Ngaba nawe uziva udiniwe kwaye ungenabomi imini yonke? Ngaba uneentlungu emqolo, emalungeni, okanye emzimbeni? Uninzi lwethu luyazilibala ezi zinto, lucinga ukuba zizinto eziqhelekileyo kubomi bemihla ngemihla. Nangona kunjalo, ngamanye amaxesha isizathu sokwenyani soku kukungabikho kwevithamini D emzimbeni wakho, oko kukuthi, ukunqongophala kwevithamini D. Ekwaziwa ngokuba yi-'Sunshine Vitamin', le vithamini D ibalulekile kwimpilo yethu, ingakumbi amandla amathambo ethu. Ngoko ke masifumane okungakumbi ngayo namhlanje.
Kutheni i-vitamin D ibaluleke kangaka emizimbeni yethu?
Ngamafutshane, ivithamin D yeyona nto ibalulekileyo ekwakheni amathambo ethu nasekuwancedeni ahlale eqinile. Cinga ngamathambo ethu njengendlu. Izinto zokwakha le ndlu yicalcium. Kodwa ngaba siyayidinga isamente ukuze sibambe ezo zinto? Ngokufanayo, ivithamin D 'yisamente' enceda imizimba yethu ukuba ifunxe kakuhle izondlo ezifana necalcium kunye nemagnesium esiyityayo.
Xa i-vitamin D inganelanga, umzimba awukwazi ukufunxa i-calcium. Oku kubangela amanqanaba aphantsi e-calcium egazini. Ukulawula oku, umzimba uqala ukuthatha i-calcium emathanjeni uze uyongeze egazini. Ekuhambeni kwexesha, oku kwenza amathambo abe buthathaka kwaye kubangele imingxunya. Le meko inokukhokelela kwi -osteoporosis kubantu abadala kunye ne -rickets ebantwaneni.
Ukongeza, i-vitamin D ibalulekile ekusebenzeni kakuhle kwenkqubo yethu yemithambo-luvo, inkqubo yokuzikhusela komzimba, kunye nemisipha. Uphando lukwafumanise ukuba ukunqongophala kwe-vitamin D kunokunyusa umngcipheko wezi meko zilandelayo:
- Iintlobo zoMhlaza
- Isifo sentliziyo kunye nesifo sohlangothi
- Uxinzelelo
- Isifo sokugubhuka
- Uhlobo lwesibini lweswekile
Ungazi njani ukuba une-vitamin D eyaneleyo?
Ungajonga amanqanaba akho evithamini D ngovavanyo olulula lwegazi. Ugqirha wakho usenokucela ukuba wenze uvavanyo lwe -25-hydroxyvitamin D. Iziphumo ziya kuqinisekisa amanqanaba akho evithamini D.
Amanqanaba e-Vitamin D ngokubanzi ahlulwe ngolu hlobo lulandelayo:
| Inqanaba leVithamin D (kwi-ng/mL) | Intsingiselo |
|---|---|
| Ngaphantsi kwe-12 ng/mL | Ukunqongophala: Kufuneka unyango. |
| Phakathi kwe-12 kunye ne-20 (ng/mL) | Akwanelanga: Kucetyiswa ukuba kunyuswe umgangatho. |
| Ngaphezulu kwe-20 ng/mL | Kwanele: Inqanaba elisempilweni kubantu abaninzi. |
| Ngaphezulu kwe-50 ng/mL | Iphezulu Kakhulu: Oku kunokubangela iingxaki zempilo. |
Zithini iimpawu zokungabikho kwevithamini D?
Iimpawu zokunqongophala kwevithamini D zibonakala ngakumbi ebantwaneni kunakwabantu abadala. Oku kungenxa yokuba amathambo abantwana asakhula. Nangona kunjalo, ezi mpawu kubantu abadala azibonakali kangako. Usenokungaziboni nokuzibona.
| iya kubani? | Iimpawu eziqhelekileyo |
|---|---|
| Abantwana abancinci |
|
| Abantu abadala |
Kutheni sifumana ukungabikho kwevithamini D?
Kusenokuba nezizathu ezahlukeneyo zoku.
1. Ukungafumani ukukhanya kwelanga okwaneleyo
Eyona ndlela imizimba yethu evelisa ngayo i-vitamin D kukukhanya kwelanga. Imizuzu eli-15-30 kuphela yokutshiswa lilanga ekuseni ngemini inokubonelela ngobungakanani obufunekayo be-vitamin D. Nangona kunjalo, eli thuba liyaphoswa ngabo bachitha imini yonke eofisini, ngaphakathi endlwini, okanye abanxiba i-sunscreen xa bephuma elangeni.
