Namhlanje baninzi abantu abane ukuswela kakhulu ivithamin D Kwaye siyaqonda ukuba olu hlobo lokusilela lubaluleke kakhulu emzimbeni wethu. Ngokufika kobusika, ukungabikho kwelanga kwaye amaqondo obushushu asezantsi asibangela ukuba sine-vitamin.
Kukho ukutya okusempilweni okusinika le vithamini. Zisebenzise kaninzi ngemini Sele esithuthuzela kukusilela kwakhe kwaye usinceda sinciphise izifo zokuphefumla ukuya kuthi ga kwiipesenti ezingama-50. Kukho iziqhamo ezinje ngeorenji eziqulathe le vithamin ityebileyo kwaye inokuthathwa ngokulula njengejusi yonke imihla kunye nesidlo sakusasa.
Zithini izibonelelo ze vithamin D?
Le nto ibalulekile emzimbeni, iyanceda ukuba ngcono ukuhamba phakathi kwamathambo kunye nezihlunu, Kwaye ivumela ukwetyiswa okungcono kwecalcium, kuba iyanceda umzimba ukuba yandisa le vithamini ngcono kakhulu.
Ayaziwa ukuba izithintelo ezinzima kunye nokuvalelwa kubangele ukuba kuphakame. ukunqongophala kwale vithamini Ngobuso. Ayaziwa nokuba indlela yokuphila yale mihla kunye noxinzelelo ibangela ukuba singafumani vithamin D eyaneleyo efunwa ngumzimba wethu. Igalelo lakho elifanelekileyo ixhasa amajoni omzimba kwaye inceda ekulweni iintsholongwane kunye neebhaktiriya ezifunekayo ukuze zingakhuli osteoporosis.
Ingakanani ivithamin D efuna umzimba wethu?
Vitamin D sisincedisi esibalulekileyo kubo bonke abantu, kubandakanya abantu abakhulelweyo kunye nabo banemibala emnyama. Kucetyiswa ukwenza ukutya okupheleleyo kwale nto Thatha izongezo ze-10 mg yonke imihla kwiinyanga ezineeyure ezingaphantsi kwelanga.
Ukunqongophala kakhulu kwe-vitamin D kunokubangela akukho mineral bone kwaye ichanekile. Ukunqaba kwayo kudala i-osteomalacia kubantu abadala kunye neerickets ebantwaneni. Ukunqongophala koku kusilela kodwa kunganzulu kangako sele kudala usulelo lokuphefumla njengoko siqwalasele kwaye utshintsho kumathambo namazinyo.
Ukutya okunotye ivithamin D Ngumthombo olungileyo wokuzisebenzisa kunye nokubonelela ngesixa esifunwa ngumzimba wethu. Kodwa ukubonakaliswa lilanga kubaluleke ngakumbi, kuba ithatha ukuya kuma-85% yamanqanaba ale vithamini avela elangeni. Ndiyabulela koku kufunyanwa emzimbeni, utshintsho olwenzeka esibindini nasezintso ukwenza le hormone esebenzayo.
Umntu ongaphezulu kweminyaka eli-18 ubudala ufuna ukutya i-800 IU / ngosuku, nangona kukho abo bafuna ukuya kuthi ga kwi-1.500-2.000 IU / ngosuku ngamatyala akhethekileyo okanye xa ubani ekhulile. Kubantwana abangaphantsi kweminyaka eli-18 ubudala, ukutya okucetyiswayo ingangama-600 IU / ngosuku enokwandiswa ukuya kuthi ga kwi-1.000 IU / ngosuku kwiimeko ezizodwa.
Ukuba unqongophele kule vithamini, ugqirha unokukuyalela izongezo zemihla ngemihla ezimbalwa okanye kwezinye iimeko ukuthatha iphilisi enye ngenyanga. Ezi philisi zinokuxinana okuphezulu kwale vithamini, ye I-20.000-30.000 IU ukuya kuthi ga kwi-50.000 IU. Ukuxinana okuphezulu okuya kwenza ukuba umzimba ugcine iivithamini kwisibindi somzimba jika kuyo ekuhambeni kwexesha kwaye xa uyifuna.
Ukutya okunotye ivithamin D
Ukutya okunotye ivithamin D ngumthombo obalulekileyo wokufumana le nto, kodwa siyayazi loo nto Ukuvezwa lilanga yeyona ndlela ilungileyo ukuze ndikwazi ukulinganisa oku kubaluleka. Okona kutya kulungileyo zezi:
Iintlanzi eziluhlaza
Zizintlanzi eziluhlaza kunye namafutha. Ezona zibalaseleyo zezona isalmon, isardadi, ityhuna kunye ne-mackerel ngegalelo layo elikhulu le-vitamin D, iprotein ne-Omega 3. Ikwanomthwalo omkhulu we iivithamini A, B kunye no-D, zezimbiwa kunye ne-ayodini. Ukutya kuphela iigram ezingama-80 zetyhuna kuya kuba nakho ukwanela kolo nyango silifunayo.
Ijusi ye-orenji
Iiorenji ngomnye umthombo obalulekileyo wevithamini D. Iglasi engama-200 ml sele isinike malunga ne-140 IU kwaye kukutya okune-antioxidant enkulu ebonelela ngevithamini C, isikhuthazi esikhulu somzimba.
Amaqanda
Uxinzelelo lwayo oluphezulu lufumaneka kwi-yolk. Iqanda elinye Sele enikela nge-13% yemali yemihla ngemihla kucetyiswa le vithamini. Inomthombo olungileyo weevithamini A, E kunye neB12, iiminerali ezinje ngeselenium kwaye ingumthombo olungileyo wokwakha ubunzima bemisipha.
Ubisi
Inomthombo omkhulu wale vithamini, kukho nobisi esele lubonelelwe ngokongezwa kwale nto kunye ne-calcium. Ukusetyenziswa kwakho kwe-200 ml sele ikhona ibonelela nge-32% yemfuno Le vithamini yomzimba.
Okunye ukutya okubalulekileyo kuko isibindi senyama, amakhowa, nangona enegalelo elincinci, ioyile yesibindi kunye neentlanzi. Ioyile yesibindi i-Bacao ikwabonelela nge-vitamin A kunye ne-Omega 3 fatty acids kwaye inokuthathwa njengeephilisi. Iimbatyisi zezona zinelona galelo likhulu zilandelwe zii-prawn, iiprons kunye neeflamon.
Ukuba awunayo le vithamini kubalulekile ukongeza oku kutya kwindlela otya ngayo ngeveki, Unokudibanisa ezininzi kwaye wenze izitya ezintle. Kuyacetyiswa ukuba uthathe iintlanzi ezimbini ezinamafutha ngeveki kunye nenani lamaqanda ama-3 ukuya kwama-5 ngeveki.