Ngaba uthatha iVithamin D yakho ngokungalunganga?

Umxholo

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Ukuba sele ubandakanya isongezelelo se-vitamin D kwirejimeni yakho yemihla ngemihla, ukwinto ethile: Uninzi lwethu lunamanqanaba angonelanga e-D-ngakumbi ngexesha lobusika- kwaye uphando kudala lucebisa ukuba amanqanaba aphezulu angadibaniswa nengqele kunye nomkhuhlane uthintelo.

Nangona kunjalo, uphando lwakutshanje kwifayile ye- Journal of Academy of Nutrition kunye Ukutya ibonisa ukuba indlela uthatha idosi yemihla ngemihla inokubaluleka njengokuthatha. Ngapha koko, abaphandi bafumanise ukuba izibonelelo ozivunayo kwivitamin D yongeze kuxhomekeke ekubeni utya kangakanani amanqatha ngesidlo ngasinye. Kuphononongo, amaqela amathathu abantu atye isidlo sakusasa ezintathu ezahlukeneyo: ukhetho olungenawo amafutha, ukhetho olunamafutha aphantsi, kunye nokhetho olunamafutha aphezulu kunye ne-50,000 IU ye-vitamin D-3 yokongeza. Qaphela: Le yidosi enkulu kakhulu, esetyenziswa eklinikhi kwizigulana ezikhetha ukongezwa kube kanye ngenyanga kunedosi yemihla ngemihla. Iingcali zenzululwazi ziyisebenzise kwisifundo kuba ivelisa ukwanda okubonakalayo kwinqanaba le-vitamin D egazini, umbhali ofundayo uBess Dawson-Hughes, M.D. (Kubantu abadala abancinci abasempilweni, i-600 ukuya kwi-800 IU ngemini yanele ngokubanzi, utshilo.)

Iziphumo? Iqela eliye ladla ukutya okunamafutha aphezulu libonise i-32 ipesenti enkulu ye-vitamin D yokufunxa ngaphezu kweqela elidla ukutya okunamafutha.

Njengezinye iivithamini ezinje nge-A, E, kunye ne-K, ivithamin D inyibilika ngamanqatha, ngenxa yoko kufuneka umzimba wakho abanye amanqatha okutya ukuze akwazi ukufunxa izinto ezilungileyo. Ukuqinisekisa ukuba uvuna izibonelelo ezipheleleyo, zama ukubandakanya ukutya okufana namaqanda, iiavokhado, iflakisi, okanye itshizi enamafutha apheleleyo okanye iyogathi (ibhonasi, ideri ihlala ivithamin D yomelele!) Kwisidlo osityayo kunye ne-sushine vitamin yakho.

Uphengululo lwe