Ungayikhetha njani eyona Vitamin D ilungileyo

Umxholo

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Ubuncinane iipesenti ezingama-77 zabantu abadala baseMelika banamanqanaba asezantsi e-vitamin D, ngokophando olwenziwe ngaphakathi Unyango lwaNgaphakathi lweJAMA -kwaye iingcali ezininzi zikholelwa ukuba ukusilela kuxhaphake kakhulu ebusika, xa ulusu lwethu kunqabile ukuba lubekwe elangeni. Yingxaki leyo, kuba ukusilela "kwivithamin yokukhanya kwelanga" kunxulunyaniswe neziphumo ezoyikisayo, kubandakanya amathambo athambileyo, ukuphazamiseka kwexesha lonyaka kunye nomngcipheko wokufa kwimiba efana nomhlaza kunye nesifo sentliziyo.

Ngaba ukulungiswa okulula? Izibonelelo. (Ibhonasi: Banokunyusa ukusebenza kweembaleki nabo.) Kodwa ayizizo zonke iipilisi zevithamini D ezenziwe ngokulinganayo, njengophononongo lwamva nje lweemveliso ezinamavithamini D ezingama-23 ezenziwa yinkampani yovavanyo ezimeleyo yeConsumerLab.com ifunyenwe. (Ubume abafundi banokufumana ufikelelo lweeyure ezingama-24 kwingxelo, edla ngokuba phantsi kwe-paywall, apha.) Ngoko sibuze umongameli we-ConsumerLab.com u-Tod Cooperman, M.D., ukuba ungazibona njani ezona khetho zikhuselekileyo nezisebenzayo phaya.

Umthetho # 1: Khumbula, ngaphezulu akusoloko kungcono

Izinto zokuqala kuqala: Ewe, kunzima ukufumana ivithamin D ebusika kwaye ewe, iintsilelo zineziphumo ebezingalindelekanga ezoyikisayo, ngelixa ukongeza kunezinto ezintle ezivakalayo (ezifana nokuthintela ubunzima, enye). Kodwa ukufumana ivithamin D eninzi kunokuba yingozi, utsho uCooperman. Ukubheja kwakho okukhuselekileyo, utsho, kukuba uvivinye amanqanaba akho e-vitamin D ngaphambi kokukhetha idosi. Kude kube uyakwazi, kunqande ukuthatha ngaphezulu kwe-1,000 IU ngemini kwaye ulumkele imiqondiso yetyhefu ka-vitamin D, njenge-nausea kunye nobuthathaka.

Umthetho # 2: Khangela isatifikethi somntu wesithathu

Ingxelo yeConsumerLab.com ifumanise ukuba ezinye izongezo ziqulathe ngaphezulu kweepesenti ezingama-180 ngaphezulu kweevithamini D kuneelebheli ezichaziweyo, njengoko uCopoperman watshoyo ngentla- unokunyusa umngcipheko wokugcwala. Olunye uphando lupapashwe kwi Unyango lwaNgaphakathi lweJAMA babeneziphumo ezifanayo, kwaye ababhali bokufunda banikezela ukulungiswa okulula ngokwaneleyo: Jonga iibhotile ze-vitamin D ze-USP yokuqinisekisa itywina, ebonisa ukuba isongezelelo sahamba ngovavanyo oluzimeleyo oluzimeleyo. Ezi pilisi zidwelise amanani azo ngokuchanekileyo.

Umthetho # 3: Khetha ulwelo okanye iihelp caps

Kukho umngcipheko omncinci wokuba ii-caplets (iipilisi ezigutyungelweyo-zinombala oqinileyo ngokubanzi) aziyi kuqhekeka esiswini sakho, ethintela inani levithamini D oyifunxayo, utshilo uCooperman. "Kodwa loo nto ayingomba ngeecapsules, iigels ezithambileyo, ulwelo, okanye umgubo." (Into oyityayo xa uyithatha ikwachaphazela ukufunxeka. Ngaba uthatha ivithamin D yakho isongezo esingalunganga?)

Umthetho #4: Yiya kwi-vitamin D3

Zimbini iindlela zokuxhasa ivithamini D-D2 kunye ne-D3. UCooperman ucebisa ukuba uhambe nale yokugqibela, kuba luhlobo D oluveliswa ngokwendalo lulusu lwethu kwaye ke kulula ukuba umzimba ubambe. Ukuba uyi-vegan, nangona kunjalo, kunokuba bhetele xa ukhetha i-D2, kuba iveliswa kusetyenziswa igwele okanye amakhowa; I-D3 ihlala yenziwe ngoboya begusha esuselwe kuyo.

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