6 Imithombo elungileyo yeVitamin D yeeMifuno

Umxholo

• 1. Ilanga
• 2. Amakhowa athile
• 3. Izikhupha zamaqanda
• 4. Isitshizi
• 5. Ukutya okuqinisiweyo
• 6. Izibonelelo
• Umgca wezantsi

I-Vitamin D, ekwabizwa ngokuba yi-vitamin yelanga, yivitamin enyibilikayo enamafutha ebalulekileyo kwimpilo efanelekileyo.

Inceda umzimba wakho ukuba uthathe i-calcium kwaye ugcine i-serum magnesium kunye ne-phosphate concentrations-izondlo ezintathu ezibalulekileyo kumazinyo akho, imisipha kunye namathambo. Ikwadlala indima ebalulekileyo ekukhuleni kwengqondo, ukusebenza kwentliziyo, amajoni akho omzimba kunye nempilo yengqondo.

Amanqanaba asezantsi e-vitamin D asasazeke kwihlabathi liphela. Iimpawu zokunqongophala kubandakanya ukudinwa, iintlungu zemisipha, amathambo abuthathaka, kunye- ebantwaneni - ukukhula okungakhawuleziyo (, 2).

Ukugcina amanqanaba afanelekileyo, abantwana abangaphantsi kweenyanga ezili-12 kufuneka bafumane i-400 IU (10 mcg) ye-vitamin D yonke imihla, ngelixa abantwana abaneminyaka eyi-1-13 kufuneka bafumane i-600 IU (15 mcg) yonke imihla. Abantu abadala kunye nabasetyhini abakhulelweyo okanye abancancisayo kufuneka bajonge i-600 kunye ne-800 IU (15 kunye ne-20 mcg) ngosuku, ngokwahlukeneyo (2).

Nangona kunjalo, bambalwa ukutya okuqulathe le vithamini, kwaye ezo zenzayo ikakhulu iimveliso zezilwanyana. Ke, kunokuba nzima ukufumana okwaneleyo kwesi sondlo ekutyeni kwakho, ngakumbi ukuba ungutya imifuno okanye i-vegan.

Kwangelo xesha, ukutya okunesandla kunye nobuchule kunokukunika amandla.

Nazi izinto ezi-6 ezilungileyo zikavithamini D kubantu abatya inyama-ezinye zazo zilungele imifuno, nayo.

1. Ilanga

Ulusu lwakho lunokuvelisa ivithamin D xa luvezwa yimitha yelanga ye-ultraviolet B (UVB). Uninzi lwabantu bafumana ubuncinci iivithamini D zabo ngale ndlela.

Ngokutsho kweZiko lezeMpilo leSizwe (i-NIH), ukuveza ubuso bakho, iingalo, imilenze, okanye ukubuyela elangeni kangangemizuzu emi-5-30 kabini ngeveki - ngaphandle kwelanga - kuhlala kwanele ukuvelisa amanqanaba e-vitamin D (3).

Nangona kunjalo, ngokuxhomekeka kwindawo okuyo okanye ubume bemozulu, akunakuba sengqiqweni ukufezekisa eli nqanaba lokuvezwa lilanga ngokuthe ngqo.

Izinto ezongezelelekileyo, ezifana nexesha lonyaka, ixesha losuku, kunye nenqanaba lokungcola okanye umsi, kunye nobudala bakho, umbala wesikhumba, kunye nokusetyenziswa kwescreen elangeni, zichaphazela nokukwazi kwesikhumba sakho ukuvelisa ivithamin D (2) eyaneleyo.

Umzekelo, umsi okanye usuku olugqithisileyo lunokunciphisa amandla emitha ye-UV ukuya kuthi ga kwiipesenti ezingama-60. Ngapha koko, abantu abadala abadala kunye nabo banethoni emnyama yesikhumba banokufuna ixesha elide kakhulu kunemizuzu engama-30 yokuvezwa lilanga ukuvelisa ivithamin D (3) eyaneleyo.

Oko kwathiwa, ukukhanya kwelanga okungaphezulu kunokunyusa umngcipheko womhlaza wolusu. Yiyo loo nto iAmerican Academy of Dermatology ibongoza abantu ukuba bangaxhomekeki elangeni njengoyena ndoqo wevithamini D ().

Ulusu lwakho luvelisa ivithamin D emva kokuvezwa lilanga. Nangona kunjalo, izinto ezininzi zinokunciphisa i-vitamin D yomzimba wakho, kunye nokuvezwa lilanga okugqithisileyo akukhuthazwa, njengoko kunokuphakamisa umngcipheko womhlaza wolusu.

2. Amakhowa athile

Amakhowa anamandla awodwa okwenza ivithamini D xa evezwe kukukhanya kwe-UV. Oku kubenza babe kuphela kwesityalo esinokutya esinevithamini D (,,).

Umzekelo, amakhowa asendle kunye nezo ziveliswe kukukhanya kwe-UV banokuqhayisa naphi na phakathi kwe-154 kunye ne-1,136 IU (3.8 kunye ne-28 mcg) ye-vitamin D nge-3.5-ounce (100-gram) ekhonza (,,,).

