6 Imithombo Emihle yeVitamin D Yabadli Bemifino

-Delile

• 1. Ukukhanya kwelanga
• 2. Amakhowe athile
• 3. Izikhupha zamaqanda
• 4. Ushizi
• 5. Ukudla okuqinisiwe
• 6. Izithasiselo
• Okubalulekile

UVitamin D, owaziwa nangokuthi i-vitamin elangeni, uvithamini oncibilika njengamafutha obalulekile empilweni efanelekile.

Isiza umzimba wakho ukumunca i-calcium futhi igcine ukugxila okwanele kwe-serum magnesium ne-phosphate - izakhamzimba ezintathu ezibalulekile emazinyweni akho, emisipheni nasemathanjeni akho. Iphinde ibambe iqhaza elibalulekile ekukhuleni kobuchopho, ukusebenza kwenhliziyo, amasosha omzimba, kanye nempilo yengqondo.

Amazinga aphansi kavithamini D asakazeke emhlabeni wonke. Izimpawu zokushoda zifaka ukukhathala, ubuhlungu bemisipha, amathambo abuthakathaka, futhi - ezinganeni - ukukhula okungakhuli (2).

Ukugcina amazinga anele, izingane ezingaphansi kwezinyanga eziyi-12 kufanele zithole u-vitamin D ama-400 IU (10 mcg) nsuku zonke, kuyilapho izingane ezineminyaka engu-1-13 ubudala kufanele zithole ama-600 IU (15 mcg) angama-600 nsuku zonke. Abantu abadala nabesifazane abakhulelwe noma abahlengikazi kufanele bahlose ama-600 no-800 IU (15 no-20 mcg) ngosuku, ngokulandelana (2).

Kodwa-ke, ukudla okumbalwa kakhulu okuqukethe le vithamini, futhi lokho okwenzayo ikakhulukazi imikhiqizo yezilwane. Ngakho-ke, kungaba nzima ukuthola okwanele kwalesi sakhi ekudleni kwakho, ikakhulukazi uma ungumuntu odla imifino noma we-vegan.

Ngasikhathi sinye, ukudla okumbalwa namasu kungakunika umfutho.

Nayi imithombo emihle engu-6 kavithamini D wabantu abadla imifino kuphela - eminye yayo ilungele imifino, nayo.

1. Ukukhanya kwelanga

Isikhumba sakho singakhipha uvithamini D lapho sivezwa yimisebe yelanga ye-ultraviolet B (UVB). Abantu abaningi bathola okungenani uvithamini D wabo ngale ndlela.

Ngokusho kweNational Institute of Health (NIH), ukuveza ubuso bakho, izingalo, imilenze, noma ukubuyela elangeni imizuzu engu-5-30 kabili ngesonto - ngaphandle kwesikrini - kuvame ukwanela ukukhiqiza amazinga aphezulu kavithamini D (3).

Kodwa-ke, ngokuya ngendawo yakho yezwe noma isimo sezulu, kungahle kungasebenzi ukufeza leli banga lokuchayeka ngqo elangeni.

Izici ezingeziwe, njengenkathi, isikhathi sosuku, nezinga lokungcola noma umusi, kanye neminyaka yakho, umbala wesikhumba, nokusetshenziswa kwesikrini selanga, nakho kuthinta ikhono lesikhumba sakho lokukhiqiza uvithamini D (2) owanele.

Isibonelo, intuthu noma usuku lokusibekela kunganciphisa amandla emisebe ye-UV ngokufika kuma-60%. Ngaphezu kwalokho, abantu abadala asebekhulile nalabo abanamathoni esikhumba amnyama bangadinga isikhathi eside kakhulu kunemizuzu engama-30 yokushiswa yilanga ukukhiqiza uvithamini D (3) owanele.

Lokho kusho, ukutholakala kwelanga ngokweqile kungandisa ingozi yomdlavuza wesikhumba. Ngakho-ke, iAmerican Academy of Dermatology inxusa abantu ukuthi bangathembeli elangeni njengomthombo wabo oyinhloko kavithamini D ().

Isikhumba sakho sikhiqiza uvithamini D kulandela ukuchayeka ngqo elangeni. Kodwa-ke, kunezici eziningana ezinganciphisa ukukhiqizwa kovithamini D womzimba wakho, futhi nokuchayeka ngokweqile elangeni akunconyiwe, ngoba kungakhuphula ingozi yokuba nomdlavuza wesikhumba.

2. Amakhowe athile

Amakhowe anekhono elihlukile lokwenza uvithamini D lapho evezwa ukukhanya kwe-UV. Lokhu kubenza babe ukuphela komthombo wesitshalo esidliwayo kavithamini D (,,).

Isibonelo, amakhowe asendle nalezo ezivezwe ekukhanyeni kwe-UV ngokuziqhenya angaziqhayisa noma yikuphi phakathi kuka-154 no-1,136 IU (3.8 no-28 mcg) kavithamini D nge-3.5-ounce (100-gram) ekhonza (,,,).

