Indlela yokuthambisa ilanga ukuvelisa ivithamin D engaphezulu

Umxholo

• Elona xesha lilungileyo lokutshiswa lilanga
• Kwenzeka ntoni xa uswele ivithamin D

Ukuvelisa i-vitamin D ngokukhuselekileyo, kufuneka uthambise ilanga okungenani imizuzu eli-15 ngosuku, ngaphandle kokusebenzisa i-sunscreen. Ngolusu olumnyama okanye olumnyama, eli xesha kufuneka libe yimizuzu engama-30 ukuya kwiyure eli-1 ngosuku, kuba ulusu lube mnyama, kokukhona kunzima ukuvelisa ivithamin D.

I-Vitamin D idityaniswe esikhumbeni ukuphendula ukubonakaliswa kwimitha yelanga ye-ultraviolet B (UVB) kwaye ingoyena mthombo wale vithamini emzimbeni, njengokutya okunevithamin D, njengentlanzi kunye nesibindi, ayinikezeli yonke imihla ubungakanani beli vithamini. Fumanisa ukuba kukuphi ukutya onokukufumana uvithamini D.

Elona xesha lilungileyo lokutshiswa lilanga

Elona xesha lilungileyo lokutshiswa lilanga kunye nokuvelisa ivithamin D kuxa umthunzi womzimba ungaphantsi kobude bawo, oqhele ukwenzeka phakathi kwentsimbi yeshumi kusasa kunye neyesithathu ngokuhlwa. Nangona kunjalo, kubalulekile ukuthintela ukuhlala elangeni ixesha elide ngamaxesha atshisa kakhulu emini, ngesiqhelo phakathi kwentsimbi ye-12 kunye neyesi-3 emva kwemini, ngenxa yomngcipheko womhlaza wolusu. Ke, kungcono ukugcakamela ilanga phakathi kwe-10 kusasa ne-12 ngokuhlwa, ukumodareyitha ukunqanda ukutsha, ngakumbi emva kwentsimbi ye-11 kusasa.

Inqanaba levithamini D eliveliswe ngumntu lixhomekeke kwizinto ezininzi, ezinje ngengingqi ahlala kuyo, ixesha lonyaka, umbala wolusu, imikhwa yokutya kwanohlobo lwempahla olusetyenziswayo. Ke ngoko, ngokubanzi, ukubonakaliswa malunga neepesenti ezingama-25 zomzimba emzimbeni elangeni kubonisiwe, oko kukuthi, ukuveza iingalo nemilenze elangeni, malunga nemizuzu emi-5 ukuya kweli-15 ngosuku.

Ukuvelisa ngokufanelekileyo ivithamin D, kufuneka uthambise ilanga ubuncinci imizuzu eli-15 yolusu olukhanyayo kunye nemizuzu engama-30 ukuya kweyure enye kulusu olumnyama. Ukuhlanjwa kwelanga kufanele kwenziwe ngaphandle, kunesikhumba esivelileyo kwaye ngaphandle kwezithintelo njengeefestile zemoto okanye i-sunscreen, ukuze imitha ye-UVB ifikelele ngqo kwelona likhulu lolusu kunokwenzeka.

Iintsana nabantu abadala kufuneka bathambise ilanga yonke imihla ukunqanda ukusilela kweevithamin D, nangona kunjalo, kufuneka kuthathelwe ingqalelo ekhethekileyo kunye nabantu abadala, kuba bafuna ubuncinci imizuzu engama-20 elangeni ukuvelisa inani elaneleyo lale vithamini.

Kwenzeka ntoni xa uswele ivithamin D

Iziphumo eziphambili zokunqongophala kukavithamini D zezi:

• Ukwenza buthathaka kwamathambo;
• IOsteoporosis kubantu abadala nakubantu abadala;
• Osteomalacia ebantwaneni;
• Ubuhlungu bemisipha kunye nobuthathaka;
• Ukunciphisa i-calcium kunye ne-phosphorus egazini;

Ukuchongwa kokunqongophala kukavithamini D kwenziwa ngovavanyo lwegazi olubizwa ngokuba ngama-25 (OH) D, apho amaxabiso aqhelekileyo angaphezulu kwama-30 ng / ml. Yazi ukuba yintoni enokubangela ukungabikho kwe-vitamin D.

Bukela le vidiyo ilandelayo kwaye ufumanise ukuba yeyiphi ukutya enegalelo ekwandeni kwivithamini D: