Ehlobo kulula ukuthola i-vitamin D eyanele emini, eyaziwa nangokuthi "i-vitamin yelanga." Kodwa lapho kufika ubusika, amahora okukhanya emini aba mafushane futhi uhambo luba nomthunzi. Kungenzeka ukuthi sibheka ukuthi singangeza yini izithasiselo noma ukudla ngale mineral.
Umzimba ukhiqiza uvithamini D ngokwemvelo lapho ubekwe elangeni eliqondile. Singathola futhi uvithamini D ekudleni okuthile nasezithasiselweni ukuze siqinisekise amazinga anele evithamini egazini. I-Vitamin D inemisebenzi eminingana ebalulekile. Ukuthola okwanele kubalulekile ekukhuleni okujwayelekile kanye nokukhula kwamathambo namazinyo, kanye nokwenza ngcono ukumelana nezifo ezithile.
Iyini i-vitamin D?
Le ndoda ine-vitamin amafutha ancibilikayo Idlala izindima eziningi emzimbeni, futhi ihlanganisa amavithamini D1, D2, no-D3. Ungase ujwayelene nayo ngokulawula kwayo esakhiweni samathambo, kanti nakuba amathambo aqinile ebalulekile kubasubathi, i-vitamin D nayo iyadingeka ukuze Ukuthatha i-calcium nokusebenza kwemicu yemisipha enyakazayo. Iphinde iguqule izakhi zofuzo ezingaphezu kuka-2.000 ezibandakanyeka ekukhuleni kwamangqamuzana, ukusebenza kwamasosha omzimba, kanye nokwakheka kwamaprotheni.
Uma sibheka ukudla okunemithamo emikhulu yale mineral, ungadla:
- Izinhlanzi ezinamafutha, njenge-salmon
- I-trout yothingo
- ubisi oluqinisiwe
- Okusanhlamvu okuqinisiwe
- amaqanda ngezikhupha
- Amakhowe amhlophe aluhlaza adalulwe ekukhanyeni kwe-ultraviolet
- Imikhiqizo yobisi efana neyogathi noshizi.
- Ijusi yewolintshi eqinisiwe
Umthamo onconyiwe
Ukudla okunconyiwe kwansuku zonke kukavithamini D ngu-600 IU/ngosuku ezinganeni nakubantu abadala abafika eminyakeni engama-70 ubudala. Kodwa-ke, ochwepheshe abaningi bayangabaza ukuthi leli nani lanele yini, ikakhulukazi emisebenzini ngaphandle kwempilo yamathambo nokusebenza kwezemidlalo.
Kunconywa phakathi 1.500 kanye ne-2.000 IU al usuku kubantu abangakutholi ukukhanya elangeni okwanele ngaphandle kwesivikelo, esilingana nesihlanu (kubantu abakhanyayo noma abanebala elikhanyayo) nemizuzu engama-30 (yabanebala elinsundu) emini yasemini ezingalweni, emilenzeni, nasemhlane izikhathi ezimbili noma ezintathu isonto ngaphandle kokuvikela ilanga.
Siyazi ukuthi ukushisa kwelanga ezinyangeni zasebusika kungaba nzima, ikakhulukazi engxenyeni esenyakatho yeSpain, ngoba kunokukhanya kwelanga okuncane futhi abantu bagqoka izingubo ezihlukahlukene ukuze bafudumale. Akukhona ukuthi udinga ukwandisa ama-IU akho ebusika noma, kodwa kunalokho kuzoba nzima ukuthola uvithamini D owanele ekukhanyeni kwelanga kuphela.
Abasubathi abangakutholi ukuchayeka elangeni okuvamile kufanele babe nohlelo olukhona lwale vithamini eyengeziwe noma inhlanganisela yevithamini D yokudla kanye nesengezo. ukusetshenziswa kwe ukudla okuqinile noma i-multivitamin i-vitamin D evamile iyodwa cishe ayanele ukugcina izinga elanele likavithamini D.
