- ukuphazamiseka kokulala;
- Ukuthukuthela;
- isifo sohudo;
ukuthuthumela;
- ukubola kwezinyo.
Khona-ke siqala ukuphuza amaphilisi, kodwa kanjalo, futhi asikwazi ukufeza umphumela oyifunayo.
Yisiphi isizathu?
Mhlawumbe, awunayo i-vitamin D. Esemzimbeni wethu, ikhiqizwa ilanga.
Kodwa ukwehluleka kwayo kungakhokhwa ngezinye izindlela.
Indlela elula ukudla i-multivitamin. I-Vitamin D ikhona namavithamini aqukethe i-phosphorus ne-calcium. Okubaluleke kakhulu amavithamini D2 no-D3. Ngosuku, umzimba womuntu udinga i-vitamin D ngesamba esingu-10-15 μg. Ungakhohlwa ukuthi ukungabi nalutho, kanye nokudlula konke kubi, uma kune-vitamin engaphezu komzimba, khona-ke kukhona umuthi womzimba.
Ukugcwalisa ukungabi khona kwe-vitamin D komzimba, udinga ukudla kahle. Okuqukethwe okuphezulu kakhulu kwe-vitamin D ekudleni (ngamagremu angu-100 emkhiqizo) - ngokulinganisa - 25 mkg, emantongeni - 3 mcg, emaqanda amabili - cishe 1 mcg, engilazi yobisi - 3 mcg, ku-cod isibindi - 50 mcg, ku-saumon - 25 mcg.
Enye i-spoonful yamafutha enhlanzi ngosuku ingavikela ngokuntuleka kwevithamini D. Izithelo ziqukethe i-vitamin D: ijusi lomango, enyameni yezithelo ze-avocado, emagqabeni.
Ukushona kwelanga. I-Vitamin D iqoqa emzimbeni ngesikhathi sehlobo bese ikhishwa ngonyaka. Esikhundleni sokukhanya kwelanga, ungasebenzisa i-solarium nezibani ze-ultraviolet. Odokotela bezinye izizwe bathola ukuthi ngokucindezeleka kwasebusika, ukwelashwa okukhanya okukhanyayo kuphumelela kakhulu kunokuthatha izidakamizwa zokucindezeleka. Ngenkathi ebandayo, ungazinaki izinsuku ezinelanga, udinga ukuhamba ngaphezulu emgwaqeni. Uma usuku ukuhamba elangeni ngehora elilodwa, umzimba wakho uzonikezwa nge-vitamin D.
Yini ebalulekile ku-vitamin D emzimbeni?
- I-Vitamin D iyadingeka ukuze kusetshenziswe ngokujwayelekile amasosha omzimba kanye nezinhlayiya ze-parathyroid.
- I-Vitamin D inegalelo elihle ku-sulfur, amaprotheni ne-carbohydrate metabolism emzimbeni.
- Ikhuthaza ukuxoshwa kwe-phosphorus ne-calcium nokufakwa ngokushesha emathambo, kubaluleke kakhulu ngamazinyo, amathambo nokugcina impilo.
- Ngaphandle kwe-vitamin D, i-magnesium ayixhunyiwe, ibamba iqhaza kuphela ne-calcium ngezinqubo zomzimba.
Isifo esinjalo okuthiwa i-osteoporosis sihlobene nokuntuleka kwevithamini D, ngenxa yayo emathanjeni okuqukethwe kwe-calcium kunciphisa
Ukuntuleka kwevithamini D kungase kubangele amatshe ezinso.
I-Vitamin D idluliselwa nobisi lomama kumntwana, kodwa umzimba wesifazane udinga ukugcina izinga levithamini D.
Ngokuhlaziya igazi, ungathola ukuthi izifo zakho zihlobene yini nokuntuleka kwevithamini D. Ngaphambi kokuba uthathe ama-micronutrients namavithamini, udinga ukubonana nodokotela, futhi udokotela kuphela ozokwazi ukuthola i-vitamin enzima.
Udinga ukuqapha impilo yakho, ukuhamba kuphela elangeni kuzokukhokhela ngamandla anamandla, ukuvuselela futhi wengeze impilo. Khona-ke ungahlala uhlala ngokuma ngezinsuku ezinamafu.