Izimpawu eziyi-9 zokuntuleka kwevithamini D

Ukudla okuningi kucebile ngovithamini D: izinhlanzi ezinamafutha, amakhowe asendle, amaqanda, imikhiqizo yobisi noma amafutha omnqumo... uhlu luyaqhubeka. Futhi ngenhlanhla!

sidinga ama-microgram angu-10 ngosuku emapuletini ethu: ukudla okubonakala kungenakwenzeka ukutholwa yi-Institute of Medicine, Food and Nutrition Board.

Ngaphambi kokuphuthuma ukushiswa yilanga noma ukugwinya ibhokisi lezithako, hlola ukuthi unazo yini izimpawu zokuntula: izimpawu ezingu-9 zokushoda kwe-vitamin D !

1- amathambo nezinzipho zakho zibuthakathaka

I-Vitamin D inciphisa ukukhiqizwa kwehomoni ye-parathyroid, i-hormone ebhekele ukubuyiswa kwamathambo. Kuphinde kuvimbele ukuguqulwa kwamathambo okweqile, okuyisenzakalo lapho amangqamuzana amathambo avuselela ngokushesha kakhulu.

Ngakho, ukungatholi uvithamini D okwanele kuholela ekwehleni kwamathambo, ngaleyo ndlela kwenze amathambo abe buthaka futhi kukhuthaze ukukhumuzeka kwamathambo. Uma ujwayele ukuphuka njalo, ukuntula kungase kube esinye sezici.

I-Vitamin D nayo idlala indima yayo njengomsoco ukusiza i-calcium ifinyelele ekuhlosweni kwayo. Igama elincane likavithamini D liphinde libe yiCalciferol, elisuka esiLatini elithi "elithwala i-calcium"!

Uma untula, i-calcium ngeke isakwazi ukudlala indima yayo yokuqinisa izipikili: bese iba buthakathaka futhi iphule ize.

2- Uhlangothi lwemisipha, alukho esimweni esihle

I-anecdote yomlando yangaleso sikhathi: eGreece Yasendulo, uHerodotus watusa ukushiswa ilanga ukuze agweme ukuba nemisipha “ebuthakathaka futhi ethambile” futhi ama-Olympians ayephila ngokuvumelana nesigqi selanga.

Futhi babengahlanyi: Uvithamini D uyisakhiwo esibalulekile sezicubu zemisipha! Ngakho-ke ukusebenza kanye nesisindo semisipha kuthinteka ngokuqondile ekuthathweni kwevithamini D okunikezwa kubo. Lokhu kwenzeka ikakhulukazi ezithweni ezingezansi.

Ngakho-ke imizamo ibuhlungu kakhulu futhi izama abantu abaswele, futhi ukubekezela kwabo kuphansi. Kuyindima ye-hormone yangempela ngakho-ke edlalwa uvithamini D.

Ekugcineni, ucwaningo lwakamuva lubonisa ukuthi uvithamini D unemiphumela emisipha ezingeni lamangqamuzana: lapho kukhona, amaminerali namaprotheni ajikeleza kangcono emzimbeni.

Uma imilenze yakho ikuncenga ukuthi uyishiye yodwa ngemva kwezindiza ezi-2 zezitebhisi noma imizuzu engu-15 yokuhamba, kungenzeka ukuthi uyashoda.

Ukufunda: Izimpawu zokuntuleka kwe-magnesium

3- I-Irritable bowel syndrome, wazi kahle ...

Ubuhlungu besisu, ukuqunjelwa, izinkinga zokuhamba… uma lezi zinkathazo uzazi kuwe, cishe uhlushwa isifo samathumbu esicasulayo, njengamaphesenti angama-20 abantu. Ukuntuleka kwevithamini D kuhlobene ngani nalokhu?

Akuyona imbangela, kodwa kunalokho umphumela! Abantu abanesifo samathumbu avuthayo banenkinga yokumunca amafutha. Nokho, uvithamini D uncibilika ngokunembile kulawa mafutha ngaphambi kokumuncwa!

Akukho ukugaya, awekho amafutha. Awekho amafutha, awekho amavithamini. Akunavithamini… akunavithamini (sibuyekeza ezakudala!).

4- Ukukhathala okungapheli kanye nokulala emini kwenza impilo yakho ibe nzima

Lokho, ukuqagele kancane. Sihlale sitshela izingane ukuthi amavithamini mahle ekwenzeni izinto! Eqinisweni, ukuhlobana kufakazelwe kahle, izifundo ezimbalwa ziyafakaza, kodwa ukuthi kungani futhi kanjani kubonakala kunzima kakhulu ukugqamisa.

Esikwaziyo: i-vitamin D isebenza kumangqamuzana ezicubu zezitho ezibalulekile kakhulu, ukwehla kokudla okuphelele ngakho-ke kuvamile uma kwenzeka ukuntuleka.

Uma isihlwathi siyisidingo ngaphezu kokukulangazelela, futhi unenkinga yokuhlala uphapheme usuku lonke, cishe awunawo uvithamini D.

5- Naphezu kwakho konke lokhu, awulali kahle!

