Leliphi elona xesha lilungileyo lokuthatha iVitamin D? Kusasa okanye kusebusuku?

Umxholo

• Izibonelelo eziyi-101: Vitamin D
• Kutheni le nto abantu kufuneka bongeze?
• Ukungeniswa ngokuBhetele ngokutya
• Ukuyifaka Ekuseni Kwakho
• Ukuyithatha emva kwexesha ngoMhla unokuchaphazela ukulala
• Leliphi ixesha elifanelekileyo lokuLithatha?
• Umgca osezantsi

I-Vitamin D ibaluleke kakhulu i-vitamin, kodwa ifunyenwe kukutya okumbalwa kakhulu kwaye kunzima ukuyifumana ngokutya kuphela.

Njengoko ipesenti enkulu yabemi behlabathi isemngciphekweni wokunqongophala, ivithamin D sesinye sezona zisondlo zixhaphakileyo.

Nangona kunjalo, izinto ezininzi zinokuchaphazela ukusebenza kwayo, kubandakanya ukuba uyithatha nini kwaye uyithatha njani idosi yemihla ngemihla.

Eli nqaku livavanya elona xesha lilungileyo lokuthatha ivithamin D yokwandisa ukufakwa kunye nokusebenza kwayo.

Izibonelelo eziyi-101: Vitamin D

Kutheni le nto abantu kufuneka bongeze?

I-Vitamin D ime ngaphandle kwezinye iivithamini kuba ithathwa njengehomoni kwaye iveliswa lulusu lwakho ngenxa yokukhanya kwelanga ().

Ukufumana i-vitamin D eyaneleyo kubalulekile kwimpilo yakho, njengoko izifundo zibonisa ukuba zingadlala indima ekusebenzeni komzimba, impilo yethambo, ukuthintela umhlaza kunye nokunye (,,).

Nangona kunjalo, i-vitamin D ivela kwimithombo embalwa yokutya-yenza ukuba kube nzima ukuhlangabezana neemfuno zakho ukuba awufumani ukukhanya kwelanga rhoqo.

Kubantu abadala abadala kunye nabantu abanesikhumba esimnyama, batyebe kakhulu okanye bahlala kwiindawo apho ukukhanya kwelanga kunqunyelwe, umngcipheko wokunqongophala ungaphezulu ().

Malunga ne-42% yabantu abadala e-US baswele le vithamini ().

Ukuxhasa yindlela elula nesebenzayo yokuhlangabezana neemfuno zakho zevithamin D, ngakumbi ukuba usengozini yokusilela.

Nangona ivithamin D iveliswa lulusu lwakho ekuphenduleni elangeni, ifunyanwa ngokwendalo kukutya okumbalwa kakhulu. Ukongezwa kunye nevithamini D yindlela efanelekileyo yokuhlangabezana neemfuno zakho kunye nokukhusela ukusilela.

Ukungeniswa ngokuBhetele ngokutya

I-Vitamin D yivitamin enyibilikayo enamafutha, ethetha ukuba ayinyibiliki emanzini kwaye ifunxwa ngcono kwigazi lakho xa ubhangqwe kukutya okunamafutha aphezulu.

Ngesi sizathu, kuyacetyiswa ukuthatha izongezo zevithamini D ngesidlo ukuphucula ukufunxeka.

Ngokophando olunye kubantu abali-17, ukuthatha ivithamin D ngesona sidlo sikhulu sosuku kwenyuse amanqanaba egazi ngevithamini D malunga neepesenti ezingama-50 emva nje kweenyanga ezi-2-3 ().

Kwesinye isifundo kubantu abadala abangama-50, ukusebenzisa ivithamin D ecaleni kwesidlo esinamafutha kunyuse amanqanaba egazi ngevithamini D ngama-32% emva kweeyure ezili-12 xa kuthelekiswa nokutya okungenamafutha ().

Iiavokhado, amandongomane, iimbewu, iimveliso ezinobisi ezinamafutha apheleleyo kunye namaqanda zizinto ezinesondlo zamafutha ezinceda ekunyuseni ukufakwa kwevithamin D.

Izifundo zibonisa ukuba ukuba no-vitamin D ngesidlo esikhulu okanye umthombo wamafutha kunokunyusa kakhulu ukufunxeka.

Ukuyifaka Ekuseni Kwakho

Abantu abaninzi bakhetha ukuthatha izongezo ezinje ngevithamini D into yokuqala kusasa.

