Jessica Vargas
Ukudla okunovithamini D kungaba negalelo elibalulekile empilweni. Kodwa kumbalwa kakhulu ukudla okuqukethe inani elikhulu lakhona. Laba abaphezulu abayi-10!
Ukudla okuyi-10 okuphezulu okunovithamini D
Uhlu olulandelayo lunikeza umbono oqondile we ukudla 10 phezulu :
Okuqukethwe kwe-Vitamin D (ama-microgram ngamagremu ayi-100):
- I-Atlantic herring: 25.00
- I-Salmon: 16.00
- Iqanda leqanda (inkukhu): 5.60
- I-Mackerel: 4.00
- Iqanda lenkukhu, inani: 2.90
- Ama-Chanterelles: 2.10
- Amakhowe: 1.90
- Isibindi senyama yenkomo: 1.70
- Ushizi (Gouda, 45% FiTr.): 1.30
- Ibhotela: 1,20
Yini i-vitamin D?
Ochwepheshe empeleni babhekisela eqenjini lonke lamavithamini ancibilikayo amafutha, okuthiwa ama-calciferol , njenge-vitamin D. Aguqulwa ezinso nezinye izitho zibe uhlobo olusebenzayo lwevithamini D, elinomphumela onjenge-hormone emzimbeni. .
Ngokungafani namanye amavithamini, umzimba womuntu ungakhiqiza uvithamini D ngokwawo, esikhumbeni. Lapho, izandulela ezikhona kakade ziguqulwa zibe yivithamini D ngosizo lokukhanya kwelanga - noma imisebe ye-UV-B ngokunembile. Ngemisebe yelanga eyanele, abantu bangavala amaphesenti angama-80 kuye kwangama-90 ezidingo zabo. Okusele (okungukuthi cishe amaphesenti ayi-10 kuye kwangama-20) adliwa ngokudla.
Iyini imfuneko yami ye-vitamin D nsuku zonke?
Ngokusho kwe-German Society for Nutrition, izingane ezineminyaka engaphezu konyaka owodwa, intsha kanye nabantu abadala kufanele bathathe isilinganiso esiphezulu sama-microgram angu-20 kavithamini D ngosuku. Leli inani elinconywayo uma umzimba ungakwazi ukukhiqiza uvithamini D ngokwawo (isb. uma ulele embhedeni).
Ukuze banqume isimo sikavithamini D womuntu, odokotela balinganisa izinga le-25-hydroxyvitamin D (ifomu lesitoreji) egazini. Lokhu kufanele okungenani kube ama-nanomoles angama-50 ilitha ngalinye (nmol/l) legazi – inani elithathwa njengelifanele kakhulu empilweni yamathambo. Uma kungu-30 nmol/l noma ngaphansi, odokotela bakhuluma ngokuntula.
Okubalulekile: Wonke umzimba wakha amanani ahlukene kavithamini D ngokukhanya kwelanga. Lokhu kuncike, phakathi kwezinye izinto, esimweni sezulu, inkathi, izingubo noma ubude besikhathi esichithwa ngaphandle. Ubudala, umbala wesikhumba kanye nesisindo somzimba nakho kunendima.
Ngakho-ke izinga likavithamini D egazini lingaphansi kokushintshashintsha okukhulu. Lokhu kusho ukuthi inani eliphansi elikalwa kanye lihlala liyisifinyezo nje. Akusho ukuthi sekuvele kukhona ukuntuleka kwesikhathi eside okuyingozi empilweni.
Ithiphu yochwepheshe: “I-Vitamin D ibaluleke kakhulu ekumunceni i-calcium emathunjini. Uma ingekho, ukugcwala kwe-calcium egazini kuzokwehla. Lokhu kusho ukuthi i-calcium eningi ikhishwa emathanjeni ukuze kunxeshezelwe lokhu kuntuleka kwegazi Izinga le-calcium lihlala linjalo - kodwa ukuminyana kwamathambo kuyehla. I-Vitamin D ikhiqizwa ngokuyinhloko emzimbeni ngokwawo ngesikhumba ngokuchayeka elangeni futhi ngamanani amancane ngokudla okuthile okufana ne-herring, i-salmon, i-chicken egg yolk, i-mackerel, i-chanterelles, amakhowe nesibindi senkomo Ukugcina amathambo aqinile, isimo se-vitamin D. kufanele ihlolwe udokotela, ikakhulukazi ebusika, futhi okunezezelwe kufanele kube khona lapho kuntuleka khona.”
