Owona mthombo ubalulekileyo wevithamin D ngaphandle kwelanga

Owona mthombo ubalulekileyo wevithamin D ngaphandle kwelanga

I-Vitamin D yivithamin eyimfuneko efunwa ngumzimba ukufunxa i-calcium, ukuphuhliswa kwamathambo, ukusebenza komzimba kunye nokunciphisa ukudumba. Ukunqongophala kweVithamin D kunokukhokelela kwiirickets, amajoni omzimba abuthathaka, umngcipheko womhlaza, ukukhula kakubi kweenwele, kunye ne-osteomalacia. Kwelinye icala, kuyaziwa ukuba ukufunxa kakhulu kwe-calcium ngumzimba ngenxa yevithamin D kunokukhokelela kumatye ezintso.

Ixabiso langoku elinconywayo lemihla ngemihla le-vitamin D yi-20 micrograms, elilingana neeyunithi ze-800 zamazwe ngamazwe, ngosuku. Umda wetyhefu kukholelwa ukuba ukuluhlu lwama-250 ukuya kwi-1000 µg/ngosuku. Ngamanye amaxesha ixabiso le-vitamin D linikezelwa kwi-IU titer, njengoko i-microgram ye-vitamin D ilingana ne-1 IU, kunye nobuninzi be-40 IU ngosuku, ukuphepha ukuqokelela kwamatye ezintso.

Umzimba wenza ivithamin D xa ulusu lusesichengeni sokukhanya kwelanga kwaye ke lubizwa ngokuba yivithamin yelanga. Ukukhanya kwelanga ngowona mthombo we-vitamin D kubantu abaninzi. Kodwa ukukhanya kwelanga kusenokungawuncedi umzimba ukuba wenze ivithamin D eyaneleyo, kuxhomekeka kwixesha lonyaka kunye nendawo ahlala kuyo umntu, yaye abantu abakhulileyo ngokufuthi abakwazi ukwenza ivithamin D eninzi.

Ukutya okutyebileyo kwivithamin D kubandakanya:
• intlanzi
• amaqanda
• Amakhowa abekwe elangeni
• isibindi

I-Vitamin D ayifumaneki ngokwemvelo kwizinto ezininzi zokutya, yingakho ukutya okuninzi kuqiniswe nge-vitamin D. Oku kuthetha ukuba i-vitamin D yongezwe kukutya okuninzi ngenjongo yokwandisa inzuzo yezempilo Ukutya okuqiniswe nge-vitamin D ngokuqhelekileyo kutyebile kwi-calcium. , ngoku Landelayo:
• ubisi
• Izinto ezithatha indawo yobisi
• Iyogurt
• I-breakfast Cereal
Tofu
• isiselo se-orenji

Ukonyusa ukufakwa kwevithamin D
Ukufunxa umzimba we-vitamin D xa uthathwa ngokutya okunamafutha kunokwandiswa nge-11-50%. Ukuyithatha ngesidlo esikhulu kwandisa ukufunxa ngama-50%. I-Magnesium idlala indima ebalulekileyo ekusebenzeni nasekusebenziseni i-vitamin D emzimbeni.

Uqikelelo lukaMaguy Farah lwehoroscope yonyaka ka-2023