6 Mehloli e Metle ea Vithamine D Bakeng sa Meroho

Litaba

• 1. Khanya ea letsatsi
• 2. Li-mushroom tse ling
• 3. Mahe a linotši
• 4. Cheese
• 5. Lijo tse matlafalitsoeng
• 6. Lisebelisoa
• Ntlha ea bohlokoa

Vithamine D, eo hape e tsejoang e le khanya ea letsatsi vithamine, ke vithamine e qhibilihang mafura e bohlokoa bakeng sa bophelo bo botle.

E thusa 'mele oa hau ho monya calcium le ho boloka likhakanyo tse lekaneng tsa serum magnesium le phosphate - limatlafatsi tse tharo tsa bohlokoa bakeng sa meno, mesifa le masapo a hau. E boetse e bapala karolo ea bohlokoa kholisong ea boko, tšebetsong ea pelo, sesole sa hau sa 'mele le bophelo bo botle ba kelello.

Maemo a vithamine D a tlase a atile lefatšeng ka bophara. Matšoao a khaello a kenyelletsa mokhathala, bohloko ba mesifa, masapo a fokolang, le - ho bana - kholo e sa tsitsang (, 2).

Ho boloka maemo a lekaneng, bana ba ka tlase ho likhoeli tse 12 ba lokela ho fumana 400 IU (10 mcg) ea vithamine D ka letsatsi, ha bana ba lilemo li 1-13 ba lokela ho fumana 600 IU (15 mcg) ka letsatsi. Batho ba baholo le basali ba baimana kapa ba anyesang ba lokela ho ikemisetsa 600 le 800 IU (15 le 20 mcg) ka letsatsi, ka ho latellana (2).

Leha ho le joalo, ke lijo tse fokolang haholo tse nang le vithamine ena, 'me tse nang le eona boholo ke lihlahisoa tsa liphoofolo. Kahoo, ho ka ba thata ho fumana phepo ena e lekaneng lijong tsa hau, haholo haeba o le meroho kapa vegan.

Ka nako e ts'oanang, lijo le mekhoa e mengata e ka u matlafatsa.

Mehloli ea vithamine D e 6 ke ena bakeng sa batho ba sa jeng nama - tse ling tsa tsona li loketse vegans hape.

1. Khanya ea letsatsi

Letlalo la hao le ka hlahisa vithamine D ha le pepesetsoa mahlaseling a letsatsi a li- UV (UVB). Batho ba bangata ba fumana bonyane vithamine D ea bona ka tsela ena.

Ho ea ka Setsi sa Naha sa Bophelo (NIH), ho pepesa sefahleho sa hao, matsoho, maoto kapa ho khutlela khanyeng ea letsatsi metsotso e 5-30 habeli ka beke - ntle le setlolo se sireletsang letlalo letsatsing - hangata ho lekane ho hlahisa maemo a vithamine D a nepahetseng (3).

Leha ho le joalo, ho latela sebaka seo u leng ho sona kapa boemo ba leholimo, ho kanna ha se be molemo ho fihlela boemo bona ba ho pepesetsoa letsatsi ka kotloloho.

Lintlha tse ling, joalo ka sehla, nako ea letsatsi, le tekanyo ea tšilafalo kapa mosi, hammoho le lilemo tsa hau, 'mala oa letlalo, le ts'ebeliso ea setlolo se sireletsang letsatsi, le tsona li ama bokhoni ba letlalo la hau ba ho hlahisa vithamine D (2) e lekaneng.

Mohlala, mosi kapa letsatsi le koahetsoeng ke mocheso le ka fokotsa matla a mahlaseli a UV ka 60%. Ho feta moo, batho ba baholo le ba nang le letlalo le lefifi ba ka hloka nako e telele ho feta metsotso e 30 ea ho pepesehela letsatsi ho hlahisa vithamine D (3) e lekaneng.

Seo se boletse hore ho pepesehela letsatsi ka ho feteletseng ho ka eketsa menyetla ea ho tšoaroa ke mofetše oa letlalo. Kahoo, American Academy of Dermatology e khothaletsa batho hore ba se ke ba ts'epa letsatsi e le mohloli oa bona o moholo oa vithamine D ().

Letlalo la hau le hlahisa vithamine D kamora ho pepesehela letsatsi ka kotloloho. Leha ho le joalo, ho na le lintlha tse 'maloa tse ka fokotsang moloko oa' mele oa hau oa vithamine D, 'me ho pepesehela letsatsi ho tlola ha ho khothaletsoe, hobane ho ka baka kotsi ea mofetše oa letlalo.

2. Li-mushroom tse ling

Li-mushroom li na le bokhoni bo ikhethang ba ho etsa vithamine D ha li pepesetsoa leseli la UV. Sena se ba etsa mohloli o le mong feela oa limela tse jeoang oa vithamine D (,,).

