Imithombo Engcono Kakhulu Yevithamini D

-Delile

• Kungani udinga uvithamini D?
• Imithombo ye-vegan kavithamini D
• Ubisi lwe-soy oluqinisiwe
• Amakhowe
• Izinhlamvu eziqinisiwe
• Ijusi le-orange eliqinisiwe
• Ubisi lwe-alimondi oluqinisiwe
• Ubisi lwelayisi oluqinisiwe
• Ukukhanya kwelanga
• Kuthiwani ngama-supplements?
• Udinga uvithamini D ongakanani?
• Ziyini izimpawu zokushoda kukavithamini D?
• Okubalulekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Uma udla ukudla kwe-vegan, ukuthola uvithamini D owanele usuku ngalunye kungaba yinselele. Ukudla okuningi kakhulu ku-vitamin D, njenge-salmon, izikhupha zamaqanda, kanye ne-shellfish, akulungele i-vegan.

Ukuthatha inani elanele likavithamini D kungaba nzima, ngisho nakubantu abangenayo i-vegan. Ucwaningo oluthile lwathola ukuthi abantu baseMelika bangantula uvithamini D.

Kule ndatshana, sizobheka imithombo engcono kakhulu ye-vitamin D yama-vegans, ukusebenza kwezithasiselo, nokuthi ungakwandisa kanjani ukudla kwakho le vithamini ebalulekile.

Kungani udinga uvithamini D?

Indima eyinhloko ka-Vitamin D ukusiza umzimba wakho ukuthi umunce i-calcium ne-phosphorus ekudleni.

Womabili lawa amaminerali abalulekile ekugcineni amathambo aphilile. Abantu abangatholi inani elanele likavithamini D basengozini enkulu yokuba namathambo abuthakathaka futhi aphuke.

Amasosha omzimba akho nawo adinga uvithamini D ukuze asebenze kahle. kukhombisa ukuthi ukuntuleka kukavithamini D kuxhumene nezinkinga ezengeziwe zokuzivikela komzimba kanye nengozi ephezulu yokuthola izifo.

Ngokusho kuka-a, abantu abanamazinga aphansi kavithamini D bangaba sengozini enkulu yokudana kunabantu abanamazinga aphilile evithamini.

Kufanele kuphakanyiswe ukuthi uvithamini D angadlala indima ekuvikeleni umdlavuza, kepha ucwaningo aluqinisekisi ngalesi sikhathi.

Kukhona futhi ukusikisela ukuthi uvithamini D unganciphisa ubungozi besifo senhliziyo, kodwa kudingeka olunye ucwaningo.

Imithombo ye-vegan kavithamini D

IVitamin D ihlukile uma iqhathaniswa namanye amavithamini. Noma ungayithola emithonjeni ehlukahlukene yokudla, nomzimba wakho ungakwenza. Lapho ubeka isikhumba sakho elangeni, umzimba wakho unamandla okuguqula i-cholesterol ibe yi-vitamin D, nayo esebenza njengehomoni.

Ukudla okuningi kakhulu ku-vitamin D kuvela ezilwaneni. Kodwa-ke, kunemithombo emihle yale vithamini enobungane be-vegan.

Ungabona okuqukethwe kukavithamini D okusohlwini lwama-micrograms (mcg noma μg) noma amayunithi aphesheya (IU). I-microgram kavithamini D ilingana no.

Nayi eminye imithombo ye-vegan evithamini D.

Ubisi lwe-soy oluqinisiwe

Inkomishi eyodwa yobisi lwe-soy eqiniswe nge-vitamin D iqukethe cishe u-2.9 mcg (116 IU) kavithamini D.

Kubalulekile ukuhlola ilebula ngaphambi kokuthenga uhlobo lobisi lwe-soy ukubona ukuthi uvithamini D ufakiwe yini. Imikhiqizo engavikelekile iqukethe uvithamini D. omncane kakhulu

Amakhowe

Amakhowe angenye yemithombo yezitshalo kuphela equkethe inani elibalulekile likavithamini D.

Amakhowe akhule ebumnyameni kungenzeka aqukethe inani elikhulu likavithamini D. Kodwa-ke, amakhowe avezwe ekukhanyeni kwe-ultraviolet lapho ekhula angaqukatha cishe ama-450 IU ngegremu elilodwa eliphakelayo.

Amakhowe aqukethe uvithamini D-2, kanti imikhiqizo yezilwane iqukethe uvithamini D-3. ithole ukuthi ivithamini D-2 kungenzeka ingatholakali njenge-bioava njengevithamini D-3 kepha isengakhuphula amazinga kavithamini D.

Izinhlamvu eziqinisiwe

Izinhlamvu eziningi zokudla kwasekuseni nemikhiqizo ye-oatmeal ziqiniswa ngo-vitamin D. Izinhlamvu eziqiniswe ngovithamini D zivame ukufaka uhlu lwamavithamini kulwazi lokudla okunempilo.

Inani levithamini D elitholakala ezinhlamvini ezinesisindo lingahluka phakathi kwemikhiqizo. Iningi liqukethe phakathi kuka-0.2 kuye ku-2.5 mcg (8 kuya ku-100 IU) ngokusebenza ngakunye.

Ijusi le-orange eliqinisiwe

Akuwona wonke amajusi ewolintshi aqiniswe ngovithamini D. Kodwa-ke, izinhlobo eziqinisiwe zingaqukatha kufika ku-2.5 mcg (100 IU) ngokusebenza ngakunye.

Amajusi aqiniswe ngovithamini D ngokuvamile azokusho lokhu emaphaketheni.