Ayisiyiyo kuphela ukuba ihlala ilunge ngakumbi, kodwa kulula nokuba ukhumbule iivithamini zakho kusasa kunasemva kwemini.

Oku kuyinyani ngakumbi ukuba uthatha izongezo ezininzi, njengoko kunokuba ngumceli mngeni wokugungxula izongezo okanye amayeza imini yonke.

Ngesi sizathu, kungangcono ukuba ungene kumkhwa wokuthatha isongezelelo sakho sevithamin D ngesidlo sakusasa esisempilweni.

Sebenzisa ibhokisi yeepilisi, ukuseta ialam okanye ukugcina izongezo kufutshane netafile yakho yokutya zizindlela ezimbalwa ezilula zokukukhumbuza ukuba uthathe ivithamin D.

Abanye abantu banokufumanisa ukuba ukuthatha ivithamin D kuqala ekuseni kulula kwaye kulula ukukhumbula kunokuba uyithathe kamva.

Ukuyithatha emva kwexesha ngoMhla unokuchaphazela ukulala

Uphando ludibanisa amanqanaba e-vitamin D ukuya kumgangatho wokulala.

Ngapha koko, uphononongo oluninzi ludibanisa amanqanaba asezantsi e-vitamin D egazini lakho kumngcipheko ophezulu wokuphazamiseka kokulala, umgangatho wobuthongo obuhlwempuzekileyo kunye nokunciphisa ixesha lokulala (,,).

Kwelinye icala, olunye uphando oluncinci lucebise ukuba amanqanaba aphezulu egazi nge-vitamin D inokunxulunyaniswa namanqanaba asezantsi e-melatonin-ihomoni enoxanduva lokulawula umjikelo wakho wokulala- kubantu abane-multiple sclerosis ().

Ezinye iingxelo ze-anecdotal zibanga ukuba ukuthatha i-vitamin D ebusuku kunokuba nefuthe elibi kumgangatho wokulala ngokungenelela kwimveliso ye-melatonin.

Nangona kunjalo, uphando lwezenzululwazi lokufumanisa ukuba ukuxhasa ivithamin D ebusuku kungabuchaphazela njani ubuthongo ngoku alufumaneki.

Kude kube zikho izifundo, kungangcono ukuba uzame nje kwaye ufumane eyona isebenza ngcono kuwe.

Ukusilela kweVitamin D kunokuba nefuthe elibi kumgangatho wokulala. Ezinye iingxelo ze-anecdotal zithi ukunyanzeliswa kwe-vitamin D ngexesha lasebusuku kunokuphazamisa ukulala, kodwa idatha yesayensi kweso siphumo ayifumaneki.

Leliphi ixesha elifanelekileyo lokuLithatha?

Ukuthatha ivithamin D ngesidlo kunokuphucula ukufunxeka kwayo kwaye kunyuse amanqanaba egazi ngokufanelekileyo.

Nangona kunjalo, kukho uphando olulinganiselweyo malunga nokuba uthatha ebusuku okanye kusasa kunokuba nokusebenza ngakumbi.

Amanyathelo abaluleke kakhulu kukulingana ne-vitamin D kwindlela yakho kwaye uyithathe ngokungaguquguqukiyo ukuqinisekisa ukusebenza ngokukuko.

Zama ukuyithatha ecaleni kwesidlo sakusasa okanye ngesidlo esincinci ngexesha lokulala - ukuba nje ayikuphazamisi ukulala kwakho.

Isitshixo kukufumana into ekusebenzelayo kwaye unamathele kuyo ukuze uqinisekise ukuba uhlangabezana neemfuno zakho zevithamin D.

Ukuthatha ivithamin D ngesidlo kunokunyusa ukufunxeka kwayo, kodwa izifundo kumaxesha athile zinqunyelwe. Iziphumo ezilungileyo, zama iishedyuli ezahlukeneyo ukufumana oko kukusebenzelayo.

Umgca osezantsi

Izongezo zinokuba yindlela efanelekileyo yokunyusa amanqanaba egazi ngevithamini D, ebaluleke kakhulu empilweni yakho.

Ukuthatha ivithamin D ngokutya kunokuphucula ukusebenza kwayo, njengoko inyibilika ngamanqatha.

Ngelixa elona xesha lilungileyo lingasekelwanga, idatha yesayensi yokuqinisekisa iingxelo ze-anecdotal zokuba ukongeza ebusuku kunokuphazamisa ukulala akukho.

Uphando lwangoku lubonisa ukuba unokulingana ne-vitamin D kwisiqhelo sakho nanini na ukhetha.