John Myers
I-Vitamin D ingakhiqizwa ngumzimba ngokwawo. Nokho, lokhu kudinga ukukhanya kwelanga okwanele. Nokho, enkabeni nasenyakatho yeYurophu, imisebe yelanga ngokuvamile ayanele – futhi umzimba awukwazi ukukhiqiza amanani kavithamini D adingeka ngokushesha.
Ukushoda kwe-Vitamin D: izimpawu zokuqala ezingaqondile
Ukushoda kwe-Vitamin D kungaholela ezimpawini ezihluke kakhulu. Izikhulu eziningi zithi ukuntuleka kukavithamini D empeleni kuthinta kakhulu uhlaka lwamathambo, olungaqashelwa ngokugula kwamathambo. Kodwa-ke, noma ubani osevele ehlushwa ubuhlungu bamathambo namathambo akhubazekile akagcini nje ngokuntula i-vitamin D ngokwedlulele kodwa ngokuvamile uye waba nakho isikhathi eside.
Kungcono ungakuvumeli ukuthi kufinyelele kude kangako kwasekuqaleni. Ngakho-ke, bekungeke kube kubi uma umuntu enganaka izimpawu zokuqala zokuntuleka kwevithamini D. Izimpawu zingase zingacacisi kakhulu, njengokuthi:
Ukushoda kwe-Vitamin D: izimpawu
- Izifo ezitholakala njalo
- Ukuphulukiswa okulimazayo okulimazayo
- Ukukhathala okujwayelekile
- ubuhlungu bethambo nomhlane
- Isimo esibi esingapheli
- ukucindezeleka
- izinkinga zokulala
- ukwehla kokusebenza ngokomzimba nangokwengqondo
- ibala elibi
- ukungapholi kahle kwesilonda
- fibromyalgia
- sikashukela
- ufuba
- i-periodontitis
- Cancer
- kwamathambo
- autism
- ADHD
Yiqiniso, izimpawu noma izifo ezishiwo zingase zibe nezinye izimbangela - futhi yiqiniso, ukuthatha uvithamini D kukodwa azelaphi zonke izifo. Kodwa-ke, ukuntuleka kwevithamini D ngokuvamile kungaba yimbangela ebalulekile. Uma ukuntula kulungiswa, izinkinga ezifana ne-autism ne-ADHD zivame ukuba ngcono - futhi izifo ezinzima ziphendula kangcono ekwelashweni.
Ngakho-ke kufanele ngaso sonke isikhathi uhlole izinga lakho likavithamini D - kungakhathaliseki ukuthi unezimpawu ezingaqondile noma izifo ezithile ezingelapheki - futhi, uma kunesidingo, ulungise ukuntuleka kukavithamini D ngokushesha.
Ngezansi sixoxa ngezinye zezimpawu ezishiwo noma imiphumela yokuntuleka kwevithamini D ngokuningiliziwe.
Izifo ezitholakala njalo
Enye yezindima eziyinhloko zikavithamini D ukusekela nokulawula amasosha omzimba. Ngakho-ke izimpawu zokushoda kwe-vitamin D zihlanganisa ukwanda kokungenwa yizifo. Amagciwane namagciwane manje anomdlalo olula futhi labo abathintekile bahlala behlushwa uhlobo oluthile lokutheleleka, iningi lemigudu yokuphefumula. Ngakho-ke uma ubamba wonke umkhuhlane ojikelezayo, cabanga ngamazinga akho kavithamini D.
Ezinye izifundo ezinkulu zokuqaphela sezivele zibonisa ukuxhumana phakathi kokuntuleka kwevithamini D kanye nezifo ezivamile zokuphefumula, njengomkhuhlane ovamile, ukucinana kwemigudu yokuphefumula, kanye nenyumoniya.
Ucwaningo olwengeziwe lwathola ukuthi ukuthatha i-4,000 IU kavithamini D nsuku zonke kunganciphisa kakhulu ingozi yezifo zokuphefumula. Yiqiniso, kubalulekile ukuthi amazinga akho e-vitamin D ahlolwe kuqala. Ngoba ukuthatha uvithamini D kungaletha kuphela intuthuko esimweni salabo bantu ababenokuntula okuhambisanayo ngaphambili.
