Ukudlula i-vitamin D

"Esikhathini sesipuni - imithi, ekwenzeni ubuthi," - kusho isaga esidala saseRussia. Incazelo yalo ilula: ngisho nezinto eziwusizo kakhulu zingalimaza ukulinganisela komzimba uma zisetshenziswe ngokweqile. Cabanga ukuthi kuyingozi kangakanani ukudlula i-vitamin D.

I-Vitamin D - ulwazi jikelele

I-Vitamin D , noma i-calciferol, i-vitamin enama-soluble, ene-hormone. Kwakungenwe ngamafutha enhlanzi ngo-1936. Kubonakala ukuthi umzimba uyakwazi ukuwukhiqiza ngokuzimela, uma uthola ilanga elanele.

Namuhla ngihlukanisa izinhlobo ezimbili zamavithamini:

• i-vitamin D2 - i-vithamini yokwenziwa, eyakhiwe ngenxa yethonya lemisebe ye-ultraviolet kwesinye isikhunta; yengezwe kuma-bioadditi ahlukahlukene;
• i-vitamin D3 - i-vitamin D engokwemvelo, etholakala ekudleni kwemfuyo, isondelene kakhulu nomzimba womuntu.

I-Vitamin D ithinta izinso, amathumbu nazo zonke izicubu zomuntu, zihilelekile ekuhambeni kwezokuthutha kwe-calcium nokuphindaphinda kwayo. Kunamanye amafomu afana ne-vitamin D4, D5, D6. Ukudlula ngokweqile kwe-vitamin D kuyingozi futhi, njengokusho kwayo.

Umkhuba wevithamini D kubantu

Ososayensi banqume ukuthi isilinganiso esivamile samavithamini D nsuku zonke singama 300-600ME noma ama-5 mcg, futhi inani elikhulu elingenakubungozi ngosuku - kufika ku-15 mcg. Lokhu kulinganiswa kufanelekile kubantu abadala ngaphandle kokuhluka kweziminganiso zesisindo.

Umthamo we-vitamin D wabantwana abangaphansi kweminyaka engu-12 ngu-400-500 IU ngosuku. Ungamniki ingane yakho vitamin D ngaphezulu!

Izimpawu zokudlula ngokweqile kwe-vitamin D

Izimpawu zokudlula ngokweqile kwe-vitamin D zibonakala zibala, futhi uzothola kalula uma zitholakala. Phakathi kwabo ungabhala lokhu okulandelayo:

1. I-nausea, ukulahlekelwa isisindo, ukulahlekelwa okuphelele noma okuncane kokudla.
2. I-Polydipsia yisici lapho kuvela khona ukoma okungavamile okungenakuqedwa.
3. I-Polyuria - ngokuphawulekayo yanda ukwakheka komchamo.
4. Ukushisa ngokweqile ukunyuka okunamandla komfutho wegazi.
5. Ukuqokwa kanye nezinye izinkinga ngamathumbu.
6. Ukuqina kwemisipha.
7. Ukuntuleka kwe-renal, ukuzwa okubuhlungu endaweni yezinso.
8. Ukucindezelwa kobungqingili.
9. I-Acidosis, okungukuthi, ukushintsha okuqinile kwe-acid-base balance kuya asidi.
10. Ukuhlukumeza kwamathambo, ukwehluleka kwamathambo ngenxa yokwephulwa kwe-calcium metabolism kanye ne-calcium ukubeka kwezinye izitho.
11. Ezinganeni, izinguquko ezifana nokuthuthukiswa okuncane, isisindo somzimba esincane, ukucasula, ukukhula okubuthakathaka kungokoqobo. Okuyingozi kakhulu ukuhlala elangeni, ukuthatha amafutha enhlanzi noma i-vitamin D kulo mbuso.

Kuyaziwa ukuthi ukudlula isikhathi eside kwe-vitamin D kuholela emiphumeleni edabukisayo. Kubalulekile ukuqaphela nokuvimbela ukuthuthukiswa kwalesi sifo ngokuhamba kwesikhathi.

Ukudlula u-vitamin D - ukwelashwa

Into yokuqala okufanele uyenze uma ukudlula ngokweqile kwe-vitamin D - ukukhansela lesi sidakamizwa. Uma engena enkingeni (ama-multivitamine noma amafutha wezinhlanzi), bese ukhansela kulandela konke okuyinkimbinkimbi. Ngisho nangemva kokuba izimpawu zinyamalale, okokuqala ukugwema ukuthatha izithako ezifanayo.

Ngaphezu kwalokho, ukuchayeka isikhathi eside kwelanga noma ukucibisa kwesolarium akukhuthazwa. Esikhathini esishisayo, zama ukugqoka ukukhanya, kepha izingubo ezivaliwe okungenani ezinsukwini ezimbalwa zokuqala.

Esinye isici esibalulekile isiphuzo esiningi. Kufanelekile ukukhetha amanzi angaphansi kwamanzi noma amanzi, kepha amanzi ahlanzekile ahlanzekile ahlanzekile ngaphandle kwegesi. Udinga ukuyidla okungenani amalitha angu-2-3 ngosuku. Buka lokhu, uthathe amaminithi angu-30 ngaphambi kokudla kanye nehora ngemva kwengu-1-2 izibuko. Qinisekisa ukuqapha umbuso wokuphuza okungenani amasonto amabili emva kokutholakala kokudlula ngokweqile .