John Myers
I-vitamin D encibilikayo ngamafutha ibalulekile emathanjeni azinzile kanye namasosha omzimba asebenzayo, phakathi kwezinye izinto. Ukudla okuqukethe i-vitamin D eningi kunamafutha esibindi se-cod kanye nezinhlanzi zasolwandle ezinamafutha amaningi njenge-herring, i-salmon, noma i-mackerel, kodwa nama-oyster. Ngaphezu kwalokho, izinhlobo eziningi zamakhowe ezifana namakhowe e-shiitake, amakhowe e-porcini, namakhowe amabhathini aqukethe izakhi ezibalulekile. I-Vitamin D iyatholakala futhi emaqandeni, kokwatapheya, emikhiqizweni yobisi efana noshizi nebhotela, kanye nesibindi senyama yenkomo.
Nokho, cishe amaphesenti ayishumi kuya kwangu-10 kuphela esidingo samavithamini ahlanganiswa nokudla. Umzimba uyakwazi ukuguqula i-cholesterol ibe isandulela sevithamini ngosizo lokukhanya kwelanga. Ukuntuleka kwevithamini D akunakugwenywa ngokushintsha ukudla kwakho kuphela. Kunalokho, kufanele ube ngaphandle emini njalo. Uma kwenzeka izimpawu zokuntuleka, izithako zokudla zingasiza ngemva kokubonisana nodokotela.
