Yadda ake kunar rana domin samar da karin Vitamin D

Wadatacce

• Mafi kyawun lokaci don sunbathe
• Abin da ke faruwa idan ba ku da bitamin D

Don samar da bitamin D cikin aminci, ya kamata a sa sunbathe aƙalla na mintina 15 a rana, ba tare da amfani da sinadarin kare hasken rana ba. Don fata mai duhu ko baƙi, wannan lokacin ya zama minti 30 zuwa 1 awa a rana, saboda duhun fatar, ya fi wahalar samar da bitamin D.

Ana hada Vitamin D a cikin fatar saboda amsuwa ga ultraviolet B hasken rana (UVB) kuma shine babban tushen wannan bitamin ga jiki, tunda abinci mai wadataccen bitamin D, kamar kifi da hanta, basa samarda abubuwan da ake bukata yau da kullun adadin wannan bitamin. na gina jiki. Gano irin abincin da zaku iya samun bitamin D.

Mafi kyawun lokaci don sunbathe

Mafi kyawun lokaci don sunbathe da kuma samar da bitamin D shine lokacin da inuwar jiki take kasa da tsayin ta, wanda yawanci yakan faru tsakanin 10 na safe zuwa 3 na yamma. Koyaya, yana da mahimmanci a guji ɗaukar lokaci mai tsawo ga rana yayin lokuta mafi zafi na rana, yawanci tsakanin 12 na rana zuwa 3 na yamma, saboda haɗarin cutar kansa ta fata. Don haka, zai fi kyau a shiga rana tsakanin 10am zuwa 12 na dare, a dai-dai gwargwado don kaucewa konewa, musamman bayan karfe 11 na safe.

Matsayin bitamin D da mutum ya samar ya dogara da abubuwa da yawa, kamar yankin da yake zaune, yanayi, launin fata, yanayin cin abinci har ma da irin suturar da ake amfani da ita. Sabili da haka, gabaɗaya, ana nuna fallasa kusan 25% na farfajiyar jiki zuwa rana, ma'ana, fallasa hannaye da ƙafafu zuwa rana, na kusan minti 5 zuwa 15 a rana.

Don samar da bitamin D da kyau, ya zama dole a yi sunbathe na aƙalla aƙalla mintina 15 don fata mai sauƙi da minti 30 zuwa awa 1 don fata mai duhu. Ya kamata a yi sunbathing a waje, tare da fatar da ta fallasa kuma ba tare da shinge ba kamar tagogin mota ko hasken rana, don haskakawar UVB kai tsaye zuwa mafi girman adadin fata.

Jarirai da tsofaffi suma suna buƙatar sunbathe a kowace rana don hana ƙarancin bitamin D, amma, ya kamata a kula da tsofaffi, saboda suna buƙatar aƙalla mintuna 20 a rana don samar da wadataccen bitamin ɗin.

Abin da ke faruwa idan ba ku da bitamin D

Babban sakamakon rashi bitamin D shine:

• Raunin kasusuwa;
• Osteoporosis a cikin manya da tsofaffi;
• Osteomalacia a cikin yara;
• Jin ciwo da rauni;
• Rage alli da phosphorus a cikin jini;

Ganewar rashin isasshen bitamin D ana yin sa ne ta hanyar gwajin jini da ake kira 25 (OH) D, inda kimar al'ada ta fi 30 ng / ml girma. San abin da zai iya haifar da rashin bitamin D.

Dubi bidiyo mai zuwa kuma ku gano waɗanne irin abinci ne ke ba da gudummawar haɓakar bitamin D: