Ukunqongophala Vitamin D: Iimpawu kubantu abadala ukuze aphathe

Kudala-dala kwakucingwa ukuba ivithamin D uluncedo kuphela amathambo namazinyo, kodwa ekugqibeleni ezenzeka kwezinye iimeko. Isibakala sokuba lwesi sakhi umkhondo lu dityanisiwe iingxaki zempilo ezininzi. Nokuba wabonisa ukuba Umngcipheko wokuhlaselwa ngumhlaza kunye nesifo seswekile ukunyuka ukuba umntu onesifo yokungabikho novithamini D. Kwilizwe lethu, le meko kakhulu kwandile, njengoko kwimimandla abaninzi abafumani ithamo kwelanga, nto leyo eyimfuneko ukuze kuyondelelaniswe lwesi sakhi mkhondo. Ngoko yingozi kukungabi ivithamin D? Iimpawu e abadala, ifoto, indlela sifo kubonakala nangendlela ukuluphatha - konke oku uya kufumana kweli nqaku.

Yintoni calciferol?

Vitamin D, okanye njengoko ibizwa ngokuba ngokwenzululwazi, calciferol, - iqela provitamin eziphilayo esebenzayo kunye namanqatha-enyibilikayo: cholecalciferol kunye ergocalciferol. Le element ivunjululwe phantse 95 kwiminyaka eyadlulayo, waseMelika eziphilayo Elmer McCollum. Kwaye sisebenzisa ikakhulu ngenxa unyango lwesifo amathambo (yamathambo, osteoporosis). Namhlanje, ukungabikho ivithamin D, iimpawu kwi abadala ababonakala evela kuziphuko zendalo main okuyingxenye, ntli neziphumo ezimandundu kakhulu kwimpilo yabantu.

Njengokuba sele wathi, ezimbini provitamin calciferol esebenzayo.

1. Cholecalciferol okanye D3.
2. Ergocalciferol, okanye D2.

Imvelaphi provitamin wambumba phantsi isenzo yelanga eyingozi. A Igalelo lesibini kungena umzimba ngokutya. Ukuze ubone indlela ukusetyenziswa lwesi sakhi kubaluleke kakhulu, cinga imisebenzi ukuba enze:

• Iziqalelo ezingundoqo ukuze kwakhiwe amathambo zethu kunye amazinyo calcium nezinki, yaye oko nokwenziwa eyiyo iimfuno D vitamin
• Kwakhona, i "ukukhanya kwelanga vitamin" ubesoloko ethatha inxaxheba kuphuhliso kunye nokukhula iiseli. Oku kuthintela ukukhula iiseli zomhlaza.
• Vitamin D kuqinisa amajoni omzimba, inika igazi ekunqandeni esempilweni kunye nomsebenzi le ndlala lengqula.
• Inika umsebenzi eqhelekileyo neemvakalelo-luvo.
• Vitamin D onesiphumo kwi iswekile yegazi.

Enyanisweni, le yinxalenye encinane kuphela isiphumo ivithamin D emzimbeni womntu.

Yintoni ireyithi imihla calciferol?

yangosuku Calciferol kuxhomekeke kubudala lomntu, ukususela umzimba nkqu uhlala khona. Umzekelo, ngokuba abantwana (ukusuka kunyaka omnye ukuya kwiminyaka emithathu) kufuneka ibe lusuku ukufumana-10 mg lwesi sakhi. Ithamo efanayo kufuneka zibonelelwe abasetyhini abakhulelweyo kunye phindeke. Abantu abadala kufuneka mcg 2.5 kuphela ngemini. oyidlayo abadala luyanda ukuya 15 mcg. Kwakhona, kukho ezinye izinto apho izinga ngemihla kufuneka zandiswe. Umzekelo, abantu abahlala kwimimandla esemantla, kusenokwenzeka ukuba ubunzima ngenxa yokungabikho kwelanga, imfuneko yabo yemihla ngemihla kufuneka ibe ngaphezulu 10 mg. Kwakhona, ukuba ngaba abantu abasebenza ebusuku balale xa ilanga likhanya esitratweni. Kufuneka inani novithamini D.

Izizathu "ukukhanya vitamin" intsilelo

Oyena nobangela ivithamin D ukunqongophala emzimbeni, kusesemini ngendlela engalunganga yobomi. ukutya Idla, ukunqongophala umsebenzi ngokwasemzimbeni - konke oku kukhokelela yokungabikho izinto eziyimfuneko, azafunyanelwa ndawo. Kodwa kukho nezinye izinto ezininzi musa ixhomekeke yokuphila, kwaye azinampembelelo kulwimi okubhalwe kule vitamin emzimbeni:

1. ubudala nangaphezulu. Inyaniso kukuba ebudaleni umzimba eyayiphazamisa umsebenzi kukufakwa lwesi sakhi umkhondo, ngoko weza zazimbalwa, yaye kwasekwa nokungabikho novithamini D. Iimpawu kubantu abadala kunye nokugula ngokuqhelekileyo musa uqaphele, becaphula ngobudala bakhe.
2. ban "Sunny". Kubalulekile ukuba oogqirha behlel nje kuyathintelwa, ezifana nomhlaza sezifo yesikhumba. Kwezinye iimeko, ungakwazi ilanga. Khetha nje ngexesha elifanelekileyo ngenxa yoku ilizwe, alumeke bengaphaya kweglasi.
3. isikhumba Dark. isikhumba obukeka luthintela Yindibanisela ivithamin D, ngenxa yokuba i ngokugqithiseleyo-bala lintsundu likhusela ngokuchaseneyo UV eyingozi.
4. Ukukhulelwa ne zisanyisa. Ngeli xesha, oomama elizayo iphazamisa intsalela calcium iphosphate, nabo bonke nutrients kuphuhliso usana kunye nonina kusala ungenanto.
5. Izifo kwesibindi kunye nezintso. Ezi amalungu zidlala indima enkulu ekwenzeni vitamin kulo ifomu esebenzayo, ngoko ukuba basilele, intsilelo into ebalulekileyo enikiweyo.

Ukunqongophala Vitamin D: Iimpawu ku abadala

Ukunqongophala ivithamin D kuphela kwi sigaba sokuqala ukungavakali, kodwa kungekudala uza phawula indlela imeko wakho sibi kakhulu, njengoko kubonakala kuni, ngaphandle kwesizathu. Ukuze siqonde le sifo kubonakala njani ngokwaso, kuyimfuneko ukwazi iimpawu ezingundoqo kukuthi, ekubeni abaninzi nkqu bazi ukuba ukungabikho novithamini D. Iimpawu abadala nesi sifo zimi ngolu hlobo lulandelayo:

• ubuthathaka jikelele.
• Uvalo, ucaphuka kunye nokudakumba.
• Iingxaki ngesitulo.
• ukuphazamiseka kokulala.
• iingxaki zamazinyo, ezizezi uphuhliso yidityaniso, bezikhulule okanye ilahleko iyonke.
• ukungaboni.
• Ubu kunye brittleness ethanjeni.
• Muscle ubuthathaka.
• intloko ukubila kakhulu.
• Ukulahleka wokutya, ngenxa yoko, ukwehla kobunzima bomzimba.
• Intlungu kwamalunga.
• amahlaba kwezihlunu.
• Kukholelwa ukuba nesi sifo kuba ukungabi (iimpawu abadala) ivithamin D exobukayo angavela esikhumbeni.

Ekubeni zonke ezi mpawu nazo kubakho imiqondiso zezinye izifo, kubalulekile ukuqhagamshelana liyincutshe onamava oya kuqhuba zonke uphando ezifanelekileyo ukumisela unyango olusebenzayo.

unyango

Ngoku uyazi ukuba kukho ukunqongophala ivithamin D, iimpawu abadala. Indlela yokuphatha le ngxaki? lifikile ixesha lokuba kuxoxwe ngalo mba. Eneneni akukho nto inzima kwaye ibiza kakhulu. Yanele ukuba enze elula, kodwa ngemihla izenzo:

1. Eyona ndlela ilula ukufumana idosi efunekayo - uhambo esitratweni ngosuku enelanga. Kuthatha i seyure kuphela.
2. Unako ukuthatha izongezo zokutya ukuba kuthengiswa ezikhemesti akubizi.
3. ukwamkela rhoqo ukudla zityebi vitamin D. Uluhlu siye thaca uncitshiswe kancinane.
4. I-UV zokukhanya esibhedlele.
5. Unyango lwezifo zangaphakathi.

Njani yingozi ivithamin D ngxaki?

Mhlawumbi abantu abaninzi bacinga ukuba ukunqongophala banal of calciferol ingozi encinane, kodwa yimpazamo enkulu. Oko kungakhokelela ekubeni nemiphumela emibi kakhulu ukuba manyathelo weyele ngexesha ukuluphatha, umzekelo ezifana:

• Isifuba.
• Kwamathambo.
• Oncology.
• Kwegazi.
• Migraine.
• Diabetes osegazini.
• Yamafutha.

abafazi abaninzi ngokuqinisekileyo abanomdla umbuzo njengoko kubonakalisiwe ukunqongophala (iimpawu ivithamin D abadala) eluswini wabonakala ebantwaneni. Kakade ke, vitamin nganye akubalulekanga imbonakalo yazo zempilo, kodwa lwesi sakhi umkhondo, ngoko akukho impendulo enye. Thina yaqhuba uphando, yaye yaba njani, omnye wabantu ngelo candelo ukunqongophala ibhaqwe ngesikhumba owomileyo, kunye nezinye - yena ebengekho.

Okune vitamin D

Calciferol ifumaneka kuphela ukutya zezilwanyana. Sinikezela na uludwe lweentlobo zokutya 10 zityebi vitamin D:

1. Beef isibindi.
2. egg Chicken kunye sac na.
3. Ibhotolo.
4. Curd.
5. Netshizi.
6. Smetana.
7. Cream.
8. Kwesibindi kweentlanzi zaselwandle.
9. Ubisi.
10. Obude.

isiphelo

Calciferol ethile lulula nya, eyona nto ibalulekileyo ukuze baphawule ingxaki iqale ukujongana nayo. Emva koko, akukho kusilela yingozi kwaye ifuthe yena ukuba ezotyhalo. Emva kokufunda eli nqaku, ngoku uyazi ukuba kukho ukunqongophala enjalo ivithamin D, iimpawu abadala, sibaphathe njani esi sifo ekhaya, yaye ngaphezulu. Yiba ingqalelo impilo yakho!