• poob phaus;
• tsis pom kev;
• kub hnyiab hauv qhov ncauj thiab caj pas.

Cov cim tseem ceeb ntawm qhov ntau ntawm cov vitamin D hauv lub cev

Nws ntseeg tias kev noj ntau dhau yog qhov txaus ntshai tshaj qhov tsis muaj cov khoom no. Cov tsos mob ntawm vitamin D ntau dhau:

• qaug zog;
• nausea;
• mob pob qij txha;
• poob qab los;
• tshwm sim raws plab lossis cem quav;
• mob taub hau thiab mob leeg;
• slow mem tes;
• febrile tej yam kev mob;
• ua tsis taus pa;
• ntshav siab;
• txhawj xeeb;
• osteoporosis;
• Kev tso cov calcium ntsev hauv ntau lub cev, uas ua rau nws nyuaj rau lawv ua lawv txoj haujlwm yooj yim.

Yuav ceeb toom dab tsi thiab yuav ua li cas nrog kev tsis txaus?

Yog tias qhov tsis txaus, raws li kws kho mob, nws nyuaj heev rau kev ntxiv cov vitamin D uas xav tau nrog zaub mov ib leeg - cov tshuaj ntxiv yuav tsum tau ua kom tiav raws li qhov xav tau ntawm lub cev. Txawm li cas los xij, yog tias koj pom cov tsos mob tsis txaus lossis noj ntau dhau, tsis txhob noj tshuaj rau tus kheej thiab sab laj nrog kws kho mob. Nyob rau hauv ib lub tsev kho mob, raws li cov txiaj ntsig ntawm kev kuaj sim, nws yuav raug tsim kom meej tias ntau npaum li cas thiab qhov ploj lawm. Raws li cov ntaub ntawv no, tus kws kho mob tshwj xeeb yuav sau cov kev kho mob kom raug, thiab koj yuav tsis nthuav koj lub cev rau ntau yam teeb meem. Tsis tas li ntawd, tus kws kho mob yuav muab cov lus qhia txog zaub mov rau koj, qhia koj cov khoom noj twg muaj vitamin D ntau tshaj plaws thiab noj ntau npaum li cas.

Yog li, nrog tsis muaj vitamin D, txawm tias ib qho ntawm cov cim hauv qab no yuav tsum ceeb toom koj:

• Yog tias koj mob ntau zaus, qhov ntawd yog, koj txoj kev tiv thaiv tau txo qis thiab lub cev tiv thaiv kab mob, kab mob thiab kab mob tsis muaj zog. Mob khaub thuas, mob khaub thuas, bronchitis,Kev mob ntsws tuaj yeem ua rau koj ntshai vim tsis muaj cov khoom no hauv lub cev.
• Yog tias koj muaj kev qaug zog ntev thiab pom tsis muaj zog.
• mob pob txha thiab pob qij txha, tsis xis nyob hauv nraub qaum, ob txhais ceg, sab nraub qaum, tav - qhov no yog vim tsis muaj calcium, uas tshem tawm ntawm tib neeg lub cev pob txha nrog tsis muaj vitamin D hauv kev noj haus..
• mob kev nyuaj siab ntau zaus, tshwj xeeb tshaj yog thaum lub caij txias, thaum lub hnub tsawg heev thiab nws qhov kev siv zog tshwj xeeb yog qaug zog.
• Yog daim tawv nqaij rov tsim dua maj mam thiab qhov txhab zoo.
• Intensive plaub hau poob, uas tom qab ntawd tuaj yeem loj hlob mus rau alopecia lossis ib nrab lossis ua tiav baldness.
• mob leeg mob.
• Uncontrolled rog.

Vitamin nta

Nyob rau hauv nws tus kheej, cov khoom no tsuas yog tshwj xeeb. Rau nws ua nyob rau hauv ob hom - ib tug fat-soluble vitamin thiab nyob rau tib lub sij hawm ib tug prohormone. Nws yog synthesized ncaj qha rau hauv lub cev nrog lub hnub ci txaus. Thaum cov huab cua ntev thiab tsaus ntuj lub caij nplooj zeeg-lub caij ntuj no tau teeb tsa, ib tus neeg tsis tuaj yeem tau txais cov vitamin D txaus los ntawm kev cuam tshuam rau hnub ci ultraviolet hluav taws xob ntawm cov tawv nqaij, thiab nws qhov tsis txaus tam sim ntawd pib hnov. Lub sijhawm no, lub cev yuav tsum tau saturated los ntawm kev noj zaub mov uas muaj nws.

Txawm li cas los xij, koj yuav tsum tsis txhob noj ntau yam khoom noj uas muaj vitamin D. Tau kawg, lawv txhua tus qab heev thiab txaus siab rau noj, yog li muaj kev phom sij ntau tshaj qhov xav tau ntau dhau.lub tswv yim cia, uas tseem muaj kev cuam tshuam rau lub cev thiab ua rau cov tsos mob tsis zoo uas tau qhia ua ntej. Raws li txoj cai, qhov overabundance no yog tshwm sim los ntawm cov roj ntses ntau dhau mus rau hauv lub cev thaum noj salmon lossis trout.

