Cabanga ukuthi kukhona ikhambi elingavikela amathambo akho, ubuchopho, nenhliziyo, futhi mhlawumbe likusize nokuthi uphile isikhathi eside. Kumahhala ayi-100% futhi konke okumele ukwenze ukuze uthole ukuphuma ngezinsuku ezishisayo. Ikhambi elinjalo ngempela - lingu-vitamin D, okhiqizwa ngamaseli ethu lapho isikhumba sivezwa yilanga. Kodwa naphezu kokutholakala kwayo, abaningi bethu abayitholi “i-vitamin yokukhanya kwelanga” ngemithamo efanele. Kulokhu okuthunyelwe, ngizokwabelana ngezinye zezinzuzo ze-vitamin D nokuthi ukuntula kungayithinta kanjani impilo yakho.
Kungani umzimba udinga uvithamini? D
UVitamin D usiza umzimba ukuthi umunce i-calcium, ebalulekile ekwakheni nasekugcineni amathambo namazinyo aqinile. I-Vitamin D yenza ngendlela efanayo namahomoni emzimbeni futhi ingase ibe nendima ekulawuleni umfutho wegazi, isisindo, kanye nemizwelo. Olunye ucwaningo lwakamuva luthole ukuthi amazinga anele ale vithamini emzimbeni angasisiza sigweme ukufa kusenesikhathi ngenxa yezifo ezinjengomdlavuza nesifo senhliziyo.
Lapho abantu abadala bengatholi uvithamini D owanele, bangahlushwa i-osteomalacia (ukuthamba kwamathambo), i-osteoporosis, ubuhlungu bamathambo, noma ubuthakathaka bemisipha. IVitamin D nayo iyinto esemqoka yokusebenza kobuchopho, kanti ukushoda kungabonakala njengokuncipha kwamandla nokudangala.
I-Vitamin UD usiza ukuthuthukisa umkhiqizo wethu
Ukubuyekezwa kwakamuva okushicilelwe kwiAmerican College of Sports Medicine's Health & Fitness Journal kusikisela ukuthi abantu abangenayo i-vitamin D abafinyeleli ekusebenzeni kahle.
Umthombo omuhle kakhulu - ilanga
Umzimba wethu uyakwazi ukukhiqiza uvithamini D uqobo lwawo, kodwa kuphela lapho imisebe yelanga ishaya esikhunjeni. Kubantu abaningi, imizuzu eyi-15-20 nsuku zonke elangeni yanele ukuthi umzimba uhlanganise uvithamini D ngamanani aphilile. Ukukhanya kwelanga kufanele kube esikhunjeni esingenalutho sobuso, izandla noma izinyawo, ngaphandle kwesikrini selanga. (Khumbula ukuthi ukuveza isikhumba sakho kunoma iyiphi imisebe ye-UVA noma ye-UVB kungandisa ubungozi bokulimala kwesikhumba kanye ne-melanoma.)
Abantu abangekho ngaphandle, abahlala kude nenkabazwe, abanesikhumba esimnyama, noma abasebenzisa i-sunscreen njalo lapho bephuma endlini, abatholi isilinganiso esifanele sikavithamini D. Kwabaningi, yehliswa ngenkathi ebandayo, lapho iningi sichitha isikhathi esincane ngaphandle.
Ukudla okuqinisiwe ukusiza
Nakuba uvithamini D omningi ukhiqizwa umzimba ngokuchayeka elangeni, singathola nenani elikhulu lawo ekudleni. Izinhlanzi ezinamafutha (okuhlanganisa i-herring, i-mackerel, i-sardine ne-tuna) namaqanda aqukethe i-vitamin D ngokwemvelo, futhi amajusi amaningi, imikhiqizo yobisi kanye nezinhlamvu ziqiniswe ngokukhethekile nge-vitamin D. Nokho, akunakwenzeka ukuthola inani elidingekayo le-vitamin D - 600 IU. kubantu abadala abangaphansi kweminyaka engama-70 - kusuka emithonjeni yokudla kuphela. Iqukethwe kuphela kweminye imikhiqizo futhi ngenani elinganele ukuhlangabezana nezidingo zomzimba. I-Vitamin D idinga ukutholwa emithonjeni eyahlukene, okuhlanganisa ukudla, ukukhanya kwelanga, futhi ngezinye izikhathi ukuxhaswa.
Kungenzeka ukuthi untule uvithamini D
Ukushoda ngokweqile kukavithamini D kuchazwa njengama-nanograms angaphansi kuka-12 ngemililitha ngayinye yegazi. Kodwa-ke, imihlahlandlela yamanje incoma ukuthi abantu abadala badle okungenani ama-nanograms angama-20 kavithamini D ngemililitha yegazi, futhi ama-nanograms angama-30 angcono ngempilo yamathambo efanelekile nempilo yemisipha.
Noma ngubani angantula uvithamini D, ikakhulukazi, njengoba ngishilo, ngenkathi ebandayo. Iqembu eliyingozi ngokuyinhloko lifaka phakathi abantu abachitha isikhathi esincane elangeni, abahlala ezindaweni ezisenyakatho, abanesikhumba esimnyama, abakhuluphele ngokweqile, futhi abalandela ukudla okunomkhawulo.
Iminyaka nayo iyimbangela yokushoda. Njengoba sikhula futhi umzimba wethu uba buthakathaka, kungahle kungakwazi ukuguqula uvithamini D owanele abe yimo esebenzayo esetshenziswa ngumzimba wethu.
Uma usola ukuthi untula uvithamini D, xhumana nodokotela wakho. Ungathunyelwa ukuyohlolwa igazi ukuhlola izinga lakho, futhi uma kukhona ukushoda, bazokunikeza imithi ekufanele.