Uzizwa ukhathele noma ubuthakathaka nje? Noma unezinhlungu emathanjeni nasemisipheni yakho? Mhlawumbe isizathu salokhu ukuntuleka kwevithamini D emzimbeni wakho. Ivithamini D iyisakhi esibalulekile esenza imisebenzi eminingi ebalulekile emizimbeni yethu. Kodwa abantu abaningi abayinaki kakhulu. Ngakho-ke namuhla, ake sixoxe ngale vithamini D, ukuthi sidinga malini, ukuthi singayithola kanjani, nokuthi yiziphi izinto okufanele siziqaphele.
Yini eyenziwa yi-vitamin D emizimbeni yethu?
Kalula nje, i-vitamin D yenza imisebenzi eminingana ebalulekile emizimbeni yethu.
- Amathambo aqinile: I-calcium ne-phosphorus yizimbiwa ezimbili ezibalulekile ezidingekayo ekugcineni amathambo ethu eqinile. I-Vitamin D isiza umzimba ukuthi umunce i-calcium ne-phosphorus esiyithola ekudleni. Ngaphandle kwe-vitamin D, kungakhathaliseki ukuthi sithatha i-calcium engakanani, ngeke ibe usizo emzimbeni.
- Ukusebenza kwemisipha: I-Vitamin D isiza imisipha yethu ukuthi inyakaze futhi isebenze kahle.
- Isimiso sezinzwa: I-Vitamin D iyadingeka futhi ekusebenzeni kwesimiso sezinzwa, esithwala imiyalezo evela ebuchosheni iye emzimbeni wonke.
Cabanga ngale ndlela: I-Vitamin D ifana nomakhi oyinhloko endlini owakha amathambo ethu. Kungakhathaliseki ukuthi siletha usimende we-calcium ongakanani, akunakwenzeka ukuwusebenzisa kahle futhi wakhe udonga oluqinile ngaphandle kwalo makhi oyinhloko.
Udinga i-vitamin D engakanani ngosuku?
Inani levithamini D olidingayo liyashintsha ngokuhamba kweminyaka. Lokhu kulinganiswa ngamayunithi aphesheya abizwa ngokuthi i-IU (Amayunithi Amazwe Ngamazwe).
| Iqembu lobudala | Ukudla okunconywayo kwansuku zonke (IU) |
|---|---|
| Iminyaka engu-1 kuya kwengu-70 (kufaka phakathi omama abakhulelwe nabancelisayo) | 600 IU ngosuku |
| Wonke umuntu oneminyaka engaphezu kuka-70 | 800 IU ngosuku |
Abanye ochwepheshe bezokwelapha bakholelwa ukuthi i-osteoporosis , isifo esibangela ukuncipha kwamathambo, iyisifo esiyingozi.Leli nani lingase linganeli kulabo abasengozini. Ngakho-ke, kungcono ukukhuluma nodokotela wakho ukuze uthole ukuthi yiliphi inani elikufanele.
Isexwayiso: Akukuhle futhi ukuthatha i-vitamin D eningi kakhulu. Akuphephile kunoma ubani oneminyaka engaphezu kwengu-9 ubudala ukuthatha ama-IU angaphezu kuka-4,000 ngosuku. Akuvamile ukuthola okuningi kangaka ekudleni kuphela, kodwa ukuthatha izithasiselo ze-vitamin D ngaphandle kokugadwa kungaba yingozi.
Yiziphi izindlela zokuthola i-vitamin D?
Singathola i-vitamin D ngezindlela ezintathu eziyinhloko.
1. Ukusuka elangeni (indlela yemvelo engcono kakhulu)
Imizimba yethu inekhono elimangalisayo lokukhiqiza i-vitamin D. Okudingayo nje ukukhanya kwelanga okuqondile ukuze kuthinte isikhumba. Ungathola inani elidingekayo le-vitamin D ngokuziveza elangeni lasekuseni imizuzu eyi-10 kuya kweyi-15 ngaphandle kokugcoba ilanga, kabili noma kathathu ngesonto.
Kodwa khumbula, ukuhlala elangeni isikhathi eside kakhulu kungabangela umdlavuza wesikhumba. Ngakho-ke uma uzoba selangeni isikhathi esingaphezu kwemizuzu embalwa, qiniseka ukuthi usebenzisa isithako sokuvikela ilanga noma ugqoke izingubo ezimboza umzimba wakho.
2. Ukudla
Kunezinhlobo eziningana zokudla eziqukethe i-vitamin D ngokwemvelo.
| Uhlobo lokudla | Izibonelo |
|---|---|
| Inhlanzi enamafutha (umthombo wokudla ongcono kakhulu) | Izinhlanzi ezifana ne-salmon, i-tuna, i-mackerel, kanye nezinhlanzi zethu ezifana ne-sardine, i-kumbalava, kanye ne-herring. |
| Okunye ukudla kwezilwane | Isibindi senyama yenkomo, ushizi, iqanda eliphuzi. |
| Amakhowe | Iqukethe inani elincane levithamini D. |
Ngaphezu kwalokho, emazweni angaphandle, ukudla okufana nobisi, okusanhlamvu kwasekuseni, i-yogurt, nobisi lwe-soy kuqiniswa ngokwenziwa nge-vitamin D.