Nco meej txog cov zaub mov twg muaj vitamin D siab thiab cov uas nruab nrab lossis qis txhawm rau tsim cov zaub mov noj qab haus huv rau txhua hnub tsis muaj hnub ci. Vim li no, nws yog qhov pom zoo kom tau txais tus kws kho mob cov tshuaj tsis yog rau cov tshuaj ntxiv, tab sis kuj yog rau kev siv ntau npaum li cas ntawm cov tais diav. Yog li, peb thaum kawg txav mus rau cov khoom noj twg muaj vitamin D.

Txoj kev sib xyaw ua ke

Vitamins hu ua biologically active, muaj txiaj ntsig zoo rau tib neeg lub cev. Lawv yog cov catalysts rau feem ntau ntawm cov txheej txheem metabolic uas tshwm sim hauv tus neeg. Thaum koj paub tias cov zaub mov twg muaj cov vitamin D ntau, nws yooj yim dua los tswj cov khoom noj kom zoo uas yuav tsum tau ua los ntawm txhua lub cev ntawm tib neeg lub cev rau kev ua haujlwm ntawm lawv cov haujlwm. Nyob rau hauv cov lus nug yog txhais tau hais tias tag nrho cov pab pawg neeg ntawm cov Cheebtsam, sib sau ua ke los ntawm lo lus "rog-soluble vitamins". Thiab nws txhais tau hais tias cov as-ham no tsuas yog yaj hauv lipids lossis organic compounds xwb.

Yog tias vitamin D nkag mus rau hauv lub cev, nws tsim cov kab tseem ceeb rau tib neeg - calcium, phosphorus, magnesium, uas zoo heev thiab raug absorbed. Thaum tsis txaus ntawm cov khoom nodaim duab yog thim rov qab thiab ib tug neeg pib muaj teeb meem nrog pob txha, hniav, cov leeg thiab kev ua haujlwm ntawm cov kabmob sab hauv.

Ntses thiab ntses roj

Txhawm rau tswj hwm qib ntawm cov khoom hauv lub cev tsim nyog rau lub neej ib txwm muaj, nws yuav tsum nco ntsoov cov zaub mov twg muaj cov vitamin D ntau tshaj plaws.

thawj thiab tseem ceeb ntawm nws rau tib neeg lub cev yog ntses, tshwj xeeb tshaj yog nws cov rog ntau yam. Ntau tus tseem nco txog thaum yau li cas cov niam txiv muab cov tub ntxhais hluas cov tshuaj uas tsis zoo rau saj thiab tsw - ntses roj. Thiab qhov no tsis yog coincidence. Nws yog tus yeej tiag tiag ntawm lwm qhov chaw muab cov vitamin no. Tab sis nws yuav tsum tau nco ntsoov tias 100 g ntawm cov khoom no muaj xws li ib tug ntau npaum li cas ntawm cov tshuaj uas nws tshaj cov nyiaj txhua hnub ntau zaus! Cov roj ntses muaj 2500% ntawm qhov xav tau txhua hnub. Tab sis leej twg yuav haus ntau npaum li cas txawm tias ib diav ntawm cov tshuaj no tsis yooj yim nqos?

Cov zaub mov twg muaj vitamin D? Cov no yog ntau hom ntses thiab lawv cov khoom - caviar, daim siab. Muaj ntau cov khoom no hauv mackerel, salmon, eel. Lawv kuj yog cov nplua nuj nyob rau hauv tuna, hiav txwv ntses bass thaj tsam, herring - tag nrho cov no yog ib tug tiag tiag storehouse ntawm cov vitamins, tsis yog hais txog qhov tseeb hais tias cov khoom no yog incredibly qab thiab noj qab nyob zoo, ntxiv rau, lawv sai sai absorbed los ntawm lub cev.

Raw fish

Tsis ntseeg, muaj ntau cov vitamin D hauv cov ntses nyoos ntau dua li ntawm qhov uas tau kho cua sov, tab sis leej twg yuav twv yuav noj nws hauv daim ntawv no? Txawm hais tias nws yog sushi, nws kuj tseem ua tiav qee yam. RauKev xaiv ntses yuav tsum tau mus ze heev thiab ceev faj li sai tau. Qhov kev xaiv zoo tshaj plaws yuav yog tshiab, me ntsis zuj zus, tab sis nws kuj zoo siv chilled. Nws yog qhov tsis xav kom noj cov ntses khov kom ntxiv cov vitamin D reserves; nyob rau hauv qhov xwm txheej hnyav, koj tuaj yeem siv cov khoom noj kaus poom.