Ukuphulukiswa okulimazayo okulimazayo
Amasosha omzimba abuthaka angabonakala nasezilonda ezingapholi kahle, isb. B. ngemva kokulimala noma ukuhlinzwa. Lapha, futhi, izinga le-vitamin D kufanele licatshangelwe. Ngenxa yokuthi uvithamini D uhileleke ngokuqondile ekwelapheni kwesilonda kanye namathonya - isb Ngokocwaningo lwangoSepthemba 2016 - izinqubo ezimbalwa ezidingekayo ukuze siphole ngokushesha isilonda:
Ivula lokho okubizwa nge-TGFβ1, isici sokukhula kwezicubu ezixhumeneyo, kanye nalokho okubizwa ngokuthi i-fibronectin, iphrotheni ebhekele ukulungiswa kwezicubu. I-Vitamin D iphinde ikhulise ukukhiqizwa kwe-collagen, ukufuduka kwe-fibroblast, nokwakheka kwe-myofibroblast. I-Myofibroblasts amangqamuzana akhethekile adlala indima ebalulekile ekwelapheni kwesilonda. Ngaphezu kwalokho, i-vitamin D ibhekwa njengevithamini ephikisana nokuvuvukala, ewusizo futhi ekwelapheni kwesilonda esihle.
Ukwengezwa kwe-Vitamin D ngakho-ke kungaba isinyathelo esibalulekile ekuthuthukiseni ukuphulukiswa kwesilonda okubi ngaphambili kanye nokuvuselelwa kabusha. Lapha, futhi, kubalulekile ukuthi uvithamini D angakwazi ukuthuthukisa ukuphulukiswa kwesilonda kubantu abake bahlupheka ngenxa yokuntuleka kwevithamini D.
Ukukhathala
Ukuntuleka kwevithamini D nakho kuyimbangela engenzeka yokukhathala okungapheli nokukhathala. Isibonelo, umbiko wecala (uDisemba 2010) wawuhilela isiguli esinobuthongo obungapheli emini. Watholakala enokuntuleka okwedlulele kwe-vitamin D (izinga lakhe laliyi-5.9 ng/ml kuphela, izinga le-vitamin D elinempilo lingu-40 ng/ml), ngeshwa, izinga elisemthethweni selivele liyi-20 ng/ml eyanele.
Ngakho-ke abantu abaningi bavame ukutshelwa ngemva kokuhlolwa kukavithamini D: Konke kuhamba kahle - ngisho noma isiguli sisesimweni esihle. Ngakolunye uhlangothi, ukube bebenamazinga kavithamini D angaphezu kuka-40 ng/ml, bebezolunga ezimweni eziningi. Ngakho-ke, izimpawu ezingapheli zingakhula ngisho namazinga kavithamini D aphezulu kakhulu kunalawo esiguli esichazwe.
Lokhu manje sekuthathe i-vitamin D njengesengezo sokudla. Amazinga akhe kavithamini D akhuphukela ku-39 ng/ml futhi izimpawu zakhe zanyamalala.
Olunye ucwaningo lwathola ukuthi abesifazane abanamazinga kavithamini D angaphansi kuka-29 ng/ml babike izimpawu ezifana nokukhathala kaningi kunabesifazane abanamazinga kavithamini D angaphezu kuka-30 ng/ml.
Ubuhlungu obungapheliyo
Ubuhlungu beqolo bungaba futhi uphawu lokuntuleka kwevithamini D. Izifundo ezinkulu zokubheka zithole okungenani isixhumanisi esisodwa esicacile phakathi kokuntuleka kwevithamini D nobuhlungu beqolo. Abantu abaningi ababehlushwa iqolo nabo babengenayo i-vitamin D.
Njengoba ukuntuleka kwevithamini D kuye kwaboniswa ukuthi kukhubaza umzimba wethambo nokusebenza kwemisipha, imiphumela yocwaningo yalolu hlobo ayiyona into emangalisayo. Imisipha ebuthaka kanye namathambo agulayo, angakwazi ukuholela kalula ebuhlungu be-back, kodwa futhi kwezinye izimo ezibuhlungu ezingapheli, ezifana nalezo ezibangelwa yi-B. zibonwe ku-fibromyalgia.
Ucwaningo olwenziwa ngo-2010 lweziguli ze-276 lwathola ukuthi abantu abanokuntuleka kwe-vitamin D babenethuba eliphindwe kabili lokuthuthukisa ubuhlungu obungapheli emilenzeni, ezimbanjeni, namalunga njengoba labo abanamazinga e-vitamin D anempilo - babe nezindinganiso.
Ukuntuleka kwevithamini D manje kubonakala ezikhalazo eziningi. Ngakho-ke kuthakazelisa kakhulu ukubuza ukuthi ukuphathwa kwevithamini D kungazithuthukisa yini izimpawu futhi. Endabeni yezimo zobuhlungu, kukhona okungenani izifundo ezimbili ezibonisa ukuthi amanani aphezulu kavithamini D (ukuphatha okukodwa kwe-150,000 noma i-300,000 IU) kunganciphisa ubuhlungu (uma umuntu othintekile eke wathatha i-vitamin D engekho).
Isimo sengqondo esibi nokucindezeleka
Isimo sokucindezeleka okungamahlalakhona singaba futhi uphawu lokuntuleka kwevithamini D. Ukuntuleka kwe-Vitamin D kuvame ukuhlotshaniswa nokucindezeleka, ikakhulukazi ezigulini ezindala. Uma unelunga lomndeni elikhulile elinikezwe imishanguzo yokucindezeleka, ungancoma futhi ukuthi udokotela wabo womndeni ahlole amazinga abo kavithamini D (uma bengakenzi).
Lokhu kuxhumana kuye kwaboniswa nakwabesifazane abasebasha abaphethwe i-PCOS (i-polycystic ovarian syndrome, ukuphazamiseka kwehomoni evamile). Lapho encipha amazinga kavithamini D, maningi amathuba okuba babe nokucindezeleka.
Ezinye izifundo ezihlola ukuthi izithasiselo zikavithamini D zinganciphisa yini ukudangala azitholanga mphumela. Nokho, lokhu kungase kube ngenxa yokuthi kwasetshenziswa imithamo ephansi kakhulu kavithamini D, engase ingabi namphumela. Ezinye izifundo azizange zenziwe isikhathi eside ngokwanele ngakho-ke akukho mphumela ongalindelwa nalapha.
Ngakolunye uhlangothi, ucwaningo olwenziwa ngaphezu konyaka ngemithamo ephezulu ngokwanele kavithamini D (20,000 kuya ku-40,000 IU ngesonto), ngokwesibonelo, kwabonisa ngokucacile ukuthi ukucindezeleka kwaba ngcono.
Izifo ezingapheli: ngokuvamile umphumela wokuntuleka kwevithamini D
Uma ukuntuleka kwevithamini D kuqhubeka iminyaka, izimpawu ezihluke ngokuphelele zingakhula ngenxa yalokho, okuyizifo ezithile. Manje sekunocwaningo cishe kuzo zonke izimpawu ezibonisa ukuthi ezikhathini eziningi kuhlale kunokuntuleka kwevithamini D - kungakhathaliseki ukuthi uphethwe siphi isifo.
Ngaphezu kwalokho, siyazi ukuthi izifo azikwazi nje ukukhula ngokushesha ngenxa yokuntuleka kwevithamini D kodwa ngokuvamile ziba zimbi nakakhulu uma isiguli sinenkinga yokuntuleka kwevithamini D. Ngokuphambene, lokhu kusho ukuthi ukungena kwe-vitamin D ezifweni kwenza inkambo yabo ibe buthaka. Isibonelo, ukutholakala okuhle kwevithamini D ku-ulcerative colitis - isifo esingapheli sokuvuvukala kwamathumbu (IBD) - kungavimbela ukuqubuka okuqhubekayo (uvithamini D), ku-neurodermatitis, ivithamini ithuthukisa ngokuphawulekayo ibala (uvithamini D ku-ulcerative colitis) futhi kushukela, uvithamini D unomphumela omuhle ngezindlela eziningana:
Ukushoda kwe-Vitamin D kungabangela isifo sikashukela
Ukushoda kwe-Vitamin D kunomthelela omkhulu engcupheni yesifo sikashukela futhi kuyisici esiyingozi kakhulu kunokukhuluphala. Sekuyisikhathi eside kwaziwa ukuthi abanesifo sikashukela abakhuluphele bangasithuthukisa kakhulu isifo sabo sikashukela uma bengaselapheki uma behlisa isisindo. Ngo-2015, nokho, abacwaningi eNyuvesi yaseSpain yaseMalaga babonisa ukuthi ukunikezwa kwevithamini D okuhle kungavikela isifo sikashukela kangcono kunokunciphisa ukukhuluphala.
Njengoba ukuntuleka kwevithamini D kusho nokuthi umzimba ugcina amafutha kalula kakhulu futhi kuba nzima kakhulu ukuthi abantu behlise isisindo, ukunikezwa okuhle kukavithamini D kunganciphisa ingozi yesifo sikashukela kabili: okokuqala ngomphumela wokuvimbela Amavithamini futhi ngakolunye uhlangothi mayelana nokuncipha kwesisindo okuhlobene ne-vitamin D.
I-Polyneuropathy yisimo sezinzwa esingalapheki esithinta izinzwa ezingalweni nasemilenzeni.
Ukushoda kwe-Vitamin D: I-Periodontitis kanye ne-gingivitis
Isifo sezinsini esingamahlalakhona sihlotshaniswa nezinsini ezivuvukalayo ezopha ngokushesha, i-periodontitis, futhi angeke nje zibe uphawu lokuntuleka kwevithamini C, kodwa futhi uphawu lokuntuleka kwevithamini D.
Ukuthatha uvithamini D kungaba nomthelela onenzuzo ezinkingeni zezinsini. I-Vitamin D ikhuthaza ukukhiqizwa komzimba okuthiwa ama-defensin nama-cathelicidins. Lawa ama-antimicrobial e-endogenous asebenza ngokumelene namagciwane ayingozi kulwelwesi lwamafinyila - kanjalo nasezinsinini - futhi angavikela ezinkingeni zezinsini.
I-Vitamin D iphinde ibe nomthelela wokulwa nokuvuvukala futhi iphinde ivikele umhlathi emonakalweni we-periodontium obangelwa periodontitis.
Ukushoda kwe-Vitamin D: isifo senhliziyo kanye nokuwohloka komqondo
Izinkinga ngohlelo lwenhliziyo nemithambo yegazi zingase zibe izimpawu zokushoda kwe-vitamin D. Ucwaningo oluhlukahlukene lubonise ukuthi amazinga aphansi kavithamini D (ngaphansi kuka-30 ng/mL) ahlotshaniswa nengozi enkulu yokuba nomfutho wegazi ophakeme.
Ngaphezu kwalokho, kusolwa ukuthi amazinga e-cholesterol nawo asondelene kakhulu namazinga kavithamini D kunalokho obekucatshangwa ngaphambili.
Labo abangazange banikezwe kahle nge-vitamin D beseyingane banamathuba amaningi okuba ne-arteriosclerosis kamuva ekuphileni kunabantu ababeselangeni kakhulu ebuntwaneni babo futhi ngenxa yalokho futhi babenovithamini D omningi otholakalayo.
Endabeni yezinkinga ze-circulatory ne-vascular, impilo yobuchopho ihlale ithinteka.
Ukushoda kwe-Vitamin D kungabangela umdlavuza
Umdlavuza usemathubeni amaningi okuthi uqhamuke uma umuntu engenawo uvithamini D. Abacwaningi baseGeorgetown University Medical Center eWashington DC bathola ukuthi abesifazane ababegcwele uvithamini D mancane amathuba okuba babe nomdlavuza webele kunabesifazane abanamazinga aphansi kavithamini D.
Futhi ngisho noma owesifazane esenomdlavuza webele, umdlavuza wakhe ubungakhula kancane uma enamazinga anempilo kavithamini D.
I-Multiple sclerosis ngenxa yokuntuleka kwevithamini D?
Ngokuvamile kunqunywa kakade esibelethweni ukuthi yisiphi isifo umuntu ayongenwa kalula ngaso kamuva ekuphileni. Ngokwesibonelo, uma umama ebhema, amathuba okuba izingane zakhe kamuva zingabi nanzalo ayanda. Ingabe umama uthatha imithi ngesikhathi ekhulelwe, isb B. paracetamol, khona-ke lokhu kungandisa ingozi ye-autism ezinganeni zabo?
Kodwa uvithamini D futhi uyasiza kamuva ekuvimbeleni nasekwelapheni i-multiple sclerosis. Ocwaningweni lwango-2006, abacwaningi babonisa ukuthi ukwanda kwamazinga kavithamini D anciphisa ingozi yokuthuthukisa i-MS (21). Futhi ngo-2010, ucwaningo olwenziwa yi-University of Toronto (22) lwathola ukuthi ukuthatha i-14,000 IU ngosuku ku-MS ekhona kungavimbela ukuphindeka. Nokho, ukuthatha i-4,000 IU kuphela akubonisi umphumela ohambisanayo.
Ukushoda kwe-Vitamin D kubangela ukulahleka kwethambo/i-osteoporosis
I-Osteoporosis YIMPELA ISIFO cishe wonke umuntu avele asicabange njengovithamini D. Ivithamini inendawo eqinile ekwelapheni okujwayelekile kwamathambo. Ngoba i-vitamin D idlala indima ebalulekile ekusetshenzisweni kwamathambo futhi ivumela ukumuncwa kwe-bone mineral calcium emathunjini.
Ngeshwa, imithamo enqunyiwe kavithamini D imvamisa iphansi kakhulu. Ngokuvamile, izithako ezihlinzeka nge-800 kuya ku-1000 IU kavithamini D zinqunyiwe. Isizathu ngokuvamile siwukuthi umuntu wesaba i-hypercalcemia, okungukuthi izinga le-calcium eningi ngokweqile egazini, elingase libe yinkinga ezinso nasenhliziyweni.
Nokho, le nkinga iphakama ikakhulukazi ngoba abantu asebekhulile abane-osteoporosis ngokuvamile batuswa i-calcium eningi kakhulu. Odokotela basakholelwa ukuthi i-calcium iwukuphela kwayo konke emathanjeni ngakho-ke batusa ukusetshenziswa kakhulu kwemikhiqizo yobisi futhi, hhayi njalo, izithasiselo ze-calcium. Kunalokho, imithamo ephezulu ngokwanele kavithamini D ehlanganiswe ne-magnesium, uvithamini K2, nokuzivocavoca okuningi kubaluleke kakhulu kune-calcium ukuze ube nempilo enhle yamathambo.
Kunoma yikuphi, kuyaziwa ezifundweni zokubheka ukuthi ukuntula kwe-vitamin D kunomthelela ekulahlekelweni kwamathambo, ikakhulukazi kwabesifazane be-postmenopausal. Imiphumela yocwaningo ngomthelela wokuphathwa kwevithamini D ekuqineni kwamathambo ayifani, ikakhulukazi ngenxa yokuthi imithamo kavithamini D enikeziwe iphansi kakhulu.
I-Limescale ngenxa yokuntuleka kwe-vitamin D
Ngisho nehlombe elibaliwe lingabonisa ukuntula kwe-vitamin D. Endabeni yehlombe elibalwe, ukubala okubuhlungu kwenzeka endaweni yokunamathisela yezintambo zehlombe. Uma ngabe i-vitamin D eyanele iyatholakala - ivithamini iyaziwa ukuthi ibandakanyeka ekusetshenzisweni kwe-calcium - ingozi yehlombe elibaliwe ibiyokwehla kakhulu. Yiqiniso, hhayi kuphela ukuntuleka kwe-vitamin D okubhekene nehlombe elibalwe, kodwa ukuntuleka okunjalo - ngehlombe elikhona elibalwe - kungabambezela inqubo yokuphulukisa.
I-Autism kanye ne-ADHD ngenxa yokushoda kwe-vitamin D
Ezinganeni, ukushoda kwezidakamizwa ezibalulekile kungavela nasezinkingeni zokuziphatha. Uma kuwukuntuleka nje kwezinto ezibalulekile (hhayi nje uvithamini D, kodwa nezinye ezifana novithamini B12, amaminerali, izakhi zokulandelela, namafutha abalulekile), khona-ke ukuphazamiseka kokuziphatha kuzohlehla ngemva kokuba ukuntula sekulungisiwe. Ngakho-ke, izingane ezikhuthele ngokweqile noma ezingagxilile kahle azihlali zine-ADHD yangempela, ngisho noma zingahlonzwanga kahle kanjalo.
Ukuvimbela kungcono - lungisa ukuntula kwe-vitamin D nelanga
Ngakho-ke kunezizathu ezinhle kakhulu zokuthi kungani kufanele unake ukunikezwa kwakho kwe-vitamin D yomuntu siqu. Ngakho-ke, nakekela ukushisa kwelanga okuvamile ngenkathi efudumele. Ungakhathazeki. Ukunikezwa kwevithamini D okufanele akudingi ukuthi ulale elangeni amahora amaningi futhi ngaleyo ndlela kufanele wamukele ingozi yomdlavuza wesikhumba.
Imizuzu embalwa yanele ukugqugquzela ukwakheka kwe-vitamin D esikhumbeni ehlobo ngokukhanya kwelanga okushubile nakubantu abanesikhumba esikhanyayo. Yebo, ngisho kunjalo ukuthi ukushisa ilanga isikhathi eside bekungeke kusakwandisa ukukhiqizwa kukavithamini D ngakho-ke ngeke kube nengqondo, ngoba umzimba uzivikela ngokuzenzekelayo ekusetshenzisweni ngokweqile kukavithamini D. Uma isibhakabhaka siguqubele, ukuhlala ngaphandle kufanele kube isikhathi eside, kodwa-ke ingozi yomdlavuza wesikhumba iphansi noma ayikho.
Qaphela ukuthi ama-sunscreens angavimba imisebe ye-UV-B edingekayo ekukhiqizweni kukavithamini D (ikakhulukazi ama-sunscreens aphezulu e-SPF), ngakho-ke kufanele uhlale ungenalo isikrini elangeni emizuzwini embalwa yokuqala yeseshini yakho yokushuka.
Uma ukuhlala ngaphandle okuvamile kungenakwenzeka kuwe, kufanele nakanjani ucabangele ukufakwa okufanelekile kwe-vitamin D nama-capsules we-vitamin D3.
Kufanele futhi ucabangele ukuthi umzimba kufanele uthathe i-vitamin D edingekayo ezitolo zayo ebusika njengoba imisebe yelanga ebusika ayanele ekwakhekeni kwe-vitamin D e-Central Europe. Ngakho-ke ukuthatha uvithamini D kunconywa kakhulu, ikakhulukazi ezinyangeni zasebusika, ngoba imfuneko kavithamini D ayikwazi ukufezwa ngokudla.
Susa ukuntula kwevithamini D: Ukudla kunikeza uvithamini D omncane
Noma ubani onenkinga yokuntuleka kwamavithamini ngokuvamile angakwazi ukukulungisa lokhu ngokudla okuhlosiwe. Nokho, ngovithamini D, isimo sihlukile. Ivithamini itholakala kuphela ekudleni okumbalwa futhi ngokuvamile lokhu kunikeza amanani amancane kavithamini.
