Okuqukethwe
Umzimba udinga uvithamini D ngani?
Abantu abaningi baqala isingeniso sabo ku-vitamin D ebuntwaneni ngamafutha ezinhlanzi angabekezeleleki. Yilokho ababesiphuzisa ukuze sikhule sinempilo futhi sinamandla. Umzimba udingani ngempela uvithamini D? Ubani ozoba usizo ngokukhethekile kuye? Futhi yimiphi imikhiqizo okufanele uyibheke?
Ifolda ye-Vitamin
I-Vitamin D iyinhlanganisela yezinto eziphilayo ezisebenzayo ezibizwa ngokuthi ama-pherols. Umsebenzi wabo oyinhloko ukusiza ukumuncwa kwe-calcium ne-phosphorus. Ngaphandle kwalezi zakhi zokulandelela, njengoba kwaziwa, ukukhula nokuthuthukiswa kwamathambo okuvamile, kanye ne-metabolism yamaminerali, akunakwenzeka. I-Vitamin D iphinde ithuthukise ukujiya kwegazi, ijwayele umfutho wegazi, futhi ngokuvamile inomphumela onenzuzo enhliziyweni nasemithanjeni yegazi. Lesi sici sibalulekile ohlelweni lwezinzwa nobuchopho, njengoba sibuyisela ulwelwesi lwamangqamuzana ezinzwa futhi sithuthukise izinqubo zokucabanga. Ngokuhambisana novithamini A no-C, kuqinisa ukuzivikela komzimba futhi kuvimbela ukukhula kwamagciwane e-pathogenic.
Ukwelashwa nokuvimbela
Akuyona imfihlo ukuthi i-vitamin D emzimbeni wengane ingenye yezinto ezibalulekile zokudla okunomsoco. Inomthelela ekwakhiweni okufanele kwamathambo, ivimbele ukuthuthukiswa kwama-rickets futhi ikhulise ukumelana nezifo ezithathelwanayo. Kwabesilisa, i-vitamin D isiza ukwandisa ukukhiqizwa kwe-testosterone futhi ijwayele isimiso socansi. Ngempilo yabesifazane, nayo ibalulekile, ikakhulukazi phambi kwezinqubo zokuvuvukala. I-Vitamin D iboniswe ukunciphisa kakhulu ingozi yokuba nomdlavuza wesimiso sokugaya ukudla. Futhi kuwusizo kakhulu ekuvimbeleni izifo zesikhunta nesikhumba. Izinzuzo zayo zibonakala ikakhulukazi ekwandiseni i-psoriasis.
Isilinganiso esifanele sevithamini D sinquma kakhulu amandla ayo okuphulukisa. Izingane zinconywa ukuthi zidle kufika ku-10 mcg wevithamini D ngosuku, abadala - kufika ku-15 mcg. Abesifazane abakhulelwe nabancelisayo, kanye nabantu asebekhulile kufanele bakhulise izinga libe ngu-20 mcg. Ukuntuleka kukavithamini D kuyingozi kakhulu ezinganeni. Izibonakalisa ngokwanda kokujuluka, ukulala okungaphumuli, izinkinga zamazinyo, imisipha ebuthakathaka. Ezimweni ezithuthukile, kuholela ekukhubazekeni kwamathambo ngisho nohlaka lwamathambo wonke. Ukuchichima kwalesi sakhi (okuyivelakancane nokho) kusongela isikhumba esilumayo, ikhanda elibuhlungu, ukungasebenzi kahle kwenhliziyo, izinso nohlelo lokugaya ukudla.
