6 Cov Khoom Zoo ntawm Vitamin D rau cov neeg tsis noj nqaij

Zoo Siab

• 1. Tshav ntuj
• 2. Tej yam nceb
• 3. Qe qe
• 4. Cheese
• 5. Cov khoom noj muaj zog
• 6. Cov khoom noj ntxiv
• Hauv qab kab

Vitamin D, tseem hu ua cov hnub ci vitamin, yog cov vitamin-fat-soluble vitamin tseem ceeb rau kev noj qab haus huv zoo.

Nws pab koj lub cev nqus calcium thiab tswj hwm cov ntsev magnesium thiab phosphate ntau ntau - peb yam tseem ceeb rau koj cov hniav, cov leeg, thiab pob txha. Nws kuj tseem ceeb heev cov haujlwm hauv hlwb kev loj hlob, lub siab ua haujlwm, koj lub cev tsis muaj zog, thiab lub paj hlwb.

Qes Vitamin D tsawg kawg yog thoob plaws lub ntiaj teb. Cov tsos mob ntawm kev tsis txaus suav nrog kev nkees, mob nqaij, mob pob txha tsis muaj zog, thiab - hauv cov menyuam yaus - kev loj hlob stunted (, 2).

Txhawm rau kom muaj theem txaus, cov menyuam nyob rau 12 lub hlis yuav tsum tau txais 400 IU (10 mcg) ntawm cov vitamin D txhua hnub, thaum cov menyuam hnub nyoog 1 years13 xyoo yuav tsum tau txais 600 IU (15 mcg) txhua hnub. Cov neeg laus thiab cov poj niam cev xeeb tub lossis tus poj niam tu cev yuav tsum tsom rau 600 thiab 800 IU (15 thiab 20 mcg) hauv ib hnub, ntu (2).

Txawm li cas los xij, ntau cov zaub mov muaj cov vitamin no, thiab cov uas tau ua yog cov khoom lag luam tsiaj. Yog li, nws yuav tsis yooj yim kom tau txais cov zaub mov kom txaus los ntawm koj cov zaub mov, tshwj xeeb yog tias koj tsis noj zaub lossis tsis noj ntshav.

Nyob rau tib lub sijhawm, ib txhais tes ntawm cov khoom noj thiab cov tswv yim tuaj yeem muab kev txhawb nqa koj.

Nov yog 6 qhov chaw zoo ntawm cov vitamin D rau cov neeg tsis noj zaub - qee qhov tsim nyog rau vegans, ib yam nkaus.

1. Tshav ntuj

Koj cov tawv nqaij tuaj yeem tsim cov vitamin D thaum raug tiv thaiv tshav ntuj UV. Cov neeg feem coob tau txais yam tsawg ntawm lawv cov vitamin D txoj kev no.

Raws li National Institute of Health (NIH), nthuav tawm koj lub ntsej muag, caj npab, ceg, lossis rov qab rau hnub ci rau 5-30 feeb ob zaug ib lim tiam - tsis muaj tshuaj thaiv hnub - feem ntau txaus tsim kom muaj cov qib vitamin D zoo tshaj (3).

Txawm li cas los xij, nyob ntawm koj qhov chaw hauv cheeb tsam lossis huab cua, nws yuav tsis tsim nyog kom ua tiav qhov ntsuas ntawm lub hnub ncaj qha.

Lwm cov xwm txheej ntxiv, xws li lub caij nyoog, hnub ntawm hnub, thiab kev ua qias tuaj lossis ua pa taws, nrog rau koj lub hnub nyoog, xim tawv nqaij, thiab siv tshuaj pleev thaiv hnub, tseem ua rau koj cov tawv nqaij muaj peev xwm ua tau cov vitamin D txaus (2).

Piv txwv li, smog lossis hnub ci ntsa iab hnub tuaj yeem txo lub zog ntawm UV rays mus txog 60%. Ntxiv mus, cov neeg laus thiab cov muaj lub ntsej muag tawv nqaij dub dua yuav tsum tau ntev dua 30 feeb ntawm hnub raug tshav kom tsim cov vitamin D txaus (3).

Ntawd tau hais tias, kev tiv thaiv tshav ntuj ntau dhau tuaj yeem ua rau koj muaj feem mob qog nqaij hlav cancer. Li no, American Academy of Dermatology yaum kom tib neeg tsis txhob cia siab rau lub hnub ua lawv qhov tseem ceeb ntawm cov vitamin D ().

Koj cov tawv nqaij ua cov vitamin D tom qab lub hnub ncaj qha. Txawm li cas los xij, ntau lub ntsiab lus tuaj yeem txo koj lub cev cov vitamin D tiam, thiab kev tiv thaiv tshav ntuj ntau dhau tsis pom zoo, vim tias nws yuav ua rau koj muaj kev pheej hmoo ntawm daim tawv nqaij tawv.

2. Tej yam nceb

Cov nceb muaj qhov txawv txav ua cov vitamin D thaum kis UV. Qhov no ua rau lawv cov tsob nroj muaj peev xwm ntawm cov vitamin D (,,).

