Uvithamini D uba yisengezo kubantu abaningi. Sinokushoda kwaleli vithamini lapho sihlala kakhulu ngaphakathi ezakhiweni futhi lapho sizichaya elangeni siyazivikela ngokweqile nangezindlela ezahlukahlukene (i-sunscreen, okokugqoka, njll.)
Lokhu akugcini nje ngokuvimbela ukuvela kwezifo, kepha futhi Ukushoda kukavithamini D kuhlobene kakhulu nenani elikhulu lezifo kufaka phakathi umdlavuza wesikhumba. UVitamin D uvithamini ovikelayo futhi uma sinciphisa amazinga awo umzimba wethu uvezwa kakhulu. Noma ikuphi ukuntuleka kwamavithamini kungaba yingozi, kepha ikakhulukazi uD kungenye yezinto eziyingozi kakhulu. Kungakho odokotela bengayeki ukulekelela lapho kubhekene negagasi lokushoda okukhona namuhla.
Ngabe uvithamini D wenzelwa ini?
Ukushoda kukavithamini D kuhlotshaniswa nenani elikhulu lezifo okuhambisana nathi namuhla futhi kuhlotshaniswa nomdlavuza wesikhumba. Kungabonakala kuphambene nokucabanga ukuthi manje njengoba sizivikela kakhulu elangeni, umdlavuza wesikhumba usuvame kakhulu.
I-Melanoma noma umdlavuza wesikhumba awunciphile ngokuya ngokuvikelwa yilanga kepha okuphambene nalokho, kunezifundo eziningi ngale ndaba. Lezi zifundo zithi ukugeza ilanga kuyadingeka kakhulu ukukuvimba.
Kuyiqiniso ukuthi, ngokungcoliswa komoya, namuhla ilanga lisifinyelela ngendlela eqonde kakhulu. Kodwa lokhu akusho ukuthi kufanele sicashe kuye. Kumele futhi sikhumbule ukuthi inani elikhulu lama-sunscreen anezinto ezinobuthi okufanele zigwenywe. Ezinye zazo zihlobene nomdlavuza. Singakhetha izivimbeli zemvelo ezine-zinc oxide.
Amasosha ethu omzimba ayahlupheka lapho sinokuntuleka kukavithamini D, kubuye kube ngemuva kwezifo ezahlukahlukene zezinzwa.
Lidinga malini iVithamini D?
Umqondo omuhle uphakathi kuka-60 no-80. Uma amazinga ethu engaphansi kwama-50 kumele sikunyuse ukugwema ukuba nokushoda futhi lokho kungaholela kwezinye izinkinga.
Ukwazi ukuthi amazinga wethu kavithamini D anjani kulula njengokuhlola igazi njalo, ngakho-ke ngaphezu kwalokho, sizoqinisekisa ukuthi amazinga amanye amavithamini nawo asezingeni lawo elihle futhi uma singakwenzi lokho.
Yini okufanele uyenze ukukhuphula amazinga ethu kavithamini D?
Uvithamini D awudingi ukwengezwa, kulula njengokuhlala elangeni. Uma sinevithamini D ephansi kakhulu futhi Kumele siyilayishe ngokushesha, yebo singazisiza ngesengezo okufanele sihambisane ngaso sonke isikhathi novithamini K2. Thatha i-Vitamin D3 ne-K2, ungabi wedwa futhi nenani eliqondile kuze kube yilapho uvithamini D wethu enyuka, ngaleso sikhathi inhloso ukuyeka ukuthatha isengezo nokugcina uvithamini D kuphela ngokushiswa yilanga nokudla okuhle.
Uma sithatha uvithamini D ngaphandle kwe-K2 sizovimbela i-calcium ukuthi ihlale emathanjeni ethu ngakho-ke singaba nokushoda kwe-calcium. Ngakho-ke, ngaso sonke isikhathi uVitamin D3 ane-K2.
