Ðe nèsena le ɖokuiwò me be ɖeɖi te ye ŋu loo alo ɖeko yegbɔdzɔa? Alo ɖe wò ƒuwo kple lãmekawo le veve sem hele veve sem? Ðewohĩ nusi gbɔ esia tsoe nye vitamin D ƒe anyimanɔmanɔ le wò ŋutilã me. Vitamin D nye nunyiame vevi aɖe si wɔa dɔ vevi geɖe le míaƒe ŋutilã me. Gake ame geɖe meléa ŋku ɖe eŋu boo o. Eyata egbea, mina míaƒo nu tso vitamin D sia, agbɔsɔsɔme si míehiã, alesi míawɔ akpɔe, kple nusiwo ŋu wòle be míakpɔ nyuie le ŋu.
Nukae vitamin D wɔna na míaƒe ŋutilã?
Kpuie ko la, vitamin D wɔa dɔ vevi geɖe le míaƒe ŋutilã me.
- Ƒu sesẽwo: Calcium kple phosphorus nye tomenu vevi eve siwo hiã vevie be míaƒe ƒuwo nasẽ. Vitamin D kpena ɖe ŋutilãa ŋu wòxɔa calcium kple phosphorus si míekpɔna tso nuɖuɖu me. Vitamin D manɔmee la, calcium agbɔsɔsɔme ka kee míeɖaɖu o, maɖe vi aɖeke na ŋutilãa o.
- Lãmetsiwo ƒe dɔwɔwɔ: Vitamin D kpena ɖe míaƒe lãmekawo ŋu woʋãna hewɔa dɔ nyuie.
- Lãmetsiŋusẽ: Vitamin D hã hiã na lãmeka siwo tsɔa gbedasiwo tso ahɔhɔ̃a me yia ŋutilã ƒe akpa mamlɛa ƒe dɔwɔwɔ.
Bu eŋu ale: Vitamin D le abe xɔtula bibi aɖe si tua míaƒe ƒuwo ene. Aleke kee míeɖatsɔ calcium cement vae o, manya wɔ be míazãe nyuie ahatu gli sesẽ aɖe xɔtula bibi sia manɔmee o.
Vitamin D agbɔsɔsɔme kae nèhiã gbesiagbe?
Vitamin D agbɔsɔsɔme si nèhiã la trɔna ne ètsi. Wodzidzea esiawo le dukɔwo dome xexlẽdzesi siwo woyɔna be IU (International Units) me.
| Ƒe ƒe hatsotso | Gbesiagbe nuɖuɖu si wokafu (IU) . |
|---|---|
| Ƒe 1 va ɖo ƒe 70 (vidada funɔwo kple vidada siwo le no nam wo viwo hã le eme) . | 600 IU gbesiagbe |
| Amesiame si xɔ wu ƒe 70 | 800 IU gbesiagbe |
Atikeŋutinunyala aɖewo xɔe se be ƒumeŋuɖui , si nye dɔléle si nana ƒuwo ƒuna la nye aÐewohĩ ga home sia masɔ gbɔ na amesiwo le afɔku me o. Eyata anyo wu be nàƒo nu kple wò ɖɔkta be nànya agbɔsɔsɔ si sɔ na wò.
Nuxlɔ̃ame: Menyo hã be woano vitamin D fũ o. Menye dedie na amesiame si xɔ wu ƒe 9 be wòano vitamin D si wu 4,000 IU gbesiagbe o. Ƒã hafi woakpɔ nu geɖe alea tso nuɖuɖu ɖeɖeko me, gake vitamin D ƒe kpeɖeŋutɔ nono dzikpɔkpɔ manɔmee ate ŋu ahe afɔku sia vɛ.
Mɔ kawo dzie woato akpɔ vitamin D?
Míate ŋu axɔ vitamin D le mɔ vevi etɔ̃ nu.
1. Tso ɣe ƒe keklẽ me (dzɔdzɔmemɔ nyuitɔ kekeake) .
Ŋutete wɔnuku aɖe le míaƒe ŋutilã ŋu be wòawɔ vitamin D. Nusi wòhiã koe nye ɣe ƒe keklẽ tẽ be wòaƒo ŋutigbalẽa. Àte ŋu akpɔ vitamin D agbɔsɔsɔme si hiã ne ètsɔ ɖokuiwò de ŋdi me ŋdɔkutsu dzatsɛ me aɖabaƒoƒo 10 va ɖo 15 ɣe ƒe keklẽŋusẽtike manɔmee, zi eve alo zi etɔ̃ le kwasiɖa me.
Gake ɖo ŋku edzi be ŋdɔ me nɔnɔ ɣeyiɣi didi akpa ate ŋu ana ŋutigbalẽ me kansa nadze ame dzi. Eyata ne èle ŋdɔ me wu miniti ʋɛ aɖewo la, kpɔ egbɔ be yezã ɣe ƒe keklẽŋusẽtike alo yedo awu si atsyɔ yeƒe ŋutilã dzi.
2. Tso nuɖuɖu me
Nuɖuɖu geɖe li siwo me vitamin D le le dzɔdzɔme nu.
| Nuɖuɖu ƒomevi | Kpɔɖeŋuwo |
|---|---|
| Tɔmelã si me ami le (nuɖuɖu nyuitɔ kekeake) . | Tɔmelãwo abe salmon, tuna, mackerel, kple mía ŋutɔwo ƒe tɔmelãwo abe sardines, kumbalava, kple herring ene. |
| Lãwo ƒe nuɖuɖu bubuwo | Nyilã ƒe aklã, cheese, azi tutu. |
| Mushrooms ƒe lãmiwo | Vitamin D sue aɖe le eme. |
Tsɔ kpe ɖe eŋu la, le dutadukɔwo me la, wotsɔa vitamin D doa ŋusẽ nuɖuɖuwo abe notsi, ŋdi me nuku aɖewo, yogurt, kple soya-notsi ene.
3. Vitamin D ƒe atikekuiwo (Kpekpeɖeŋunanuwo) .
Le amesiwo wòsesẽna na be woakpɔ vitamin D si sɔ tso ɣe ƒe keklẽ kple nuɖuɖu me gome la, woate ŋu ano atikekuiwo le atikewɔlawo ƒe aɖaŋuɖoɖo nu.
Ameka koŋue hiã vitamin D ƒe kpeɖeŋutɔ?
Ame aɖewo li siwo ate ŋu axɔ vitamin D ƒe veve. Ne èdze le hatsotso sia me la, ele vevie be nàkpɔ ɖɔkta be wòaɖo aɖaŋu na wò.
- Ame siwo xɔ wu ƒe 50: Ne míele tsitsim la, ŋutete si le ŋutigbalẽa ŋu be wòawɔ vitamin D dzi ɖena kpɔtɔna.
- Ame siwo mekpɔa ŋdɔ boo o: Ame siwo zãa ŋkeke bliboa le ɔfiswo, xɔwo me, ame tsitsi siwo nɔa aƒeme, kple amesiwo doa awu siwo tsyɔa woƒe ŋutilã fũu akpa la le afɔku gã aɖe me.
- Ame siwo ƒe ŋutigbalẽ biã: Melanin si le ŋutigbalẽa me ɖea vitamin D ƒe wɔwɔ dzi kpɔtɔna va ɖoa afi aɖe.
- Ame siwo ŋu ayikudɔ alo nuɖuɖumeŋusẽ ƒe kuxiwo le: Atikewɔwɔ ƒe nɔnɔme aɖewo ate ŋu agblẽ nu le ŋutilã ƒe ŋutete be wòaxɔ vitamin D alo calcium ŋu.
