I -vithamini D iyinvithamini ebalulekile enamafutha anomsoco umzimba wakho odinga ukulawula ukumuncwa kwe-calcium. Ukwehluleka kungabangela amathambo abuthakathaka. Izingane ezingatholi ngokwanele zingaphelela ngesifo esibizwa ngokuthi i-rickets, kanti abantu abadala abanesifo se-vitamin D basengozini enkulu yokuphefumula ngokweqile.
Ukudla okwanele kwamavithamini D nsuku zonke kuvela kuma-Units International (200) kuya ku-600; Kodwa-ke, abanye ochwepheshe bakholelwa ukuthi lezo zinamba kufanele zande.
Ama-ounces amathathu e-salmon aqukethe cishe ama-800 IU, inkomishi yobisi isanda ku-100 IU, kanti enye yokudla okusanhlamvu kwasekuseni ngokuvamile ine-vitamin D. engama-40.
Izimpawu zokuntuleka kweVithamini D
Abantu abane-vitamin D abangakwazi ukuzwa ubuhlungu be-bone kanye nobuhlungu bemisipha nakuba izimpawu zingase zibe mnene ekuqaleni.
Izingane ezinama-rickets zihlushwa amathambo athambile namaphutha ahlasele. Ukuntuleka kwabantu abadala kuyobangela i-osteomalacia, okuyinto eyenza amathambo akho abe buthakathaka. Umhlinzeki wakho wokunakekelwa kwempilo angalawula izivivinyo ezilinganisa amazinga ka-25-hydroxy vithamini D.
Amazinga awanele kavithamini D egazini ahlanganiswe nezinye izimo zempilo ezihlukahlukene ezifana nesifo sikashukela, umfutho wegazi ophakeme, ukuqina kwesibindi kanye nezinye izinhlobo zomdlavuza. Kodwa-ke, ucwaningo olwengeziwe luyadingeka ukuze kutholakale ukuthi i-vitamin D ingavimbela noma iphathe noma yikuphi kwalokhu kuphazamiseka.
Izimbangela zokuntula kweVithamini D
Ukungadli ukudla okuqukethe i-vitamin D futhi ukungatholi ukukhanya kwelanga ngokwanele kungaholela ekutheni i-vitamin D isweleke.
Amantombazane asebelethayo, abadala asebekhulile, abantu abahlala endlini kanye nabantu abanesikhumba esimnyama basengozini enkulu yokuntuleka kwe-vitamin D.
Abantu abanezinkinga zokunakekelwa kwamafutha ngenxa yezimo ezifana nesifo sikaCrohn, i-cystic fibrosis, ukuhlinzwa kwesisu esiswini noma isifo sebindi noma izimo zezinso angeke zithole vithamini D ngokwanele ekudleni kwazo.
Udinga ukushisa kwelanga ukwenza i-vitamin D, kodwa kuthatha imizuzu emihlanu ukuya kwezingama-30 ukukhanya kwelanga ebusweni bakho, izingalo, imilenze noma emuva kabili ngesonto ngaphandle kwesikrini somswakama ukuze kukhuthazwe ukukhiqizwa okwanele kwe-vitamin D. Ukushisa kwelanga ngokweqile kwandisa ingozi yomdlavuza wesikhumba, ngakho-ke kubalulekile ukusebenzisa ilanga lesikrini futhi unciphise ukusetshenziswa kwakho kwemibhede yokuqothula.
I-Vitamin D ayikho ngokwemvelo yokudla okuningi; Kodwa-ke, izinhlanzi ezinamafutha futhi ikakhulukazi i-cod i-vitamin D. zicebile nge-vitamin D. Inyama yesibindi, amaqanda kanye noshizi nawo aqukethe amanani amancane. I-Vitamin D ingeziwe ekudleni okufana nobisi nokudla okusanhlamvu kwasekuseni okuqinisekisiwe.
Ungayithola I-Vitamin D Eningi?
Umzimba wakho ugcina amavithamini amaningi ashukela njengevithamini D, kodwa ukushisa kwelanga ngokweqile ngeke kubangele ubuthi be-vitamin D. Kungaba nzima ukuthola u-vitamin D obuningi ekudleni - ngisho nokudla okuqinisiwe - ngaphandle kokuthi udla amafutha amaningi e-cod.
I-Vitamin D iyatholakala njengesengezo esingaphezu kwe-counter. Kodwa njengoba umzimba wakho ugcina amavithamini amaningi anamafutha amaningi, ukuthatha amavithamini amaningi amaningi kungaholela enobuthi obubangela ukukhwabanisa, ukuhlanza, ukulahlekelwa ukudla, ukuqothulwa, ubuthakathaka nokulahlekelwa isisindo.
Amazinga aphezulu e-vitamin D angaphakamisa izinga lakho legazi le-calcium, okungenzeka kuholele ekudidekeni kwengqondo kanye nemigomo engavamile yenhliziyo.
Ngakho-ke, uma unemibandela yezempilo, kubalulekile ukukhuluma nodokotela wakho ngaphambi kokuthatha izithako ze-vitamin D. Futhi landela izikhombisi-ndlela zelebula ngaphandle kokuthi umhlinzeki wakho wokunakekelwa kwezempilo akutshele ngokuhlukile.
Umthombo:
IHhovisi leziNsiza zeDiary Izikhungo zezeMpilo zeZwelonke. "Iphepha Lokudla Lokudla Ngezidakamizwa: I-Vitamin D." Kufinyeleleke ngo-February 29, 2016. http://ods.od.nih.gov/factsheets/vitamind/.