Crystal Nelson
Ingabe sinikezwa ngokwanele ngamavithamini abalulekile ngokudla, isb. B. ukuvimbela ukuntula uvithamini D - noma cha? Ungakwazi yini ukweqisa amavithamini? I-Praxisvita ichaza ukuthi amalungiselelo kavithamini D namaphilisi kavithamini afanayo asiza nini nalapho kudingeka khona ukuqapha.
Izithako ze-Vitamin D
Amavithamini abalulekile: uvithamini D wamathambo, uvithamini C wamasosha omzimba, uvithamini A wamehlo nesikhumba, novithamini E ovikela amangqamuzana ebuthini. Ukuze uvimbele ukuntuleka kwevithamini D, kufanele ushise ilanga cishe imizuzu eyishumi ngosuku, uma kungenzeka, ukuze umzimba ukwazi ukukhiqiza uvithamini D. Nokho, umzimba awukwazi ukukhiqiza amavithamini amaningi ngokwawo - kufanele adliwe ngokudla. Lokhu kuvame ukusebenza kangcono kunalokho okucabangayo: Ucwaningo lubonisa ukuthi ukudla okuxubile okujwayelekile kuqukethe amavithamini anele. Ngaphezu kwalokho, imikhiqizo eminingi iqukethe amavithamini engeziwe - amalungiselelo e-vitamin D angakwazi futhi ngakho-ke kufanele agwenywe.
Okubalulekile: Ngokuhamba kwesikhathi, ukweqisa kwamalungiselelo kavithamini D kungaholela ezinkingeni zempilo ezifana nekhanda elibuhlungu, isicanucanu, nesiyezi. Lokhu kusebenza nakwamanye amaphilisi kavithamini, ikakhulukazi uvithamini A.
Vimbela ukuntuleka kwevithamini D
Nokho, okudingwa umzimba futhi uvithamini D: Ochwepheshe balinganisela ukuthi iningi lamaJalimane linencane kakhulu yawo emizimbeni yawo. Imiphumela engaba khona ukuphuka kwamathambo, isifo sikashukela, i-multiple sclerosis, nokucindezeleka. Futhi: Uma liphansi izinga likavithamini D, ayanda ingozi yokuba nomdlavuza wekoloni. Ingenye yamavithamini ambalwa kakhulu umzimba ozikhiqiza wona. Ukuze kukhiqizwe ngokwanele, nokho, amaphesenti angama-20 obuso bomzimba (isb. ubuso, izandla, izingalo) kufanele abekwe elangeni izikhathi ezintathu kuya kweziyisihlanu ngesonto.
Isidingo sansuku zonke: Okungenani ama-20 μg (ama-micrograms) - lokhu akukwazi ukumbozwa ukudla okumbalwa okunothe ngovithamini D (inhlanzi enamafutha, amakhowe, amaqanda). Amalungiselelo e-Vitamin D ane-1,000 international units (IU) noma ama-25 μg ngosuku ayanconywa (angabi ngaphezu kwe-4,000 IU noma i-100 μg) ikakhulukazi ezinyangeni zasebusika. Okubalulekile: Amalungiselelo ahlanganiswe novithamini D kanye ne-calcium akunconywa, njengoba ngokuvamile aqukethe i-calcium eningi kanye ne-vitamin D encane kakhulu.
Ezinye izithasiselo zokudla
- Izithako ze-calcium
I-calcium ibaluleke kakhulu ekwakheni amathambo. Ngokudla okunomsoco, amanani anele amaminerali adliwa ngokudla. Kuphela ezimweni ezingavamile, njengokungabekezelelani kwemikhiqizo yobisi, kufanele kusetshenziswe amaphilisi engeziwe. Isexwayiso: Ucwaningo lubonisa ukuthi ukudla njalo izithasiselo ze-calcium kungandisa ingozi yokuhlaselwa yinhliziyo ngamaphesenti angaba ngu-86 esikhathini eside - ngakho-ke thintana nodokotela ngaphambi kokuyithatha.
Imfuneko yansuku zonke: 1,000-1,200 milligrams (mg) - ingxenye yesithathu yalokhu ihlanganiswe ingilazi yobisi. Imifino efana ne-kale, i-fennel, i-broccoli, ne-leeks kanye nayo yonke imikhiqizo yobisi nayo inothile nge-calcium.
- Iodine yamaminerali
Iodine iyadingeka ukuze kwakhiwe amahomoni endlala yegilo. Ngokunikezwa okuhle, ingagcina kufika ku-10 mg we-iodine - ehambisana nesidingo sezinyanga ezintathu.
Imfuneko yansuku zonke: 180-200 μg. Uma njalo usebenzisa usawoti one-iodized futhi udla u-250 g wezinhlanzi zasolwandle ezintsha noma ukudla kwasolwandle kabili ngesonto, unakekelwa kahle. Okubalulekile: Abesifazane abakhulelwe nabancelisayo bavame ukuhlupheka ngenxa yokuntuleka kwe-iodine. Ngokuvamile, thatha amaphilisi e-iodine kuphela ngemva kokubonisana nodokotela wakho.
- I-mineral magnesium
I-mineral ibalulekile emsebenzini wemisipha kanye nokudluliswa kwe-nerve stimuli. Izimpawu zokuntula okujwayelekile: amajaqamba emisipha.
Imfuneko yansuku zonke: 300-400 mg, evame ukumbozwa ukudla. Okubalulekile: Isidingo esikhulayo esimweni sokucindezeleka, ukushisa okukhulu, kanye nezifo zesisu ezithatha isikhathi eside kufanele nakanjani sinxeshezelwe ngamalungiselelo. Kungcono ukuthatha i-magnesium kusihlwa, ebuye ivimbele ama-cramps ebusuku.
- Zinc capsules
I-trace element zinc idlala indima ebalulekile ekwakhekeni kwamaprotheni omzimba kanye nezicubu ezixhumeneyo. Ibandakanyeka ekwelapheni amanxeba, ukuzivikela komzimba, kanye nokugcinwa kwe-insulin. I-Zinc futhi iqinisekisa ibhalansi ye-acid-base elinganiselayo.
Isidingo sansuku zonke: 7 mg (abesifazane) noma 10 mg (amadoda) - ngokuvamile kuvame ukumbozwa ukudla. Ukudla okuvela ezilwaneni kucebile ikakhulukazi ku-zinc. Izimpawu zokuntula: ukuqothuka kwezinwele nokubambezeleka kokuphola kwesilonda. Okubalulekile: Ucwaningo lubonisa ukuthi i-zinc inganciphisa kakhulu izimpawu zomkhuhlane. Ngakho-ke, odokotela batusa amaphilisi e-zinc nge-20-25 mg ngezimpawu zokuqala.
