I-Vitamin D: yikuphi ukudla okufanele ukhethe?

I-Vitamin D yi-"Sun" i-vitamin par excellence. Ngempela, iningi lezinqolobane zethu zakhiwe ngenxa yomphumela wemisebe yelanga ye-UVB. Kodwa njengoba sidaluliwe kancane (okuyisenzo esihle sokuvimbela umdlavuza wesikhumba) futhi asihlali sonke ezindaweni ezinelanga elishisayo, ingozi yokushoda iphezulu uma kuqhathaniswa. Ngisho cishe akunakugwenywa. Ngokusho kweFrench Academy of Medicine (AMF), cishe amaphesenti angama-80 abantu baseNtshonalanga abanawo uvithamini D! 

Ivithamini encane enamandla kakhulu

Nokho i-vitamin D ibaluleke kakhulu emizimbeni yethu. “Okokuqala, ikhuthaza ukumuncwa okungcono kwe-calcium ne-magnesium, enomthelela empilweni enhle yamathambo namazinyo, kuphawula uDkt Laurence Benedetti, i-micronutritionist kanye nesekela-mongameli we-Iedm. Futhi ekugcineni, kusiza ukuvimbela i-osteoporosis. I-Vitamin D iphinde ikhuthaze amasosha omzimba, acindezeleke kakhulu ebusika. Ucwaningo lwakamuva lukhombisa intshisekelo kavithamini D ekwehliseni ingozi yokuthola izifo zepheshana lokuphefumula. I-Vitamin D iphinde ibe nendima ekufinyezweni kwemisipha futhi inganciphisa ukwehla ngaphambi kwesikhathi kwemisebenzi yengqondo neyobuhlakani ”. Iqhaza lokuvimbela likavithamini D liye lashiwo ezinkingeni ezithile ezihlobene ne-Covid 19. Ngamafuphi, kungcono ukuthi singazinciphisi kakhulu!

Kuvidiyo: Amavithamini nokukhulelwa: kufanele uthathe i-supplementation? Impendulo esuka kumbelethisi wethu u-Adrien Gantois

Izenzo ezinhle zansuku zonke

Ngaphandle kokuzibeka ngokweqile elangeni, odokotela batusa ukuchayeka okungu-3 kwemizuzu engu-15 ngesonto (ingalo nobuso), phakathi kuka-11 ekuseni no-14 ntambama kusukela ngo-Ephreli kuya ku-Okthoba. Ungaphinda ubuyekeze ipuleti lakho futhi ugxile ekudleni okunothe nge-vitamin D. Kodwa uma kwenzeka kuba nokuntuleka okuqinisekisiwe, ukugcwalisa kuyadingeka ukuze ugcwalise izinqolobane zakho. Njengesikhumbuzo, sincoma ukuthi kwengezwe abesifazane abakhulelwe nezingane ezifika eminyakeni yobudala… 18!

Kodwa qaphela ubungozi bokweqisa kwe-vitamin D ezinganeni! Kubalulekile ukukhetha imithi equkethe uvithamini D hhayi izithasiselo zokudla okungenzeka zifakwe kakhulu.

 

I-Vitamin D: ukudla ongakuthanda ukugcwalisa

  • Amafutha wesibindi we-Cod

Akukhangi kakhulu, nokho ukudla okuqukethe kakhulu. Njengawo wonke amafutha ezinhlanzi ezinamafutha. Akusona isibindi sokuwuphuza ngethisipuni? Sikhetha isibindi se-cod. Okumnandi ku-toast noma ku-buckwheat toast.

  • Ubisi lonke

Umthombo omkhulu we-calcium, ubisi luhlinzeka nge-vitamin D. Kungcono ukukhetha ubisi oluphelele, ngoba amavithamini agcwele amafutha. Uma sithatha imikhiqizo enamafutha aphansi, siyikhetha enovithamini D.

 

  • chocolate

Yum ! Futhi ukuze sizuze okuningi ngale vithamini, sikhetha ukuthi kube mnyama, okungenani kube ngu-40% we-cocoa. 

  • i-herring

Ibhenywa, iyosiwe noma ifakwe emanzini, ingenye yezinhlanzi ezinamafutha amaningi kakhulu. Iphinde inikeze i-omega 3, ebalulekile ekusebenzeni kobuchopho. Futhi siyahlukahluka nezinye izinhlanzi ezinamafutha (i-salmon, i-sardine, i-mackerel ...). Ungadla futhi i-salmon roe.

  • iyogathi

Ngamathambo aqinile, ama-yogurts amaningi kanye noshizi we-cottage ahlotshiswe nge-vitamin D. Bheka amalebula!

  • amakhowe

Ama-Chanterelles, ama-morel noma ama-shiitake (amakhowe aseJapane) anokuqukethwe okuphansi kodwa asafaka isandla esibalulekile.

  • egg

Le vitamin itholakala ikakhulukazi ku-yolk. Ingadliwa izikhathi eziningana ngesonto ngoba iqanda liyi-concentrate yezinzuzo (amaprotheni, insimbi, iodine, i-zinc, i-vitamin B12 ...).

  • Ama-foie gras

Lokhu kwanele ukukhulula icala phambi kocezu lwakhe lwe-foie gras, njengoba luqukethe okuncane.

shiya impendulo