Allison Turner
IVithamin D kubhubhane okanye indlela abathengi abathengi ababhida ngayo abantu-inokuba sisihloko seli nqaku. Kwiwebhusayithi yayo, uMbutho waseJamani weSondlo ucacisa izinto ezothusayo malunga nobonelelo oluchanekileyo lwevithamin D ngamaxesha obhubhane.
Ukudideka inxalenye ye-1: Ungayifumana njani i-vitamin D ngaphandle kokuvinjelwa koqhagamshelwano
IGerman Nutrition Society ithi: “Ingakumbi ngamaxesha obhubhani, ufanele wazi ukuba ungamfumana njani uvithamin D nangona ungadibanisi nabantu.” V. (DGE).
Ukuba loo ngxelo ikwenza uzive ngathi ingqondo yakho iya iba liqhina, yinto eqhelekileyo leyo. Ngumthetheleli woxolo. Umxolisi uchaza imeko engekho ngqiqweni. Umzekelo odumileyo woku sisivakalisi “Kubanda ebusuku kunangaphandle”.
Nangona kunjalo, ingxelo ethi "Ngaphandle kokuvalwa koqhagamshelwano, ngoku unokwenza okuthile kwindlu yakho yevithamin D" inokufumaneka kushicilelo lweendaba kwiwebhusayithi yeGerman Society for Nutrition (DGE) malunga nokubonelela nge-vitamin D ngexesha isifo esikho elizweni jikelele.
I-DGE luluntu oluzimeleyo lweengcali zenzululwazi olubona imisebenzi yalo kwimfundo yesondlo kunye nokuqinisekiswa komgangatho kwiingcebiso zesondlo kunye nemfundo kwaye ngoko ifuna ukwenza igalelo kwimpilo yabantu. Umbutho i-70 yeepesenti ixhaswa ngemali ngurhulumente kunye noorhulumente baseburhulumenteni kwaye unohlahlo lwabiwo-mali lonyaka olungaphezulu kwe-8 yezigidi ze-euro (2018).
Isivakalisi esibuzwayo sinengqiqo kwaye singenangqondo kuba indlu ye-vitamin D ayikhathaleli ukuba ugcina unxibelelwano okanye cha - ngaphandle kokuba malunga nokuvinjelwa kokudibana nelanga, okunokukhutshwa ngokujonga umxholo wombhalo we-DGE.
Kuba awufundi kwanto ngelanga phaya. Endaweni yoko, umntu ufunda ngokumangalisayo ukuba "ukuthatha izongezo zevithamin D kwiidosi eziphantsi (7.5 ukuya kwi-100 µg ngosuku okanye ama-35 ukuya kuma-500 µg ngeveki) kunokunciphisa ukuphindaphindeka kosulelo olubukhali lokuphefumla".
Kuyamangaza kuba i-100 µg ayilodosi isezantsi kangako, esangqamana ne-4,000 IU yevithamin D, ehloniphekileyo xa kujongwa idosi yemihla ngemihla ye-800 IU edla ngokucetyiswa yi-DGE.
(Eminye imibutho kunye neengcali zincoma i-4000 IU ye-vitamin D (okanye ngaphezulu) ngosuku ngokuthintela.)
Ukubhideka iSigaba 2: Usulelo olubukhali lokuphefumla lusenokubangelwa ziintsholongwane
Kodwa emva koko babuya umva kwangoko-ngesivakalisi: "Ngokusekwe kwiziphumo zophononongo ukuza kuthi ga ngoku, akukho sindululo ngokubanzi malunga nokuthathwa kwevithamin D amalungiselelo okuthintela usulelo olunamandla lokuphefumla lunokwenziwa. Usulelo oluqatha lokuphefumla lunokuba nezizathu ezahlukahlukeneyo, ezinjengosulelo lwentsholongwane okanye lwebhaktiriya.”
Ingxelo enjalo kwicala labacingelwa ukuba ziingcali iyamangalisa kwakhona, iphantse ibenye i-alogism. Kuba kuvakala ngathi iqela labahleli be-DGE likholelwa ukuba ukunqongophala kwevithamin D kunokuba ngunobangela wosulelo olubukhali lokuphefumla njengeentsholongwane kunye neebhaktheriya.