Imikhondo kavithamini D ingatholakala obisini nasemikhiqizweni yenyama, kodwa lokhu akwanele ukumboza imfuneko kavithamini D ngaphandle kwalapho umuntu ethanda ukudla u-1.5 kg wesibindi senkukhu, u-20 kg weyogathi, noma u-10 kg kashizi ngosuku.
Ezinye izinhlobo zezinhlanzi kuphela, njenge-eel, sardines, sprat, herring, njll., ezihlinzeka ngamanani afanele kavithamini D, kodwa cishe awufuni ukudla nsuku zonke - ikakhulukazi uma ucabangela umthwalo onobuthi wezinhlanzi eziningi ezibanjwe. , isidakamizwa sisala ezinhlanzini ngenxa yokufuywa kwezilwane zasemanzini nasekudobeni ngokweqile olwandle.
Vitamin D umthombo Amakhowe
Izithelo, imifino, okusanhlamvu, nemidumba ayinikezi nhlobo uvithamini D. Imithombo yezitshalo kavithamini D amakhowe kuphela (2 – 3 µg/100g) kanye nokwatapheya (3 µg/100g).
Kumakhowe, okuqukethwe kwevithamini D kuncike ekutheni amakhowe abe nokuchayeka emini noma cha. Uma ufuna, ungacebisa amakhowe akho athengiwe nge-vitamin D ekhaya. Ungakwenza lokhu ngokubeka amakhowe elangeni isikhashana.
Nokho, amakhowe adliwa ngaphandle kwalokhu kwelashwa okwengeziwe noma ngisho nokwatapheya awanikezi uvithamini D owanele ukuhlangabezana nesidingo.
Isidingo se-vitamin D
Isidingo sikavithamini D kubantu abadala sinikezwa ngokusemthethweni njenge-20 µg (= 800 IU). Kodwa-ke, odokotela abathuthuke kakhulu batusa ukuphindaphinda kwalesi samba sevithamini D - hhayi okungenani ngoba isipiliyoni sekuyisikhathi eside sibonise ukuthi ukuntula kwe-vitamin D ngale mithamo emincane ye-vitamin D kungase kungavamile ukulungiswa ngesikhathi esifanele, uma kunjalo.
Akumangalisi ukuthi ezimweni ezimbi kakhulu, amanani aphezulu kakhulu kunalawo ashiwo ngokusemthethweni sekuyisikhathi eside kucatshangwa. Esimeni se-multiple sclerosis, liphindwe kayisishiyagalolunye inani likavithamini D (cishe. 180 µg) kanye ne-cancer prophylaxis ngisho nokuliphinda kashumi nambili inani (approx. 240 µg).
Ukulungisa ukuntula kwe-vitamin D: inqubo
Uma manje ufuna ukucacisa ukuthi ezinye zezimpawu noma izifo ophethwe kuzo kungenzeka yini ukuthi zihlobene nokushoda kwe-vitamin D, sincoma
- Hlola amazinga akho kavithamini D (udokotela noma ngokuhlolwa kwasekhaya) futhi
- kuye ngomphumela wokuhlolwa kwegazi, thatha ukulungiswa kwe-vitamin D kumthamo odingekayo ngamunye.
Lungisa izimpawu
Yiqiniso, uzovame ukuqaphela ukuthuthuka okukhulu empilweni yakho ngokuthatha uvithamini D owanele, ikakhulukazi uma ngaphambilini ubunokushoda kwe-vitamin D. Izimpawu eziningi zingadamba noma ziphele nya.
Nokho, ungakhohlwa zonke ezinye izici nazo eziyingxenye yokunakekelwa kwezempilo okuhle. Ngoba uvithamini D ubalulekile impela, kodwa ukutholakala kahle kukavithamini D akuyona ukuphela kwesici sokuba nempilo.
Ezinye izindlela eziphelele ezizokusiza ukuthi uhlale noma uphile kahle zihlanganisa okulandelayo:
- Ukudla okunempilo
- Phuza amanzi anele ngokwanele
- Ukwakha i-flora yamathumbu enempilo
- Izithako zokudla ezidingekayo ngazinye
- iphumule
- ukunyakaza
