Ukutya kwe- vitamin D imihla ngemihla kunika utshintsho oluhambelana ne-phosphorus kunye ne-calcium, eqinisekisa ukuba amazinyo, amathambo kunye nemizimba. Kubalulekile ukufana kwe-calcium, kwaye kuphela ukulinganisela okusemgangathweni kwe-calcium kunye ne-vitamin D kunokwenzeka ukuba impilo yenkqubo yeethambo. Ukongezelela, ukungena kwe-vitamin D kukuthintela ngokufanelekileyo isistim somzimba kwaye kuyinto ebalulekileyo ekukhuseleni i-oncology.
Iyintoni isimilo se-vitamin D imihla ngemihla?
I-Vitamin D liqela lamavithamini, kwaye lithetha ngesantya sokusetyenziswa, enye incokola ngokuxakeka, kunye nabanye - malunga nomgangatho wemihla ngemihla yevithamini D3. Idatha, enikezwe ngezantsi, ixhamle ngokuchanekileyo i-vitamin D njengeyinkimbinkimbi:
- 2,5 - 5,0 mkg - abadala;
- 2.5 - 10.0 μg - umda wesiqhelo kubantwana;
- 7.5 - 10.0 μg - kwiintsana;
- 10,0 mkg - kubhinqa abakhulelweyo;
- 10.0 μg kubasetyhini ngexesha lokutya.
Ukunconywa kwimihla ngemihla yamavithamini akumisela ubuncinci, oko kukuthi isalathisi esibanzi, okuyimfuneko kubo bonke abantu. I-vitamin D eyongezelelekileyo inokulimaza umzimba, kunye nokusilela kwayo, ngoko ke akufanele usebenzise kakubi. Ngenxa yokungabikho kwe-vitamin D, ukuxinezeleka kuqhubeka, kulala buhlungu, ukukhathazeka, iingxaki zamazinyo nombono. Okugqithiseleyo kubangela iingxaki ngokugaya kunye nokungabi ncitshi emzimbeni.
Imithombo yevithamini D
Indlela elula kukuthenga i-vitamin D kwikhemistiki ngendlela yeefomsile. Ingumvithamini enamafutha amanelisayo, ngoko kukule ndlela ifanelekile. Nangona kunjalo, kuhlale kunokwenzeka ukufumana amavithamini ukusuka kwenye imithombo. Umzekelo:
- Ukutya kwemifuno: ama-mushroom, i-alfalfa, imvubelo, i-horsetail, i-parsley, i-nettle;
- iintlanzi: i-sardines, i-caviar, ioli yeentlanzi, i-trout,
ityhuna, i-salmon, i-herring, i-mackerel, isibindi seentlanzi; - iimveliso zesimo semfuyo: inyama yenkomo, inkukhu yeqanda, ubisi kunye naluphi na uhlobo lweemveliso zobisi;
- ukukhanya kwelanga: kwanele ukuba kuse sitratweni 30-60 imizuzu ngosuku ukufumana ixabiso elaneleyo elangeni, phantsi kwefuthe apho umzimba ngokwawo uvelisa i vithamini D.
Kubalulekile ukukhumbula ukuba ngokusetyenziswa okusebenzayo kweemveliso eziqukethe iivithamini D, kunye nakwiimeko zokuhlala zihlala ilanga, ukufumana okongeziweyo akukona nje kuphela, kodwa kunokwenzakalisa. Ngenxa yoko, i-calcium ixutywe, kwaye isinyithi, ngokuchaseneyo, ayifumananga. Ngenxa yokunqongophala kwesinyithi, ininzi enkulu yeengxaki ezahlukeneyo zezempilo zenzeka, kwaye akufanelekile
.