I-Vitamin D, noma i-calciferol - isixhumanisi esihlangene kulayini lwamavithamini, okungekho emzimbeni womuntu, angaphazamisa kakhulu umsebenzi wezinhlaka nezinhlelo. Ngakho-ke, ukuze umzimba usebenze ngokugcwele, ukudla kwabantu bonke ubudala kufanele kuhlanganise ukudla okuqukethe i-vitamin D.
Izinzuzo zikaVithamini D
Umsebenzi oyinhloko kavithamini D ukusiza inqubo yomzimba nokufaka i-calcium. Wonke umuntu uyazi ukuthi ngaphandle kwalesi sici samakhemikhali, ukwakheka kahle kwamazinyo namathambo akunakwenzeka. Ngakho-ke, i-calciferol ibaluleke kakhulu emzimbeni okhulayo wezingane.
I-Vitamin D ibhekene nesimo esinempilo sesikhumba. Iyakhuthaza itching, inciphisa ukuvuvukala nokubomvu esikhumbeni, futhi ivikela nokubonakala kwazo zonke izifo zesikhumba, isibonelo, i-psoriasis.
Kubaluleke kakhulu ukuba udle ukudla okuqukethe i-vitamin D, ngoba lokhu kuvimbela ukukhula kwamangqamuzana omdlavuza futhi kuvimbela ukuba bangathuthuki. Futhi, le vithamini igcina ikhono legciwane le-thyroid, isimiso sezinzwa nesifo senhliziyo. I-calciferol engenakudingeka futhi iqinise imisipha, futhi ilawule i-conjunctivitis, futhi ithuthukise ukuzivikela.
Kumele ufake ukungena kwemenyu yansuku zonke okuqukethe i-vitamin D uma izinkinga ezilandelayo zenzeka:
- ubuhlungu emajoyini;
- i-excitability enamandla kakhulu;
- imisipha yomzimba;
- ukulahlekelwa kwesisindo esikhulu;
- ukudla okumbi;
- Ukunciphisa kwamathambo ngokuphuza;
- i-rickets;
- ukukhula kancane kwamazinyo ezinganeni.
Zonke lezi zibonakaliso zibonisa ukuthi umzimba udinga lo vithamini, okusho ukuthi kukhona usongo lokuvela kwezifo ezinzima, ezifana nesifo sofuba, umdlavuza, isifo schizophrenia , njll.
I-Vitamin D ekudleni
Imikhiqizo equkethe i-vitamin D yanele, ngakho-ke noma yimuphi umuntu angakhetha lokho okuhlangabezana nokuthandayo nokuthandayo. Imikhiqizo eyinhloko, ecebile ku-calciferol:
- i-herring;
- ukhilimu omuncu;
- ibhotela;
- ubisi lwe-milk kusuka ku-1 kuya ku-2.5%;
- izikhupha zeqanda;
- saalmon ekheniwe, njll.
Lezi yizona kuphela imithombo evame kakhulu yamavithamini, kodwa uma ubheka itafula elikhethekile ungabona uhlu olubanzi lokudla nge-vitamin D.
I-Vitamin D3
I-Vitamin D inezinhlobo ezimbili eziyinhloko - i-vitamin D2, ne-D3, enegama lesibili elithi "cholecalciferol". I-Vitamin D3 ibhekwa njengento ewusizo kakhulu, ingena emzimbeni ngokudla, futhi ikhiqizwa ukukhanya kwelanga.
I-cholecalciferol iyadingeka ukuze:
- ukuqinisa isimiso sezinzwa;
- ukugcina ingcindezi evamile;
- ukuvuselelwa nokukhula kwamaseli;
- ukugcinwa kombono;
- imisebenzi yokuzala;
- umsebenzi womnyofu wethambo;
- ukuqinisa amathambo.
Ukuntuleka kwevithamini D3 kusongela:
- ukuthuthukiswa kwe-asthma;
- ukungasebenzi kahle emsebenzini wenhliziyo;
- izifo ezivamile zesikhumba;
- ukungasebenzi emaphakheni;
- ukwephulwa kwezinqubo ze-metabolic, okusho ukuthi kunengozi yokukhuluphala;
- ukuhlasela kwenhliziyo nokushaya;
- isifo esihlangene;
- isifo sikashukela nabanye.
Imikhiqizo equkethe i-vitamin D3:
- imikhiqizo yobisi;
- i-cod amafutha esibindi;
- i-tuna;
- i-salmon;
- i-halibut;
- i-mackerel;
- amaqanda;
- i-oatmeal;
- i-parsley.
I-vitamin D3 ingcono kakhulu ifakwe ne-calcium, ukuze umphumela we-cholicalceferol uphumelele kakhulu, kuyadingeka ukuba udle ukudla okuqukethe lezi zinto zombili. Inketho ekahle ubisi lwezinkomo, oluthathwa nge-calcium ne-vitamin D.
Nokho, ngaphezu kwemikhiqizo enale nxenye, kuyadingeka ukuthatha ama-suns, ukuze umzimba ngokwawo udale le vithamini. Uma umuntu engavamile ukuya elangeni, futhi engenakho okwanele kokudla okunikezwa ukudla, kufanele uqale ukusebenzisa amavithamini amakhemikhali akhethekile ukuvimbela ukungabi khona kwalesi sici.