2. Ukungafumani ukutya okwaneleyo
Imithombo yevithamini D imincinci kakhulu. Lo mngcipheko uphezulu ngakumbi kwabo balandela ukutya kwe-vegan. Intlanzi enamafutha (i-salmon, i-tuna, i-mackerel, ii-sardines), ioyile yesibindi se-cod, iingqayi zamaqanda, itshizi, kunye nobisi oluqinisiweyo, iyogathi, kunye nokutya kwasekuseni kuqulethe ivithamini D.
3. Ibala lolusu
I-Melanin, umbala onika ulusu umbala omnyama, ikhusela ulusu lwethu kwimitha yelanga eyingozi. Nangona kunjalo, lo mbala unciphisa amandla olusu okuvelisa i-vitamin D. Ngenxa yoko, umntu onolusu olumnyama unokufumana i-vitamin D encinci elangeni kunomntu onolusu olukhanyayo.
4. Ezinye iimeko zonyango
Abantu abanesifo sezintso okanye sesibindi banengxaki yokuguqula i-vitamin D ibe yimo yayo esebenzayo emzimbeni. Kwakhona, abantu abanezifo zokugaya ukutya ezifana nesifo sikaCrohn okanye isifo seCeliac banengxaki yokufunxa i-vitamin D ekutyeni.
5. Ukutyeba kakhulu
IVithamin D yivithamini enyibilikayo emafutheni. Abantu abanamafutha amaninzi emzimbeni badla ngokugcina iVithamin D kwiiseli zabo zamafutha. Oku kunokukhokelela kumanqanaba aphantsi eVithamin D egazini. Abantu abane-Body Mass Index (BMI) engama-30 nangaphezulu basengozini enkulu.
6. Ezinye iintlobo zamayeza athathwayo
Amanye amayeza anokukhawulezisa ukuqhekeka kwevithamini D emzimbeni. Umzekelo, amanye amayeza okuxhuzula, i-cholesterol ephezulu, kunye noxinzelelo lwegazi oluphezulu anokubangela oku. Ukuba uthatha naliphi na iyeza ixesha elide, kubalulekile ukuthetha nogqirha wakho ngalo mba.
Inyangwa njani ingxaki yokunqongophala kwevithamini D?
Eyona nto ibalulekileyo kukuba ukunqongophala kwevithamini D kufanele kunyangwe kuphela phantsi kwengcebiso kagqirha. Musa ukuthenga iipilisi zevithamini kwikhemesti uze uzithathe ngendlela othanda ngayo.
Ngokusekelwe kwiziphumo zovavanyo lwakho lwegazi, ugqirha wakho uza kukucebisa nge-vitamin D eyongezelelekileyo kuwe. Ezi ziza ngohlobo lwe-vitamin D2 (Ergocalciferol) okanye i-D3 (Cholecalciferol). Uhlobo lwe-D3 luthathwa njengolulula emzimbeni ukulufunxa.
Ngokuxhomekeke kwinqanaba lokungabikho kwesisombululo, ugqirha wakho angakuqala ngedosi ephezulu (umz. 6,000 IU ngosuku) aze akutshintshele kwidosi yokugcina (umz. 1,000-2,000 IU ngosuku). La mayeza ayahluka ngokuxhomekeke kwiminyaka yakho, ubunzima, kunye nezinye iimeko zempilo. Ke ngoko,Qiniseka ukuba ubuza ugqirha wakho malunga nomthamo ochanekileyo kunye nexesha elingakanani oza kulithatha.
Amanqanaba eVithamin D adla ngokubuyela kwisiqhelo emva kweeveki ezi-6-8 zonyango. Nangona kunjalo, ugqirha wakho unokukucebisa ukuba uthathe izongezo ixesha elide ukuthintela ukuba amanqanaba angaphinde ehle.
Umyalezo Wokuya Ekhaya
- I-Vitamin D ibalulekile ekuqiniseni amathambo ethu nakwimpilo iyonke.
- Musa ukungazinaki neempawu ezincinci ezifana nokudinwa rhoqo kunye neentlungu zomzimba. Ukungabikho kweVithamin D kusenokuba yimbangela yoko.
- Uvavanyo lwegazi olulula lunokumisela amanqanaba akho e-vitamin D.
- Zama ukufumana ubuncinane imizuzu eli-15-30 yokukhanya kwelanga rhoqo kusasa.
- Yongeza ukutya okutyebileyo kwi-vitamin D (intlanzi enamafutha, amaqanda, ubisi oluqinisiweyo) ekutyeni kwakho.
- Ukuba ukrokrela ukuba unesiphene sevithamini D okanye ufuna ukuthatha izongezo, qiniseka ukuba ubona ugqirha wakho ukuze akunike ingcebiso.
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