Ngaphandle kukavithamini D calciferol - akunakwenzeka ukumunca i-calcium. Futhi yize ukuntuleka kukavithamini D kungavamile ebusika, kubalulekile ukuvala isikhala sokushoda kwezingane ekukhuleni kwazo, nokwakheka kwamathambo kwenzeka ngaphandle kokulibala.
I-calciferol encibilikiswa ngamafutha ikhiqizwa esikhumbeni ngaphansi kwelanga eliqondile (D3) futhi ingena emzimbeni nokudla (D2). ICalciferol iqoqa izicubu ezinamafutha futhi idliwe njengoba kudingeka.
Izitoko zasehlobo zikavithamini zanele yonke intwasahlobo kwesinye isikhathi izinyanga zokuqala zasebusika. Kepha ekupheleni kobusika kuza isikhathi sokushoda kukavithamini D, ngakho-ke kufanele uyithole ekudleni. Ngaphezu kwalokho, ezinganeni, isidingo se-calcium siyanda.
Umthombo oyinhloko wale vithamini amafutha ezinhlanzi. Kodwa ukuyithatha ngenxa yokunambitheka kungase kungafaneleki kuyo yonke ingane. Yimiphi eminye imikhiqizo enale vithamini eyanele?
Uhlobo lwenhlanzi
I-Salmon ihlanganisa izidingo zansuku zonke zikavithamini D nezinye izinhlobo zezinhlanzi - i-tuna, isardadi, i-catfish, ne-mackerel. Qaphela ukuthi inhlanzi ingaqukatha i-mercury futhi ibangele ukungezwani komzimba yingakho ekudleni kwengane, inani kufanele lilawulwe.
Ubisi
Ubisi ngokuvamile luyingxenye yemenyu yezingane. Ingilazi eyodwa yobisi ikota yomthamo wansuku zonke kavithamini D ne-calcium, namaprotheni adingekayo ekukhuleni nasempilweni yengane.
ijusi yewolintshi
Iyiphi ingane enqaba ingilazi yejusi lewolintshi, ikakhulukazi ebusika lapho izithelo ezisawolintshi zanele. Ingilazi yejusi lewolintshi iqukethe uhhafu wemfuneko yansuku zonke kavithamini D novithamini C, obalulekile ekuzivikeleni emzimbeni ngenkathi yegciwane.
amaqanda
I-vitamin D eyanele itholakala ku-isikhupha seqanda. Kodwa futhi kuwumthombo we-cholesterol; ngakho-ke, ukunikeza isikhuphasha ngaphezu kwengane nsuku zonke akudingekile. Futhi mhlawumbe ube neqanda lonke, lizozuza kakhulu.
okusanhlamvu
Okusanhlamvu ngamazinga ahlukahlukene nakho kunevithamini D. Qiniseka ukuthi inombolo, funda ilebula lomkhiqizo owuthengayo. Izinhlamvu zingumthombo ofanele wama-carbohydrate emzimbeni wengane.
Yiba nempilo!