Namuhla kunabantu abaningi abane ukuntuleka okukhulu kwevithamini D futhi siyaqonda ukuthi lolu hlobo lokushoda lubaluleke kakhulu emzimbeni wethu. Lapho kufika ubusika, ukungabi khona kwelanga futhi amazinga okushisa aphansi asibangela ukuthi sibe nalokhu kushoda kwamavithamini.
Kukhona ukudla okunempilo kakhulu okusinika le vithamini enkulu. Zisebenzise kaningana ngosuku okuvele kusiduduza ukungabikho kwakhe futhi kusisiza sinciphise izifo zokuphefumula kuze kufike kumaphesenti angama-50. Kunezithelo ezinjengewolintshi eziqukethe le vithamini ecebile futhi ingathathwa kalula ngendlela yejusi nsuku zonke nasekuseni kwasekuseni.
Ziyini izinzuzo zevithamini D?
Le nto ibalulekile emzimbeni, iyasiza ukuba ngcono ukuhamba phakathi kwamathambo nemisipha, futhi ivumela ukugaywa okungcono kwe-calcium, ngoba isiza umzimba ukuthi faka leli vithamini kangcono kakhulu.
Akwaziwa ukuthi imingcele ebucayi nokuvalelwa kwabantu kubangele ukuthi inyuke kakhulu. ukuntuleka kwaleli vithamini Mathupha. Akwaziwa nokuthi impilo yesimanje nengcindezelayo idala ukuthi singatholi i-vitamin D eyanele edingwa ngumzimba wethu. Umnikelo wakho ofanele isekela amasosha omzimba futhi isiza ukulwa namagciwane namagciwane adingekayo ukuze angakhuli ukukhumuzeka kwamathambo.
Ngabe uvithamini D udinga kangakanani umzimba wethu?
Vitamin d kungumphelelisi obalulekile yabo bonke abantu, kufaka phakathi abantu abakhulelwe ngisho nalabo abanebala elimnyama. Ukwenza ukudla okuphelele kwalesi sidakamizwa kunconywa thatha izithasiselo ze-10 mg nsuku zonke ezinyangeni ezinehora elincane.
Ukuntuleka okukhulu kwevithamini D kungadala ayikho i-mineralization futhi ilungile. Ukushoda kwayo kudala i-osteomalacia kubantu abadala namariketi ezinganeni. Ukushoda kwalokhu kushoda kodwa okungathí sina sekuvele kudala izifo zokuphefumula njengoba sibuyekezile futhi ukuguqulwa kwamathambo namazinyo.
Ukudla okunothe ku-vitamin D Ziwumthombo omuhle wokuzisebenzisa futhi zinikeze inani elidingwa ngumzimba wethu. Kepha ukuvezwa yilanga kubaluleke kakhulu, ngoba ibamba kufika ku-85% yamazinga ale vithamini aqhamuka ekukhanyeni kwelanga. Ngenxa yalokhu kuthathwa emzimbeni, izinguquko zenzeka esibindini nasezinso ukwakha le hormone esebenzayo.
Umuntu oneminyaka engaphezu kwengu-18 ubudala udinga ukungena kwe-800 IU / ngosuku, yize kukhona labo abadinga kuze kufike ku-1.500-2.000 IU / ngosuku ngamacala akhethekile noma lapho umuntu esemdala. Ezinganeni ezingaphansi kweminyaka engu-18 ubudala, ukudla okunconywayo kungaba yi-600 IU / ngosuku elinganwetshwa lifike ku- 1.000 IU / ngosuku ezimweni ezikhethekile.
Uma untula le vithamini, udokotela wakho angakunikeza izithasiselo ezimbalwa zansuku zonke noma kwezinye izimo ukuthatha iphilisi elilodwa ngenyanga. Lawa ma-capsule anokugxila okuphezulu kwale vithamini, ye 20.000-30.000 IU kuze kufike ku-50.000 IU. Ukuxinana kwayo okuphezulu okuzokwenza umzimba ugcine uvithamini osesibindi emzimbeni phendukela kuyo ngokuhamba kwesikhathi nokuthi uyidinga nini.
Ukudla okune-vitamin D eningi
Ukudla okunothe ku-vitamin D kungumthombo obalulekile wokukwazi ukuthola le nto, kepha siyakwazi lokho Ukushiswa yilanga kuyindlela engcono kakhulu ukukwazi ukusebenzisa le mphelelisi ebalulekile. Ukudla okuhle kakhulu yile:
Izinhlanzi eziluhlaza okwesibhakabhaka
Ziyizinhlanzi eziluhlaza okwesibhakabhaka nezinamafutha. Okugqame kakhulu yilezi usalimoni, isardadi, i-tuna kanye ne-mackerel ngomnikelo wayo omkhulu kavithamini D, amaprotheni kanye ne-Omega 3. Iphinde ibe nomthwalo omkhulu we amavithamini A, B no-D, wamaminerali ne-iodine. Ukudla ama-gram angama-80 kuphela we-tuna kuzokwanela leso sengezo esisidingayo.
Ijusi le-Orange
Amawolintshi ngomunye umthombo obalulekile kavithamini D. Ingilazi engama-200 ml isivele isinika cishe i-140 IU futhi futhi kungukudla okuhle kokulwa ne-antioxidant okunikeza i-vitamin C, i-booster enkulu yamasosha omzimba.
Amaqanda
Ukuhlushwa kwayo okuphezulu kutholakala ku-yolk. Iqanda elilodwa isivele inikela ngo-13% wemali yansuku zonke Kunconywa ngale vithamini. Iqukethe nomthombo omuhle wamavithamini A, E, no-B12, amaminerali afana ne-selenium, futhi ingumthombo omuhle wokwakha isisindo semisipha.
Ubisi
Iqukethe umthombo omuhle wale vithamini, kukhona nobisi olutholakala kakade ngokungezwa kwalesi sici kanye ne-calcium. Ukusetshenziswa kwakho kwama-200 ml sekuvele inikeza i-32% yesidingo yaleli vithamini lomzimba.
Okunye ukudla okubalulekile kukhona isibindi senkomo, amakhowe, noma ngabe umnikelo omncane, uwoyela we-cod kanye ne-shellfish. Uwoyela wesibindi i-Bacao uphinde unikeze u-vitamin A no-Omega 3 fatty acids futhi ungathathwa ngamaphilisi. Ama-oysters yiwo anomnikelo omkhulu kakhulu bese kulandela ama-prawn, ama-prawn kanye nama-clams.
Uma ushoda ngale vithamini kubalulekile ukufaka lokhu kudla ekudleni kwakho kwamasonto onke, Ungakwazi ngisho nokuxuba eziningana zazo futhi wenze izitsha ezinhle. Kunconywa ukuthatha izinhlayiya ezimbili zezinhlanzi ezinamafutha ngesonto nenani lamaqanda ama-3 kuye kwayi-5 ngesonto.