Eyona mithombo ilungileyo yeVithamini D

Umxholo

• Kutheni ufuna ivithamin D?
• Imithombo yeVegan yevithamini D
• Ubisi lwesoya oluqinisiweyo
• Amakhowa
• Ukutya okuziinkozo okuqinisiweyo
• Ijusi yeorenji eyomeleleyo
• Ubisi lwealmond oluqinisiweyo
• Ubisi lwerayisi oluqinisiweyo
• Ilanga
• Kuthekani ngezixhasi?
• Ufuna malini ivithamin D?
• Zithini iimpawu zokunqongophala kukavithamini D?
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ukuba utya ukutya kwe-vegan, ukufumana i-vitamin D eyaneleyo suku ngalunye kunokuba ngumceli mngeni. Uninzi lokutya okuphezulu kwi-vitamin D, njenge-salmon, izikhupha zeqanda, kunye ne-shellfish, ayinayo i-vegan-friendly.

Ukuthatha inani elaneleyo levithamini D kunokuba nzima, nakubantu abangavaniyo. Olunye uphononongo lufumanise ukuba abantu baseMelika banokuswela ivithamin D.

Kule nqaku, siza kujonga kwimithombo efanelekileyo ye-vitamin D ye-vegans, ukusebenza kwezongezelelo, kunye nendlela onokuthi ulungiselele ngayo ukutya kwakho le vithamini ibalulekileyo.

Kutheni ufuna ivithamin D?

Eyona ndima kaVitamin D kukunceda umzimba wakho uthathe i-calcium kunye ne-phosphorus ekutyeni.

Zombini ezi zimbiwa zibalulekile ekugcineni amathambo asempilweni. Abantu abangafumani manani aneleyo e-vitamin D basemngciphekweni omkhulu wokukhula kwamathambo abuthathaka kwaye aphuke.

Amajoni akho omzimba nawo afuna ivithamin D ukuze usebenze kakuhle. Ibonisa ukuba ukunqongophala kwe-vitamin D kunxulunyaniswa nokunyuka kwemicimbi yokuzimela kunye nomngcipheko ophezulu wokufumana usulelo.

Ngokuka-a, abantu abanamanqanaba asezantsi e-vitamin D banokuba semngciphekweni omkhulu wokudakumba kunabantu abanamanqanaba asemgangathweni wevithamini.

Kukho ukucebisa ukuba ivithamin D inokudlala indima kuthintelo lomhlaza, kodwa uphando aluqinisekanga ngeli xesha.

Kukho ukuphakamisa ukuba i-vitamin D inokunciphisa umngcipheko wesifo senhliziyo, kodwa uphando olungakumbi lufunekayo.

Imithombo yeVegan yevithamini D

Vitamin D yahlukile xa ithelekiswa nezinye iivithamini. Nangona ungayifumana kwimithombo eyahlukeneyo yokutya, umzimba wakho unokukwenza. Xa ubeka ulusu lwakho elangeni, umzimba wakho uyakwazi ukuguqula i-cholesterol ibe yi-vitamin D, esebenza njengehomoni.

Uninzi lokutya okuphezulu kwi-vitamin D kuvela kwizilwanyana. Nangona kunjalo, kukho imithombo elungileyo yale vithamini ifanelekileyo-ye-vegan.

Unokubona umxholo wevithamini D odweliswe kwii-micrograms (mcg okanye μg) okanye kwiiyunithi zamanye amazwe (IU). I-microgram ye-vitamin D ilingana ne.

Nazi ezinye zeyona mithombo mihle yeevithamin D.

Ubisi lwesoya oluqinisiweyo

Ikomityi enye yobisi lwe-soy eqiniswe nge-vitamin D iqulethe malunga ne-2.9 mcg (116 IU) ye-vitamin D.

Kubalulekile ukujonga ileyibhile ngaphambi kokuthenga uphawu lobisi lwe-soy ukubona ukuba ifakiwe na ivithamin D. Iimpawu ezinganqabiswanga ziqulathe ivithamin D.

Amakhowa

Amakhowa ngomnye wemithombo yesityalo equkethe inani elikhulu levithamini D.

Amakhowa akhuliswe ebumnyameni akanakho ukuba nenani elikhulu levithamini D. Nangona kunjalo, amakhowa atyhilelwe kukukhanya kwe-ultraviolet xa ekhula anokuba ne-450 IU nge-100 yeegram.

Amakhowe aqukethe ivithamin D-2, ngelixa iimveliso zezilwanyana zinevithamini D-3. Ufumene ukuba ivithamin D-2 isenokungabikho njenge-vitamin D-3 kodwa isenokuphakamisa amanqanaba e-vitamin D.

Ukutya okuziinkozo okuqinisiweyo

Ukutya okuziinkozo okuninzi kunye nemveliso ye-oatmeal yomelezwe ivithamin D. Ukutya okunevithamin D kuhlala kuluhlu lweevithamini kulwazi lwesondlo.

Inani levithamini D elifunyenwe kwiicereals ezinqatyisiweyo lingahluka phakathi kweempawu. Uninzi luqulathe phakathi kwe-0.2 ukuya kwi-2.5 mcg (8 ukuya kwi-100 IU) ngokusebenza.

Ijusi yeorenji eyomeleleyo

Ayizizo zonke iijusi zeorenji eziqiniswe ngevithamini D. Nangona kunjalo, iimveliso eziqinisiweyo zinokuba ne-2.5 mcg (100 IU) ngokusebenza.

IiJusi eziqiniswe ngevithamini D ziya kukhankanya oku kwiphakheji.

