Eyona ndima yaziwayo ivithamin D yile yamathambo omeleleyo kwaye asempilweni. Kwaye kunjalo inegalelo elikhulu ekufunxweni kwecalcium ngomzimba
Kodwa iyayenza neminye imisebenzi, njengokufunxa i-phosphorus. Ikwabonisa izibonelelo zempilo, ezinje ukunciphisa uxinzelelo lwegazi kunye nokuthintela izifo ezininzi, nangona kule nkalo yokugqibela kufuneka ezinye izifundo.
Ukutya okune-vitamin D
Umzimba uzenzela ivithamin D xa isikhumba esingenanto sidibana nemitha yelanga, nangona oko kungonelanga. Nangona kungekho zininzi, nazo kufuneka uthembele ukutya okuthile, ngolu hlobo lulandelayo:
- Salmon
- Tuna
- Umlawuli
- Imackerel
- Isadini
- Umpakathi weqanda)
- Amakhowa
- Ioli ye-Cod yesibindi
- Ubisi, ukutya okuziinkozo kunye nokunye ukutya okuqinileyo
Isidlo sakusasa lithuba elihle lemihla ngemihla lokufumana idosi elungileyo yevithamin D, kuba ishishini lokutya longeza inani elikhulu leemveliso eziqhelekileyo zoku kutya, njengobisi, ijusi yeorenji, iisiriyeli, isonka kunye neeyogathi. Qinisekisa oku ngokujonga iilebheli zemveliso.
Zithini izibonelelo ze vithamin D
Ukujonga inqanaba lakho le-vitamin D, uvavanyo lwegazi olwaneleyo lwanele. Abanye oogqirha bajonga ii-nanograms ezingama-20 ngeemililitha ezaneleyo, ngelixa abanye bakholelwa ukuba kufuneka kufikelelwe kwiinanograms ezingama-30 ukuze kufunyanwe izibonelelo zezempilo ezipheleleyo zesisondlo.
Ukomeleza amathambo
Ukufumana okwaneleyo ebomini bakho bonke kunceda ukugcina amathambo akho omelele. Kwaye enye yeendima zayo kukunceda umzimba ukuba uthathe i-calcium ekudleni. Esi sibini senza i-vitamin D kunye ne-calcium kubaluleke ngokukhethekileyo ebantwaneni nasebekhulile.
Abantwana bayayidinga ukuze bakhe amathambo omeleleyo kwaye bathintele ii-rickets, isifo esinokukhokelela kwimilenze ekhubazekileyo kunye nobuthathaka kuwo onke amathambo ngokubanzi. Inceda abantu abadala ukuba bathintele ukwaphuka kwamathambo. Amathambo aba buthathaka njengoko ekhula, kodwa ngokuthatha i-calcium eyaneleyo kunye novithamini D ahlala omelele, anciphisa umngcipheko wokophuka.
Ukunciphisa uxinzelelo lwegazi oluphezulu
Izibonelelo zesondlo esisichaphazelayo ngeli thuba ngokunxulumene noxinzelelo lwegazi zinokuhambelana ukwehla kwehomoni ebizwa ngokuba yi-renin, ekukholelwa ukuba idlala indima kuxinzelelo lwegazi.
I-Vitamin D kunye ne-Multiple Sclerosis
Abaphandi bafumene unxibelelwano phakathi kwelanga, amanqanaba e-vitamin D kunye ne-MS. Esi sifo se-autoimmune esonakalisa imithambo-luvo siqhelekile kude ne-equator enelanga.. Ukongeza, olunye uphando lufumene isiphako semfuza esikhokelele kumanqanaba asezantsi e-vitamin D kunye nomngcipheko owandayo we-MS. Nangona kunjalo, abukabikho ubungqina obaneleyo bokukhomba ku-vitamin D njengonyango okanye unyango lwe-Multiple Sclerosis.
Vitamin D kunye neswekile
Yitya ukutya okunotye ivithamin D inokukunceda ukuthintela uhlobo 1 kunye nohlobo 2 lweswekile, kuba ezinye izifundo zifumene ubudlelwane phakathi kwesi sifo kunye namanqanaba asezantsi esi sondlo.