Iyini imiphumela yokuntuleka kwevithamini D?
Ukuntula kungaba nezimbangela ezihlukahlukene. Kwenzeka lapho isikhumba singakutholi ukukhanya kwelanga okwanele noma lapho imisebe yelanga ibuthakathaka kakhulu ezinyangeni zasebusika ukuze umzimba ukwazi ukukhiqiza uvithamini D owanele.
I-vitamin yelanga idlala indima ebalulekile ezinqubweni ezihlukahlukene emzimbeni:
- Ilawula i-calcium ne-phosphate metabolism futhi isekela ukumuncwa kwe-calcium emathunjini. Umzimba ungabe usuhlanganisa le mineral emazinyweni nasemathanjeni. Lokhu kubenza bazinze futhi baqine.
- Kunomthelela omuhle emandleni emisipha.
- Isekela amasosha omzimba futhi ibandakanyeka kwezinye izinqubo ze-metabolic.
Ukunakekelwa okungalungile kwesikhathi eside kungaba nemiphumela emibi kakhulu:
- Ukushoda kwe-Vitamin D ezinganeni: Ezinsaneni nasezinganeni, ukuntuleka kwevithamini yelanga kuholela, isibonelo, kumaminerali anganele agcinwe emathanjeni: ahlala ethambile futhi angakhubazeka unomphela ngenxa yalokho. Odokotela babiza lesi sithombe somtholampilo ngokuthi "rickets".
- Ukuntuleka kwe-Vitamin D kubantu abadala: Ukuphazamiseka kokusebenza kwamathambo kungase kwenzeke nakubantu abadala, kubangele ukuthi amathambo athambe (i-osteomalacia). Lokhu kuvame ukuhlotshaniswa nobuhlungu obukhulu kanye nobuthakathaka bemisipha. Kubantu asebekhulile, ukuntuleka kwevithamini D kwandisa ingozi yokuthuthukisa i-osteoporosis (ukulahleka kwamathambo).
Ukunikezwa kwe-vitamin D kungase kube nomthelela kwezinye izifo ezihlukahlukene ezifana nomfutho wegazi ophakeme, uhlobo lwesifo sikashukela sohlobo 2, ukuphazamiseka kwenhliziyo noma umdlavuza. Kukhona ukusikisela lokhu kuphela, ubufakazi besayensi abukho kuze kube manje.
Hlangana nezidingo zikavithamini D ngokudla
Sihlanganisa izidingo zethu eziningi ngosizo lokukhanya kwelanga . Labo abachitha isikhathi esiningi bengaphandle ehlobo nabo bagcwalisa izitolo zabo zikavithamini D. Umzimba ungabe usubuyela kulezi zinyanga ezimnyama zasebusika.
Ingxenye encane kuphela yokudla ivela ekudleni . Lokhu kubangelwa ikakhulukazi ukuthi ukudla okuningi akuqukethe amanani abalulekile kavithamini D. Umuntu waseJalimane uthatha ama-micrograms angaba ngu-2 kuya kwangu-4 kuphela ngosuku ngokudla. Nokho, kukhona ukudla okunothe ikakhulukazi ngovithamini D. Lokhu kungaba negalelo elibalulekile empilweni.
Uvithamini D utholakala ngaluphi uhlobo ekudleni?
Eqenjini lama-calciferol, amabili abaluleke kakhulu emzimbeni:
- I-Vitamin D2 (ergocalciferol) itholakala kuphela ekudleni kwezitshalo. Umzimba ungaguqula leli molekyuli libe yi-cholecalciferol.
- I-Vitamin D3 (cholecalciferol) ikakhulukazi etholakala ekudleni okuvela emithonjeni yezilwane. Ezinso, umzimba uguqula i-cholecalciferol ibe yi-calcitriol esebenzayo.
Kukhona uvithamini D omningi ekudleni
Ukudla lokho aqukethe inani elikhulu ikakhulukazi vitamin D zihlanganisa, Ngaphezu kwakho konke,
- izinhlanzi ezinamafutha (njenge-herring, i-mackerel, i-eel, i-salmon, njll.),
- i-offal njengesibindi,
- i-yolk kanye
- amakhowe athile adliwayo.