Sea Brotherhood
Umthombo oyinhloko kavithamini D ukukhanya kwelanga, ngaphansi kwethonya lawo akhiqizwa wona ngokwawo emzimbeni. Kodwa ekwindla nasebusika, lokhu ngokucacile akwanele. Ngakho-ke, odokotela bayeluleka ukufaka izinhlanzi zasolwandle kumenyu. I-Salmon, i-cod, i-herring, ne-tuna ingompetha bokugcina be-vitamin D. Ngaphezu kwalokho, acebile amaprotheni, ama-omega-fats kanye nesethi emangalisayo yamavithamini namaminerali. Kodwa-ke, ngokuba ukudla okunekhalori ephezulu, kungaholela ekuzuzeni isisindo. Kulokhu, zingashintshwa noma zishintshwe ngokuphelele ngamafutha enhlanzi. Amaphilisi ambalwa nje azokunikeza isabelo sansuku zonke sevithamini D ngaphandle kokulimala kwesibalo.
Amagugu Ezilwane
Omunye umthombo obalulekile wevithamini D i-offal yenyama, ikakhulukazi isibindi nezinso. Kuye kwaphawulwa ukuthi uma isibindi senyama yenkomo sikhona ekudleni kowesifazane okhulelwe, ingane izalwa nesimiso sokuzivikela esizinzile. Ngaphezu kwalokho, isibindi sicebile nge-iron, ithusi kanye ne-zinc, futhi sisesimweni esifanele sokutholwa. Kanye ne-carotene, i-vitamin D ithuthukisa ukusebenza kobuchopho kanye nokubona, kanye nesimo sesikhumba, izinwele nezinzipho. Phakathi kwemikhiqizo yemvelaphi yezilwane, amaqanda ezinkukhu acebile ngevithamini D kufanele futhi aqokonyiswe. Amaresiphi nawo kufanele abe khona kwimenyu ukuze alondoloze impilo yesibindi nama-bile ducts.
Impilo Yamakhowe
Mhlawumbe umthombo ophawuleka kakhulu kavithamini D amakhowe. Abaningi babo, njengomzimba womuntu, bayakwazi ukukhiqiza lesi sici ngokuzimela ngaphansi kwethonya lokukhanya kwe-ultraviolet. Ngalo mqondo, okubaluleke kakhulu amakhowe ehlathi: ama-chanterelles, ama-oyster amakhowe, ama-morels, ama-russula. Noma kunjalo, abakwazi ukuhambisana namakhowe e-Japanese shiitake. Ngenxa yemithombo emangalisayo kavithamini D, avuselela amaseli ngenkuthalo. Yingakho zivame ukungezwa ezimonyoni nasezithakweni zokudla zentsha nobuhle. Ngokuhambisana ne-fiber, uvithamini D wehlisa amazinga kashukela egazini, okwenza i-shiitake ibe umkhiqizo omuhle kakhulu wabanesifo sikashukela.
Ukuvikelwa kobisi
Imikhiqizo yobisi ayikwazi ukuziqhayisa ngemithombo eqinile ye-vitamin D. Kodwa ekuhlanganiseni, ikhulisa kakhulu izinga layo emzimbeni. Ngaphezu kwalokho, imikhiqizo yobisi igcwele i-calcium ne-phosphorus. Futhi, njengoba sesivele sitholile, bamuncwa kuphela lapho kukhona uvithamini D. Yebo, kanye nezinye izinzuzo zemikhiqizo yobisi ngobuningi. Ngakho-ke, ibhotela lisiza kahle ngezilonda, i-gastritis kanye ne-pancreatitis. I-Cream inomphumela wokuzola ohlelweni lwezinzwa futhi ilwa nokuqwasha. Ukhilimu omuncu ubhubhisa i-microflora eyingozi emathunjini futhi yakha ewusizo. Kodwa khumbula ukuthi okuqukethwe kwamafutha kule mikhiqizo kuphezulu, ngakho-ke zama ukungayisebenzisi kabi.
I-off-season engathandeki iza kancane kancane kweyayo. Futhi nayo ngokuvamile iza ne-beriberi. Kunzima ukuqaphela ukuntuleka kwevithamini D ngesikhathi. Ukuze ungayiqhubeki ngokweqile futhi ungalwi nemiphumela emibi, faka imikhiqizo edingekayo kumenyu yomndeni okwamanje.