Ngisiphi Isikhathi Esingcono Sokuphuza Uvithamini D? Ekuseni noma Ebusuku?

-Delile

• Izengezo 101: Uvithamini D
• Kungani Abantu Kufanele Bengeze?
• Ukungeniswa Okungcono Ngezidlo
• Ukuyifaka Ekuseni Kwakho
• Ukuthatha Isikhathi Esikhathini Sosuku Kungathinta Ukulala
• Yisiphi Isikhathi Esihle Sokuthatha?
• Okusemqoka

UVitamin D uyi-vitamin ebaluleke ngendlela emangalisayo, kodwa itholakala ekudleni okumbalwa kakhulu futhi kunzima ukuyithola ngokudla kuphela.

Njengoba inani elikhulu labantu emhlabeni lisengcupheni yokushoda, uvithamini D ungenye yezithako zokudla okunempilo ezivamile.

Kodwa-ke, kunezici eziningi ezingaba nomthelela ekusebenzeni kwayo, kufaka phakathi ukuthi uwuthatha nini futhi kanjani umthamo wakho wansuku zonke.

Lo mbhalo uhlola isikhathi esikahle sokuthatha uvithamini D ukukhulisa ukumuncwa nokusebenza kwawo.

Izengezo 101: Uvithamini D

Kungani Abantu Kufanele Bengeze?

Uvithamini D ugqame kwamanye amavithamini ngoba kubhekwa njengehomoni futhi kukhiqizwa isikhumba sakho ngenxa yokukhanya kwelanga ().

Ukuthola uvithamini D owanele kubalulekile empilweni yakho, njengoba ucwaningo lukhombisa ukuthi lungadlala indima ekusebenzeni komzimba, impilo yamathambo, ukuvimbela umdlavuza nokuningi (,,).

Kodwa-ke, uvithamini D uvela emithonjeni embalwa kakhulu yokudla - okwenza kube nzima ukuhlangabezana nezidingo zakho uma ungatholi ukukhanya kwelanga okuvamile.

Kubantu abadala asebekhulile nabantu abanesikhumba esimnyama, abakhuluphele ngokweqile noma bahlala ezindaweni lapho ukukhanya kwelanga kunqunyelwe khona, ubungozi bokushoda buphakeme kakhulu ().

Cishe ama-42% abantu abadala e-US entula le vithamini ().

Ukwengeza kuyindlela elula nephumelelayo yokuhlangabezana nezidingo zakho zikavithamini D, ikakhulukazi uma usengozini yokushoda.

Yize i-vitamin D ikhiqizwa yisikhumba sakho ekuphenduleni ukukhanya kwelanga, itholakala ngokwemvelo ekudleni okumbalwa kakhulu. Ukwengeza nge-vitamin D kuyindlela ephumelelayo yokuhlangabezana nezidingo zakho nokuvimbela ukushoda.

Ukungeniswa Okungcono Ngezidlo

UVitamin D uvithamini oncibilika njengamafutha, okusho ukuthi awuncibiliki emanzini futhi ungena kahle egazini lakho uma ubhangqwe nokudla okunamafutha amaningi.

Ngalesi sizathu, kunconywa ukuthatha izithasiselo zikavithamini D ngesidlo ukukhulisa ukumuncwa.

Ngokuya kocwaningo oluthile kubantu abayi-17, ukuthatha uvithamini D ngesidlo esikhulu sosuku kukhuphule amazinga egazi likavithamini D cishe ngama-50% ngemuva kwezinyanga ezi-2 - 3 ().

Kwesinye isifundo kwabadala asebekhulile abangama-50, ukusebenzisa uvithamini D eceleni kwesidlo esinamafutha kwandise amazinga egazi kavithamini D ngama-32% ngemuva kwamahora ayi-12 uma kuqhathaniswa nokudla okungenamafutha ().

Ukwatapheya, amantongomane, imbewu, imikhiqizo yobisi enamafutha aphelele namaqanda yimithombo enempilo yamafutha esiza ukukhulisa ukumuncwa kwevithamini D yakho.

Ucwaningo lukhombisa ukuthi ukuba no-vitamin D ngesidlo esikhulu noma umthombo wamafutha kungakhuphula kakhulu ukumuncwa.

Ukuyifaka Ekuseni Kwakho

Abantu abaningi bakhetha ukuthatha izithasiselo ezinjengevithamini D into yokuqala ekuseni.

