I-Vitamin D ingaphezu kwe-Bone Builder
I-Vitamin D iyinvithamini enamafutha anesisindo esinomsebenzi omkhulu ekusizeni ekutholeni i-calcium ne-phosphorus emathunjini nokwakha nokugcina amathambo. Ngaphandle komsebenzi wayo ekudonsheni kwamathambo, kubuye kube nendima ekunciphiseni ukuvuvukala, ukuvimbela ukukhula kwamangqamuzana amancane, ukucubungula ukuzivikela komzimba nokulinganisela imizwa.
Kungani Usebenza Kanzima Ukuthola D?
Amazinga aphansi kavithamini D aye ahlotshaniswa nezifo eziningi nezimo zezempilo kuhlanganise nomdlavuza, ukukhuluphala, isifo senhliziyo, ukucindezeleka, i-multiple sclerosis, i-arthritis, isifo sikashukela nokucindezelwa kwegazi eliphezulu.
Ucwaningo ngezinye izikhathi ludideka ngokuthi kungani i-vitamin D idlulile kulezi zimo. Kungenzeka ukuthi amazinga aphansi ale vivamini empeleni abangela izifo nokudilizwa kwezinqubo zomzimba. Kungenzeka nokuthi izimbangela ezisemqoka zalesi simo zibangelwa ukuntuleka ngesikhathi esisodwa. Lokho esikwaziyo ukuthi abantu abanezimo eziningi banamazinga aphansi kakhulu kavithamini D, futhi abacwaningi manje bazama ukuthola ukuthi ukugcwalisa i-vitamin D kuzovimbela futhi / noma ukuphatha lezi zimo.
Ingabe yonke "Ds" idalwe ngokulinganayo?
Kunezinhlanganisela eziningana zamakhemikhali ezibizwa ngokuthi i-vitamin D, futhi kuze kube yamuva kwacatshangwa ukuthi ayifani ngokulinganayo nge-bioavailable (ekwazi ukusetshenziswa ngendlela efanele emzimbeni).
Ukucwaninga kwasekuqaleni kwabonisa ukuthi uhlobo oluthe xaxa lwaluyi- vitamin D 3 . Lona uhlobo lwevithamini D olwenzayo lapho isikhumba sakho sibheke ekukhanyeni kwelanga; izithako ngokuvamile zivela emithonjeni yezilwane zevithamini.
Olunye uhlobo oluvamile, i- vitamin D 2 , kwakucatshangwa ukuthi aluphumelelanga. I-vitamin D 2 itholakala emithonjeni yezitshalo futhi ngokuvamile uhlobo olusetshenziselwa ukuqinisa ubisi nokunye ukudla. Ucwaningo lwamuva kakhulu, kodwa luthola ukuthi kokubili izinhlobo ze-vitamin D zisebenza ngendlela efanayo ekukhuliseni amazinga kavithamini D emzimbeni wakho.
Ingabe Kungenzeka Ukuba U-D-Unamandla?
Kunethuba elihle lokuthi awutholi i-vitamin D. Ngokwezifundo ozifundayo, cishe ingxenye eyodwa kokubili kwezintathu zabantu abadala abakutholakali ku-vitamin D. Uma usebenza endlini, sebenzisa njalo ilanga, uhlale enyakatho i-latitude, ingaphezu kuka-50, futhi / noma ingathathi isisetshenziswa sansuku zonke, kungenzeka ube ngaphansi kule vithamini ebalulekile.
Ungakanani Uvithamini D Owudinga?
Ubuningi be-vitamin D oyidingayo buyinkimbinkimbi. Imali ephakanyisiwe yansukuzonke i-200 IU ngosuku kuze kube neminyaka engama-50, kanye ne-400 IU nsuku zonke uma useneminyaka engaphezu kuka-50. Kodwa ochwepheshe abaningi bacabanga ukuthi kakhulu kakhulu. Isiphakamiso ekuqaleni sasihloselwe ukuvimbela izigqoko ezinganeni, isikhathi eside ngaphambi kokuba i-vitamin D iningi kwezinye izimo ihlolwe.
Izinga elingenhla lezilingo eziphephile ngokuvamile libizwa ngokuthi ngu-2000 IU ngosuku. Lokhu kuyinombolo engavumelani, kanti ezinye izazi zithi ziphansi kanti abanye bathi ziphephile ngamanani aphakeme kakhulu.
Ngakho unquma kanjani ukuthi udinga kangakanani?
Inqubo engcono kakhulu yokuthatha isamba esingu-400IU ngosuku bese uphuma ilanga eligcwele okungenani izikhathi ezintathu ngesonto imizuzu eyishumi nanhlanu ngesikhathi. Le nhlanganisela izobe iphephile cishe cishe wonke abesifazane besilisa.
Kodwa kwabanye, ikakhulukazi labo abangakaze bahlale elangeni noma bebelokhu bebenamavithamini D isikhathi eside, lokhu ngeke kube ngokwanele. Uma ucabanga ukuthi ungaba ne-vitamin D, khuluma nomhlinzeki wakho wezempilo mayelana nokuthi yiziphi izilinganiso ezingakuhle kuwe. Angase ancoma amanani amancane okwesikhathi esincane, bese kuthi amancane amalungiselelo okulondoloza emva kwalokho.
Indlela Yokuthola I-Vitamin D Eningi
Kunezindlela eziningana zokuthuthukisa i-vitamin D yakho yansuku zonke:
- Ukushona kwelanga
Ukushisa kwelanga kuyindlela engokwemvelo kakhulu yokuthola i-vitamin D. I-vitamin D oyithola ngale ndlela isetshenziswe kalula ngumzimba wakho, ikhululekile, futhi ungayifaka nokuzivocavoca ukuze uthole i-combo enkulu yokwakha amathambo. Kwabesifazane abamhlophe abahlala lapho kuneqhwa eliqinile, imizuzu engaba ngu-15 kuya kwangu-20 kathathu ngesonto ngokuvamile iyokhiqiza u-vitamin D okwanele ukuze uhlale ungenalutho.Kwabanye abantu, kunzima ukufika kwelanga. Uma ugqoka izingubo ezihlanganisa zonke isikhumba sakho, uma uhlala endaweni esenyakatho noma emvula, noma uma unesikhumba esimnyama, ungase ube nenkinga yokuthola ilanga elanele ukuze wenze amavithamini D. adingekayo.
- Ukudla
Kunemithombo eminingi yokudla ye-vitamin D. Inhlanzi efana ne-saumon, i-tuna kanye ne-mackerel imithombo yale vivithamini, njengamaqanda amaqanda, ushizi nesibindi sezinyosi. I-vitamin D-nobisi obunamandla nokunye ukudla nakho kuyimithombo emihle. IHhovisi Lokudla Kwezondlo 'I-Vitamin D Fact Sheet inikeza imithombo yokudla eyengeziwe, kanye nolwazi oluningi nge-vitamin D. - Izithako
Ungathola ama-vitamin D ezinhlobonhlobo ezimbili: i-vitamin D 2 , ne-vitamin D 3 , njengoba kuxoxwa ekuqaleni. Kukhona ezinye ezingaziwa mayelana nokuthi uhlobo olulodwa luphakeme kunalunye ekuvimbeleni ukuntuleka. Uma unelungelo lokuthenga, i-D 3 cishe iyindlela engcono kakhulu ngoba kunobunye ubufakazi obude bokuthi benziwa kalula ngomzimba.
I-Vitamin D kanye nokusebenzisana kwezidakamizwa
Kukhona imithi eminingi engakwazi ukuxhumana ne-vitamin D. Hlola nomhlinzeki wakho wezokwelapha ngaphambi kokuba uqale ukuthatha isithako se-vitamin D uma uthatha noma yimiphi imithi, kodwa ikakhulukazi:
- i-thiazide diuretics, njenge-Diuril (chlorothiazide) ne-Enduron (i-methyclothiazide), engabangela amazinga aphakeme kakhulu e-calcium
- abakhi be-calcium-channel, njengeCardizem (diltiazem) no-Norvasc (amlodipine)
- imishanguzo yokulwa ne-seizure, njenge-phenytoin, i-primidone, i-phenobarbital ne-valproic acid
- i-corticosteroids, njenge-prednisone
- I-Xenical (i-orlistat)
- Imithi yokwehliswa kwe-cholesterol ephazamisa umzimba we-fat metabolism njenge-cholestyramine
I-Vitamin D ingaba umngane wakho omuhle ekumeni. Ukuthola izindlela ezinempilo zokwanela kungakusiza uhlale uqinile futhi uvikele izinkinga zempilo ezihlobene neminyaka eminingi.
Imithombo:
> Bischoff-Ferrari, HA, Giovannucci, E, Willett, WC, Dietrich, T, Dawson-Hughes, B, Ukulinganisa ama-serum concentrations ama-25-hydroxyvitamin D enemiphumela eminingi yezempilo, i- American Journal of Clinical Nutrition, Vol. 84, No. 1, 18-28, Julayi 2006. Ibuyisiwe ngo-12 > Meyi, > 2008.
> Izikhungo zezempilo zikazwelonke, iHhovisi Lokudla Kwezondlo, I-Dietary Supplement Sheet Sheet: I-Vitamin D. Ibuyiswe ngomhlaka 12 Meyi 2008.