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Lub cev xav tau cov vitamin D dab tsi rau?
Ntau tus neeg pib lawv cov lus qhia txog vitamin D thaum yau nrog cov roj ntses uas tsis tuaj yeem tiv taus. Nws yog qhov lawv ua rau peb haus kom loj hlob noj qab haus huv thiab muaj zog. Lub cev xav tau cov vitamin D tiag tiag li cas? Leej twg yuav pab tau tshwj xeeb rau? Thiab nyob rau hauv dab tsi cov khoom koj yuav tsum nrhiav nws?
Vitamin daim ntawv tais ceev tseg
Vitamin D yog ib qho nyuaj ntawm cov tshuaj lom neeg hu ua pherols. Lawv lub hom phiaj tseem ceeb yog pab txhawm rau nqus cov calcium thiab phosphorus. Tsis muaj cov kab hauv qab no, raws li tau paub, ib txwm pob txha loj hlob thiab txhim kho, nrog rau cov zaub mov hauv cov metabolism, yog qhov ua tsis tau. Vitamin D kuj tseem txhim kho cov ntshav txhaws, ua kom ntshav siab, thiab feem ntau muaj txiaj ntsig zoo rau lub plawv thiab cov hlab ntshav. Lub hauv paus no yog qhov tsis tseem ceeb rau lub paj hlwb thiab lub paj hlwb, vim nws rov ua rau cov hlab ntsha ntawm cov hlab ntshav thiab txhim kho kev xav. Ua ke nrog cov vitamin A thiab C, nws ntxiv dag zog rau lub cev tiv thaiv kab mob thiab tiv thaiv kev loj hlob ntawm cov kab mob pathogenic.
Kev khomob thiab kev tiv thaiv
Nws tsis pub leejtwg paub tias rau tus menyuam lub cev, vitamin D yog ib qho tseem ceeb ntawm kev noj zaub mov zoo. Nws pab txhawb kom tsim nyog ntawm lub cev pob txha, tiv thaiv kev txhim kho ntawm rickets thiab nce tsis kam mus rau kis kab mob. Rau cov txiv neej, cov Vitamin D pab ua kom muaj zog ntau lawm ntawm testosterone thiab ua kom muaj kev sib deev. Rau cov poj niam noj qab haus huv, nws tseem yog qhov tseem ceeb, tshwj xeeb hauv kev muaj cov txheej txheem o. Vitamin D tau pom tias txo qis txoj kev pheej hmoo ntawm kev tsim mob qog noj ntshav ntawm lub plab zom mov. Thiab nws tseem yog qhov muaj txiaj ntsig rau kev tiv thaiv cov kab mob fungal thiab tawv nqaij. Nws cov txiaj ntsig tau tshwj xeeb tshaj yog pom hauv kev ua kom tsis zoo los ntawm kev mob psoriasis.
Qhov tseeb qhov ntau ntawm cov vitamin D feem ntau txiav txim siab nws lub zog kho. Cov menyuam yaus raug pom zoo kom haus txog li 10 mcg ntawm cov vitamin D ib hnub, cov neeg laus - txog 15 mcg. Cov pojniam cev xeeb tub thiab lactating, nrog rau cov neeg laus yuav tsum nce ntxiv rau 20 mcg. Tsis muaj cov vitamin D yog qhov txaus ntshai rau menyuam yaus. Nws ua nws tus kheej tawm hws ntau zog, pw tsis tsaug zog, muaj teeb meem ntawm cov hniav, cov leeg tsis muaj zog. Hauv kev ua haujlwm siab, nws ua rau kev deformity ntawm cov pob txha thiab txawm tias tag nrho lub cev pob txha. Ib qho dhau ntawm cov no (uas, txawm li cas los xij, tsis tshua muaj) ua rau cov tawv nqaij khaus, mob taub hau, ua haujlwm tsis zoo ntawm lub siab, lub raum thiab lub plab zom mov.
