I-Vitamin D iyisici esibalulekile empilweni yomuntu: ngenxa yokuntuleka kwayo, amathambo ahlupheka futhi ahlukunyezwe, izifo zesikhumba zingathuthuka futhi ukuzivikela kungadlulela. Kodwa-ke, lokhu akusho ukuthi udinga ukugijimela ngokushesha ekhemisini ngembiza yamathebulethi - i-vitamin D itholakala emikhiqizweni eminingi, futhi ngaphandle kwalokho, umthombo wayo wamahhala uvame ukutholakala kithi.
Umthombo omuhle kakhulu wevithamini D
Ngaphambi kokuba siqhubeke nombuzo wokuthi yikuphi ukudla okuqukethe i-vitamin D, sizohlaziya umthombo wayo ongcono. Iqiniso lokuthi umzimba womuntu uyakwazi ukuzimela ngokuzimela le vivini ngaphansi kwethonya elangeni. Yingakho izakhamuzi zasenyakatho ngokuvamile zingenayo i-vitamin D futhi zidinga imikhiqizo ecebile kuyo.
Ukuze unciphise ukudla kwamavithamini D nsuku zonke ekudleni ngesigamu, amahora ambalwa ngosuku ozochitha ngaphansi kwelanga. Kulokhu, ukuhlanganiswa kwevithamini kudlula ngokwengeziwe kubantu ngabanye:
- intsha;
- ngesikhumba esihle;
- esendaweni ehlanzekile ngokwemvelo;
- ngesikhathi sekuseni nje noma ngemva kokushona kwelanga.
Yiqiniso, ebusika, ukuvuthwa kwe-vitamin D kunzima ukuhlela, kodwa ungayifaka emisebeni yokufakelwa kwe-solarium. Kubalulekile ngesikhathi esifanayo ukuqonda ukuthi akusilo ukuvakashelwa nsuku zonke okushiwo: kwanele izikhathi ezimbalwa ngenyanga. Ukwenza okusele kokudla kwansuku zonke, kusadingeka uthathe ukudla okuqukethe i-vitamin D.
Yikuphi ukudla okuqukethe i-vitamin D?
Emvelweni wezinto zokudla, okuqukethwe kwe-vitamin D kuphezulu kakhulu, okusho ukuthi wonke umuntu angathola indlela eyamukelekayo yokudla le vithamini elihle ngokudla. Ukugxila kule mikhiqizo kufanele kunikelwe ngenkathi ebandayo, lapho i-vitamin D ekudleni ibe yindlela yokuthenga kuphela. Ngakho, iqukethe i-vitamin D emikhiqizo:
- imikhiqizo yobisi omuncu, ikakhulukazi i-cottage shizi kanye noshizi;
- imifino nebhotela;
- izikhumba eziluhlaza zamaqanda;
- izilwane zasolwandle eziningi, kuhlanganise nezinhlanzi zesibindi (ikakhulukazi i-halibut, i-cod);
- izinhlanzi ezinamafutha ezinhlanzi - i-herring, i-tuna, i-mackerel, i-mackerel (kanye namafutha wezinhlanzi);
- amazambane, iparsley;
- amakhowe;
- imbewu kanye namantongomane;
- i-oatmeal porridge;
- izinambuzane, imifino ye-dandelion, i-horsetail, i-alfalfa.
Kubalulekile ukuqaphela ukuthi kunzima ukuthi izitshalo zingadluli ekudleni kwazo futhi zingabi nezinkinga: kuhlobo luni lokudla okungu-vitamin D futhi lukhona emalini amaningi, ngakho-ke kuzilwane. Yingakho, okungenani, kuyadingeka ukwengeza amafutha wezinhlanzi ekudleni (ngenhlanhla, manje ikhishwa ngesimo esikhethekile, esingavumeli ukunambitheka kwayo ukuba kume endleleni yokusebenzisa kwayo).
Ngubani odinga i-vitamin D ekudleni?
Kuphi imikhiqizo kunevithamini D, sithole. Futhi manje sizohlaziya ngokuningiliziwe izimpawu nezifo, lapho kudingeka khona ukuqapha ukudla okuvamile kwaleli vithamini ekudleni.
Isibonakaliso sokuqala sokuthi i-vitamin D ayanele, izifo ezinjenge-rickets kanye ne-osteomalacia. Kodwa-ke, ukuqonda ukuthi unesidingo salesi sici, ungakwazi futhi hhayi ngenxa yezibonakaliso ezinzima:
- ukulahlekelwa kwesisindo ngokuzumayo
- ukulala;
- ukulahlekelwa kwesifiso;
- ukuzwa okuvakalayo okuvutha emlonyeni nasemqaleni;
- ukuwohloka kombono.
Uma unesibonakaliso esisodwa noma ngaphezulu, qaphela ukuthi kunesifo sokuthi ukugula kwakho kudinga ukwelashwa ku-salon yokuncibilikisa noma nge-supplements ekhemisi, noma nje ukwandisa ukungena kwe-vitamin D ekudleni. Uma usuku ngalunye lufaka phakathi ekudleni noma yikuphi ukudla ngezithelo ezicebile kule vithamini, inkinga izoshesha ngokushesha futhi kalula.