Cov noj txhua hnub ntawm vitamin D muab ib qho kev sib haum xeeb ntawm phosphorus thiab calcium, uas ua kom qhov kev kaj huv ntawm cov hniav, cov pob txha thiab cov leeg. Nws yog qhov tsim nyog rau kev siv tshuaj ntawm calcium, thiab tsuas yog nrog cov qib siab ntawm calcium thiab vitamin D yog tau kev noj qab haus huv ntawm cov pob txha system. Tsis tas li ntawd, tus noj cov tshuaj vitamin D cuam tshuam lub cev tsis muaj zog thiab yog ib qho tseem ceeb hauv kev tiv thaiv ntawm oncology.
Kev noj tshuaj txhua hnub yog npaum li cas ntawm vitamin D?
Vitamin D yog ib pab pawg neeg ntawm cov vitamins, thiab hais txog tus nqi ntawm kev siv, ib txhia tham txog lub complex, thiab lwm tus - txog cov cai txhua hnub ntawm vitamin D3. Cov ntaub ntawv, uas tau muab rau hauv qab no, kev txhawj xeeb raws nraim li vitamin D ua ib qho nyuaj:
- 2.5 - 5,0 mkg - rau cov laus;
- 2.5 - 10.0 μg - kev txwv rau cov menyuam yaus;
- 7.5 - 10.0 μg - rau cov me nyuam mos;
- 10,0 mkg - rau poj niam cev xeeb tub;
- 10.0 μg rau cov poj niam thaum lub caij noj niam mis.
Cov lus pom zoo txhua hnub ntawm cov vitamins sau tsis yog yam tsawg, uas yog qhov ntsuas nruab nrab, uas yog tsim nyog rau txhua tus. Cov tshuaj vitamin D ntau dhau kuj muaj teeb meem rau lub cev, nrog rau nws cov deficiency, yog li koj yuav tsum tsis txhob tsim txom nws. Vim tias tsis muaj vitamin D, kev nyuaj siab pib, pw tsaug zog, kev txhawj xeeb, teeb meem nrog cov hniav thiab lub zeem muag. Cov teeb meem ntau tshaj qhov qub nrog plab zom mov thiab tsis muaj hlau nyob hauv lub cev.
Cov chaw muaj vitamin D
Qhov yooj yim tshaj yog mus yuav cov tshuaj vitamin D hauv ib lub tsev muag tshuaj hauv daim ntawv ntawm cov tshuaj ntsiav. Nws yog ib qho roj-soluble vitamin, yog li nws yog nyob rau hauv daim ntawv no tias nws yog zoo tshaj plaws absorbed. Txawm li cas los xij, nws yeej ib txwm tau txais cov vitamins los ntawm lwm qhov chaw. Piv txwv li:
- zaub zaub: nceb, alfalfa, poov xab, horsetail, zaub txhwb qaib, nettle;
- ntses: sardines, caviar, ntses roj, ntses,
tuna, salmon, herring, mackerel, ntses daim siab; - cov khoom ntawm tsiaj keeb kwm: nqaij nyug daim nqaij nyug, nqaij qaib qe, mis nyuj thiab txhua yam khoom noj siv mis;
- tshav ntuj: nws muaj txaus rau ntawm txoj kev 30-60 feeb ib hnub twg kom tau txais ib qho txaus rau hnub ci, hauv qab ntawm lub cev nws tus kheej ua cov vitamin D.
Nws yog ib qho tseem ceeb kom nco ntsoov tias nrog rau kev siv cov khoom uas muaj cov tshuaj vitamin D, thiab thaum muaj teeb meem tas mus rau lub hnub, ib qho kev txais tos ntxiv tsis zoo xwb tsis siv, tab sis nws tuaj yeem ua teeb meem. Vim hais tias ntawm nws, calcium yog absorbed, thiab hlau, on qhov tsis tooj, yog tsis absorbed. Vim hlau deficiency, ntau cov teeb meem sib txawv tshwm sim, thiab nws tsis tsim nyog nws
.