IVithamini D Ingasekela Kanjani Isistimu Yamasosha omzimba Enempilo

Ngu-Stevi Portz, I-Content Strategist e-Truvani

Uvithamini D udlala indima ebalulekile esimisweni sokuzivikela ezifweni esinempilo*. Inkinga nge-vitamin D imizimba yethu ingakwazi ukuwenza, kodwa sidinga usizo oluncane.

Umthombo wethu omuhle kakhulu kavithamini D ukukhanya kwelanga okuqondile esikhumbeni ngaphandle kokumboza noma ukuvikela ilanga. Abaningi bethu abakutholi ukukhanya kwelanga okuningi njengoba sikudinga ngenxa yokumboza, ukugqoka okokuvikela ilanga, noma ukuchitha isikhathi esiningi besendlini.

Uma lokhu kuzwakala kujwayelekile, ungase ucabangele a I-Vitamin D eyengeziwe.

Ake sibheke indima ebalulekile edlalwa uvithamini D emzimbeni, nezindlela ezingcono kakhulu zokuthola i-Vitamin D eyengeziwe empilweni yakho.

Kungani sidinga i-Vitamin D?

I-Vitamin D ingenye yamavithamini amabili ancibilikayo emzimbeni wakho (elinye ivithamini K), futhi itholakala kweminye imithombo njengokudla noma izithasiselo. Siyibiza ngevithamini, kodwa ngokobuchwepheshe iyihomoni elawula inani le-calcium egazini lakho.

I-Vitamin D iguqulwa esibindini nasezinso ukuze kube ihomoni esebenzayo.

I-Vitamin D ibalulekile ku:

  • Ukulawula ukumuncwa kwe-calcium ne-phosphorus*
  • Ukusekela umsebenzi onempilo wamasosha omzimba*
  • Ukweseka ukukhula okuvamile kanye nokukhula kwamathambo namazinyo*

Siyithola kanjani i-Vitamin D eyanele?

Isincomo se-FDA ngaphansi kweziqondiso zamanje zevithamini D siphakathi kuka-600-800 IU.

Uthola i-Vitamin D ngezindlela ezi-3 ezahlukene:

  1. Ukudla ukudla okuthile
  2. Ukuchayeka elangeni okuqondile esikhumbeni sakho
  3. Ukwengezwa kwansuku zonke

Manje njengoba usuqonda ukuthi ungamthola kanjani uvithamini D, ake sihlole inketho ngayinye ngokuqhubekayo.

IVithamini D Ingasekela Kanjani Isistimu Yamasosha omzimba Enempilo
Vitamin D ekudleni

I-Vitamin D ngokwemvelo ivela ekudleni okufana nalokhu:

  • Izikhumba zamaqanda
  • Isibindi senkomo
  • Izinhlanzi ezinamafutha njenge-saumoni, i-tuna, i-swordfish noma ama-sardine
  • Amafutha wesibindi senhlanzi
  • amakhowe

Ngeshwa, i-vitamin D ayitholakali ngokwemvelo ekudleni okuningi. Yingakho abanye abakhiqizi bokudla beqinisa imikhiqizo ethile ngovithamini D njengobisi, okusanhlamvu, ubisi olusekelwe ezitshalweni, nejusi yewolintshi.

Noma ungathola uvithamini D ekudleni, kwesinye isikhathi kuba nzima ukuhlangabezana nenani elinconyiwe lansuku zonke - ikakhulukazi uma udla i-vegan ngokuqinile.

I-Vitamin D evela ku-Sunlight

Umzimba ungakhiqiza owawo uvithamini D lapho isikhumba sakho sichayeka elangeni isikhathi esithile.

Lokhu ukuchayeka okuqondile ngaphandle kokumboza noma ukuvikela ilanga. Ochwepheshe batusa cishe imizuzu eyi-15 yokuchayeka ngosuku ngenani elihle lesikhumba. Ukuthola ilanga elanele kungase kube nzima kulabo abangezwani nelanga, abakhathazekile ngemiphumela emibi, ibala elimnyama, nanoma ubani ovaleleke endlini isikhathi eside.

Izindawo zokuma kwezwe nazo ziyavela njengoba izifunda ezithile zingakutholi ukukhanya kwelanga okungako, noma zinezikhathi ezinde ngaphandle kwelanga.

Lokhu kwenza kube nzima kochwepheshe ukunikeza imihlahlandlela ejwayelekile yenani elifanele lokuchayeka elangeni kuwo wonke umuntu. Okungase kwenele kumuntu oyedwa kungase kungamfanele omunye.

I-Vitamin D njengesengezo

IVithamini D Ingasekela Kanjani Isistimu Yamasosha omzimba Enempilo

Uma ungakutholi ukudla okwanele okunovithamini D, noma uchitha isikhathi esanele usendlini (noma umbozwe ilanga), izithasiselo zikavithamini D ziyindlela enhle.

Ungathola uvithamini D ezinhlotsheni eziningi zezithasiselo, okuhlanganisa amavithamini amaningi namaphilisi kavithamini D.

Izithako ze-Vitamin D ngokuvamile ziza ngezindlela ezimbili: i-D3 ne-D2.

I-D2 iwuhlobo olususelwa ezitshalweni futhi iwuhlobo oluvame ukutholakala ekudleni okuqinisiwe. I-D3 yivithamini D ekhiqizwa imizimba yethu ngokwemvelo futhi iwuhlobo olutholakala emithonjeni yokudla kwezilwane.

Ucwaningo luphakamisa ukuthi uvithamini D3 (uhlobo olukhiqizwa ngokwemvelo emzimbeni womuntu) angase akhuphule ukugcwala kwegazi kakhulu, futhi alondoloze amazinga isikhathi eside.

Izindaba ezimnandi zithi...

I-Truvani inikeza isithako se-Vitamin D3 esisekelwe esitshalweni esivela ku-lichen - izitshalo ezincane ezihlakaniphile ezimunca uvithamini D elangeni ukuze zidlule kithi lapho sidla. 

* Lezi zitatimende azizange zihlolwe yi-Food and Drug Administration. Lo mkhiqizo awuhloselwe ukuxilonga, ukwelapha, ukwelapha, noma ukuvimbela noma yisiphi isifo

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