Ukudla nsuku zonke kwevithamini D kunikeza ukushintshanisana okuhambisanayo kwe-phosphorus ne-calcium, okuqinisekisa impilo yamazinyo, amathambo nemisipha. Kuyadingeka ukuthi kufakwe i-calcium, futhi kuphela ukulinganisela okulinganayo kwe-calcium ne-vitamin D kungenzeka impilo ye-bone system. Ngaphezu kwalokho, ukungena kwe-vitamin D kuthinta kahle amasosha omzimba futhi kuyisici esibalulekile ekuvimbeleni i-oncology.
Iyini inqubo evamile yevithamini D?
I-Vitamin D iyiqembu lamavithamini, futhi likhuluma ngesilinganiso sokusetshenziswa, abanye bakhuluma ngokuyinkimbinkimbi, nabanye - ngesimiso sezinsuku zonke sevithamini D3. Idatha, enikezwe ngezansi, ikhathazeka ngokuqondile nge-vitamin D njengendlela eyinkimbinkimbi:
- 2,5 - 5,0 mkg - kubantu abadala;
- 2.5 - 10.0 μg - imingcele evamile kubantwana;
- 7.5 - 10.0 μg - izinsana;
- 10,0 mkg - abesifazane abakhulelwe;
- 10,0 μg yabesifazane ngesikhathi se-lactation.
Ukunconywa kwamavithamini nsuku zonke akunciphisi okungenani, okungukuthi isibonakaliso esiphezulu, okudingekayo kuwo wonke umuntu. I-vitamin D eyengeziwe iyingozi futhi emzimbeni, kanye nokuntuleka kwayo, ngakho-ke akufanele ukuyixhase. Ngenxa yokungabi nalutho lwe-vitamin D, ukucindezeleka kukhula, ukulala kunzima, ukukhathazeka, izinkinga ngamazinyo nombono. Ukweqa ngokweqile kubangela izinkinga ngokugaya nokuntuleka kwensimbi emzimbeni.
Imithombo yevithamini D
Indlela elula ukuthenga i-vitamin D ekhemisi ngendlela yama-capsules. I-vithamine enamafutha amaningi, ngakho-ke kule fomu okungcono kakhulu. Noma kunjalo, njalo kungenzeka ukuthola amavithamini kusuka eminye imithombo. Isibonelo:
- Ukudla kwemifino: amakhowe, i-alfalfa, imvubelo, i-horsetail, i-parsley, inambuzane;
- inhlanzi: ama-sardine, i-caviar, i-oil oil, i-trout,
i-tuna, i-salmon, i-herring, i-mackerel, inhlanzi yesibindi; - imikhiqizo yezilwane ezivela emlonyeni: inyama yenkomo, inkukhu yamaqanda, ubisi nanoma yiluphi uhlobo lwemikhiqizo yobisi;
- ukukhanya kwelanga: kwanele ukuba kube emgwaqeni 30-60 imizuzu ngosuku ukuthola inani elanele elangeni, ngaphansi komthelela womzimba ngokwawo okhiqiza i vithamini D.
Kubalulekile ukukhumbula ukuthi ngokusetshenziswa okusebenzayo kwemikhiqizo equkethe i-vitamin D, futhi uma kwenzeka kuvezwa ilanga njalo, ukwamukelwa okungeziwe akusiyo kuphela okuwusizo, kepha kungenza futhi kulimaze. Ngenxa yalokho, i-calcium ixhunyiwe, futhi insimbi, ngokuphambene nalokho, ayixhunyiwe. Ngenxa yokuntuleka kwensimbi, inamba enkulu yezinkinga zezempilo ezihlukene, futhi akufanelekile
.