Tij Laug Liaj Xyum
Lub hauv paus tseem ceeb ntawm cov vitamin D yog hnub ci, nyob hauv qhov uas nws tsim tawm hauv lub cev los ntawm nws tus kheej. Tab sis nyob rau lub caij nplooj zeeg thiab lub caij ntuj no, qhov no pom meej tsis txaus. Yog li ntawd, kws kho mob qhia kom suav nrog ntses hiav txwv hauv cov ntawv qhia zaub mov. Salmon, cod, herring, thiab tuna yog qhov kawg ntawm cov vitamin D khaws cia. Ib qho ntxiv, lawv yog cov nplua nuj nyob hauv cov protein, omega-fats thiab cov txiaj ntsig zoo ntawm cov vitamins thiab minerals. Txawm li cas los xij, ua zaub mov muaj calorie ntau txaus, lawv tuaj yeem ua rau hnyav nce. Hauv qhov no, lawv tuaj yeem hloov pauv lossis hloov pauv tag nrho nrog cov roj ntses. Tsuas yog ob peb lub tsiav tshuaj yuav muab rau koj txhua hnub ntawm cov vitamin D yam tsis muaj kev puas tsuaj rau daim duab.
Tsiaj Muaj nuj nqis
Lwm qhov tseem ceeb ntawm cov vitamin D yog nqaij offal, feem ntau yog daim siab thiab ob lub raum. Nws tau raug pom tias yog nqaij nyug daim siab muaj nyob rau hauv kev noj haus ntawm tus poj niam cev xeeb tub, tus menyuam yug los nrog lub cev tsis muaj zog. Tsis tas li ntawd, lub siab yog nplua nuj nyob rau hauv hlau, tooj liab thiab zinc, thiab nyob rau hauv ib tug zoo daim ntawv rau assimilation. Ua ke nrog carotene, vitamin D txhim kho lub hlwb ua haujlwm thiab pom kev, nrog rau cov mob ntawm daim tawv nqaij, plaub hau thiab rau tes. Ntawm cov khoom ntawm cov tsiaj keeb kwm, nqaij qaib qe nplua nuj nyob rau hauv vitamin D kuj tseem ceeb. Daim ntawv qhia nrog lawv yuav tsum muaj nyob rau hauv cov ntawv qhia zaub mov kom noj qab haus huv ntawm daim siab thiab cov kua tsib ducts.
Nceb Kev Noj Qab Haus Huv
Tej zaum qhov tseem ceeb tshaj plaws ntawm cov vitamin D yog nceb. Ntau ntawm lawv, zoo li tib neeg lub cev, tuaj yeem tsim cov khoom no ntawm nws tus kheej hauv kev cuam tshuam ntawm lub teeb ci ultraviolet. Hauv qhov kev nkag siab, qhov muaj txiaj ntsig tshaj plaws yog nceb hav zoov: chanterelles, nceb oyster, morels, russula. Tseem, lawv tsis tuaj yeem khaws nrog Japanese shiitake nceb. Ua tsaug rau qhov muaj txiaj ntsig zoo ntawm cov vitamin D, lawv nquag txhim kho cov cell. Tias yog vim li cas lawv feem ntau tau ntxiv rau cov tshuaj pleev ib ce thiab khoom noj ntxiv rau cov hluas thiab kev zoo nkauj. Ua ke nrog fiber ntau, vitamin D txo qis cov ntshav qabzib, uas ua rau shiitake yog cov khoom lag luam zoo rau cov neeg mob ntshav qab zib.
Kev tiv thaiv mis
Cov khoom noj siv mis tsis tuaj yeem khav theeb ntawm cov khoom khaws cia ntawm cov vitamin D. Tab sis nyob rau hauv tag nrho, lawv nce nws qib hauv lub cev. Tsis tas li ntawd, cov khoom noj siv mis muaj cov calcium thiab phosphorus. Thiab, raws li peb twb pom lawm, lawv yog absorbed tsuas yog nyob rau hauv lub xub ntiag ntawm vitamin D. Yog, thiab lwm yam zoo ntawm cov khoom siv mis nyuj nyob rau hauv abundance. Yog li, butter pab tau zoo nrog rwj, gastritis thiab pancreatitis. Cream muaj ib tug calming nyhuv ntawm lub paj hlwb thiab fights insomnia. Sour cream rhuav tshem cov teeb meem microflora hauv cov hnyuv thiab tsim cov txiaj ntsig zoo. Tab sis nco ntsoov tias cov roj cov ntsiab lus hauv cov khoom no yog siab, yog li sim tsis txhob tsim txom lawv.
Lub capricious off-season yog maj mam los rau hauv nws tus kheej. Thiab nrog nws feem ntau tuaj beriberi. Nws yog qhov nyuaj kom paub txog qhov tsis muaj vitamin D nyob rau lub sijhawm. Txhawm rau kom tsis txhob thawb nws mus rau qhov kawg thiab tsis txhob tawm tsam nrog qhov tshwm sim loj, suav nrog cov khoom tsim nyog hauv tsev neeg cov ntawv qhia tam sim no.