Ubisi lwe-alimondi oluqinisiwe

Ubisi lwe-alimondi oluqinisiwe luqukethe cishe u-2.4 mcg (96 IU) kavithamini D ngokusebenza ngakunye. Izinhlobo eziningi zobisi lwe-alimondi nazo ziqiniswe nge-calcium.

Ubisi lwelayisi oluqinisiwe

Ubisi lwelayisi oluqiniswe ngovithamini D luqukethe cishe ama-2.4 mcg (96 IU) ngokusebenza ngakunye. Eminye imikhiqizo yobisi lwelayisi nayo ingaqiniswa nezinye izakhamzimba ezinjengevithamini A novithamini B-12

Ukukhanya kwelanga

Yize ukukhanya kwelanga kungesikho ukudla, kungumthombo omuhle wevithamini D we-vegans.

Ukuphumela elangeni cishe imizuzu eyi-10 kuye kwengama-30 kathathu ngesonto kwanele kubantu abaningi. Kodwa-ke, abantu abanesikhumba esimnyama bangadinga ukutholakala kwelanga okuningi kunabantu abanesikhumba esikhanyayo ukuze bathole izinzuzo ezifanayo.

Zama ukunciphisa ukukhanya kwakho elangeni, ngoba isikhathi esiningi esichithwa elangeni singalimaza isikhumba sakho, sidale ukushiswa yilanga, futhi sandise nengozi yokuba nomdlavuza wesikhumba.

Kuthiwani ngama-supplements?

Izithako ze-Vitamin D zingenye indlela yokukhuthaza ukudla kwakho le vithamini uma udla ukudla okune-vegan. Akuwona wonke amaphilisi wevithamini D anobungani be-vegan, ngakho-ke qiniseka ukuthi ucwaninga ngomkhiqizo ngaphambi kokuthenga isengezo.

Ukwenza ngcono ukumuncwa, kunconywa ukuthi uthathe izithasiselo zikavithamini D ngesidlo. Ukudla okunamafutha amaningi, njengama-avocado, amantongomane, nembewu, kusiza ngokukhethekile ekwandiseni ukumuncwa kukavithamini D egazini lakho.

Ngokusho kwesinye, abantu abathathe izithasiselo zikavithamini D-3 ngesidlo esinamafutha amaningi babenamazinga wegazi ka-vitamin D aphakeme ngamaphesenti angama-32 ngemuva kwamahora ayi-12 uma kuqhathaniswa nabantu abadla ukudla okungenamafutha.

Nayi imikhiqizo embalwa enikeza izengezo ezinamavithamini D ezinobungani be-vegan.

• I-Vegan D3 Engcono Kakhulu KaDokotela
• Impilo Yezwe Vegan D3
• I-MRM Vegan Vitamin D3

Udinga uvithamini D ongakanani?

Inani levithamini D olidingayo usuku ngalunye lincike eminyakeni yakho yobudala.

Ngokuya ngeNational Institutes of Health, isilinganiso sansuku zonke sokudla 400 kuya ku-800 IU, noma ama-micrograms ayi-10 kuye kwangama-20, yanele ngaphezu kwabantu abangamaphesenti angama-97.

Nakhu ukunconywa kwansuku zonke kukavithamini D okususelwa kubudala:

• Izingane (izinyanga ezingu-0-12): 400 IU
• Izingane (1-13): 600 IU
• Intsha: 600 IU
• Abantu abadala 70 nangaphansi: 600 IU
• Abantu abadala abangaphezu kwama-70: 800 IU

Umkhawulo ophephile ophezulu wokudla uvithamini D wabantu abaneminyaka engu-9 nangaphezulu ungama-4,000 IU ngosuku. Ukuthatha kakhulu kungadala lezi zimpawu ezilandelayo.

• ukulahlekelwa isifiso sokudla
• isicanucanu
• ukuhlanza
• ukuqunjelwa
• ubuthakathaka
• ukuncipha komzimba

Ukuthola uvithamini D omningi kakhulu kungakhuphula namazinga e-calcium egazini lakho. I-calcium eyeqile ingadala ukushaya kwenhliziyo okungajwayelekile nokudideka.

Ziyini izimpawu zokushoda kukavithamini D?

Ukushoda kukavithamini D kungadala izinkinga eziningana zempilo. Usengozini enkulu yokuthuthukisa ukushoda uma ungatholi ukukhanya kwelanga okuvamile.

Abantu base-Afrika baseMelika nabaseSpain basengozini enkulu kakhulu yokuthola ukushiyeka kukavithamini D.

Ezinye izimpawu zevithamini D ephansi zifaka okulandelayo:

• amasosha omzimba abuthakathaka
• amathambo abuthakathaka
• ukudana
• ukukhathala
• ukuphulukiswa kwesilonda kancane
• ukulahleka kwezinwele

Okubalulekile

Uma udla ukudla okune-vegan, ukuthola uvithamini D okwanele kungaba yinselele, kepha kunezindlela zokwandisa ukudla kwakho okungabandakanyi imithombo yezilwane.

Okusanhlamvu nokufakwa esikhundleni sobisi okuqiniswe ngovithamini D kuyimithombo emibili engcono kakhulu yokudla okunevithamini D yemifino. Ukuthatha isengezo sansuku zonke sevithamini D nakho kungakusiza ukukhuphula amazinga akho.

Ukuveza isikhumba sakho ekukhanyeni kwelanga nakho kungandisa ukukhiqizwa komzimba kavithamini D wakho wemvelo. Kubantu abaningi, imizuzu eyishumi kuya kwengu-30 kathathu ngesonto yanele.