Yuav ua li cas sunbathe los tsim ntau cov Vitamin D

Zoo Siab

• Lub sijhawm zoo tshaj plaws rau sunbathe
• Yuav muaj dab tsi yog tias koj tsis muaj vitamin D

Txhawm rau tsim cov vitamin D kom nyab xeeb, koj yuav tsum tau pleev tshav yam tsawg 15 feeb hauv ib hnub, tsis tas siv tshuaj pleev thaiv hnub. Rau cov tawv nqaij dub lossis dub, lub sijhawm no yuav tsum siv 30 feeb txog 1 teev nyob rau ib hnub, vim tias daim tawv tawv dub, qhov nyuaj nws yuav tsum tau tsim cov vitamin D.

Vitamin D yog muab tso ua ke rau ntawm daim tawv nqaij hauv kev teb rau kev tiv thaiv ultraviolet B hnub ci duab hluav taws xob (UVB) thiab yog qhov tseem ceeb ntawm cov vitamin no rau lub cev, raws li cov zaub mov muaj ntau nyob rau hauv cov vitamin D, xws li ntses thiab nplooj siab, tsis muab qhov tsim nyog txhua hnub tus nqi ntawm cov vitamins no. Tshawb nrhiav cov khoom noj dab tsi koj tuaj yeem pom cov vitamin D.

Lub sijhawm zoo tshaj plaws rau sunbathe

Lub sijhawm zoo tshaj plaws rau sunbathe thiab tsim cov vitamin D yog thaum lub cev lub cev ntxoov ntxoo tsawg dua nws qhov siab, uas feem ntau tshwm sim thaum 10 teev sawv ntxov txog 3 teev tsaus ntuj. Txawm li cas los xij, nws yog ib qho tseem ceeb kom tsis txhob ntev lub hnub nyob rau lub hnub kub tshaj plaws ntawm lub hnub, feem ntau thaum 12 teev tav su txog 3 teev tsaus ntuj, vim qhov pheej hmoo ntawm daim tawv nqaij tawv. Yog li, nws yog qhov zoo tshaj rau kev tshav ntuj thaum 10 teev txog 12 teev tsaus ntuj, hauv kev sim los tiv thaiv kom tsis txhob kub hnyiab, tshwj xeeb yog tom qab 11 teev sawv ntxov.

Qib qeb ntawm cov vitamin D uas tsim los ntawm tus neeg nyob ntawm ntau yam, xws li thaj chaw nws nyob, lub caij nyoog, xim tawv nqaij, kev noj haus thiab txawm tias hom khaub ncaws twg siv. Yog li, feem ntau, kwv yees li ntawm 25% ntawm lub cev lub cev rau lub hnub yog qhia, uas yog, nthuav tawm ntawm caj npab thiab txhais ceg rau lub hnub, rau li 5 txog 15 feeb hauv ib hnub.

Txhawm rau tsim cov vitamin D kom zoo, nws yog qhov yuav tsum tau sunbathe tsawg kawg 15 feeb rau lub teeb ntawm daim tawv nqaij thiab 30 feeb rau 1 teev rau daim tawv nqaij tsaus. Kev tiv thaiv tshav ntuj yuav tsum ua tawm sab nraud, nrog rau cov tawv nqaij ntau dhau thiab tsis muaj kev tiv thaiv zoo li lub tsheb qhov rais lossis tshuaj pleev thaiv hnub, yog li UVB ncaj qha mus cuag cov tawv nqaij ntau tshaj plaws.

Cov menyuam yaus thiab cov laus yuav tsum tau sunbathe txhua hnub kom tsis txhob muaj cov vitamin D uas tsis txaus, txawm li cas los xij, yuav tsum tau saib xyuas tshwj xeeb nrog cov neeg laus, vim tias lawv xav tau tsawg kawg 20 feeb nyob rau hauv lub hnub kom tsim tau cov vitamins no kom txaus.

Yuav muaj dab tsi yog tias koj tsis muaj vitamin D

Cov kev tshwm sim lub ntsiab ntawm cov vitamin D tsis txaus ntseeg yog:

• Kev tsis muaj zog ntawm cov pob txha;
• Kab mob hauv cov laus thiab cov neeg laus;
• Osteomalacia hauv cov menyuam yaus;
• Mob leeg thiab tsis muaj zog;
• Txo cov calcium thiab phosphorus hauv cov ntshav;

Kev kuaj mob ntawm cov vitamin D tsis txaus yog tsim los ntawm kev kuaj ntshav hu ua 25 (OH) D, qhov twg ib txwm muaj txiaj ntsig ntau dua 30 ng / ml. Paub tias dab tsi tuaj yeem ua rau tsis muaj vitamin D.

Saib cov yeeb yaj kiab hauv qab no thiab tseem paub tias cov zaub mov twg pab txhawb rau kom cov vitamin D ntau ntxiv: