Crystal Nelson
Ukushoda kwe-Vitamin D kuyisifo esisabalele - wonke umuntu wesihlanu eJalimane uhlushwa ukushoda kwevithamini. Izithako zokudla zingasiza. Kodwa ingabe ikhona enye indlela esekwe esitshalweni? Ingabe kukhona - amakhowe angagcina umthamo ophezulu kakhulu wale vithamini ebalulekile futhi ngakho-ke awumthombo ofanele wamavithamini, ikakhulukazi ngenkathi emnyama.
I-Vitamin D imuncwa ngesikhumba sethu kanye nokukhanya kwelanga okuqondile. Konke okunye sikuthola ngokudla kwethu. Lokhu akuyona inkinga ehlobo, kodwa ebusika ilanga alibi kakhulu futhi liphansi kakhulu ukuze lihlangabezane nezidingo zethu zansuku zonke zikavithamini D. Ngeshwa, kukhona ukudla okumbalwa okuqukethe i-vitamin D yemvelo. Lokhu kuhlanganisa izinhlanzi, kodwa namaqanda namakhowe. I-salmon ne-salmon yasendle kanye ne-mackerel, i-tuna, i-eel, ne-sardine iphakathi kwemithombo engcono kakhulu kavithamini D phakathi kwezinhlanzi. I-Salmon iqukethe i-640 IU yevithamini ngamagremu angu-100, ilinganiswa nenani elidingekayo lansuku zonke likavithamini D we-800 IU, inkinga iba sobala; asikwazi ukudla okwanele ukumboza isabelomali sethu sikavithamini D. Isixazululo kufanele sitholakale - futhi siza ngokungalindelekile ngesimo samakhowe. Izitshalo ezincane ze-lamellar ziphenduka izitolo zezimangaliso zangempela zamavithamini abalulekile.
Ukushoda kwe-Vitamin D - kuyini noma kunjalo?
Isimo sikavithamini D sinqunywa ngokulinganisa ukugcwala kuka-25 (OH) D ku-serum yegazi. Inani lesiqondiso elingaphansi kwama-20 ng kavithamini D ngemililitha ngayinye kuthiwa ngokwezokwelapha ukushoda kwevithamini D; inani elingaphansi kwe-10 ukuntula okukhulu. Ukuze uthole ivithamini eyanele, inani kufanele okungenani libe ngama-30.
Uma singachayeke elangeni eliqondile njalo ngokwanele noma sisebenzisa isivikelo elangeni, ingozi yokuntuleka kwayo iphezulu. Noma ubani odla ukudla kwemifino noma i-vegan akakwazi nokubuyela ezinhlanzini njengomthombo we-vitamin D.
Amakhowe njengezitolo ze-vitamin D
Amakhowe ngokungalindelekile aqhamuka nesixazululo. Izitshalo ze-lamellar azikwazi nje ukukhiqiza inani elikhulu lamavithamini kodwa futhi zigcine unyaka owodwa. Lokhu kusho ukuthi bangasinika unomphela u-vitamin D. Iwusizo kakhulu uma singena enkathini yobumnyama futhi inani lamahora okukhanya kwelanga lehlela ebuncaneni balo baminyaka yonke futhi silwela ukumunca futhi sikhiqize uvithamini D owanele ngokwemvelo.
Abacwaningi bathole ukuthi amakhowe achayeka elangeni eliqondile amahora ayisithupha ngosuku phakathi nezinsuku ezimbili anamazinga aphezulu kakhulu kavithamini D. Izinga eliphakeme kakhulu kwakungamakhowe e-shiitake ukusuka ku-100 IU (Amayunithi Omhlaba Wonke) ngamagremu ayi-100 kuya ku-46,000 IU ngamagremu ayi-100. Inani elinconyiwe levithamini D lansuku zonke kumuntu omdala licishe libe ngu-800 IU. Ngakho-ke isikhunta siba umthombo omuhle kakhulu kavithamini D futhi siphezulu ohlwini lokudla okuqinisekisa ukutholakala kwethu.
Amakhowe njengabahlinzeki bevithamini D: isebenza kanjani?
Amakhowe ngokwemvelo aqukethe i-ergosterol, isandulela sikavithamini D. Uvithamini D2 wakheka lapho echayeke elangeni eliqondile. Ukuze kuzuzwe inani eliphakeme kakhulu likavithamini D kumakhowe, kufanele asikwe futhi abekwe ngokulinganayo endaweni eyisicaba elangeni ne-lamellae ebheke phezulu. Ezinsukwini ezimbili ezilandelanayo, amakhowe avezwa ekukhanyeni okuqondile amahora ayisithupha - uma lesi sikhathi sidlula, okuqukethwe kwe-vitamin D kwehla futhi ngenxa yokuchayeka kakhulu elangeni. Khona-ke amakhowe kufanele omiswe ngokuphelele futhi agcinwe ukuze angangeni. Ngisho nenani elincane lamagremu angu-10 ngosuku lihlanganisa imfuneko yansuku zonke yevithamini D emzimbeni womuntu. Amakhowe omisiwe angasetshenziswa nje njengesithako ngesikhathi sokupheka futhi awadingi ukwelashwa okukhethekile.
I-Vitamin D2 noma i-Vitamin D3?
Ivithamini eyakhiwe kumakhowe ivithamini D2. I-Vitamin D3 itholakala ezinhlanzini ezinamafutha kanye nasezithakweni zokudla. Umehluko obalulekile? Hhayi okwemizimba yethu. Imetabolism yethu ingaguqula zombili izinhlobo zibe uvithamini D osebenzayo ngosizo lwama-enzyme. Umehluko omkhulu phakathi kwamavithamini amabili ukuphila isikhathi eside kanye nesikhathi ahlala ngaso egazini. I-Vitamin D3 ihlala egazini lethu izinyanga ezimbalwa, kuyilapho i-vitamin D2 idilizwa ezinsukwini ezimbalwa. Inzuzo ethile yevithamini eyodwa ngaphezu komunye ayikwazanga ukunqunywa kuze kube manje.
