{"id":12164,"date":"2021-08-11T08:00:07","date_gmt":"2021-08-11T06:00:07","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=12164"},"modified":"2021-08-09T15:45:27","modified_gmt":"2021-08-09T13:45:27","slug":"d-vitamin-hogyan-juthatunk-hozza","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/d-vitamin-hogyan-juthatunk-hozza\/","title":{"rendered":"D -vitamin – hogyan juthatunk hozz\u00e1?"},"content":{"rendered":"

Val\u00f3sz\u00edn\u0171leg m\u00e1r sok j\u00f3t hallott\u00e1l a D-vitaminr\u00f3l \u00e9s arr\u00f3l, hogyan jav\u00edthat az eg\u00e9szs\u00e9gi \u00e1llapoton, mik\u00f6zben cs\u00f6kkenti a betegs\u00e9gek kock\u00e1zat\u00e1t. Tudod, hol tudod beszerezni ezt a csodavitamint? Vess\u00fcnk egy pillant\u00e1st azokra az \u00e9telekre, kieg\u00e9sz\u00edt\u0151kre, s\u0151t, napf\u00e9nyforr\u00e1sokra, amikre sz\u00fcks\u00e9ged lesz.<\/strong><\/p>\n

<\/p>\n

Ahogy azt az el\u0151z\u0151 cikkben m\u00e1r kit\u00e1rgyaltuk, a v\u00e9rben l\u00e9v\u0151 D-vitaminnak 75 nmol\/l (30 ng\/ml) k\u00f6r\u00fcl kell lennie, hogy optimaliz\u00e1lni tudja a csontok eg\u00e9szs\u00e9g\u00e9t \u00e9s minimaliz\u00e1lni a betegs\u00e9gek kock\u00e1zat\u00e1t. E c\u00e9l el\u00e9r\u00e9s\u00e9hez a legt\u00f6bb eg\u00e9szs\u00e9ges feln\u0151ttnek napi 800-1000 NE D-vitamint kell kapnia a naps\u00fct\u00e9s, \u00e9lelmiszer \u00e9s t\u00e1pl\u00e1l\u00e9k-kieg\u00e9sz\u00edt\u0151k seg\u00edts\u00e9g\u00e9vel.<\/p>\n

A naps\u00fct\u00e9s a legjobb D -vitamin forr\u00e1s<\/strong><\/h2>\n
\"City<\/a>
A D3-vitamin a b\u0151r felsz\u00edn\u00e9n keletkezik, amikor naps\u00fct\u00e9snek van kit\u00e9ve. \u00a9 Profimedia<\/figcaption><\/figure>\n

Sokan csak a naps\u00fct\u00e9s hat\u00e1s\u00e1ra tudj\u00e1k kiel\u00e9g\u00edteni a napi D-vitamin sz\u00fcks\u00e9glet\u00fcket. Ez att\u00f3l f\u00fcgg, ki milyen \u00e9ghajlaton \u00e9l, mennyi id\u0151t t\u00f6lt a szabadban ruha vagy f\u00e9nyv\u00e9d\u0151 n\u00e9lk\u00fcl, h\u00e1ny \u00e9ves, mennyire eg\u00e9szs\u00e9ges \u00e9s milyen s\u00f6t\u00e9t a b\u0151rt\u00f3nusa. Olvasd el kor\u00e1bbi cikk\u00fcnket \u00e9s tudd meg, ezek k\u00f6z\u00fcl a t\u00e9nyez\u0151k k\u00f6z\u00fcl melyik j\u00e1rul hozz\u00e1 legink\u00e1bb a hi\u00e1nyhoz!<\/p>\n

\u00c1ltal\u00e1noss\u00e1gban elmondhat\u00f3, hogy \u00e9rdemes naponta k\u00f6r\u00fclbel\u00fcl 10-20 percet \u00e9lvezni a d\u00e9li naps\u00fct\u00e9sb\u0151l \u00fagy, hogy az arcod, karod, kezed \u00e9s l\u00e1bad fedetlen \u00e9s nincs rajta f\u00e9nyv\u00e9d\u0151.<\/p>\n

\u00c9tkez\u00e9sb\u0151l nyert D-vitamin<\/strong><\/h2>\n

A D-vitamin m\u00e1sik term\u00e9szetes forr\u00e1sa a bizonyos \u00e9lelmiszerek fogyaszt\u00e1sa. Itt tal\u00e1lod a legjobb forr\u00e1sok list\u00e1j\u00e1t. Azok, akik nem kapnak elegend\u0151 D-vitamint naps\u00fct\u00e9s \u00e1ltal, fokozottan figyeljenek arra, hogy fogyasztanak-e az al\u00e1bbi \u00e9telekb\u0151l!<\/p>\n

Pisztr\u00e1ng (759 NE \/ 100 g)
\nLazac (670 NE \/ 100 g)
\nSzard\u00ednia (177 NE dobozonk\u00e9nt)
\nToj\u00e1s (37 NE toj\u00e1sonk\u00e9nt)
\nMarhah\u00fas (50 NE \/ 100 g)
\nTonhalkonzerv (47 NE \/ 100 g)
\nCheddar sajt (43 NE \/ 100 g)<\/p>\n

D2-vitamin a gomb\u00e1ban is van, de vedd figyelembe, hogy ez nem olyan hat\u00e9kony, mint a D3-vitamin, ami a fent eml\u00edtett \u00e1llati eredet\u0171 term\u00e9kekben tal\u00e1lhat\u00f3. V\u00e1lassz vadgomb\u00e1t, ha tisztess\u00e9ges mennyis\u00e9g\u0171 D2-vitaminhoz szeretn\u00e9l jutni, mert a legt\u00f6bb kereskedelemben termesztett gomba szinte semmit nem tartalmaz bel\u0151le!<\/p>\n

\"Salmon\"<\/a>
A lazac kiv\u00e1l\u00f3 D3-vitamin forr\u00e1s.<\/figcaption><\/figure>\n

Milyen D -vitamin -kieg\u00e9sz\u00edt\u0151t v\u00e1lasszunk?<\/strong><\/h2>\n

A D-vitamin p\u00f3tl\u00e1s\u00e1nak sz\u00e1mos m\u00f3dja van, de a legfontosabb szempont, hogy a vitamin milyen form\u00e1ban ker\u00fcl be a szervezetbe. K\u00e9t f\u0151 forma l\u00e9tezik:<\/p>\n

    \n
  • D2 -vitamin (ergokalciferol) – \u00e9leszt\u0151b\u0151l vagy gomb\u00e1b\u00f3l k\u00e9sz\u00fcl. Veg\u00e1n, de kev\u00e9sb\u00e9 hat\u00e1sos.<\/li>\n
  • D3 -vitamin (kolekalciferol) – Juh gyapj\u00fa lanolinb\u00f3l k\u00e9sz\u00fcl. \u00c1ltal\u00e1ban jobb munk\u00e1t v\u00e9gez a D -vitamin szintj\u00e9nek optimaliz\u00e1l\u00e1s\u00e1ban.<\/li>\n<\/ul>\n

    Hacsak nem vagy veg\u00e1n, akkor val\u00f3sz\u00edn\u0171leg jobb, ha olyan kieg\u00e9sz\u00edt\u0151ket v\u00e1lasztasz, amik kolekalciferolt, vagyis D3-vitamint tartalmaznak.<\/p>\n

