Vitamin D yog ib qho roj-soluble vitamin, tsis muaj lub peev xwm ua haujlwm ntawm tej lub tshuab thiab kabmob yog tsis yooj yim sua. Piv txwv li, tsis muaj nws tsis muaj kev ntseeg ntawm calcium , uas, raws li paub, nws tseem ceeb heev rau cov pob txha system, uas yog, tsim muaj zog thiab cov duab ntawm cov pob txha. Nrog ib tug tsis muaj vitamin D, ib tug neeg muaj mob txha, uas ua rau kom mob brittleness ntawm cov pob txha.
Cov vitamins no tseem ceeb rau cov leeg khaus, thiab tiv thaiv cov tawv nqaij los ntawm ntau cov kab mob. Vitamin D tsis pub tus kab mob plawv, mob pob txuam, mob caj dab, mob ntshav qab zib mellitus.
Hauv kev txiav txim rau lub cev kom tau txais cov vitamin D kom txaus, feem ntau koj yuav tsum saib xyuas cov zaub mov thiab yuav tsum tau muaj xws li hauv cov khoom uas muaj cov ntsiab lus ntawm vitamin D ntau tshaj plaws.
Yam khoom noj dab tsi muaj vitamin D?
Yog tias peb tham txog cov khoom noj uas muaj vitamin D muaj txiaj ntsig, thawj zaug ntawm txhua yam koj yuav tsum tau ua tib zoo saib xyuas rau cov nram no:
- Qe . Qe yolk - ib qho chaw zoo ntawm vitamin D, tab sis qhov no tsis txhais hais tias nws yog tsim nyog los muab kev noj mov thiab qe protein, nplua nuj nyob hauv cov protein.
- Ntses . Rau ib qho ntawm cov khoom zoo tshaj plaws, qhov muaj vitamin D, suav nrog salmon. Ib feem ntawm cov ntses nqaij noj yuav tsis tsuas yog muab lub cev nrog cov roj unsaturated uas tseem ceeb, tab sis tuaj yeem them rau txhua hnub uas yuav tsum tau muaj rau cov vitamins. Nws kuj pom zoo kom muaj xws li mackerel, catfish, sardine thiab tuna nyob rau hauv kev noj haus.
- Mis nyuj haus . 200 grams ntawm no haus npog plaub feem ntawm qhov xav tau rau vitamin D. Ntxiv, mis kuj yog nyob rau hauv qhov tseeb hais tias, ntxiv rau cov vitamin nws tus kheej, nws kuj muaj calcium, lub assimilation ntawm uas tau sib tham thaum tham txog cov kev pab ntawm calciferol (lub npe thib ob ntawm cov vitamin). Tab sis nws yog tsim nyog nco ntsoov tias phosphorus, uas yog tseem pom nyob rau hauv cov mis nyuj, ib feem tiv thaiv kev nqus ntawm cov vitamin.
- Nceb . Nyob ntawm tej yam kev mob rau kev loj hlob ntawm fungi, cov ntsiab lus ntawm cov vitamin D yuav hloov, yog li ib qho tseem ceeb yog lawv cov hnub ci tso nyiaj.
- Cereals . Muaj tsis ntau Vitamin D hauv cereals, thiab oats tsis tau lees paub tias yog ib tug thawj coj ntawm lwm tus.
- Soybeans . Cov kua roj kuj muaj vitamin D, yog li siv cov taum paj los yog, piv txwv li, kua mis nyuj, qhia nrog lub deficiency ntawm no vitamin.
Tus txheej txheem txhua txhua hnub ntawm cov tshuaj vitamin D hauv qhov nqis txo yog raws li nram no:
- rau cov laus (dhau 70 xyoo) - 800 IU (1 ME = 0.0325 μg);
- rau cov laus - 600 IU;
- rau cov menyuam yaus muaj hnub nyoog tshaj 600 xyoo;
- rau cov menyuam yaus hauv ib xyoos - 400 IU.