Ngaphezu koko, umxholo wabo wevithamini D uhlala uphezulu ngalo lonke ixesha lokuhlala kwabo kwaye ubonakala ngathi uyasebenza ekunyuseni amanqanaba ale vithamini emzimbeni wakho njengevithamin D eyongezelelweyo (,).

Oko kwathethi, amakhowa amaninzi orhwebo akhuliswa ebumnyameni kwaye akavezwa kukukhanya kwe-UV, oko kuthetha ukuba kunokwenzeka ukuba anevithamini D encinci kakhulu).

Xa uthenga, jonga inqaku kwileyibhile ekhankanya umxholo wevithamini D. Ukuba unengxaki ekufumaneni amakhowa abonakaliswe kukukhanya kwe-UV, unokuba nethamsanqa kwivenkile yokutya esempilweni yakho okanye kwintengiso yamafama- edla ngokuthwala amakhowa asendle.

Gcina ukhumbula ukuba ayingawo onke amakhowa asendle atyiwayo. Ukutya okunetyhefu kunokubangela iimpawu ukusukela ekugayeni kancinci ukuya ekusileleni komzimba kunye nokufa. Kananjalo, awufanele utyele amakhowa akho asendle ngaphandle kokuba uqeqeshiwe ngobuchule (,).

Ama-mushroom abonakaliswe yi-UV aqukethe amanqanaba ahlukeneyo e-vitamin D kwaye abonakala ngathi ayasebenza ekukhuliseni amanqanaba e-vitamin D njengezongezo. Nangona kunjalo, uninzi lwamakhowa akhuliswe ngokwesiqhelo aluchanabeki kwimitha ye-UV kwaye ligcina incinci kakhulu le vithamini.

3. Izikhupha zamaqanda

Izikhupha zamaqanda zibonelela nge-vitamin D, nangona amanani abo axhomekeke kakhulu ekutyeni kwenkukhu kunye nokufikelela ngaphandle.

Umzekelo, amaqanda afunyenwe kwiinkukhu ezondla ukutya okune-vitamin-D-enokupakisha inokufikelela kwi-6,000 IU (150 mcg) nge-yolk nganye, ngelixa amaqanda eenkuku anikwa ukutya okuqhelekileyo aqukethe kuphela i-18-39 IU (0.4-1 mcg) (,).

Ngokufanayo, iinkukhu ezivunyelwe ukuzula ngaphandle zibonakaliswe kukukhanya kwelanga kwaye zihlala zibeka amaqanda aziqhayise kangangezihlandlo ezi-3-4 ngaphezulu kwe-vitamin D kunaleyo yeenkukhu ezikhuliselwe ngaphakathi (,,).

Uluhlu olusimahla okanye amaqanda e-organic ahlala eneevithamini ezininzi.Ilebhile inokubonisa ukuba amaqanda atyebisiwe ngesi sondlo.

Izikhupha zamaqanda zinokubonelela ngesixa esikhulu sevithamini D, ngakumbi ukuba amaqanda afunyenwe kwinkukhu enikwe ukutya okutyetyisiweyo okanye avunyelwe ukuzula ngaphandle.

4. Isitshizi

Isonka samasi ngumthombo wendalo wevithamini D, nangona zincinci kakhulu.

Uninzi lweentlobo luqulathe 8-24 IU (0.2-0.6 mcg) yevithamini D nge-ounce nganye (50-gram) isebenza. Amanqanaba ahluka ngokusekwe kwindlela eyenziwe ngayo itshizi.

I-Fontina, iMonterey, kunye neCheddar cheeses ziqhayisa ngakumbi, ngelixa i-mozzarella incinci. Iindidi ezithambileyo ezinje ngecottage, ricotta, okanye cream cheeses zibonelela phantse akukho vithamini D (,,).

Ezinye iintlobo zinokuqiniswa kunye nevithamini D, kwaye oku kuya kuboniswa kwileyibhile okanye kuluhlu lwezithako.

Isonka samasi ngumthombo wendalo wevithamini D, nangona zincinci kakhulu. UCheddar, uFontina kunye noMonterey baziqhayisa ngakumbi.

5. Ukutya okuqinisiweyo

Nangona okunye ukutya ngokwemvelo kunesixa esincinci sevithamini D, iintlobo ngeentlobo zeemveliso ziyaqiniswa nesi sondlo. Nangona imigangatho yokuqiniswa iyahluka ngokwamazwe, ezimbalwa koku kutya kubandakanya:

• Ubisi lweenkomo. Kuxhomekeke kwilizwe ohlala kulo, unokulindela ikomityi enye yobisi (240 ml) yobisi ukuba ibe ne-120 IU (3 mcg) ye-vitamin D (,).
• Iziselo zeNondairy. Tyala ubisi olunje ngesoya, irayisi, i-hemp, i-oat, okanye ubisi lwe-alimondi-kunye nejusi ye-orenji-zihlala ziqiniswa ngexabiso elifanayo levithamini D njengobisi lwenkomo. Banokubonelela ukuya kuthi ga kwi-100 IU (2.5 mcg) yevithamini D ngekomityi enye (240 ml) (,,,).
• Yogurt. Ezinye ii-yogurts zobisi kunye ne-nondairy ziqinisiwe kwi-vitamin D, zinika malunga ne-52 IU (1.3 mcg) yale vithamini nge-3.5 yeewun (100 g).
• Tofu. Ayizizo zonke ii-tofus eziqinisiweyo, kodwa ezo zibonelela nge-100 IU (2.5 mcg) nge-ounces eziyi-3.5 (100 grams) (,).
• Isiriyeli ezishushu nezibandayo. I-Oatmeal kunye nokulungele ukutya ukutya okutya zihlala ziqiniswa nge-vitamin D, kunye ne-1/2 indebe (i-120 gram) enikezela kwi-120 IU (3 mcg), kuxhomekeke kwiintlobo ezahlukeneyo (,,).
• Imajarini. Ngokungafaniyo nebhotolo, engaqhelekanga ivithamin D, iintlobo ezininzi zeargarine zongeza esi sondlo. Enye icephe (14 grams) ihlala inikezela nge-20 IU (0.5 mcg) ().

Ngenxa yemigangatho yokungqinelana engahambelaniyo phakathi kwamazwe, ukujonga uluhlu lwezithako zokutya okanye ileyibhile yesondlo kuhlala yeyona ndlela ilungileyo yokuqinisekisa ukuba ingaba yomelele na kwivithamin D nokuba iqulethe malini.

Ukutya okuninzi okuqhelekileyo kunye neziselo, kubandakanya ubisi kunye nobisi lwe-nondairy, kunye nokunye ukutya okuziinkozo, kuqiniswe nge-vitamin D. Ngenxa yokuba imigangatho iyahluka phakathi kwamazwe, kungcono ukuba ufunde iilebhile ngononophelo.

6. Izibonelelo

Ukuba unomdla awufumani vithamin D eyaneleyo ekudleni kwakho, izongezo zinokusebenza njengomthombo onokuthenjwa nongaguquguqukiyo. Oku kuza ngeendlela ezimbini ():

• Vitamin D2: zivunwa kakhulu kwigwele okanye amakhowa avezwe kwimitha ye-UV
• Vitamin D3: ihlala ivela kwioyile yentlanzi okanye uboya begusha, ineefom zevegan ezisandula ukwenziwa kwi-lichen

Xa ithathwa kumanani amakhulu ama-50,000 IU (1,250 mcg) okanye ngaphezulu, ivithamin D3 ibonakala iyasebenza ekukhuliseni nasekugcineni amanqanaba aphezulu egazi ngevithamini D kune-D2.

Nangona kunjalo, xa ithathwa encinci, idosi yemihla ngemihla, inzuzo ye-D3 ngaphezulu kwe-D2 ibonakala incinci kakhulu ().

Unokuxela ukuba loluphi uhlobo olongezelweyo ngokufunda ilebhile. Uninzi lwezongezelelo ezenziwe nge-lichen ze-D3 zongeza isatifikethi se-vegan.

Ngenxa yokuba ivithamin D inyibilika ngamanqatha, ukuyitya ngokutya okunamafutha kunokunceda ukwandisa ukufunxeka kwayo ().

Gcina ukhumbula ukuba i-Reference Daily Intake (i-RDI) yi-400-800 IU (10-20 mcg), kuxhomekeka kwizinto ezinje ngobudala kunye nokukhulelwa. Ukugqitha kule dosi ixesha elide akucebisi, kuba kunokubangela ityhefu ().

Iimpawu zetyhefu ka-vitamin D zinokubandakanya ukudideka, ubunzima bokugxila, ukudakumba, iintlungu zesisu, ukugabha, uxinzelelo lwegazi oluphezulu, ukulahleka kwendlebe, isifo sengqondo, kunye neemeko ezimbi kakhulu- ukusilela kwezintso kunye ne-coma ().

Izongezelelo zingumthombo onokuthenjwa nongaguquguqukiyo wevithamini D. Zisetyenziswa kakuhle ngokudityaniswa nokutya okunamafutha kwaye akufuneki zithathwe kwiimali ezidlula i-RDI ixesha elandisiweyo.

Umgca wezantsi

Nangona ivithamin D idlala indima ebalulekileyo emzimbeni wakho, zimbalwa izidlo ezinendalo- kunye nemithombo yemifuno okanye yevegan inqabile.

Ukuchitha ixesha elangeni kuyindlela elungileyo yokunyusa amanqanaba akho, kodwa oku akunakwenzeka kubo bonke abantu.

Kananjalo, ungazama ukutya okunje ngamakhowa asendle, izikhupha zamaqanda, okanye izinto ezinetyhefu yevithamini D. Ukongezwa yenye indlela.

Ukuba unenkxalabo yokuba unokuba namanqanaba asezantsi ale vithamini, thetha nomboneleli wakho wezempilo.