    Ne feledd, hogy a D-vitamin p\u00f3tl\u00e1sa, amennyiben nincs bel\u0151le hi\u00e1nyod, szinte semmilyen j\u00f3t\u00e9kony hat\u00e1ssal nincs r\u00e1d \u00e9s ritka esetekben oxicit\u00e1shoz, csontritkul\u00e1shoz \u00e9s olyan magas kalciumszinthez kapcsol\u00f3d\u00f3 negat\u00edv hat\u00e1sokhoz vezethet, mint p\u00e9ld\u00e1ul \u00e9tv\u00e1gytalans\u00e1g, h\u00e1nyinger, f\u00e1radts\u00e1g, gyenges\u00e9g, izomf\u00e1jdalom \u00e9s zavarts\u00e1g. El\u00e9g val\u00f3sz\u00edn\u0171tlen, hogy \u201ct\u00faladagolod\u201d az \u00e9lelmiszerekb\u0151l sz\u00e1rmaz\u00f3 D-vitamint, de a kieg\u00e9sz\u00edt\u0151k lehet\u0151v\u00e9 teszik, hogy t\u00fal sok mennyis\u00e9get vigy\u00e9l be a szervezetedbe, ekkor viszont potenci\u00e1lis probl\u00e9m\u00e1k mer\u00fclhetnek fel.<\/p>\n

    Mit lehet tenni?<\/strong><\/h2>\n

    Miel\u0151tt agg\u00f3dni kezden\u00e9l, itt egy biztons\u00e1gos h\u00e1roml\u00e9pcs\u0151s folyamat mindenkinek, aki p\u00f3tolni szeretn\u00e9 a D-vitamint.<\/p>\n

      \n
    1. Amennyiben lehets\u00e9ges, a sz\u00fcks\u00e9ges D-vitamint a biztons\u00e1gos napsug\u00e1rz\u00e1sb\u00f3l \u00e9s az elfogyasztott \u00e9telekb\u0151l szerezd be.<\/li>\n
    2. Ha hi\u00e1nyoss\u00e1gra gyanakszol, k\u00e9rj v\u00e9rvizsg\u00e1latot!<\/li>\n
    3. Konzult\u00e1lj orvosoddal, hogy j\u00f3 \u00f6tlet-e a kieg\u00e9sz\u00edt\u00e9s \u00e9s milyen adag felel meg a sz\u00e1modra.<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

      Val\u00f3sz\u00edn\u0171leg m\u00e1r sok j\u00f3t hallott\u00e1l a D-vitaminr\u00f3l \u00e9s arr\u00f3l, hogyan jav\u00edthat az eg\u00e9szs\u00e9gi \u00e1llapoton, mik\u00f6zben cs\u00f6kkenti a betegs\u00e9gek kock\u00e1zat\u00e1t. Tudod, […]<\/p>\n","protected":false},"author":71,"featured_media":12167,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-12164","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\nD -vitamin - hogyan juthatunk hozz\u00e1? - \u0160koda We Love Cycling - Magyarorsz\u00e1g<\/title>\n<meta name=\"description\" content=\"Val\u00f3sz\u00edn\u0171leg m\u00e1r sok j\u00f3t hallott\u00e1l a D-vitaminr\u00f3l \u00e9s arr\u00f3l, hogyan jav\u00edthat az eg\u00e9szs\u00e9gi \u00e1llapoton, mik\u00f6zben cs\u00f6kkenti a betegs\u00e9gek kock\u00e1zat\u00e1t.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/d-vitamin-hogyan-juthatunk-hozza\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"D -vitamin - hogyan juthatunk hozz\u00e1?\" \/>\n<meta property=\"og:description\" content=\"Val\u00f3sz\u00edn\u0171leg m\u00e1r sok j\u00f3t hallott\u00e1l a D-vitaminr\u00f3l \u00e9s arr\u00f3l, hogyan jav\u00edthat az eg\u00e9szs\u00e9gi \u00e1llapoton, mik\u00f6zben cs\u00f6kkenti a betegs\u00e9gek kock\u00e1zat\u00e1t.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/d-vitamin-hogyan-juthatunk-hozza\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - Magyarorsz\u00e1g\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/WeLoveCyclingHungary\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-08-11T06:00:07+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2021\/08\/Sun-vitamin-D-pexels-dua-chuot-917076-CVR.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1366\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"hegyizs\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Ji\u0159\u00ed Kalo\u010d\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/d-vitamin-hogyan-juthatunk-hozza\/\",\"url\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/d-vitamin-hogyan-juthatunk-hozza\/\",\"name\":\"D -vitamin - hogyan juthatunk hozz\u00e1? 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