Ukuntuleka kwe Vitamin D: Izimpawu e abadala ukuba aphathe

Kwasukasukela kwakucatshangwa ukuthi vitamin D kuphela wusizo amathambo namazinyo, kodwa ekugcineni lena eyenzeka lapho nezinye izimo. Iqiniso lokuthi lesi sici trace lihlotshaniswa izinkinga eziningi zempilo. Ngisho wafakazela ukuthi nengozi yokuba nesifo somdlavuza kanye nesifo sikashukela inyuka uma umuntu uhlushwa ukuntuleka kavithamini D. Ezweni lethu, lesi simo sibangelwa ngempela kwandile, njengoba ezindaweni iningi ungatholi umthamo kwelanga, okuyilona elidingekayo ukuze umuntu synthesis kwalesi sakhi trace. Ngakho yeka ukuthi kuyingozi kanjani ukuntula uvithamini D? Izimpawu e abadala, isithombe, ukuthi lesi sifo kubonakala indlela yokuphatha kulo - konke lokhu uyothola kulesi sihloko.

Kuyini calciferol?

Vitamin D, noma njengoba ibizwa ngokwesayensi, calciferol, - iqembu provitamin eziphila abakhuthele futhi fat-encibilikayo: cholecalciferol futhi ergocalciferol. Lo msuka kwatholakala cishe 95 edlule, i-ezinto American Elmer McCollum. Futhi sisebenzisa ikakhulu for ekwelapheni isifo ithambo (yamathambo, ukukhumuzeka kwamathambo). Namuhla, ukuntula uvithamini D, izimpawu e abadala avele the main okuyingxenye waphuka, bangafeza kwaba nemiphumela emibi nakakhulu impilo yomuntu.

Njengoba kakade wathi, ezimbili asebenzayo provitamin calciferol.

1. Cholecalciferol noma D3.
2. Ergocalciferol, noma D2.

Umsuka provitamin esakhiwa ngaphansi isenzo imisebe ultraviolet. A okokufaka yesibili emzimbeni ngokudla. Ukuze ubone ukuthi ukusetshenziswa kwalesi sakhi is eliyigugu, cabanga imisebenzi ukuthi wenza:

• Izakhi esiyinhloko kumiswa amathambo namazinyo ethu futhi calcium ne-magnesium, kanjalo nokwenziwa efanele vitamin D izidingo
• Futhi, "ukukhanya kwelanga Vitamin" iye bahileleke ukuthuthukiswa kanye nokukhula amaseli. It kuvimbela ukukhula zamangqamuzana omdlavuza.
• Vitamin D kuqinisa amasosha omzimba, ihlinzeka igazi ekunqandeni enempilo futhi umsebenzi indlala yegilo.
• Linikeza umsebenzi evamile Izinzwa amaza.
• Vitamin D kuyalithinta kashukela.

Eqinisweni, lena kuphela ingxenye encane umphumela vitamin D emzimbeni womuntu.

Uyini inani lansuku zonke calciferol?

Calciferol yangosuku incike yobudala umuntu, ngokuvivinya umzimba ngisho kusukela lapho uhlala. Ngokwesibonelo, i-abancane (kusuka onyakeni owodwa kuya eminyakeni emithathu) kumele ngosuku lokuthola 10 mg kwalesi sakhi. Umthamo ofanayo kumele inikezwe kwabesifazane abakhulelwe kanye lactating. Abadala kudingeka 2.5 kuphela mcg ngosuku. Isikali Asebekhulile luyanda 15 mcg. Futhi, kukhona ezinye izici lapho yangosuku kumele lenyuke. Ngokwesibonelo, abantu abahlala ezindaweni ezisenyakatho, maningi amathuba okuthi uhlushwa ukuntuleka ilanga, imfuneko zabo nsuku zonke okufanele abe ngaphezu 10 mg. Futhi, uma abantu abasebenza ebusuku futhi ukulala lapho ilanga lihlaba emgwaqeni. Badinga i kwandza kwekutsatfwa kwebantfu kavithamini D.

Izizathu "kwelanga Vitamin" kusilela

Isizathu esikhulu vitamin D ukuntula emzimbeni, kusenzima ngendlela engafanele zokuphila. Ukudla Lean, zingenzi lutho olunyakazisa umzimba - konke lokhu kuholela ukuntula izakhi mkhondo ebalulekile. Kodwa kukhona nezinye izici eziningana ukuthi musa kuxhomeke yokuphila, kanye nethonya phezu okuqukethwe zonke saleli vithamini emzimbeni:

1. yobudala Abadala. Iqiniso liwukuthi lapho sesigugile umzimba iphazamisekile umsebenzi ukumuncwa kwalesi sakhi trace, ngakho ufika eyindlala, bakha yokuntuleka kavithamini D. Izimpawu kubantu abadala abane-kugula ngokuvamile awuboni, omema yobudala bakhe. +
2. "Sunny" kokuvinjelwa. Kuyinto ukuthi odokotela nje bethamele ilanga akuvunyelwe nakancane, ezifana nomdlavuza izifo zesikhumba. Kwezinye izimo, ukuthamela ilanga. Vele ukhethe isikhathi esifanele lokhu, akusho ukukhanyisa ngokusebenzisa ingilazi.
3. isikhumba Dark. isikhumba ezishukiwe kuvimbela synthesis uvithamini D, ngoba overabundance melanin zivikela emisebe yama-UV.
4. Nokukhulelwa kanye lactation. Phakathi nale nkathi, omama esizayo siyabhubha ibhalansi calcium ne phosphorus, futhi zonke izakhi basesimweni enganeni futhi unina bashiya yonke into.
5. Izifo isibindi kanye nezinso. Lezi zitho ingafeza lukhulu ekwenzeni Vitamin efomini esebenzayo ngakho uma behluleka, lokhu kusilela esibalulekile enikeziwe.