Ubisi lwealmond oluqinisiweyo

Ubisi lwe-almond oluqinisiweyo luqukethe malunga ne-2.4 mcg (96 IU) ye-vitamin D ngokusebenza. Iimpawu ezininzi zobisi lweamangile zikwakholiswe ngecalcium.

Ubisi lwerayisi oluqinisiweyo

Ilayisi yobisi eqiniswe ngevithamini D iqulethe malunga ne-2.4 mcg (96 IU) ngokusebenza. Ezinye iimveliso zobisi lwerayisi zinokuqiniswa nezinye izakhamzimba ezinje ngevithamini A kunye novithamini B-12

Ilanga

Nangona ukukhanya kwelanga akuyona into yokutya, kungumthombo omkhulu wevithamini D kwimifuno.

Ukuphuma uye elangeni malunga nemizuzu eli-10 ukuya kwengama-30 kathathu ngeveki kwanele kubantu abaninzi. Nangona kunjalo, abantu abanesikhumba esimnyama banokufuna ukuboniswa lilanga ngakumbi kunabantu abanesikhumba esikhanyayo ukuze bavune izibonelelo ezifanayo.

Zama ukunciphisa ukukhanya kwelanga, kuba ixesha elininzi elichithwa elangeni linokonakalisa ulusu lwakho, libangele ukutshiswa lilanga, kwaye landise umngcipheko womhlaza wolusu.

Kuthekani ngezixhasi?

Ukongezwa kweVitamin D lolunye ukhetho lokunyusa ukungenisa kwakho le vithamini ukuba utya ukutya kwe-vegan. Ayizizo zonke izongezo zevithamini D ezinobuhlobo be-vegan, ke qiniseka ukuba uphande uphawu ngaphambi kokuba uthenge isongezelelo.

Ukuphucula ukufakwa, kuyacetyiswa ukuba uthathe izongezo zevithamin D ngesidlo. Ukutya okuphezulu kumafutha, njengeavokhado, amandongomane, kunye nembewu, kuluncedo ngakumbi ekunyuseni ukufunxwa kwe vithamin D kwigazi lakho.

Ngokomnye, abantu abathathe i-vitamin D-3 izongezo kunye nesidlo esinamafutha aphezulu babe neepesenti ezingama-32 eziphezulu zevithamini D emva kweeyure ezili-12 xa kuthelekiswa nabantu abadla ukutya okungenamafutha.

Nazi iibrand ezimbalwa ezinikezela nge-vegan-friendly vitamin D supplements.

• Eyona Vegan D3 ilungileyo
• Ubomi belizwe iVegan D3
• MRM Vegan Vitamin D3

Ufuna malini ivithamin D?

Inani levithamini D oyifunayo suku ngalunye lixhomekeke kubudala bakho.

NgokwamaZiko ezeMpilo kaZwelonke, umyinge wokutya imihla ngemihla I-400 ukuya kwi-800 IU, okanye ii-micrograms ezili-10 ukuya kwezi-20, yanele ngaphezulu kweepesenti ezingama-97 zabantu.

Nantsi into etyiwa imihla ngemihla ngevithamini D esekwe kubudala:

• Iintsana (i-0-12 yeenyanga): 400 IU
• Abantwana (1-13): 600 IU
• Abafikisayo: 600 IU
• Abantu abadala abangama-70 nangaphantsi: 600 IU
• Abantu abadala ngaphezulu kwama-70: 800 IU

Umda ophezulu okhuselekileyo we-vitamin D yokutya kubantu abaneminyaka eyi-9 nangaphezulu yi-4,000 IU ngosuku. Ukuthatha kakhulu kunokubangela ezi mpawu zilandelayo.

• Ukuphelelwa ngumdla wokutya
• isicaphucaphu
• ukugabha
• ukuqhina
• ubuthathaka
• ukuhla ukusinda

Ukufumana i-vitamin D eninzi kunokunyusa amanqanaba e-calcium egazini lakho. Ukufumana ikhalsiyam engaphezulu kunokubangela ukubetha kwentliziyo ngendlela engaqhelekanga kunye nokudideka.

Zithini iimpawu zokunqongophala kukavithamini D?

Ukusilela kweVitamin D kunokubangela iingxaki zempilo ezininzi. Usemngciphekweni omkhulu wokukhula kukusilela ukuba awufumani kukhutshwa lilanga rhoqo.

Abantu base-Afrika baseMelika nabaseSpain basemngciphekweni omkhulu wokuphuhlisa ukusilela kwe-vitamin D.

Ezinye zeempawu zevithamini D ephantsi zibandakanya oku kulandelayo:

• buthathaka amajoni omzimba
• amathambo abuthathaka
• ukudakumba
• ukudinwa
• ukuphola kwenxeba kancinci
• ukulahleka kweenwele

Umgca wezantsi

Ukuba utya ukutya kwe-vegan, ukufumana ivithamin D eyaneleyo kunokuba ngumceli mngeni, kodwa kukho iindlela zokunyusa ukutya kwakho okungabandakanyi imithombo yezilwanyana.

Ukutya kunye nokufakwa endaweni yobisi okuqiniswe nevithamin D zizinto ezimbini ezilungileyo kwimithombo yokutya ivithamin D yemifuno. Ukuthatha isongezelelo se-vitamin D yemihla ngemihla kunokukunceda ukonyusa amanqanaba akho.

Ukuveza ulusu lwakho elangeni nako kunokunyusa imveliso yemizimba yakho yendalo. Kubantu abaninzi, imizuzu eli-10 ukuya kwengama-30 kathathu ngeveki yanele.