Piv txwv li, cov nceb qus thiab cov raug teeb hluav taws xob rau UV teeb yuav khav theeb qhov twg ntawm 154 thiab 1,136 IU (3.8 thiab 28 mcg) ntawm cov vitamin D ib 3.5-ooj (100-gram) liab (,,,).

Dab tsi ntxiv, lawv cov vitamin D cov ntsiab lus tseem nyob rau lub sijhawm ntawm lawv lub neej txee thiab zoo li pib ua haujlwm ntawm nce qib ntawm cov vitamin no hauv koj lub cev raws li cov tshuaj vitamin D (().

Qhov ntawd tau hais tias, feem ntau ua lag luam nceb yog zus nyob rau hauv qhov tsaus ntuj thiab tsis tau raug rau UV teeb, uas txhais tau tias lawv yuav muaj cov vitamin D tsawg heev ().

Thaum mus yuav khoom, nrhiav cov lus sau ntawm daim ntawv lo qhia cov ntsiab lus vitamin D. Yog tias koj ntsib teeb meem pom tias nceb raug UV ntau dua, koj yuav tau hmoov zoo dua hauv koj lub khw muag khoom noj khoom haus hauv khw muag khoom lossis khw khw ua liaj ua teb - uas feem ntau nqa cov nceb qus.

Nco ntsoov tias tsis yog txhua hom tsiaj nceb noj tau. Noj cov khoom uas muaj kuab lom tuaj yeem ua rau cov tsos mob tshwm sim los ntawm mob plab me me txog kev ua haujlwm hauv lub cev thiab ua kom tuag taus. Raws li xws li, koj yuav tsum tsis txhob muaj noj rau koj tus kheej cov nceb tshwj tsis yog tias koj tau kawm ua haujlwm (,).

UV raug nceb muaj qib sib txawv ntawm cov vitamin D thiab zoo li muaj txiaj ntsig ntawm kev nce qib vitamin D raws li kev pabcuam. Txawm li cas los xij, feem ntau cog nceb feem ntau tsis tau raug UV UV thiab chaw nkaum me me ntawm cov vitamin no.

3. Qe qe

Qe yolks muab cov vitamin D, txawm tias lawv cov nyiaj tau nce siab txaus rau kev noj nqaij qaib thiab nkag mus rau sab nraum zoov.

Piv txwv li, cov qe uas tau los ntawm cov qaib pub muaj vitamin-D-muaj ntau zog tuaj yeem ntim tau txog 6,000 IU (150 mcg) toj ib lub qe, hos qe los ntawm cov qaib muab pub rau noj tsuas yog 18-39 IU (0.4-1 mcg) (,).

Ib yam li ntawd, cov qaib pub rau roam nyob sab nraum zoov tau raug rau lub hnub thiab feem ntau nteg qe uas khav tau 3-4 zaug ntau dua cov vitamin D ntau dua li cov qaib uas tsa sab hauv tsev (,,).

Cov qe pub dawb los sis cov organic muaj feem ntau muaj vitamin d ntau. Cov ntawv sau kuj tseem qhia tau tias cov qe tau ntxiv nrog cov as-ham no.

Qe yolks tuaj yeem muab cov vitamin D tseem ceeb, tshwj xeeb tshaj yog tias cov qe yog tau los ntawm nqaij qaib muab pub rau noj lossis pub cuv tawm sab nraud.

4. Cheese

Cheese yog ib qho peev xwm ntawm cov vitamin D, txawm hais tias muaj tsawg.

Feem ntau ntau hom muaj 8-24 IU (0.2-0.6 mcg) ntawm cov vitamin D rau 2-ounce (50-gram) liab. Qib sib txawv raws li txoj kev uas cov cheese tsim.

Fontina, Monterey, thiab Cheddar cheeses khav theeb ntau dua, thaum mozzarella muaj tsawg dua. Cov muag muag muag xws li tsev me, ricotta, lossis cov tshuaj ua qab zib pub yuav luag tsis muaj cov vitamin D (,,).

Qee yam kuj tuaj yeem tsim cov tshuaj tiv thaiv nrog vitamin D, thiab qhov no yuav raug qhia ntawm cov npe lossis cov npe tshuaj.

Cheese yog ib qho peev xwm ntawm cov vitamin D, txawm hais tias muaj tsawg. Cheddar, Fontina, thiab Monterey khav theeb me ntsis ntxiv.

5. Cov khoom noj muaj zog

Txawm hais tias qee cov khoom noj khoom haus ib txwm muaj mentsis vitamin D, ntau yam khoom muaj qhov muaj zog nrog cov as-ham no. Txawm hais tias cov qauv ua kom txawv nyob ntawm lub teb chaws, qee cov zaub mov muaj xws li:

• Nyuj cov kua mis. Ua raws li lub teb chaws koj nyob, koj tuaj yeem xav kom 1 khob (240 ml) mis nyuj muaj txog 120 IU (3 mcg) ntawm cov vitamin D (,).
• Tsis muaj haus. Cov nroj tsuag xws li kua taum, txhuv, hemp, oat, lossis kua txiv almond - ntxiv rau cov kua txiv kab ntxwv - feem ntau yog muaj cov vitamins zoo ib yam li cov kua mis. Lawv yuav muab txog li 100 IU (2.5 mcg) ntawm cov vitamin D rau 1 khob (240 ml) (,,,).
• Yogurt. Qee cov mis nyuj thiab cov kua txiv mis yog cov muaj nyob hauv cov vitamins D, muab ib puag ncig 52 IU (1.3 mcg) ntawm cov vitamin no 3.5 ounces (100 grams).
• Tofu. Tsis yog txhua lub taum muaj cov tshuaj tiv thaiv, tab sis cov uas muaj nyob hauv thaj tsam 100 IU (2.5 mcg) rau 3.5 ounces (100 grams) (,).
• Cov zaub mov kub thiab txias. Oatmeal thiab npaj txhij noj cov zaub mov feem ntau yog ntxiv nrog cov vitamin D, nrog 1/2 khob (120 grams) muab txog 120 IU (3 mcg), nyob ntawm ntau yam (,,).
• Margarine. Tsis zoo li butter, uas tsis yog feem ntau muaj feem nrog vitamin D, ntau hom tshuaj margarine ntxiv cov zaub mov no. Ib rab diav (14 grams) feem ntau muab ib puag ncig 20 IU (0.5 mcg) ().

Vim cov qauv kev tiv thaiv tsis ruaj khov nyob nruab nrab ntawm cov teb chaws, tshawb xyuas cov npe khoom noj lossis cov ntawv qhia zaub mov tseem yog txoj kev zoo tshaj plaws los xyuas seb nws puas muaj cov vitamins D thiab nws muaj pes tsawg.

Muaj ntau cov zaub mov thiab dej haus, nrog rau cov mis nyuj thiab cov tsis muaj mis, thiab qee yam muaj cov zaub mov, muaj cov vitamins d.

6. Cov khoom noj ntxiv

Yog tias koj txhawj xeeb koj tsis tuaj yeem tau txais cov vitamin D txaus los ntawm koj cov zaub mov noj, cov tshuaj tuaj yeem ua lub luag haujlwm thiab ntseeg tau. Cov no tuaj ua ob hom ():

• Vitamin D2: feem ntau tua ntawm cov poov xab lossis nceb raug rau UV hluav taws xob
• Vitamin D3: feem ntau yog tau los ntawm roj ntses lossis yaj cov yaj, nrog cov vegan cov ntaub ntawv nyuam qhuav dhau los ntawm lichen

Thaum noj loj dua 50,000 IU (1,250 mcg) lossis ntau dua, vitamin D3 pom tau tias muaj txiaj ntsig zoo ntawm kev nce thiab tswj cov ntshav ntshav vitamin ntau dua li D2.

Txawm li cas los xij, thaum noj nyob rau hauv cov tshuaj me dua, txhua hnub, qhov zoo dua ntawm D3 dhau D2 zoo li muaj ntau dua me me ().

Koj tuaj yeem qhia yam twg koj ntxiv muaj los ntawm nyeem daim ntawv lo. Yuav luag txhua yam tshuaj lichen-derived D3 ntxiv rau vegan ntawv pov thawj.

Vim tias cov vitamin D yog cov roj ua kom tsis txhob rog, noj nws nrog cov zaub mov muaj roj yuav pab nws txoj kev nqus ().

Nco ntsoov tias Kev Siv Hnub Ncaj Ncees (RDI) yog 400–800 IU (10-20 mcg), nyob ntawm ntau yam xws li hnub nyoog thiab cev xeeb tub. Tshaj cov tshuaj rau lub sijhawm ncua ntev tsis pom zoo, vim tias nws yuav ua rau mob toxicity ().

Cov tsos mob ntawm cov vitamin D lom yog muaj xws li tsis meej pem, nyuaj tsom, kev nyuaj siab, mob plab, ntuav, ntshav siab, tsis hnov ​​lus, mob hlwb, thiab -mauv mob hnyav - lub raum tsis ua haujlwm thiab coma ().

Cov tshuaj noj yog qhov muaj txiaj ntsig zoo thiab muaj txiaj ntsig zoo ntawm cov vitamins D. Lawv tau noj zoo tshaj plaws nrog cov khoom noj muaj roj thiab yuav tsum tsis txhob noj ntau dhau ntawm RDI rau ncua sijhawm.

Hauv qab kab

Txawm hais tias cov vitamin D ua si ntau txoj haujlwm tseem ceeb hauv koj lub cev, qee cov zaub mov muaj nyob hauv nws - thiab cov neeg tsis noj nqaij lossis nqaij noj tsis txaus yog tshwj xeeb.

Kev siv sijhawm nyob rau hnub ci yog qhov zoo rau kev txhawb koj qib, tab sis qhov no tsis tuaj yeem ua rau txhua tus neeg.

Xws li, koj tuaj yeem sim cov zaub mov zoo li cov tsiaj qus nceb, qe qe, lossis cov khoom muaj ntau ntxiv nrog cov vitamins D. Cov tshuaj ntxiv yog lwm txoj hauv kev.

Yog tias koj txhawj xeeb tias koj yuav muaj cov vitamin qis no, tham nrog koj tus kws kho mob.