Phatha eyodwa ukudla okunomsoco, equkethe izilinganiso ezidingekayo zezinhlanzi ezinamafutha, kwanele ukuhlangabezana nezidingo ze-vitamin D ezitholakala ngokudla. Ngaphezu kwalokho, shisa ilanga imizuzu engu-15 ngosuku Kuzoqinisekisa ukuthi sifinyelela izinga elidingekayo. Khumbula ukuthi lo mbukiso usekuseni noma ntambama, ngoba okuhle ukuthi ukwenze ngaphandle kokuvikela ilanga, ukuze uthole izinzuzo. Khumbula ukuthi inani laleli vithamini onikela ngalo emzimbeni wakho livela ngokuqondile ekukhanyeni kwelanga. Futhi, okwesibili, uzokwenza ngokudla.
Izinzuzo
I-Vitamin D inenqwaba yezinzuzo, eyaziwa kakhulu ukubamba iqhaza kwayo ekwakhiweni kwamathambo. Nokho, ngezansi, sizochaza eminye imisebenzi ebalulekile elibamba iqhaza kuyo.
Kuqinisa amathambo
Mhlawumbe enye yezinzuzo ezivelele kakhulu zale vithamini kuyoba ukuvimbela i-osteoporosis. Le vithamini inesibopho sokumuncwa kwe-calcium ne-phosphorus emathunjini. Lokhu kumuncwa kuzoba yisinqumo esibalulekile sokuthi i-calcium ifinyelele emathanjeni ngendlela efanele.
Ngaphezu kwalokho, uvithamini D unesibopho sokuvimbela i-calcium eningi ekukhishweni ngezinso.
Ukumelana ne-insulin
Ngokocwaningo, ukuntula uvithamini D kuhlotshaniswa namathuba aphezulu okuba nesifo sikashukela. Lolu cwaningo, ngokuhlaziya izinto eziphilayo ezivela kubantu ababenesifo sikashukela, lwathola amazinga aphansi kavithamini D uma kuqhathaniswa nezinto eziphilayo ezazinamazinga eglucose avamile.
Ngakho-ke, i-vitamin D ingathonya i-metabolism ye-glucose yegazi. Ngokulandelayo, amazinga ashoda kavithamini D ahlotshaniswa nokumelana ne-insulin okukhulu.
umsebenzi wemisipha
Ocwaningweni lwakamuva, i-vitamin D ifundwe ngokubandakanyeka kwayo ekusebenzeni kwemisipha yamathambo. Kuye kwenzeka ukuphetha ngokuthi inani elanele lixhunyaniswa nokuthuthukiswa kwekhwalithi yemisipha. Ngaphezu kwalokho, ukubandakanyeka kwe-vitamin D ekusebenzeni kwe-protein synthesis kuye kwafundwa.
Nakuba ukuba ne-vitamin D eyanele kubalulekile ekugcineni amathambo enempilo, ukulayisha ngomshini nakho kuyisici esibalulekile. Imithwalo ekhiqizwa ukuhamba nokugijima ibalulekile ngoba idlala indima ebalulekile ezinkambisweni zamaselula ezilawula ukugcinwa kwamathambo.
Nakuba isimiso sokuzivocavoca (ukugijima nokuqeqeshwa kwamandla, isibonelo) singasiza ukuvikela ekulahlekelweni kwamathambo, ukudla nakho kungaba nomthelela. Ukuze sithole inani elanele likavithamini D ekudleni, sizobheka ukudla okufana ne-swordfish, i-salmon, i-tuna, ubisi, iyogathi, amaqanda, noshizi. Akudingekile ukudla uvithamini D ngaphezu kokunconywa (600 IU ngosuku).
Impilo yenhliziyo
I-Vitamin D ifundwe ngokubaluleka kwayo empilweni yenhliziyo nemithambo yegazi. Ukuntula kwayo kuye kwaxhunyaniswa nengozi eyengeziwe yesifo senhliziyo nemithambo yegazi.
Phakathi kwedatha etholwe kwezinye izifundo, singabona ukuthi ukushoda kwalesi sidakamizwa kwandisa ingozi yesifo senhliziyo ngama-42%, kanye nengozi yokuhlaselwa yinhliziyo ngama-49-60%.
Yehlisa ukudangala
Ucwaningo luye lwabonisa ukuthi uvithamini D angase adlale indima ebalulekile ekulawuleni isimo sengqondo nokwehlisa ingozi yokucindezeleka.
Olunye ucwaningo lwathola ukuthi labo ababenemizwa engemihle abathola izithako ze-vitamin D baphawula ukuthuthukiswa kwezimpawu. Ukwengezwa kwe-Vitamin D kungasiza abantu abanokucindezeleka nabo abanokuntula kwe-vitamin D. Olunye ucwaningo lwathola amazinga aphansi kavithamini D njengento eyingozi yezimpawu ezinzima ze-fibromyalgia, ukukhathazeka, nokucindezeleka.
Ukwehla kwesisindo
Abantu abanesisindo somzimba esiphezulu banamathuba amaningi okuthi babe namazinga aphansi kavithamini D. Kolunye ucwaningo, abantu abakhuluphele abathola izithasiselo zikavithamini D ngaphezu kokulandela uhlelo lokudla lokunciphisa umzimba balahlekelwa isisindo esiningi namafutha kunamalungu eqembu le-placebo, owalandela uhlelo lokudla kuphela.
Ocwaningweni lwangaphambilini, abantu abathatha izithasiselo ze-calcium ne-vitamin D nsuku zonke balahlekelwa isisindo esiningi kunezifundo ezithathe isithasiselo se-placebo. Abacwaningi basikisela ukuthi i-calcium eyengeziwe novithamini D kungenzeka kube nomphumela wokucindezela ukudla.
Ucwaningo lwamanje aluwusekeli umbono wokuthi le vithamini ibangela ukwehla kwesisindo, kodwa kubonakala sengathi kukhona ubuhlobo phakathi kwe-vitamin D nesisindo.
Ukuntuleka kwe-Vitamin D
Nakuba ukusetshenziswa kokudla okunovithamini D cishe akwanele, le vithamini ingabuye ihlanganiswe esikhumbeni ngemva kokuchayeka elangeni. Kodwa ezinyangeni zasebusika, abantu ngokuvamile bachitha isikhathi esincane bengaphandle futhi bagqoke izingubo eziningi, okwenza ukuchayeka okufanele kube nzima kakhulu.
Abanye futhi basengozini enkulu yokuntula, okuhlanganisa abantu abadala, abanebala elinsundu (ngenxa ye-pigment melanin) nabasubathi abaziqeqeshayo nabaqhudelana ngaphakathi ezindlini.
Ukuhlola amazinga kavithamini D ehlobo noma ekuqaleni kwekwindla ukuze uthole ukuthi siyantula kuyanconywa, ngisho nalapho singathola ukukhanya kwelanga okwengeziwe, ukuze sihlelele izinyanga zasebusika. Kubalulekile ukuba nemikhuba emihle unyaka wonke, singagcini nje ngokuzinakekela ngokweqile ebusika ukuze sigweme ukugula.
Nakuba kungabonakali ukuvumelana kwendawo yonke mayelana nokuntuleka kwe-vitamin D, amazinga aphansi angase ahlotshaniswe nengozi eyengeziwe yokugula okunzima, ukulimala okuvuvukala, ukuphuka kokucindezeleka, ubuhlungu bemisipha kanye nobuthakathaka, nokusebenza kwemisipha engaphansi.
Ngaphezu kwempilo yamathambo namathambo, kuyasiza lawula ukuvuvukala kumasosha omzimba futhi kuthinte amahomoni, ngakho-ke inamandla okuthonya isimo sengqondo. Okokuqala kubalulekile ukusigcina sinempilo lapho senza ukuqeqeshwa kanzima, kanti okwesibili kungathinta ugqozi kanye nesasasa lomdlalo.
Futhi yebo, amazinga aphansi kavithamini D azothinta ukusebenza kwakho. Ukuntuleka kungathinta ukusebenza kwamaphaphu, i-VO2 max. futhi kungathinta ngisho nokugcinwa kwemicu yemisipha esheshayo.