I-Vitamin D iyinto ebalulekileyo kwimpilo yabantu: ngenxa yokungabi naso, amathambo ahluphekileyo kunye nokuphulwa kwemisipha kuphulwa, izifo zesikhumba zingahlakulela kwaye ukukhuseleka kungakhupha. Nangona kunjalo, oku akuthethi ukuba kufuneka usebenze ngokukhawuleza kwi-pharmacy kwi-ipilisi yamacwecwe-i-vitamin D ifumaneka kwimveliso emininzi, kwaye ngaphandle koko, umthombo wayo okhululekile uhlala ufumaneka kuthi.
Umthombo ongcono kakhulu wevithamini D
Ngaphambi kokuba siqhubeke nombuzo wokutya okuqulethe i-vitamin D, siza kuhlalutya umthombo walo mthombo. Inyaniso yokuba umzimba womntu unako ukuzimela ngokuzimeleyo lo vhamini phantsi kwefuthe lokukhanya kwelanga. Yingakho abemi beentlabathi ezisentla basoloko bengabikho i-vitamin D kwaye badinga iimveliso ezicebile kuyo.
Ukuze kuncitshiswe i-vitamin D ekudleni rhoqo ngesigamu, nje iiyure ezimbalwa ngosuku ukuchitha phantsi kwelanga. Kule meko, ukuhlanganiswa kwevithamini kudlula ngokugqithiseleyo kubantu:
- budala;
- ngekhanda elihle;
- efumaneka endaweni ecocekileyo yendalo;
- ngexesha nje emva kokuntwela kokusa okanye emva kokutshona kwelanga.
Enyanisweni, ebusika, ukuhlanganiswa kwe-vitamin D kunzima ukulungiswa, kodwa unokuyifakela ngenye imitha ye-solarium. Kubalulekile ngelixesha elifanayo ukuqonda ukuba akusikho uhambo oluthile olubhekiselele: lwanele kuphela amaxesha ambalwa ngenyanga. Ukwenza intsalela yokubanjwa kwansuku zonke, usadinga ukutya okuqulethe i-vitamin D.
Ziziphi ukutya eziqukethe i-vitamin D?
Kwimitha yevolumu yokutya, umxholo we-vitamin D uphezulu kakhulu, oko kuthetha ukuba wonke umntu unokufumana indlela eyamkelekileyo yokutya le vithamini efanelekileyo ngokutya. Ingqwalasela ngokukhethekileyo kule mveliso kufuneka inikwe ngexesha lokubanda, xa i-vitamin D ekudleni iba yindlela ekhethiweyo kuphela. Ngoko, iqukethe i-vitamin D kwimveliso:
- iimveliso zobisi ezimuncu, ngakumbi i-cottage shizi kunye noshizi;
- imifuno kunye nebhotela;
- izikhumba eziluhlaza zamaqanda;
- ezininzi zokutya zasemanzini, kuquka intlanzi yesibindi (ngokukodwa i-halibut, ikhodi);
- iintlobo ezininzi zeentlanzi - i-herring, i-tuna, i-mackerel, i-mackerel (kwakunye neoli yeentlanzi);
- amazambane, iparsley;
- amakhowe;
- imbewu kunye neentonga;
- iphalaji ye-oatmeal;
- i-nettle, i-dandelion imifino, i-horsetail, i-alfalfa.
Kubalulekile ukuqonda ukuba kunzima ukuba izityalo zingadluli ngaphezu kokutya kwazo kwaye zingabi neengxaki: ziphi uhlobo lokutya i-vitamin D kwaye zikhoyo kwisixa esiphezulu, ngoko kuzilwanyana. Kungoko, ubuncinane, kuyimfuneko yokongeza ioli yeentlanzi ekudleni (ngethamsanqa, ngoku ikhutshwe ngefom ekhethekileyo, engavumelekanga ukunqamla kwayo ngendlela yokusetyenziswa kwayo).
Ngubani ofuna i-vitamin D ekudleni?
Ziziphi iimveliso ezikhoyo i-vitamin D, sifunde. Kwaye ngoku siza kuhlalutya ngokubanzi iinkcukacha kunye nezifo, apho kuyimfuneko ukubeka iliso rhoqo le vivamin ekudleni.
Isibonakaliso sokuqala sokuthi i-vitamin D ayanele, zizifo ezinjenge-rickets kunye ne-osteomalacia. Nangona kunjalo, ukuba uqonde ukuba unalo lwazi, unako kwaye ungenayo impawu ezinzulu:
- ukulahleka ngokukhawuleza;
- kulala;
- ukulahleka kwesidlo;
- Ukuvakalelwa kokuvutha komsindo emlonyeni nasemqaleni;
- ukuwohloka kombono.
Ukuba unomqondiso omnye okanye ngaphezulu, qaphela ukuba kukho ithuba lokuba ugulane lwakho lufanele lugcinwe kwi-salon yokutyumbela okanye nge-supplementary pharmacy, okanye nje ukwandisa ukungena kwe-vitamin D ekudleni. Ukuba imihla ngemihla ifake kwisidlo naliphi na izitya kunye nokutya okunothile kule vivamini, ingxaki iya kukhawuleza kwaye ihlale ihleli.