Nalu ulwazi lokucoca izinto:
- Iipesenti ezingama-90 zazo zonke izifo zokuphefumla ezibukhali zibangelwa ziintsholongwane. Intsalela encinci ibangelwa yibhaktheriya okanye, kwiimeko ezikhethekileyo (kwimeko yokungabikho komzimba ocacileyo), kubangelwa yifungi.
- Ngokwenene, ukunqongophala kwe-vitamin D akuyena nobangela wezifo zokuphefumula, kodwa umngcipheko - oko kukuthi into ekhokelela kwi-immune system ebuthathaka kwaye ngaloo ndlela yenza umzimba ube sengozini kwiintsholongwane, ibhaktheriya, i-fungi, njl.
Sele sichazile ukuba kutheni kwaye kutheni ukusilela kwevithamin D kwandisa umngcipheko wokosuleleka ngokuphefumla ngokuqatha ngokusekwe kwizifundo zesayensi kwinqaku lethu Kutheni i-vitamin D ibaluleke kakhulu xa kukho ukwanda komngcipheko wosulelo.
Kwisishwankathelo sethu sezona milinganiselo zibalulekileyo zokuqinisa amajoni omzimba, sichaza ngokuthe ngqo indlela i-vitamin D echaphazela ngayo amajoni omzimba.
Ukudideka Icandelo 3: 800 IU yevithamin D yanele, nokuba ufuna ngakumbi
Buyela kwi-DGE press release: Ke xa uchaze ukuba ukuthatha i-vitamin D kwiidosi ukuya kwi-4,000 IU (ingakumbi ukuba kukho ukusilela kwangaphambili) kunokunciphisa iziganeko zezifo zokuphefumla, ekugqibeleni kucetyiswa ukuba kuthathe i-vitamin D ngendlela izongezo kufuneka zithathwe kuphela ukuba unikezelo lwevithamin D alunakukhuselwa ngokwenziwa kolusu ngokwalo kunye nangesondlo.
Siyavuma. Okwangoku, nangona kunjalo, umbutho okhathalayo ngempilo yabantu kufuneka ucebise ukuba amanqanaba abo e-vitamin D amiselwe kwaye emva koko athathe isixa esifunekayo sevithamin D.
Akunjalo kwi-DGE. Ngeli xesha, ichaza ukuthathwa kwe-20 µg (= 800 IU) ye-vitamin D ngosuku "njengeyaneleyo" ukuba umzimba awuyivelisi ngokwemvelo.
Awunakuyeka ukumangaliswa. Ngoko nangona iidosi zemihla ngemihla ukuya kwi-4,000 IU zichazwe njengesebenzayo ngasentla, apho ukusebenza kwe-vitamin D yokuncedisa - ngokutsho kwe-DGE - kuxhomekeke kwisimo se-vitamin D, ngokukhawuleza i-800 IU yanele kumntu ngamnye-kwaye nokuba umzimba ayivelisi ivithamin ngokwemvelo!
Ukuqukumbela: IVithamin D kubhubhane - le yindlela obonelelwa ngayo ngokufanelekileyo
Siwushwankathela lo mbandela ngolu hlobo lulandelayo: Ubonelelo olwaneleyo lwevithamin D kwindyikityha (okanye ngaphandle kwendyikitya yokufa) ayinanto yakwenza nokuvalwa okunokwenzeka koqhagamshelwano. (Ngaphandle kokuba awukwazi ukushiya indlu ukuze uhlambe ilanga ngaphandle koncedo lwabanye abantu, engazange ibhekiswe yi-DGE).
Kububuxoki ukuba wonke umntu unikwe kakuhle idosi yemihla ngemihla engama-800 IU yevithamin D.
Ngakolunye uhlangothi, kuyinyaniso ukuba i-dosage kunye nokutya kwamalungiselelo e-vitamin D kufuneka ibe ngumntu ngamnye, apho i-dose ye-vitamin D efunekayo imihla ngemihla inokugqithisa kakhulu i-800 IU echazwe yi-DGE njengesikhokelo. Unokufunda indlela yokwenza oku kwikhonkco elilandelayo malunga nokutya okuchanekileyo kwevithamin D.