Ngaphezu kwalokho, okuqukethwe kwabo uvithamini D kuhlala kuphezulu isikhathi sempilo yabo eshalofini futhi kubonakala kusebenza njengokukhuphula amazinga ale vithamini emzimbeni wakho njengama-vitamin D supplements (,).

Lokho kusho ukuthi, amakhowe amaningi athengiswayo akhuliswa ebumnyameni futhi awatholakali ekukhanyeni kwe-UV, okusho ukuthi kungenzeka ukuthi aqukethe uvithamini D () omncane kakhulu.

Lapho uthenga, bheka inothi kulebula elisho okuqukethwe kukavithamini D. Uma unenkinga yokuthola amakhowe avezwe ukukhanya kwe-UV, ungaba nenhlanhla engcono esitolo sakho sokudla sezempilo noma emakethe yabalimi - okuvame ukuthwala amakhowe asendle.

Khumbula ukuthi akuwona wonke amakhowe asendle adliwayo. Ukudla okunobuthi kungadala izimpawu ezisukela ekugayeni kancane ukuya ekuhlulekeni kwesitho somzimba ngisho nasekufeni. Njengalokhu, akufanele uzifunele amakhowe akho asendle ngaphandle kokuthi uqeqeshwe ngobungcweti (,).

Amakhowe avezwe nge-UV aqukethe amazinga ahlukene kavithamini D futhi abonakala esebenza ngempumelelo ekukhuliseni amazinga kavithamini D njengezithako. Kodwa-ke, amakhowe amaningi akhule ngokujwayelekile awavezwa emisebeni ye-UV futhi abamba okuncane kakhulu kwale vithamini.

3. Izikhupha zamaqanda

Izikhupha zamaqanda zihlinzeka ngovithamini D, yize inani lazo elithile lincike kakhulu ekudleni kwenkukhu nasekufinyeleleni ngaphandle.

Isibonelo, amaqanda atholwe ezinkukhu aphakwe ukudla okune-vitamin-D-enothisiwe angapakisha afike ku-6,000 IU (150 mcg) ngesikhupha ngasinye, kanti amaqanda ezinkukhu anikezwa ukudla okuvamile aqukethe kuphela i-18-39 IU (0.4-1 mcg) (,).

Ngokufanayo, izinkukhu ezivunyelwe ukuzulazula ngaphandle zivezwa yilanga futhi ngokujwayelekile zibekela amaqanda aziqhayisa ngokuphindwe kathathu kuya ku-4 ku-vitamin D kunalezo zezinkukhu ezikhuliselwe endlini (,,).

Uhla lwamahhala noma amaqanda aphilayo ajwayele ukuba novithamini omningi D. Ilebuli ingakhombisa nokuthi amaqanda acebisiwe nalesi sakhi.

Izikhupha zamaqanda zinganikela ngamanani abalulekile kavithamini D, ikakhulukazi uma amaqanda etholakala enkukhu enikezwa ukudla okucebile noma kuvunyelwe ukuzula ngaphandle.

4. Ushizi

Ushizi ungumthombo wemvelo kavithamini D, noma ngabe ungamanani amancane kakhulu.

Izinhlobo eziningi ziqukethe i-8-24 IU (0.2-0.6 mcg) kavithamini D nge-2-ounce (50-gram) ngayinye. Amaleveli ayahluka ngokuya ngendlela ushizi owenziwa ngayo.

Ushizi lweFontina, iMonterey, neCheddar luziqhayisa kakhulu, kanti i-mozzarella inokuncane. Izinhlobo ezithambile njenge-cottage, i-ricotta, noma ushizi kakhilimu awunikeli cishe uvithamini D (,,).

Ezinye izinhlobo zingabuye ziqiniswe nge-vitamin D, futhi lokhu kuzokhonjiswa kwilebula noma kuhlu lwezithako.

Ushizi uwumthombo wemvelo kavithamini D, noma ngabe ungamanani amancane kakhulu. UCheddar, uFontina noMonterey baziqhayisa kancane.

5. Ukudla okuqinisiwe

Yize okunye ukudla ngokwemvelo kunamanani amancane kavithamini D, imikhiqizo ehlukahlukene iyaqiniswa nalesi sakhi. Yize izindinganiso zokuqinisa zihluka ngezwe, okumbalwa kwalokhu kudla kufaka:

• Ubisi lwenkomo. Ngokuya ngezwe ohlala kulo, ungalindela inkomishi eyodwa yobisi (240 ml) yobisi ukuthi iqukathe kufika ku-120 IU (3 mcg) kavithamini D (,).
• Iziphuzo zeNondairy. Izitshalo zobisi ezifana nesoy, ilayisi, i-hemp, i-oat, noma ubisi lwe-alimondi - kanye nejusi lewolintshi - zivame ukuqiniswa ngamanani afanayo kavithamini D njengobisi lwenkomo. Banganikeza kufika ku-100 IU (2.5 mcg) kavithamini D ngenkomishi eyodwa (240 ml) (,,,).
• I-yogurt. Amanye ama-yogurts obisi ne-nondairy aqiniswe ku-vitamin D, anikeza cishe i-52 IU (1.3 mcg) yale vithamini ngama-ounces angu-3.5 (100 amagremu).
• Tofu. Akuwona wonke ama-tofus aqinisiwe, kepha lawo anikezwa cishe i-100 IU (2.5 mcg) ngama-ounces angu-3.5 (100 amagremu) (,).
• Izinhlamvu ezishisayo nezibandayo. Izinhlamvu ze-oatmeal nezilungele ukudliwa zivame ukuqiniswa nge-vitamin D, ne-1/2 inkomishi (120 amagremu) ehlinzeka kuze kufike ku-120 IU (3 mcg), kuya ngohlobo (,,).
• Imajarini. Ngokungafani nebhotela, engavikelekile ngokujwayelekile nge-vitamin D, izinhlobo eziningi zemargarini zengeza lesi sithako. Isipuni esisodwa (amagremu ayi-14) imvamisa sinikela ngama-20 IU (0.5 mcg) ().

Ngenxa yezindinganiso ezingavumelani zokuqinisa phakathi kwamazwe, ukuhlola uhlu lwezithako zokudla noma ilebula lokudla okunempilo kuhlala kuyindlela engcono yokuqinisekisa ukuthi iqiniswe yini ku-vitamin D nokuthi iqukethe malini.

Ukudla neziphuzo eziningi ezivamile, kufaka phakathi ubisi nobisi lwe-nondairy, kanye nokunye okusanhlamvu, kuqiniswe ngovithamini D. Ngenxa yokuthi amazinga ayahluka phakathi kwamazwe, kungcono ukufunda ilebuli ngokucophelela.

6. Izithasiselo

Uma ukhathazekile kungenzeka ukuthi awutholi i-vitamin D eyanele ekudleni kwakho, izithasiselo zingasebenza njengomthombo onokwethenjelwa nohambisanayo. Lokhu kuza ngezindlela ezimbili ():

• Uvithamini D2: imvamisa evunwa kwimvubelo noma kumakhowe avezwe emisebeni ye-UV
• Uvithamini D3: imvamisa itholakala ku-oyili wezinhlanzi noma uboya bezimvu, ngamafomu we-vegan asanda kwakhiwa kusuka ku-lichen

Lapho ithathwa ngemithamo emikhulu engama-50,000 IU (1,250 mcg) noma ngaphezulu, uvithamini D3 ubonakala usebenza ngempumelelo ekukhuliseni nasekulondolozeni amazinga aphezulu egazi kavithamini D kune-D2.

Kodwa-ke, uma ithathwa ngamanani amancane, nsuku zonke, inzuzo ye-D3 ngaphezulu kwe-D2 ibonakala incane kakhulu ().

Ungatshela ukuthi yiluphi uhlobo isengezo sakho esiqukethe ngokufunda ilebula. Izengezo eziningi ezithathwe nge-lichen ezithathwe nge-lichen nazo zengeza ukuqinisekiswa kwe-vegan.

Ngoba uvithamini D uncibilikile emafutheni, ukuwudla nokudla okunamafutha kungasiza ekwandiseni ukumuncwa kwawo ().

Khumbula ukuthi i-Reference Daily Intake (i-RDI) ingama-400-800 IU (10-20 mcg), kuya ngezinto ezifana nobudala nokukhulelwa. Ukudlula lokhu kukalwa isikhathi eside akunconyiwe, ngoba kungadala ubuthi ().

Izimpawu zobuthi bukavithamini D zingabandakanya ukudideka, ubunzima bokugxila, ukucindezeleka, ubuhlungu besisu, ukuhlanza, umfutho wegazi ophakeme, ukulahleka kwezindlebe, i-psychosis, kanye - ezimweni ezimbi kakhulu - ukwehluleka kwezinso nekhoma ().

Izithasiselo zingumthombo onokwethenjelwa nongaguquguquki kavithamini D. Zidliwa kahle kakhulu ngokuhlanganiswa nokudla okunamafutha futhi akufanele zithathwe ngamanani adlula i-RDI isikhathi eside.

Okubalulekile

Yize uvithamini D edlala izindima ezimbalwa ezibalulekile emzimbeni wakho, zimbalwa izidlo eziqukethe ngokwemvelo - futhi imithombo yemifino noma ye-vegan incane kakhulu.

Ukuchitha isikhathi ekukhanyeni kwelanga kuyindlela enhle yokuthuthukisa amazinga akho, kodwa lokhu akunakwenzeka kuwo wonke umuntu.

Kanjalo, ungazama ukudla okufana namakhowe asendle, izikhupha zamaqanda, noma izinto ezinothiswe ngovithamini D. Izithasiselo kungenye indlela.

Uma ukhathazekile ngokuthi ungaba namazinga aphansi ale vithamini, khuluma nomhlinzeki wakho wezokunakekelwa kwempilo.