Ukuntuleka kwe Vitamin D: Izimpawu e Abadala

Ukungabi vitamin D kuphela lapho besanda kuqala akuzwakali, kodwa ngokushesha uzophawula indlela isimo sakho iye yaqhubeka iwohloka futhi, njengoba kubonakala kuwe, ngaphandle kwesizathu. Ukuze uqonde ukuthi lesi sifo kubonakala, kubalulekile ukwazi izici eziyisisekelo, njengoba abaningi musa ngisho bayazi ukuthi ukuntula kavithamini D. Izimpawu e abadala nalesi sifo zimi kanje:

• ubuthakathaka Jikelele.
• Ukwethuka, ukucasuka kanye nokucindezeleka.
• Izinkinga isihlalo.
• ukuphazamiseka kokulala.
• izinkinga zamazinyo, okungukuthi ukuthuthukiswa caries, ziba ngcono noma zishabalala ngokuphelele.
• angaboni kahle.
• Fragility futhi brittleness lamathambo.
• Ubuthakathaka bemisipha.
• Ngokweqile ukujuluka ikhanda.
• Ukungakuthandi ukudla futhi, ngenxa yalokho, kwesisindo.
• Ubuhlungu amalunga omzimba.
• Imisipha amajaqamba.
• Kukholakala ukuthi nalesi sifo njengoba ukuntuleka vitamin D (izimpawu e abadala) flaking zingavela isikhumba.

Njengoba zonke lezi zimpawu kungaba futhi izimpawu ezinye izifo, kubalulekile ukuxhumana uchwepheshe abanolwazi ozoqhuba uphenyo ezifanele futhi zibeka ukwelashwa okuphumelelayo.

ukwelashwa

Manje uyazi ukuthi ukuntula uvithamini D, izimpawu kwabadala. Indlela esiphatha ngayo le nkinga? Sesifikile isikhathi ukuxoxa ngale ndaba. Empeleni akukho kuyinkimbinkimbi futhi ezibizayo. Enough ukwenza elula, kodwa nsuku zonke izenzo:

1. Indlela elula ukuthola umthamo edingekayo - ukuhamba ngezinyawo emgwaqeni uma libalele. Kuthatha uhhafu kuphela ngehora.
2. Ungathatha Izithako zokudla zidayiswa Pharmacy futhi engabizi.
3. Njalo bamukele ukudla uvithamini D. uhlu siyishiyele kancane ephansi.
4. I ngemisebe UV esibhedlela.
5. Ukwelashwa kwezifo yangaphakathi.

Yeka indlela okuyingozi vitamin D ukuntula?

Mhlawumbe abantu abaningi bacabanga ukuthi ukuntuleka banal ka calciferol usongo kancane, kodwa iphutha elikhulu. Kungaholela kwaba nemiphumela emibi nakakhulu uma izinyathelo kungukuthi kuthathwe ngesikhathi yokuphatha kulo, isibonelo ezifana:

• Asthma.
• Lokhu kwakubangelwa ukukhumuzeka kwamathambo.
• Oncology.
• Umfutho ophakeme wegazi.
• Migraine.
• Ngifundise ngesifo sikashukela.
• Isifo sokuqina kwemithambo yegazi.

Abesifazane abaningi ngokuqinisekile abanesifiso sokwazi njengoba kuveziwe embikweni okhuthaza ukuntuleka vitamin D (izimpawu e abadala) esikhumbeni ukubonakaliswa ezinganeni. Yiqiniso, Vitamin ngamunye unazo uyayazisa ukubukeka impilo yabo, kodwa njengoba kwalesi sakhi trace, khona-ke alikho impendulo eyodwa. Thina kwenziwe ucwaningo, futhi waphenduka kanjani, omunye kubantu ukushoda ingxenye itholiwe nge isikhumba esomile, kanye nezinye - wayengumuntu lingekho.

Ukudla uvithamini D

Calciferol itholakala kuphela ukudla isilwane. Sikunikeza uhlu 10 ukudla uvithamini D:

1. Inyama yenkomo isibindi.
2. Inkukhu neqanda isikhuphasha kuyinto.
3. Ibhotela.
4. Curd.
5. Ushizi.
6. Smetana.
7. Cream.
8. Isibindi izinhlanzi zasolwandle.
9. Ubisi.
10. Amakhowe.

isiphetho

Calciferol ethile siqedwa kalula, into esemqoka ukuqaphela inkinga bese uqalisa ukubhekana naso. Phela, wayehawukela akuyona kusilela eziyingozi kanye nomthelela ukuthi kuyisivikelo silingo. Ngemva kokufunda lesi sihloko, manje wazi ukuthi ukungabi ezinjalo uvithamini D, izimpawu e abadala, indlela ukwelapha lesi sifo ekhaya, nokuningi. Ziqaphele impilo yakho!