Ungayishisa kanjani ilanga ukukhiqiza u-Vitamin D omningi

-Delile

• Isikhathi esihle sokugcotshwa yilanga
• Kwenzekani uma untula uvithamini D

Ukukhiqiza uvithamini D ngokuphepha, kufanele ushiswe yilanga okungenani imizuzu engu-15 ngosuku, ngaphandle kokusebenzisa i-sunscreen. Ngesikhumba esimnyama noma esimnyama, lesi sikhathi kufanele kube imizuzu engama-30 kuya ehoreni elilodwa ngosuku, ngoba isikhumba simnyama, kuba nzima kakhulu ukukhiqiza uvithamini D.

UVitamin D uhlanganiswa esikhunjeni ngokuphendula ukuvezwa yimisebe yelanga ye-ultraviolet B (UVB) futhi ingumthombo oyinhloko wale vithamini emzimbeni, njengoba ukudla okunothe ku-vitamin D, njengezinhlanzi nesibindi, kunganikezeli okudingekayo nsuku zonke inani lale vithamini. Thola ukuthi yikuphi ukudla ongakuthola ku-vitamin D.

Isikhathi esihle sokugcotshwa yilanga

Isikhathi esihle kakhulu sokugeza ilanga nokukhiqiza uvithamini D kulapho umthunzi womzimba ungaphansi kobude bawo, obuvame ukwenzeka phakathi kuka-10 ekuseni no-3 ntambama. Kodwa-ke, kubalulekile ukugwema ukutholakala elangeni isikhathi eside ngezikhathi ezishisayo kakhulu zosuku, imvamisa phakathi kuka-12 emini no-3 ntambama, ngenxa yengozi yomdlavuza wesikhumba. Ngakho-ke, kungcono ukushisa ilanga phakathi kuka-10 ekuseni no-12pm, ngokulinganisela ukugwema ukusha, ikakhulukazi ngemuva kuka-11am.

Izinga likavithamini D elikhiqizwa ngumuntu lincike ezintweni eziningana, njengesifunda lapho ahlala khona, inkathi, umbala wesikhumba, imikhuba yokudla kanye nohlobo lwezingubo ezisetshenziswayo. Ngakho-ke, ngokujwayelekile, ukuvezwa cishe komzimba ongu-25% womzimba elangeni kuyakhonjiswa, okusho ukuthi, ukuveza izingalo nemilenze elangeni, cishe imizuzu emihlanu kuya kwengu-15 ngosuku.

Ukukhiqiza kahle uvithamini D, kuyadingeka ukushiswa yilanga okungenani imizuzu eyi-15 ngesikhumba esikhanyayo nemizuzu engama-30 kuya ehoreni elilodwa ngesikhumba esimnyama. Ukugeza ilanga kufanele kwenziwe ngaphandle, ngesikhumba esidalulwe kakhulu futhi ngaphandle kwezithiyo njengamawindi emoto noma i-sunscreen, ukuze imisebe ye-UVB ifinyelele ngqo enanini elikhulu lesikhumba.

Izingane kanye nabantu asebekhulile nabo badinga ukushiswa yilanga nsuku zonke ukuvimbela ukushoda kukavithamini D, kodwa-ke, ukunakekelwa okukhethekile kufanele kwenziwe nabantu asebekhulile, ngoba badinga okungenani imizuzu engama-20 elangeni ukukhiqiza inani elanele lale vithamini.

Kwenzekani uma untula uvithamini D

Imiphumela eyinhloko yokushoda kukavithamini D yile:

• Ukwenza buthakathaka kwamathambo;
• I-osteoporosis kubantu abadala nasebekhulile;
• I-Osteomalacia ezinganeni;
• Ubuhlungu bemisipha nobuthakathaka;
• Ukwehla kwe-calcium ne-phosphorus egazini;

Ukutholakala kokushoda kukavithamini D kwenziwa ngokuhlolwa kwegazi okubizwa nge-25 (OH) D, lapho amanani ajwayelekile angaphezu kuka-30 ng / ml. Yazi ukuthi yini engadala ukuntuleka kukavithamini D.

Buka le vidiyo elandelayo futhi uthole ukuthi yikuphi ukudla okufaka isandla ekwandeni kukavithamini D: