Emma Miller
Lintho tse ngata li ka ama bokhoni ba hau ba ho fumana vithamine D e lekaneng. Ka linako tse ling vithamine D e bitsoa "vithamine ea letsatsi" hobane e hlahisoa letlalong ka lebaka la khanya ea letsatsi. Ke vithamine e qhibilihang ka mafura e tsoang lelapeng la metsoako e kenyelletsang livithamine D-1, D-2, le D-3.
'Mele oa hau o hlahisa vithamine D ka tlhaho ha o le letsatsing. U ka boela ua e fumana ka lijo tse itseng le li-supplement ho etsa bonnete ba hore u na le litekanyetso tse lekaneng tsa vithamine maling a hau.
Vithamine D e na le mesebetsi e mengata ea bohlokoa. Mohlomong ea bohlokoa ka ho fetisisa ho tsena ke ho laola ho monya ha k'halsiamo le phosphorus le ho netefatsa ts'ebetso e tloaelehileng ea sesole sa 'mele. Ho fumana vithamine D e lekaneng ho bohlokoa bakeng sa khōlo e tloaelehileng le nts'etsopele ea masapo le meno, hammoho le ho eketsa ho hanyetsa mafu a itseng.
Mona ke melemo e meng e meraro e makatsang ea vithamine D.
Vithamine D e loantša mafu
Ntle le melemo ea eona ea mantlha, lipatlisiso li bonts'a hore vithamine D le eona e ka bapala karolo ho
Ho fokotsa kotsi ea ho ba le multiple sclerosis, ho ea ka phuputso ea 2006 e hatisitsoeng ho Journal of the American Medical Association. E fokotsa monyetla oa ho ba le lefu la pelo, ho ea ka phuputso ea 2008 e hatisitsoeng ho Circulation, 'me e thusa ho fokotsa menyetla ea ho ba le feberu, ho ea ka phuputso ea 2010 e hatisitsoeng ho American Journal of Clinical Nutrition.
Vithamine D e fokotsa khatello ea maikutlo
Liphuputso li bontšitse hore vithamine D e ka phetha karolo ea bohlokoa ho laola maikutlo le ho thibela ho tepella maikutlong. Phuputsong e 'ngoe, bafuputsi ba fumane hore batho ba nang le khatello ea maikutlo ba ileng ba nka li-supplement tsa vithamine D ba bone ntlafatso ea matšoao a bona.
Phuputsong e 'ngoe ea batho ba nang le fibromyalgia, bafuputsi ba fumane hore khaello ea vithamine D e tloaelehile haholo ho ba nang le matšoenyeho le khatello ea maikutlo.
Vithamine D e thusa ho fokotsa boima ba 'mele
Nahana ka ho eketsa vithamine D lijong tsa hau haeba u leka ho theola boima ba 'mele kapa ho thibela lefu la pelo.
Phuputsong e 'ngoe, batho ba ileng ba nka li-supplement tsa calcium le vithamine D letsatsi le leng le le leng ba ile ba khona ho theola boima ba' mele ho feta barupeluoa ba ileng ba nka sebaka sa placebo. Bo-rasaense ba boletse hore khalsiamo e eketsehileng le vithamine D li fokolisa takatso ea lijo.
Phuputsong e 'ngoe, batho ba batenya ba neng ba nka li-supplement tsa vithamine D letsatsi le leng le le leng ba ile ba ntlafatsa matšoao a bona a kotsi bakeng sa lefu la pelo.
Lintho tse ngata li ka ama bokhoni ba hau ba ho fumana vithamine D e lekaneng letsatsing feela. Lintlha tsena li kenyelletsa:
- Ho ba sebakeng se nang le maemo a mangata a tshilafalo
- Ho sebelisa setlolo se sireletsang letsatsi
- Ho qeta nako e eketsehileng ka tlung
- Ho lula metseng e meholo moo meaho e thibelang khanya ea letsatsi
- Letlalo le lefifi (ha boemo ba melanin bo phahame, letlalo le ka monya vithamine D e fokolang).
Lintlha tsena li tlatsetsa khaellong ea vithamine D ho palo e ntseng e eketseha ea batho. Ke ka lebaka leo ho leng bohlokoa ho fumana vithamine D ea hau eseng feela khanyeng ea letsatsi empa hape le mehloli e meng.
Matšoao a khaello ea vithamine D ho batho ba baholo a kenyelletsa:
- mokhathala, mahlaba, bohloko, hammoho le malaise ka kakaretso
- bohloko bo boholo ba masapo kapa mesifa kapa bofokoli bo ka bakang bothata ba ho hloa ditepisi
- ho robeha ha khatello ea kelello, haholo-holo maotong, pelvis le letheka
Lingaka li ka hlahloba khaello ea vithamine D ka ho etsa tlhahlobo e bonolo ea mali. Haeba u haelloa ke matla, ngaka ea hau e ka 'na ea laela X-ray ho hlahloba matla a masapo a hao.
Haeba u fumanoa u e-na le khaello ea vithamine D, ngaka ea hau e ka 'na ea u khothalletsa hore u nke tlatsetso ea letsatsi le letsatsi ea vithamine D. Haeba u na le khaello e matla, ba ka 'na ba khothalletsa lipilisi kapa lino tse nang le vithamine D tse ngata ho e-na le hoo. U lokela hape ho fumana vithamine D ka khanya ea letsatsi le lijo tseo u li jang.
Mehloli ea lijo tsa vithamine D
Lijo tse ling li na le vithamine D. Ka lebaka lena, lijo tse ling li matlafatsoa. Sena se bolela ho eketsoa ka vithamine D. Lijo tse nang le vithamine D li kenyelletsa:
- salemone
- tlhapi
- lehe la mahe
- shrimp
- lebese (qhobosheane)
- lijo-thollo (tse ruisitsoeng)
- yogurt (e matlafatsang)
- lero la lamunu (le etselitsoeng liqhobosheane)
Ho ka ba thata ho fumana vithamine D e lekaneng letsatsi le leng le le leng feela ho tloha letsatsing le lijong, kahoo ho nka tlatsetso ea vithamine D ho ka thusa.