Vitamin D kunye neCancer
Izifundo zamva nje zibonisa ukuba abantu abanamanqanaba aphezulu evithamini D egazini labo banokuba nalo mancinci amathuba okuba abe nomhlaza ikholoni, iprostate kunye nesifuba kunabanye.
Vitamin D kunye nesifo sentliziyo
Amanqanaba asezantsi ale vithamini adityaniswe nomngcipheko okhulayo wokuhlaselwa sisifo sentliziyo, ukubetha nesifo sentliziyo. Nangona kunjalo, akucaci nokuba ukonyusa ukungenisa kwakho ivithamin D kunciphisa umngcipheko wentliziyo okanye ingakanani into efunekayo. Endaweni yoko, into esiyaziyo kukuba amanqanaba aphezulu kakhulu anokonakalisa imithambo yegazi kunye nentliziyo.
I-Vitamin D kunye ne-Dementia
I-Vitamin D inokudlala indima ethile kwisifo sengqondo esixhalabisayo. Izifundo zenziwe ezibonisa ukusilela kwayo njengenye yezizathu ezinokubangela ukungaphumeleli kwimemori, ingqalelo kunye nokuqiqa kubantu abadala.
Ziintoni iimpawu zokunqongophala kukavithamini D
Kuba akukho kuninzi phakathi kokutya kunye nokukhanya kwelanga kuthwala umngcipheko ngakumbi kuneenzuzo, Abantu abaninzi banengxaki yokunqongophala kukavithamini D.
Ngokubanzi, ukuba namaqondo asezantsi ale vithamini akubangeli zimpawu, ngaphandle kokuba kukusilela okukhulu. Kule meko, imiqondiso ibandakanya ubuthathaka bemisipha, iingxaki zehomoni kunye nentlungu yethambo. Esi sifo saziwa njenge-osteomalacia kwaye siphawuleka ngokuthamba kwamathambo.
Xa kusilela kakhulu ebantwaneni, iimpawu zamathambo athambileyo nazo ziyenzeka. Inokukhokelela nakwii-rickets kunye neengxaki zamathambo.
Kukho izinto ezonyusa umngcipheko wokukhula kwe-vitamin D, kubandakanya oku kulandelayo:
- Unokuba ngaphezu kwe-50 iminyaka
- Hlala kwindawo engenelanga
- Ulusu olumnyama
- Ukutyeba kakhulu, ukutyeba kakhulu, okanye ukwenza utyando ngokudlula kwisisu
- Ukunganyamezelani kobisi okanye ukunganyamezelani kwe-lactose
- Izifo zesibindi okanye zokugaya ukutya, ezifana nesifo sikaCrohn okanye isifo se-celiac
Ukuba ufuna ukwandisa amanqanaba akho e-vitamin D, ugqirha wakho unokumisela amayeza.
Ndifuna iVithamini D engakanani?
Abantu abadala banconyelwa ukufikelela kuma-600 IU (iiyunithi zamanye amazwe) ivithamin D ngemini. Kwimeko yabo baneminyaka engaphezulu kwama-70 ubudala, iimfuno zabo zikhulu, zifikelela kuma-800 IU.
Nangona ukuthatha iidosi eziphezulu kungeyongozi, ukugqitha kwi-4.000 IU ngemini kungabeka umngcipheko empilweni, ngokweengcali. Kwiidosi eziphezulu kakhulu, inokuphakamisa inqanaba le-calcium, ibangele ukonakala kwimithambo yegazi, entliziyweni nasezintso.
Ngokumalunga naleyo ifunyenwe elangeni, ukuba ithathwa ixesha elide, kuyafika apho umzimba uyeka ukuvelisa ngakumbi, yiyo loo nto kungekho ngozi ngaloo ndlela. Nangona kunjalo, umntu kufuneka alumkele ukubonakaliswa kakhulu, njengoko inyusa umngcipheko womhlaza wolusu. Ngayiphi na imeko, khumbula ukuhlala usebenzisa umkhuseli.