Mohlala, li-mushroom tse hlaha le tse pepeselitsoeng leseli la UV li ka ithorisa kae kapa kae lipakeng tsa 154 le 1,136 IU (3.8 le 28 mcg) ea vithamine D ho 3.5-ounce (100-gram) e sebeletsang (,,,).

Ho feta moo, vithamine D ea bona e lula e le holimo nako eohle ea sethala sa bona mme e bonahala e sebetsa hantle ho phahamiseng vithamine ena 'meleng oa hau joalo ka vithamine D e tlatsetsang (,).

Ho boletse joalo, li-mushroom tse ngata tsa khoebo li lengoa lefifing 'me ha li pepesetsoe leseli la UV, ho bolelang hore mohlomong li na le vithamine D () e nyane haholo.

Ha u reka, batla lengolo lenaneng le buang ka vithamine D. Haeba o na le bothata ba ho fumana li-mushroom tse pepesitsoeng ke leseli la UV, o kanna oa ba le mahlohonolo lebenkeleng la hau la lijo la lehae kapa mmarakeng oa lihoai - o atisang ho jara li-mushroom tse hlaha.

Hopola hore ha se li-mushroom tsohle tse hlaha tse jeoang. Ho ja tse chefo ho ka baka matšoao ho tloha ho indigestion e nyane ho isa ho ho hloleha ha setho esita le lefu. Kahoo, ha ua lokela ho iphelisa ka li-mushroom tsa hau tse hlaha ntle le haeba u koetliselitsoe botsebi (,).

Li-mushroom tse pepesitsoeng ke UV li na le mefuta e fapaneng ea vithamine D mme li bonahala li sebetsa hantle ho phahamiseng maemo a vithamine D joalo ka litlatsetso. Leha ho le joalo, li-mushroom tse ngata tse lenngoeng ka tloaelo ha li pepesetsoe mahlaseling a UV ebile li na le vithamine ena e fokolang haholo.

3. Mahe a linotši

Li-yolk tsa mahe li fana ka vithamine D, leha bongata ba tsona bo ikhethang bo its'etleha haholo lijong tsa kana le phihlello kantle.

Mohlala, mahe a tsoang likhoho tse fepiloeng ka phepo ea vithamine-D-a matlafalitsoeng a ka paka ho fihla ho 6,000 IU (150 mcg) ka yolk, athe mahe a likhoho tse fuoang lijo tse tloaelehileng a na le 18-39 IU (0.4-1 mcg) (,) feela.

Ka mokhoa o ts'oanang, likhoho tse lumelloang ho solla ka ntle li pepesetsoa khanya ea letsatsi 'me hangata li behela mahe a ithorisang ka vithamine D e fetang makhetlo a 3-4 ho feta a likhoho tse holisitsoeng ka matlung (,,).

Mahe a mofuta o sa lefelloeng kapa a manyolo a tloaetse ho ba le vithamine D.

Li-yolk tsa mahe li ka fana ka bongata ba vithamine D, haholoholo haeba mahe a tsoa khoho e fuoeng phepo e ntlafalitsoeng kapa a lumelloa ho solla kantle.

4. Cheese

Cheese ke mohloli oa tlhaho oa vithamine D, leha e le nyane haholo.

Mefuta e mengata e na le 8-24 IU (0.2-0.6 mcg) ea vithamine D ka 2-ounce (50-gram) e sebeletsang. Methati e fapana ho latela tsela eo chisi e entsoeng ka eona.

Li-cheeses tsa Fontina, Monterey le Cheddar li ithorisa haholo, ha mozzarella e na le e fokolang. Mefuta e bonolo e kang cottage, ricotta, kapa chisi ea chisi ha e fane ka vithamine D (,,).

Mefuta e meng e ka matlafatsoa ka vithamine D, 'me sena se tla bontšoa lenaneng la lethathamo kapa metsoako.

Cheese ke mohloli oa tlhaho oa vithamine D, leha e le nyane haholo. Cheddar, Fontina le Monterey ba ithorisa ho feta.

5. Lijo tse matlafalitsoeng

Le ha lijo tse ling ka tlhaho li na le vithamine D e nyane, lihlahisoa tse fapaneng li matlafatsoa ka limatlafatsi tsena. Le ha litekanyetso tsa fortification li fapana ka linaha, tse ling tsa lijo tsena li kenyelletsa:

• Lebese la khomo. Ho latela naha eo u lulang ho eona, u ka lebella hore kopi e le 'ngoe (240 ml) ea lebese e ka ba le vithamine D (, mcg) e ka bang 120 ea vithamine D (,).
• Lino tse tahang. Limela tsa limela tse kang soya, raese, hemp, oat, kapa lebese la almonde - hammoho le lero la lamunu - hangata li matlafatsoa ka vithamine D e tšoanang le lebese la khomo. Li ka fana ka 100 IU (2.5 mcg) ea vithamine D ka kopi e le 'ngoe (240 ml) (,,,).
• Yogurt. Li-yogurts tse ling tsa lebese le nondairy li matlafalitsoe ka vithamine D, li fa li-vithamine tse 52 IU (1.3 mcg) tsa vithamine ena ka ligrama tse 100.
• Tofu. Ha se li-tofus tsohle tse matlafalitsoeng, empa tse fanoang ho pota 100 IU (2.5 mcg) ka li-ounise tse 3.5 (100 grams) (,).
• Lijo-thollo tse chesang le tse batang. Lijo-thollo tsa oatmeal le tse seng li loketse ho jeoa hangata li matlafatsoa ka vithamine D, ka senoelo sa 1/2 (ligrama tse 120) tse fanang ka 120 IU (3 mcg), ho latela mofuta (,,).
• Margarine. Ho fapana le botoro, eo hangata e sa matlafatsoang ka vithamine D, mefuta e mengata ea margarine e eketsa phepo ena. Khaba e le 'ngoe (ligrama tse 14) hangata e fana ka li-IU tse ka bang 20 (0.5 mcg) ().

Ka lebaka la litekanyetso tse sa lumellaneng tsa qhobosheane lipakeng tsa linaha, ho lekola lethathamo la metsoako ea lijo kapa leibole ea phepo e ntse e le eona tsela e molemohali ea ho netefatsa hore na e matlafalitsoe ka vithamine D le hore na e na le bokae.

Lijo le lino tse ngata tse tloaelehileng, ho kenyeletsoa lebese la lebese le nondairy, hammoho le lijo-thollo tse ling, li matlafalitsoe ka vithamine D. Hobane litekanyetso li fapana lipakeng tsa linaha, ho molemo ho bala leibole ka hloko.

6. Lisebelisoa

Haeba u tšoenyehile u kanna oa se fumane vithamine D e lekaneng lijong tsa hau, li-supplement li ka sebetsa e le mohloli o tšepahalang le o tsitsitseng. Tsena li hlaha ka mefuta e 'meli ():

• Vithamine D2: hangata e kotuloang ho tloha tomoso kapa li-mushroom tse pepesitsoeng ke mahlaseli a UV
• Vithamine D3: hangata e tsoa oli ea tlhapi kapa boea ba nku, ka mefuta ea vegan e sa tsoa ntlafatsoa ho tloha boriba

Ha vithamine D3 e nooa ka tekanyetso e kholo ea 50,000 IU (1,250 mcg) kapa ho feta, e bonahala e sebetsa haholo ho phahamiseng le ho boloka vithamine D e phahameng ea mali ho feta D2.

Leha ho le joalo, ha o nooa ka litekanyetso tse nyane, tsa letsatsi le letsatsi, molemo oa D3 ho feta D2 o bonahala o le monyane haholo ().

U ka tseba hore na tlatsetso ea hau e na le mofuta ofe ka ho bala lengolo. Boholo ba litlatsetso tsa D3 tse tsoang ho lichen li boetse li eketsa setifikeiti sa vegan.

Hobane vithamine D e qhibiliha mafura, ho e ja le lijo tse mafura ho ka thusa ho eketsa ho monya ha eona ().

Hopola hore Reference Daily Intake (RDI) ke 400-800 IU (10-20 mcg), ho latela lintlha tse kang lilemo le bokhachane. Ho fetisa litekanyetso tsena nako e telele ha ho khothaletsoe, hobane ho ka baka chefo ().

Matšoao a chefo ea vithamine D a ka kenyelletsa pherekano, bothata ba ho tsepamisa mohopolo, khatello ea maikutlo, bohloko ba mpeng, ho hlatsa, khatello e phahameng ea mali, tahlehelo ea kutlo, psychosis, le - maemong a feteletseng - ho hloleha ha liphio le ho akheha ().

Lisebelisoa ke mohloli o tšepahalang le o sa fetoheng oa vithamine D. Li jeoa hamonate hammoho le lijo tse mafura 'me ha lia lokela ho nooa ka bongata bo fetang RDI nako e telele.

Ntlha ea bohlokoa

Le ha vithamine D e bapala likarolo tse 'maloa tsa bohlokoa' meleng oa hau, ke lijo tse fokolang ka tlhaho tse nang le eona - mme mehloli ea limela tsa limela kapa ea vegan e fokola haholo.

Ho qeta nako u le letsatsing ke tsela e ntle ea ho matlafatsa maemo a hau, empa sena ha se khonehe ho bohle.

Kahoo, o ka leka lijo tse kang li-mushroom tse hlaha, mahe a mahe, kapa lintho tse ntlafalitsoeng ka vithamine D. Lisebelisoa ke khetho e 'ngoe.

Haeba u tšoenyehile ka hore u ka ba le maemo a tlase a vithamine ena, bua le mofani oa tlhokomelo ea bophelo.