Hhayi nje ukuthi kuvame ukuba lula kakhulu, kepha futhi kulula ukukhumbula amavithamini akho ekuseni kunasemini.

Lokhu kuyiqiniso ikakhulukazi uma uthatha izithasiselo eziningi, ngoba kungaba yinselele ukuketula izithasiselo noma imishanguzo usuku lonke.

Ngalesi sizathu, kungakuhle ukuthi ungene kumkhuba wokuthatha isengezo sakho sevithamini D ngesidlo sasekuseni esinempilo.

Usebenzisa ibhokisi lamaphilisi, ukubeka i-alamu noma ukugcina izithako zakho eduze kwetafula lakho lokudlela ngamasu ambalwa alula okukukhumbuza ukuthi uthathe uvithamini D.

Abanye abantu bangathola ukuthi ukuthatha uvithamini D into yokuqala ekuseni kulula kakhulu futhi kulula ukukhumbula kunokuyithatha kamuva.

Ukuthatha Isikhathi Esikhathini Sosuku Kungathinta Ukulala

Ucwaningo luxhumanisa amazinga kavithamini D nekhwalithi yokulala.

Eqinisweni, izifundo eziningana zihlobanisa amazinga aphansi kavithamini D egazini lakho engcupheni enkulu yokuphazamiseka kokulala, ikhwalithi yokulala empofu nokunciphisa isikhathi sokulala (,,).

Ngakolunye uhlangothi, isifundo esisodwa esincane sasikisela ukuthi amazinga aphezulu egazi kavithamini D angaxhunyaniswa namazinga aphansi e-melatonin - i-hormone ebhekele ukulawula umjikelezo wakho wokulala - kubantu abane-multiple sclerosis ().

Eminye imibiko ye-anecdotal ithi ukuthatha uvithamini D ebusuku kungathikameza izinga lokulala ngokuphazamisa ukukhiqizwa kwe-melatonin.

Kodwa-ke, ucwaningo lwesayensi lokunquma ukuthi ukwengeza nge-vitamin D ebusuku kungathinta kanjani ukulala okwamanje akutholakali.

Kuze kube khona izifundo, kungahle kube lula ukuzama ukuthola ukuthi yini okukusebenzela kangcono.

Ukushoda kukavithamini D kungathikameza izinga lokulala. Eminye imibiko ye-anecdotal iqinisekisa ukuthi ukufaka i-vitamin D ngesikhathi sasebusuku kungaphazamisa ukulala, kepha imininingwane yesayensi yalokho ayitholakali.

Yisiphi Isikhathi Esihle Sokuthatha?

Ukuthatha i-vitamin D ngesidlo kungathuthukisa ukumuncwa kwayo futhi kukhuphule amazinga egazi kahle.

Kodwa-ke, kunocwaningo olulinganiselwe lokuthi ukuluthatha ebusuku noma ekuseni kungasebenza kakhulu.

Izinyathelo ezibaluleke kakhulu ukufaka i-vitamin D enkambisweni yakho bese uyithatha ngokungaguquki ukuqinisekisa ukusebenza okuphezulu.

Zama ukukuthatha eceleni kwesidlo sasekuseni noma ngesidlwana sokulala - inqobo nje uma kungaphazamisi ukulala kwakho.

Okusemqoka ukuthola ukuthi yini okusebenzelayo futhi unamathele kuyo ukuqinisekisa ukuthi uhlangabezana nezidingo zakho zikavithamini D.

Ukuthatha i-vitamin D ngesidlo kungakhuphula ukumuncwa kwayo, kepha izifundo zesikhathi esithile zilinganiselwe. Ukuze uthole imiphumela emihle, zama amashejuli ahlukahlukene ukuthola ukuthi yini okusebenzelayo.

Okusemqoka

Izithasiselo zingaba yindlela ephumelelayo yokwandisa amazinga wegazi lakho likavithamini D, okubaluleke kakhulu empilweni yakho.

Ukuthatha uvithamini D ngokudla kungathuthukisa ukusebenza kwayo, njengoba kuncibilika emafutheni.

Ngenkathi isikhathi esihle kakhulu singakasungulwa, imininingwane yesayensi yokuqinisekisa imibiko ye-anecdotal yokuthi ukufaka ebusuku kungaphazamisa ukulala ayitholakali.

Ucwaningo lwamanje lubonisa ukuthi ungafaka u-vitamin D esimisweni sakho noma kunini lapho uthanda khona.