Umthombo obaluleke kakhulu kavithamini D ngaphandle kwelanga

Umthombo obaluleke kakhulu kavithamini D ngaphandle kwelanga

I-Vitamin D iyivithamini ebalulekile edingwa umzimba ukuze uthole i-calcium, ukuthuthukiswa kwamathambo, umsebenzi wokuzivikela omzimba kanye nokukhulula ukuvuvukala. Ukushoda kwe-Vitamin D kungaholela kuma-rickets, amasosha omzimba abuthakathaka, ukwanda kwengozi yomdlavuza, ukukhula kwezinwele okungekuhle, kanye ne-osteomalacia. Ngakolunye uhlangothi, kuyaziwa ukuthi ukumuncwa ngokweqile kwe-calcium ngumzimba ngenxa kavithamini D kungaholela ematsheni ezinso.

Inani lamanje elinconywayo lansuku zonke likavithamini D lingu-20 micrograms, elilingana namayunithi angama-800 wamazwe ngamazwe, ngosuku. Umkhawulo wobuthi kukholakala ukuthi usebangeni lama-250 kuya ku-1000 µg/ngosuku. Kwesinye isikhathi amanani kavithamini D anikezwa ku-IU titer, njengoba i-microgram engu-1 kavithamini D ilingana ne-40 IU, nenani eliphakeme le-4000 IU ngosuku, ukugwema ukunqwabelana kwamatshe ezinso.

Umzimba wenza uvithamini D lapho isikhumba sichayeka ekukhanyeni kwelanga ngakho-ke kuthiwa yivithamini yokukhanya kwelanga. Ukuchayeka elangeni kuwumthombo oyinhloko kavithamini D kubantu abaningi. Kodwa ukukhanya kwelanga kungase kungawusizi umzimba ukuba wenze uvithamini D owanele, kuye ngokuthi inkathi yonyaka nalapho umuntu ehlala khona, futhi abantu abadala ngokuvamile abakwazi ukwenza uvithamini D ongaka.

Ukudla okucebile ku-vitamin D kufaka:
• izinhlanzi
• amaqanda
• Amakhowe achayeka elangeni
• isibindi

I-Vitamin D ayitholakali ngokwemvelo ekudleni okuningi, yingakho ukudla okuningi kuqiniswe nge-vitamin D. Lokhu kusho ukuthi u-vitamin D wengezwe ekudleni okuningi ngenjongo yokwandisa izinzuzo zezempilo.Ukudla okuqiniswe ngovithamini D ngokuvamile kucebile nge-calcium. , Ngokulandelayo:
• ubisi
• Izinto ezithatha indawo yobisi
• Iyogathi
• Ukudla kwasekuseni okusanhlamvu
I-Tofu
• ijusi yewolintshi

Ukwandisa ukumuncwa kwe-vitamin D
Ukumuncwa komzimba kavithamini D lapho kuthathwa nokudla okunamafutha kunganyuka ngo-11-50%. Ukuyithatha ngokudla okukhulu kwandisa ukumuncwa ngo-50%. I-Magnesium idlala indima ebalulekile ekusebenzeni nasekusetshenzisweni kwevithamini D emzimbeni.

Izibikezelo ze-horoscope zika-Maguy Farah zonyaka ka-2023