Vitamin D Foods Vitamin D Deficiency Hindi/Urdu

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Vitamin D

Vitamin D aik aisa ghizai jazo hai jo jismani af-aal ki sahih karkardagi ke liye zaroori tasawwur kya jata hai. jismani Organs for example Muscles, bones and teeth ki mazbooti jabkay ahem Organs dil, gurday, phephray or jigar ke tahaffuz ke liye vitamin D jism ko darkaar zaroori vitamins mein se aik hai. yeh aik aisa vitamin hai jis ki kami bohat si bimarion ko dawat deti hai .

Vitamin D Deficiency Causes

Duniya bhar ki abadi ka takreeban 13 feesad Vitamin D ki kami ka shikaar hai. Vitamin D ki kami ke shikaar afraad ki itni barri tadaad qabil ghhor honay ke sath sath tashweesh naak bhi hai kyunkay Vitamin D ki kami insani jism ko na qabil talaafi nuqsaan pohanchati hai. 

Vitamin D ki kami se kya kya hota he ?

1- Vitamin D ki kami hadion ke kamzor kr deti he, hadion ke sokhne or tirhha ho jana, jism mein dard or takleef ka sabab banti hai .

2- Vitamin D d ki kami ke shikaar afraad ko thakawat, jism mein dard or susti ka saamna karna parta hai .

3- Vitamin D ki kami ki wajah se calcium hadion mein jazb nahi hota aur peshani par bohat ziyada paseena anay lagta hai .

4- Vitamin D hadion mein calcium ko jazb karne ki salahiyat dugni kardaita hai, is terhan hadion or muscles ki sehat ko barqarar rakha ja sakta hai .

5- Jin afraad mein Vitamin D ki kami payi jati hai, woh joron ke dard ka shikaar ho jatay hain .

Vitamin D Deficiency Symptoms

Mahireen ke mutabiq Vitamin D ki kami ki tashkhees ka amal aasaan nahi kyunkay is ke asraat tabiyat ki kharabi ka sabab nahi bantay. taham zail mein darj alamaat ke zariye Vitamin D ki kami ki nishandahi ki ja sakti hai .

Weak immune system :

Maslan kisi infection ya virus ke hojane ke baad sehat yabi mein kaafi waqt lagna, ya phir chout lagnay ke bad chout ka bhoot dar se theek hona .

Mosasal thakawat jism mein dard or susti ka ghalib rehna. Depression or chirchira pan .Zaida pasina ana. Weak muscles ya takleef hona waghera .

Vitamin D Rich Foods


charbi wali machhli or samandari Foods

Fatty fish or samandari Foods mein Vitamin D jaisa qudrati ajza kaseer miqdaar mein paaya jata hai. 100 gram saaman machhli 386iu Vitamin D ki miqdaar fraham karti hai. 

Vitamin D ki miqdaar machhli ke elava or samandari Foods me payi jati hai. jin samandari Foods mein Vitamin D ki kaseer miqdaar payi jati hai un mein tona, surmai machhli, kastora machhli, jheenghay, 
Sardinian fish shaamil hain .

Vitamin D ki kami kaisay poori ki jaye ?

National academy of medicine ke mutabiq nojawanon ke liye Vitamin D ke yomiya 600 se 800 international units mukhtas kiye gaye hain. is tanasub ko mukammal karne ke liye darj zail tareeqa car par ghhor kya ja sakta hai .

Mashroom ka ziyada istemaal

Vitamin D ke husool ke liye mashroom ko aik mukammal nabatati zareya tasleem kya jata hai. insanon ki terhan mashroom bhi Sooraj ki Ultraviolet rays ke zariye Vitamin D bananay ki salahiyat se malaa maal hotay hain. samandari noo ki terhan mashroom ki bhi mukhtalif aqsam ki Vitamin D ki mukhtalif miqdaar fraham karti hain. For example 100 gram jungli mashroom Vitamin D ke 2,384iu fraham karte hain .

Egg ki zardi

Egg ki zardi bhi aik aisi ghiza hai jisay apni roz marrah routine mein shaamil karkay Vitamin D haasil kya ja sakta hai. lekin Vitamin D ke husool ke liye forme ke bajaye desi andon ka istemaal ziyada faida mand tasawwur kya jata hai. tibbi mahireen ki raye ke mutabiq desi andon mein forme andon ke muqablay Vitamin D ki miqdaar 3 se 4 gina ziyada hoti hai .

Sooraj ki roshni mein waqt guzaraian

Vitamin D ke liye angrezi mein' ' sunshine vitamin' ' ki istilaah istemaal ki jati hai kyunkay Sooraj ki roshni Vitamin D ke husool ka sab se behtareen zareya hai. mahireen ke mutabiq Vitamin D ki kami poori karne ke liye rozana kam azkam nisf ghanta dhoop mein guzaraa jaye. insani jِld par paaya jane wala cholesterol Vitamin D ke Forward ke tor par kaam karta hai or jab yeh cholesterol Sooraj ki UVB rays se guzarta hai to Vitamin D mein tabdeel hojata hai .

Fortified food

Kuch food mein qudrati tor par Vitamin D ki achi miqdaar mojood hoti hai lekin aksar foods aisi hain jin mein Fortification process ke douran Vitamin D ka izafah kya jata hai. is liye Fortified food kharedtay waqt dabbay par ajza mein Vitamin D ki mojoodgi ko yakeeni banayen. kuch Fortified food bhi Vitamin D ka acha zareya saabit hoti hain. maslan Cow's milk, soya, badam ka milk, orange juice, serial, kuch qisam ke dahi or Tofu waghera .
  

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