Uvithamini D: wenzelwa ini, kudla malini nemithombo eyinhloko

-Delile

• Iyini i-vitamin D?
• Imithombo kavithamini D
• Inani lansuku zonke likavithamini D
• Ukushoda kukavithamini D
• Ukwedlula ivithamini D

UVitamin D uvithamini oncibilika amafutha okhiqizwa ngokwemvelo emzimbeni ngokuvezwa kwesikhumba elangeni, futhi ungatholwa futhi ngobuningi ngokusetshenziswa kokudla okuthile okuvela ezilwaneni, njengezinhlanzi, isikhuphasha seqanda nobisi, isibonelo. isibonelo.

Le vithamini inemisebenzi ebalulekile emzimbeni, ikakhulukazi ekulawuleni ukuminyana kwe-calcium ne-phosphorus emzimbeni, kuvuna ukumuncwa kwalawa amaminerali emathunjini nokulawula amaseli anciphisa futhi akhe amathambo, agcine amazinga awo egazini.

Ukushoda kuka-Vitamin D kungadala ushintsho lwethambo, njenge-osteomalacia noma i-osteoporosis kubantu abadala, kanye namarikethi ezinganeni. Ngaphezu kwalokho, ezinye izifundo zesayensi zixhumanise ukuntuleka kwaleli vithamini kanye nengozi eyengeziwe yokuthuthukisa izinhlobo ezithile zomdlavuza, isifo sikashukela kanye nomfutho wegazi ophezulu.

Iyini i-vitamin D?

Uvithamini D uyadingeka ezinqubweni eziningana emzimbeni futhi, ngakho-ke, kubalulekile ukuthi ukugxila kwawo egazini kusezingeni elifanele. Imisebenzi esemqoka kavithamini D yile:

• Ukuqiniswa kwamathambo namazinyo, ngoba kwandisa ukumuncwa kwe-calcium ne-phosphorus emathunjini futhi kusiza ukungena kwalawa amaminerali emathanjeni, abalulekile ekwakhekeni kwawo;
• Ukuvimbela isifo sikashukela, ngoba isebenza ekugcineni impilo yamanyikwe, okuyilungu elibhekele ukukhiqizwa kwe-insulin, i-hormone elawula amazinga kashukela egazini;
• Ukwenza ngcono amasosha omzimba, ukuvimbela ukutheleleka kwamagciwane kanye negciwane;
• Ukunciphisa ukuvuvukala emzimbeni, ngoba inciphisa ukukhiqizwa kwezinto ezivuthayo futhi isiza ukulwa nezifo ezizimele, njenge-psoriasis, i-rheumatoid arthritis ne-lupus, lapho ukusetshenziswa kwe-supplementation ngokusho kweseluleko sezokwelapha kuyadingeka;
• Ukuvimbela izifo njenge-multiple sclerosis nezinye izinhlobo zomdlavuza, njengebele, i-prostate, i-colorectal ne-renal, ngoba ibamba iqhaza ekulawuleni ukufa kwamaseli futhi inciphisa ukwakheka nokwanda kwamaseli amabi;
• Impilo ethuthukisiwe yenhliziyo, njengoba isebenza ngokunciphisa umfutho wegazi kanye nengozi yomfutho wegazi ophezulu nezinye izifo zenhliziyo;
• Ukuqiniswa kwemisipha, ngoba uvithamini D ubamba iqhaza enqubeni yokwakheka kwemisipha futhi uxhunyaniswe namandla amakhulu emisipha nokushesha

Ngaphezu kwalokho, ngenxa yamandla ayo e-antioxidant, iyakwazi futhi ukuvimbela ukuguga ngaphambi kwesikhathi, ngoba ivimbela ukulimala kwamaseli abangelwa ama-radicals amahhala.

Imithombo kavithamini D

Umthombo oyinhloko kavithamini D ukukhiqizwa kwawo esikhunjeni kusukela ekuvezeni ukukhanya kwelanga. Ngakho-ke, ukuze bakhiqize inani elanele likavithamini D, abantu abanebala elikhanyayo kumele bahlale elangeni okungenani imizuzu engu-15 ngosuku, kuyilapho abantu abanesikhumba esimnyama kufanele bahlale bekhanyiselwa yilanga okungenani ihora elilodwa. Okufanelekile ukuthi umbukiso wenzeke phakathi kuka-10 ekuseni no-12 ntambama noma phakathi kuka-3 ntambama no-4pm 30, njengoba ngaleso sikhathi awushubile kangako.

Ngaphezu kokuchayeka elangeni, uvithamini D ungatholakala emithonjeni yokudla, njenge-oyili yesibindi senhlanzi, ukudla kwasolwandle, ubisi nemikhiqizo yobisi.

Buka le vidiyo elandelayo bese uhlola ukuthi yikuphi ukudla okunothe ku-vitamin D:

Inani lansuku zonke likavithamini D

Inani elidingekayo likavithamini D ngosuku liyahluka kuye ngobudala nangesigaba sempilo, njengoba kukhonjisiwe etafuleni elilandelayo:

Ukusetshenziswa kokudla okunothe ku-vitamin D akwanele ukuhlangabezana nezidingo zansuku zonke zale vithamini, ngakho-ke, kubalulekile ukuthi umuntu akhanyiswe yilanga nsuku zonke ukuze agcine umkhiqizo owanele wale vithamini emzimbeni futhi, uma kungenele , njengasesimweni sabantu abahlala emazweni abandayo noma kubantu abanezinguquko enqubeni yokumunca amafutha, udokotela ngokukhombisa ukuthi uthatha izithasiselo zikavithamini D. Bona okuningi mayelana nezithasiselo zikavithamini D.

Ukushoda kukavithamini D

Izimpawu nezimpawu zokushoda kukavithamini D emzimbeni kunciphisa inani le-calcium ne-phosphorus egazini, ubuhlungu bemisipha nobuthakathaka, amathambo abuthakathaka, i-osteoporosis kubantu asebekhulile, ama-rickets ezinganeni kanye ne-osteomalacia kubantu abadala. Yazi ukuthi ungazibona kanjani izimpawu zokushoda kukavithamini D.

Ukumuncwa nokukhiqizwa kukavithamini D kungakhubazeka ngenxa yezifo ezithile njengokuhluleka kwezinso, i-lupus, isifo sikaCrohn nesifo se-celiac. Ukushoda kukavithamini D emzimbeni kungabonakala ngokuhlolwa kwegazi okubizwa nge-25 (OH) D futhi kwenzeka lapho amazinga angaphansi kwama-30 ng / mL ekhonjwa.

Ukwedlula ivithamini D

Imiphumela ye-vitamin D eyeqile emzimbeni iba buthakathaka emathanjeni nokuphakama kwamazinga e-calcium egazini, okungaholela ekwakhiweni kwamatshe ezinso kanye ne-arrhythmia yenhliziyo.

Izimpawu eziyinhloko zevithamini D eyeqile ukungabi nesifiso sokudla, isicanucanu, ukuhlanza, ukwanda kokuchama, ubuthakathaka, umfutho wegazi ophakeme, ukoma, isikhumba esilumayo nokwethuka. Kodwa-ke, uvithamini D okweqile kwenzeka kuphela ngenxa yokusebenzisa ngokweqile izengezo zikavithamini D.