Vitamin D: Ukugcina kanye nokulungisa ukudla ngendlela efanele
Ngokungafani namanye amavithamini amaningi, uvithamini D uzinzile. Lokhu kusho ukuthi ayizweli kumathonya angaphandle njengokukhanya, umoya-mpilo noma izinga lokushisa futhi ayiboli. Ngakho-ke ukudla okunovithamini D kungagcinwa ngokujwayelekile ngaphandle kokukhathazeka ngokulahlekelwa okukhulu. Ukupheka akulimazi futhi, njengoba imelana nezinga lokushisa elifinyelela ku-180 ° C ngaphandle kwezinkinga.
Izithako ze-Vitamin D: ziwusizo nini?
Kubantu abadala abanempilo, abakhuthele, inzuzo yezithako ze-vitamin D incane kakhulu. Nokho, kwezinye izimo zingaba usizo kakhulu. Kunezici ezimbalwa zobungozi ezivumela ukunikezwa okuncane:
- Ubudala: Uma umuntu esekhulile, isikhumba silahlekelwa kakhulu amandla okukhiqiza i-vitamin D. Izingane, ngakolunye uhlangothi, akufanele zivezwe elangeni eliqondile ngonyaka wokuqala wokuphila, ukuze ukuntuleka nakho kwenzeke lapha.
- Isidingo sokunakekelwa: Abantu abahlezi embhedeni noma abavinjelwe ukuhamba kwabo akuvamile ukuba babe ngaphandle.
- Izizathu zezenkolo noma zamasiko: Uma ingxenye enkulu yesikhumba imbozwe ngaphandle, ukukhanya kwelanga okudingekayo ekukhiqizeni i-vitamin D akukwazi ukufinyelela esikhumbeni.
- Umbala wesikhumba: Isikhumba esimnyama sinokuqukethwe okuphezulu kwe-melanin ngakho-ke sikhiqiza uvithamini D omncane kunesikhumba esikhanyayo.
- Izifo ezingalapheki: Izifo ezithile (isb. zamathumbu amancane, isibindi, izinso) zingaphazamisa ukukhiqizwa kukavithamini D.
- Imithi: Imithi (isib. yesithuthwane) ingavimbela ukukhiqizwa kukavithamini D.
Okubalulekile: Kufanele nakanjani uxoxe ngokuthatha izithasiselo zikavithamini D nodokotela wakho. Angakwazi ukunquma ukuthi kukhona yini ukuntula ngempela nokuthi kuyadingeka yini ukwelashwa okufanele.
Noma ubani okusolwa ukuthi ugwinye amaphilisi kavithamini D akagcini nje ngokubeka engcupheni ukweqisa umthamo onemiphumela engemihle enjengokuqaqamba kwekhanda, isicanucanu noma ngisho nezinso. Lawa malungiselelo angaba nomthelela endleleni eminye imithi esebenza ngayo . Lokhu ngezinye izikhathi kungaba nemiphumela eyingozi njenge-cardiac arrhythmia.
Imibuzo evame ukubuzwa mayelana nokudla kwe-vitamin D
Ikuphi i-vitamin D?
Umzimba womuntu ungakhiqiza uvithamini D ngokwawo ngokuchayeka elangeni. Ingxenye encane kuphela (cishe i-10-20%) idliwa ngokudla. Ukudla okunovithamini D omningi kuphuma ezilwaneni (njengezinhlanzi ezinamafutha, isikhuphasha seqanda noma inhlanzi ethile). Phakathi kwemithombo embalwa yezitshalo kukhona amakhowe athile adliwayo.
Ngidinga uvithamini D ongakanani ngosuku?
I-German Society for Nutrition incoma ukuthatha umkhawulo wama-microgram angu-20 kavithamini D ngosuku. Nokho, lokhu kusebenza kuphela uma ukukhiqizwa komzimba ngokwawo kungenzeki. Empeleni, akuwenzi umqondo ukuthi abantu abanempilo, abakhuthele bagwinye izithasiselo zokudla ezinovithamini D. Ngoba ukushoda ngokuvamile kwenzeka ezimeni ezithile kuphela (isib. ukugula).
Yiziphi izimpawu zokushoda kwe-vitamin D?
Endabeni yokuntuleka kwangempela, ngokuyinhloko amathambo ahluphekayo. Ukukhubazeka, ubuhlungu noma ubuthakathaka bemisipha yimiphumela. Ingozi yokuthuthukisa i-osteoporosis (ukulahleka kwamathambo) nayo iyanda.