3. Amaphilisi e-Vitamin D (Izithasiselo)
Kulabo abanenkinga yokuthola i-vitamin D eyanele elangeni nasekudleni, bangaphuza amaphilisi ngokwelulekwa udokotela.
Ubani odinga kakhulu izithasiselo ze-vitamin D?
Kukhona abanye abantu abasengozini enkulu yokuthola ukuntuleka kwevithamini D. Uma uwela kulesi sigaba, kubalulekile ukubonisana nodokotela ukuze uthole iseluleko.
- Abantu abangaphezu kweminyaka engama-50 ubudala: Njengoba sikhula, ikhono lesikhumba lokukhiqiza i-vitamin D liyancipha.
- Abantu abangakwazi kakhulu ukuchayeka elangeni: Abantu abachitha usuku lonke emahhovisi, ngaphakathi kwezakhiwo, asebekhulile abahlala emakhaya, kanye nalabo abagqoka izingubo ezimboza imizimba yabo ngokweqile basengozini enkulu.
- Abantu abanesikhumba esimnyama: Umbala we-melanin esikhumbeni unciphisa ukukhiqizwa kwe-vitamin D ngezinga elithile.
- Abantu abanesifo sezinso noma izinkinga zokumuncwa komgudu wokugaya ukudla: Ezinye izimo zezokwelapha zingaphazamisa ikhono lomzimba lokumunca i-vitamin D noma i-calcium.
- Abantu abanobunzima bokugaya ubisi nemikhiqizo yobisi (abangabekezeleli i-Lactose): Njengoba begwema imikhiqizo yobisi, bangase baphuthelwe ukudla okucebile ngevithamini D.
- Abantu abalandela ukudla okungenazo izithako zokudla ze-vegan ngokuphelele: Njengoba ukudla okuningi kwemvelo okucebile nge-vitamin D kukudla kwezilwane, basengozini yokuthola ukuntuleka.
- Izingane ezinceliswa ubisi lwebele kuphela: Ubisi lwebele luqukethe i-vitamin D encane kakhulu. Ngakho-ke, odokotela bavame ukuncoma amaconsi e-vitamin D ezinganeni.
- Abantu abaphuza imithi ethile: Eminye imithi enikezwa izifo ezifana nesifo sokuwa ingathinta amazinga e-vitamin D emzimbeni.
Ngaphezu kwalokho, odokotela batusa futhi amafutha aqukethe i-vitamin D ukwelapha i- psoriasis yesimo sesikhumba.
Ingabe kukhona ingozi yokuphuza i-vitamin D?
Imiphumela emibi evela ku-vitamin D ayivamile kakhulu uma ithathwa ngesilinganiso esifanele. Kodwa kukhona into eyodwa ebaluleke kakhulu .
Uma uthatha imithi yezinye izimo (ikakhulukazi umfutho wegazi ophakeme, isifo senhliziyo), kufanele ukhulume nodokotela wakho ngaphambi kokuqala amaphilisi e-vitamin D, njengoba i-vitamin D ingasebenzisana neminye imithi.
Uma uthola i-vitamin D eningi emzimbeni wakho, ungase ube nezimpawu ezilandelayo:
- Isifiso sokudla
- Isidingo sokuphuza njalo
- Isicanucanu nokuhlanza
- Ukwehlisa isisindo
- Ukudideka
- Ubuhlungu bethambo
- Amatshe ezinso
Ngakho-ke, ungalokothi usebenzise amaphilisi e-vitamin D ngaphandle kweseluleko sikadokotela.
Umlayezo Wokuya Nawe Ekhaya
- I-Vitamin D ibalulekile empilweni yamathambo akho, imisipha kanye nesimiso sezinzwa.
- Indlela engcono kakhulu, elula, futhi yemvelo yokuthola i-vitamin D iwukuchayeka elangeni isikhathi esifushane nangokuphephile.
- Ukudla okufana nezinhlanzi ezinamafutha (njenge-sardine, i-mackerel) kanye namaqanda omisiwe nakho kuyimithombo emihle yevithamini D.
- Uma uneminyaka engaphezu kwengu-50, ungashiyi ilanga kakhulu, noma unezinye izifo ezingamahlalakhona, usengozini yokuthola ukuntuleka kwevithamini D.
- Ungalokothi uqale ukuthatha izithasiselo ze-vitamin D ngaphandle kweseluleko sikadokotela, ikakhulukazi uma uthatha eminye imithi.
- Njenganoma yini, ukuthatha i-vitamin D eningi kakhulu kungaba yingozi emzimbeni. Njalo thatha kuphela isilinganiso esinconywayo.
💬 Comments (0)
Awekho amazwana athunyelwe okwamanje. Faka amazwana akho lapha okokuqala ngqa.
Engeza amazwana akho