Ntses ntau yam thiab feem pua ntawm cov khoom xav tau txhua hnub rau lawv

Cia saib cov zaub mov twg muaj vitamin D ntau tshaj plaws ntawm cov ntses assortment (ib 100 grams pab). Piv txwv li, salmon, nrog rau cov ntses salmon, chum salmon, liab salmon, trout ntes tau nyob rau hauv tej yam ntuj tso chaw, muaj ntau superior nyob rau hauv feem pua ntawm cov khoom no rau lawv ennobled counterparts bred nyob rau hauv tshwj xeeb teb. Cov nplua nuj ntawm lawv yog keta - 163%, ua raws li:

• mackerel - 161%;
• sockeye salmon - 111, 3%
• swordfish - 110.7%;
• salmon - 110%;
• liab salmon - 109%;
• dub granular caviar - 80%;
• tuna - 57%;
• river perch - 30%;
• liab granular caviar - 29%;
• flounder - 28%;
• pike - 25%;
• sea bass - 23%;
• pollock - 10%;
• cod - 9%.

Tab sis qhov fattest thiab nplua nuj nyob rau hauv vitamin D ntses yog zoo tib yam, pheej yig herring, ib puas grams ntawm uas muaj 300% ntawm cov vitamin niaj hnub xav tau.

YCaviar

Kuv kuj xav hais txog ntses caviar - dub lossis liab. Cov khoom noj khoom haus no tam sim no, yog tias koj noj ib teaspoon ntawm nws, tuaj yeem muab 9% ntawm cov vitamin D txhua hnub uas xav tau. Yog li muab lub cev nrog cov khoom muaj txiaj ntsig yuav raug nqi.kim heev yog tias koj tsom rau cov khoom no.

Ntau pheej yig dua thiab nplua nuj nyob hauv cov vitamins ntses siab, zoo li tsiaj. Txawm tias ib qho eel ib txwm muaj cov tshuaj vitamin D uas ntau tshaj yim npaug ntawm qhov xav tau txhua hnub. Qhov ntawd yog ntau heev. Cov ntses kaus poom muaj peev xwm muab 70% ntawm qhov xav tau txhua hnub nrog kev pab ntawm 150 grams. Oysters kuj nplua nuj nyob rau hauv cov vitamin no thiab tuaj yeem muab yuav luag 60-80% ntawm qhov xav tau ib hnub.

Lwm yam khoom

Thiab cov zaub mov twg muaj vitamin D tseem? Nov yog:

• qaib qe - 22%, thiab yolk - 77%, thiab cov qe yuav tsum yog los ntawm cov nqaij qaib pub dawb;
• cheese "Cheddar" thiab "Swiss" - 10%;
• chanterelle nceb thiab morels - txog 50%;
• butter - 13-18%;
• cheese "Dutch" 45%, tib feem pua muaj "Camembert", "Roquefort", thiab cov qe hmoov;
• tshis mis nyuj - 13%;
• ghee - 18%;
• ceps - 2%;
• Suluguni cheese - 7%;
• quail qe - 14%;
• mis nyuj, qaub cream thiab cream - los ntawm 1 mus rau 3%;
• cheese "Adyghe" thiab ua tiav "Kausage" - 6%;
• tsev cheese - 1-6% nyob ntawm cov ntsiab lus rog;
• oyster nceb, shiitake, champignons - feem 7, 4, thiab 1%.

Cov khoom no zoo rau kev tiv thaiv kab mob, txhim kho kev ua haujlwm ntawm cov hlab plawv. Nco ntsoov tias shiitake nceb yog absorbed los ntawm lub cev zoo dua,Piv txwv li, nyuj mis nyuj.

Muaj lwm pab pawg tseem ceeb ntawm cov khoom - nqaij thiab offal. Nqaij nyuj daim siab, piv txwv li, nrog ib tug 100-gram feem yuav muab lub cev nrog 10% ntawm cov qauv, thiab zoo-kib nqaij npuas - 7%. Los ntawm txoj kev, thawj cov khoom kuj muaj hlau, protein thiab vitamin A.

Small xaus

Hauv kab lus no, peb tau tshuaj xyuas cov khoom noj uas muaj vitamin D ntau, qhia txog feem pua ntawm lawv. Lawv kuj tau qhia txog qhov yuav tsum tau ua txhua hnub rau cov tshuaj, yog li nws yuav yooj yim dua rau koj los tsim koj cov khoom noj txhua hnub thaum lub sijhawm tsis muaj hnub ci. Txawm li cas los xij, tsis txhob overdo nws hauv koj lub siab xav muab lub cev nrog cov vitamin tsim nyog - nco ntsoov qhov tshwm sim thiab tsis txhob overdosing. Txhua yam yog zoo nyob rau hauv moderation. Txawm tias cov zaub mov noj qab haus huv tuaj yeem tsim teeb meem yog tias siv ntau dhau. Yog li ntawd, sim ua kom muaj kev noj haus kom raug thiab sib npaug uas yuav muab koj lub cev nrog txhua yam tsim nyog. Ces teeb meem kev noj qab haus huv yuav hla koj.