Ukudla okunothe ku-vitamin D
-Delile
- Uhlu lokudla okunothe ku-vitamin D
- Kunconywe inani lansuku zonke
- Uvithamini D wabantu abadla inyama
- Ungayithatha nini isithasiselo sevithamini D
UVitamin D ungatholakala ngokusetshenziswa kukawoyela wesibindi senhlanzi, inyama kanye nokudla kwasolwandle. Kodwa-ke, yize ingatholakala ekudleni okuvela ezilwaneni, umthombo oyinhloko wokukhiqizwa kwamavithamini ngukuvezwa kwesikhumba emisebeni yelanga, ngakho-ke, kubalulekile ukuthi isikhumba sivezwe yilanga nsuku zonke ngo okungenani imizuzu eyi-15 phakathi kuka-10am no-12pm noma phakathi kuka-3pm no-4pm 30.
UVitamin D uthanda ukumuncwa kwe-calcium emathunjini, kubalulekile ekuqiniseni amathambo namazinyo, ngaphezu kokuvimbela izifo ezahlukahlukene ezinjenge-rickets, i-osteoporosis, umdlavuza, izinkinga zenhliziyo, isifo sikashukela kanye nomfutho wegazi ophezulu. Bona eminye imisebenzi kavithamini D.
Ukudla okunothe ku-vitamin D ikakhulukazi okwezilwane. Buka le vidiyo elandelayo bese ubona ukuthi yini lokhu kudla:
Uhlu lokudla okunothe ku-vitamin D
Ithebula elilandelayo likhombisa inani lale vithamini ku-100 g ngamunye wokudla:
| Uvithamini D ngawo wonke amagremu ayi-100 okudla | |
| Uwoyela we-cod wesibindi | 252 mcg |
| Amafutha esalmon | 100 mcg |
| Uhlobo lwenhlanzi | 5 mcg |
| I-salmon ebhemayo | 20 mcg |
| Ama-oysters | 8 mcg |
| I-herring entsha | 23.5 mcg |
| Ubisi oluqinisiwe | 2.45 mcg |
| Iqanda elibilisiwe | 1.3 mcg |
| Inyama (inkukhu, i-turkey nengulube) kanye ne-offal ngokujwayelekile | 0.3 mcg |
| Inkomo | 0.18 mcg |
| Inkukhu yesibindi | 2 mcg |
| Ama-sardine asemathinini emafutheni omnqumo | 40 mcg |
| Isibindi senkunzi | 1.1 mcg |
| Ibhotela | 1.53 mcg |
| I-yogurt | 0.04 mcg |
| Ushizi kaCheddar | 0.32 mcg |
Kunconywe inani lansuku zonke
Uma ukuvezwa yilanga kunganele ukuthola inani lansuku zonke likavithamini D, kubalulekile ukuthi inani litholakale ngokudla noma izithasiselo zamavithamini. Ezinganeni ezineminyaka engu-1 ubudala nakubantu abadala abanempilo, izincomo zansuku zonke zingu-15 mcg kavithamini D, kuyilapho abantu abadala kufanele badle ama-mcg angama-20 ngosuku.
Nakhu ukuthi ungashiswa yilanga kahle kanjani ukukhiqiza uvithamini D.
Uvithamini D wabantu abadla inyama
Uvithamini D utholakala kuphela ekudleni okuvela ezilwaneni nakweminye imikhiqizo enezivikelo eziqinile, akunakwenzeka ukuthi ubuthole emithonjeni yezitshalo njengezithelo, imifino nezinhlamvu ezifana nerayisi, ukolweni, i-oats ne-quinoa.
Ngakho-ke, abadla imifino noma imifino engadli amaqanda, ubisi nemikhiqizo yobisi, badinga ukuthola ivithamini ngokushiswa yilanga noma nge-supplementation ekhonjiswe udokotela noma isazi sokudla.
Ungayithatha nini isithasiselo sevithamini D
Izithasiselo zikavithamini D kufanele zisetshenziswe lapho amazinga ale vithamini egazini engaphansi kokujwayelekile, okungenzeka lapho umuntu esengozini encane yelanga noma lapho umuntu enezinguquko enqubeni yokumunca amafutha, njengoba kungenzeka kubantu wahlinzwa i-bariatric, ngokwesibonelo.
Ukushoda okukhulu kwaleli vithamini ezinganeni kwaziwa njengama-rickets nakubantu abadala, i-osteomalacia, futhi kuyadingeka ukwenza ukuhlolwa ukuze kutholakale inani lale vithamini egazini, elibizwa nge-25-hydroxyvitamin D, ukuthola ukungabi bikho kwayo.
Ngokuvamile, izithasiselo zikavithamini D zihambisana nomunye umaminerali, i-calcium, ngoba uvithamini D ubalulekile ekumungeni kwe-calcium emzimbeni, ukwelapha isethi yezinguquko ekuguqulweni kwamathambo, njenge-osteoporosis.
Lezi zithasiselo kufanele zisetshenziswe ngaphansi kokuqondisa kochwepheshe, futhi zinganconywa udokotela noma isazi sokudla ngamaphilisi noma amaconsi. Bona okuningi mayelana ne-vitamin D engeza.
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