Maye! ukukhathala akusho ukuthi uzolala kahle. Ukuqwasha, ukulala kancane, i-apnea yokulala nakho kungaba yimiphumela yokuntuleka kwevithamini D.

Lolu suku lokugcina ludlala indima ebalulekile ekulawuleni imijikelezo yokulala, ngakho-ke uzoba nesikhathi esinzima sokuthola isigqi esivamile nokulala okuphumula uma unqatshelwe.

Ngokocwaningo olwenziwa kubantu abangama-89, umthelela ubonakala emazingeni amathathu: izinga lokulala, ubude besikhathi sokulala (ukusilela = ubusuku obufushane) kanye nesikhathi sokulala (kufushane kubantu abasebenzisa isaha 'D ngokwanele).

Funda: Ungayikhulisa Kanjani I-Serotonin Yakho Ngokwemvelo

6- ukhuluphele

Ibuyela endabeni yethu ethi "akukho fat, akukho vitamin D". Kubantu abakhuluphele ngokweqile, amafutha amaningi abamba uvithamini D.

Ngakho-ke lesi sakamuva sikhona emzimbeni… kodwa hhayi egazini! Igcinwa ngokungenasidingo ngamafutha futhi ayinawo umphumela onenzuzo emzimbeni.

Uma ukhuluphele noma unamafutha amancane nje, umunca kahle i-vitamin D futhi uthambekele kakhulu kulokhu kuntuleka kunabanye.

7- Ujuluke umanzi te

Kukhona ukuxhumana okusobala phakathi kokujuluka ngokweqile (nokujuluka ebusuku), ngokuvamile entanyeni noma ogebhezini, nokuntuleka kukavithamini D. NgokukaJoseph Mercola, udokotela onguchwepheshe bemikhiqizo yezokwelapha nezithako zokudla, isixhumanisi simi kanje:

Uvithamini D omningi esiwuhlanganisayo awuveli ekudleni kwethu kodwa uvela elangeni (kuze kube manje, akukho scoop). Lapho sidalulwa, uvithamini D uhlanganiswa phezu kwesikhumba sethu futhi uxubane nomjuluko.

Lapho okuthakazelisa khona ukuthi le vithamini egangile ayithathwa ngaso leso sikhathi: ingahlala esikhunjeni sethu amahora angama-48 futhi imuncwe kancane kancane.

Le nqubo isondele kakhulu ezinsukwini ezi-2 lapho ubuhlalu bezithukuthuku bomile futhi uvithamini D ufakwa kabusha esikhumbeni sethu (kanti ngaphandle kokujuluka, kushesha kakhulu).

Inkinga ngakho konke lokhu ukuthi ezinsukwini ezi-2, izinto ziyenzeka! sizogeza ikakhulukazi, futhi ngesikhathi esifanayo sivalelise kuvithamini wethu omncane obese uhlala phakathi kwama-moles amabili.

8- amasosha akho omzimba athathe iholidi elide

I-Vitamin D ivuselela umsebenzi wama-macrophage (amangqamuzana amahle adla abantu ababi) kanye nokukhiqizwa kwama-peptide alwa namagciwane.

Ingabe ubamba konke ukungcola emoyeni? Ingabe unenkinga yokubhekana nokushintsha kwezinkathi zonyaka? Ingabe unezifo ezivuthayo ezingapheli noma ingabe i-allergies iyingozi kakhulu kulezi zinsuku?

Siyakuhalalisela, uwine ikhadi lakho lekilabhu yokuntula (siyazijabulisa, uzobona).

Funda: Ungalikhulisa Kanjani Isistimu Yakho Yamasosha omzimba: Umhlahlandlela Ophelele

9- Ukucindezeleka kukulindile

Ngaphezu kwemisebenzi yayo emzimbeni, i-vitamin D iyi-neurosteroid: inendima ebalulekile ebuchosheni. Enye yale misebenzi eyinhloko yenzeka ohlelweni lwezinzwa oluphakathi, lapho ikhuthaza ukukhiqizwa kwama-neurotransmitters amabili: i-dopamine ne-serotonin.

Ingabe lokho kukukhumbuza okuthile? Ubone kahle! Bangamahomoni enjabulo, asinika injabulo yokuphila, amahlaya amahle nokwaneliseka. Ukushoda kuleli zinga, ngakolunye uhlangothi, kubangela ukucindezeleka kanye nokuphazamiseka kwemizwelo.

Ngakho-ke kungokwemvelo ukuba nomoya oluhlaza lapho isimo sezulu singesihle: ilanga lihle kithi, futhi siyakwazi! Ukuhlala uvaliwe isikhathi eside kuholela esimweni "sokucindezeleka kwesizini".

Isiphetho

I-Vitamin D iyisici esibalulekile esivumela umzimba ukuthi usebenze kahle emazingeni amaningi. Izicelo zayo zifana nokuthi iphinde ibe nenqubo yokushintsha isigaba: manje isibhekwa "njengevithamini yamanga", i-hormone efihliwe.

Ukuntuleka kwevithamini D kuzoba nemiphumela yomhlaba wonke ekwehlisayo kuwo wonke amazinga: awukho phezulu, kalula nje. Ukuze uthole, vivinya, futhi okwamanje, vumelanisa ukudla kwakho!