- Ame siwo notsi kple nyinotsinuwo ɖuɖu sesẽna na (Lactose intolerant): Esi woƒoa asa na nyinotsibabla ta la, nuɖuɖu siwo me vitamin D sɔ gbɔ ɖo ate ŋu ato wo ŋu.
- Ame siwo zɔna ɖe veganuɖuɖu blibo dzi: Esi wònye be dzɔdzɔmenuɖuɖu siwo me vitamin D sɔ gbɔ ɖo ƒe akpa gãtɔ nye lãwo ƒe nuɖuɖu ta la, woate ŋu axɔ nuɖuɖu si me vitamin D le o.
- Vidzĩ siwo wona no ɖeɖeko: Vitamin D ʋɛ aɖewo koe le no me. Eyata zi geɖe la, ɖɔktawo kafua vitamin D ƒe tsitete na vidzĩwo.
- Amewo le atike aɖewo nom: Atike aɖewo siwo wonana na dɔlélewo abe asrã ene ate ŋu akpɔ ŋusẽ ɖe vitamin D ƒe agbɔsɔsɔ si le ŋutilãa me dzi.
Tsɔ kpe ɖe eŋu la, ɖɔktawo kafu ami siwo me vitamin D le hã be woatsɔ ada ŋutigbalẽ ƒe dɔléle si nye psoriasis .
Ðe afɔku aɖe le vitamin D nono mea?
Vitamin D ƒe nugbegblẽ le ame ŋu mebɔ kura ne wozãe le agbɔsɔsɔ nyuitɔ me. Gake nu ɖeka aɖe li si le vevie ŋutɔ .
Ne èle atikewo nom na dɔléle bubuwo (vevietɔ ʋusɔgbɔdɔ, dzidɔ) la, ele be nàƒo nu kple wò ɖɔkta godoo hafi adze vitamin D ƒe atikekuiwo nono gɔme, elabena vitamin D ate ŋu awɔ dɔ kple atike aɖewo.
Ne vitamin D sɔ gbɔ ɖe wò ŋutilã me la, àte ŋu akpɔ dzesi siwo gbɔna:
- Nudzroame
- Ehiã be nàɖe aɖuɖɔ enuenu
- Aɖuɖɔtoe kple ʋuʋudedi
- Kpekpeme dzi ɖeɖe kpɔtɔ
- Eƒe susu tɔtɔ
- Ƒu ƒe vevesese
- Ayiku me kpewo
Eyata mègazã vitamin D-tikewo gbeɖe atikewɔlawo ƒe aɖaŋuɖoɖo manɔmee o.
Gbedasi si Wotsɔ Yi Aƒeme
- Vitamin D le vevie na wò ƒuwo, lãmekawo, kple lãmekawo ƒe lãmesẽ.
- Mɔ nyuitɔ kekeake, si le bɔbɔe wu, kple esi le dzɔdzɔme nu wu si dzi woato akpɔ vitamin D enye be woanɔ ɣe ƒe keklẽ me le dedie, ɣeyiɣi kpui aɖe.
- Nuɖuɖuwo abe tɔmelã si me ami le (abe sardines, mackerel ene) kple azi tutu hã nye vitamin D dzɔtsoƒe nyuiwo.
- Ne èxɔ wu ƒe 50, mèkpɔa ŋdɔkutsu dzatsɛ fũ o, alo dɔléle bubu siwo nɔa anyi didi le ŋuwò la, ke èle afɔku me be vitamin D ƒe veve nadze ŋuwò.
- Mègadze vitamin D kpeɖeŋutɔ nono gɔme gbeɖe atikewɔlawo ƒe aɖaŋuɖoɖo manɔmee o, vevietɔ ne èle atike bubuwo zãm.
- Abe nusianu ene la, vitamin D nono fũ ate ŋu agblẽ nu le ŋutilã ŋu. No agbɔsɔsɔme si wokafu la ko ɣesiaɣi.
💬 Comments (0)
No comments yet. Be the first to share your thoughts here.
Add Your Comment