Akufanele siphakamise amazinga ethu kavithamini D ngaphezu kwe-100, ngoba ngaphezulu ingaba yingozi. Kungakho kubalulekile ukuthi ungangezeleli noma ungeze ngokwanele ukukhuphula amazinga ethu uma ukuntuleka kukubi kakhulu.
Ukushiswa yilanga
Inani lelanga okufanele silithathe noma singalithatha Kuya ngohlobo lwesikhumba sethu, indawo esihlala kuyo nesikhathi lapho sishiswa yilanga.
Izwe ngalinye linesikhathi noma izinyanga ezithile lapho i-angle yelanga yanele ukukhiqiza uvithamini D odingekayo. ESpain ngokwesibonelo, uma sithatha isinqumo sokushiswa yilanga ngoDisemba ngoba usuku libalele, lelo langa lizokhiqiza uvithamini D. omncane kakhulu. Ukugeza ilanga unyaka wonke kuhle futhi kuyadingeka empilweni yethu, ngoba kuyasiza ngokwesibonelo ngokulawulwa kwesigqi sethu se-circadian.
Mhlawumbe ungahle ube nentshisekelo ku: Isigqi se-Circadian Ziyini nokuthi zingasetshenziswa kanjani ezinsukwini zethu?
Ungatshiswa kanjani yilanga?
Isikhumba esikhanyayo kakhulu, esivame ukusha ngokushesha, sizokwazi ukuvezwa yilanga isikhathi esifushane kakhulu, kodwa sanele ukukhiqiza uvithamini D odingekayo. Ngokwesinye isandla isikhumba esimnyama kakhulu, singadinga ukuvezwa okungafika emahoreni ama-2 ukuthola i-vitamin D edingwa ngumzimba wakho. Ngakho-ke a Kubalulekile ukwazi ukuthi ilanga lisithinta kanjani isikhumba sakho futhi ngaleyo ndlela ukwazi ukulinganisa ukuthi ungahlala isikhathi esingakanani futhi udinga ukushiswa yilanga ukuthola nokugcina amazinga akho kavithamini D alawulwa.
Amahora lapho uvithamini D esetshenziswe kahle kakhulu lapho ilanga likhanya kakhulu. Ngakho-ke, ukuthola le vithamini elangeni kufanele siziveze kulawa mahora, inqobo nje uma isikhumba sethu sisivumela futhi ngaphandle kwanoma yiluphi uhlobo lokuvikelwa, noma uvikele ubuso bethu kuphela.
Uma sesishise ilanga okwesikhashana, sizincomela thina ngqo, singazivikela usuku lonke. Lokhu kusho ukugqoka, ukuzilengisa emthunzini noma ukuzivikela nge-sunscreen, okungcono okungeyona into enobuthi njengoba ilimaza umzimba wethu kanye nemvelo esiseduze nathi.
Ngakho-ke, akudingeki ukuthi uzivikele elangeni, ekushisweni yilanga.
Nakekela indlela odla ngayo
Ngalezo zikhathi zonyaka lapho sithola uvithamini D omningi elangeni, kumele sizisize ngokudla kwethu ukuze sigcine amazinga anele ale vithamini. Yazi, gcina ukuthi awanyusi amazinga. Ukuze ubakhulise isenzo selanga siyadingeka.
Ngalokhu ungadla lokhu kudla okulandelayo:
- Izinhlanzi ezinamafutha njenge-salmon.
- Ama-cod cod.
- AmaSardines
- Amaqanda, ikakhulukazi isikhuphasha.
- Ibhotela elingahlanjululwanga.
Ngokuvamile, ukugcina ukudla okunomsoco, ukuhamba nokugeza ilanga isikhashana nsuku zonke, sizozwa ukuvela okubalulekile enhlalakahleni yomzimba wethu. Lokhu kuzosizuzisa ngezindlela eziningi.
Mhlawumbe ungahle ube nentshisekelo ku:
Yazi izidingo zomsoco zabesifazane