ukuphazamiseka kokulala;
- Ukutshatyalaliswa;
- urhudo;
ukukhupha;
ukubola kwezinyo.
Emva koko siqala ukusela iipilisi, kodwa kunjalo, kwaye asikwazi ukufezekisa umphumo oyifunayo.
Sisiphi isizathu?
Mhlawumbi, awunayo ivithamini D. ngokwaneleyo emzimbeni wethu, uveliswa lilanga.
Kodwa ukusilela kwayo kungahlawulwa ngezinye iindlela.
Indlela elula kakhulu kukutya i-multivitamin. I-Vitamin D ikhona kwiivithamini eziqukethe i-phosphorus ne-calcium. Eyona nto ibaluleke kakhulu iivithamini D2 kunye neD3. Ngomhla, umzimba womntu udinga i-vitamin D kwisixa se 10-15 μg. Ungakulibali ukuba ukungabikho, kunye nokugqithisa konke kubi, ukuba kukho i-vitamin engaphezu komzimba, koko kukho utyhefu lomzimba.
Ukuzalisa ukungabikho komzimba we-vitamin D, kufuneka udle ngokufanelekileyo. Umxholo ophezulu we-vitamin D ekudleni (kwi-100 amagremu yomkhiqizo) - kwi-herring - 25 mkg, kwiimantsi - 3 mcg, kwiiqanda ezimbini-malunga ne-1 mcg, kwiglasi yobisi - 3 mcg, kwi-cod yesibindi - 50 mcg, kwi-salmon - 25 mcg.
Elinye i-oyileji yeoli yeentlanzi ngosuku unokukhusela ngokusweleka kwe-vitamin D. Iintlobo ziqulethe i-vitamin D: kwijusi yemango, kwinyama yezithelo ze-avocado, kwiintyatyambo ze-grapefruit.
Ukushona kwelanga. I-Vitamin D iqokelela emzimbeni ngexesha lehlobo kwaye ikhutshwa ngonyaka. Endaweni yokukhanya kwelanga, ungasebenzisa i-solarium kunye nezibane ze-ultraviolet. Amagqirha angaphandle afumene ukuba ukuxinezeleka kwebusika, unyango olukhanyayo lubalaseleyo kunokuba uthathe i-anti-depressants. Ngexesha elibandayo, ungayigxothi iintsuku ezisileyo, kufuneka uhambe ngaphezu kwesitalato. Ukuba usuku lokuhamba elangeni ngeyure enye, umzimba wakho uya kunikwa i-vitamin D.
Yintoni ebalulekileyo kwi-vitamin D emzimbeni?
- I-Vitamin D iyimfuneko ekusebenzeni ngokuqhelekileyo kwindlela yokuzivikela komzimba kunye neengqungquthela zengqondo.
- I-Vitamin D inefuthe elihle kwisulfure, iprotheni kunye ne-carbohydrates metabolism emzimbeni.
- Ukukhuthaza ukutshatyalaliswa kwe-phosphorus kunye ne-calcium kunye nokuthunyelwa ngokukhawuleza kwamathambo, kubaluleke kakhulu kumazinyo, amathambo kunye nokugcina impilo.
- Ngaphandle kwe-vitamin D, i-magnesium ayixhasi, ithatha inxaxheba kuphela kwi-calcium kwiinkqubo zomzimba.
Isifo esinjalo esibizwa ngokuba yi-osteoporosis sihambelana nokungabikho kwe-vitamin D, ngenxa yamathambo i-calcium content inciphisa
Ukungabi nalutho kwe-vitamin D kunokubangela iigwegwe zamatye.
I-Vitamin D isasazwa kunye nobisi lomama kumntwana, kodwa umzimba wesibhambano kufuneka ugcine umgangatho we-vitamin D.
Ngokuhlalutya igazi, unokubona ukuba izifo zakho zihambelana nokuntuleka kwe-vithamini D. Ngaphambi kokuba uthathe i-micronutrients kunye namavithamini, kufuneka udibane nodokotela, kwaye kuphela ugqirha uya kukwazi ukuthabatha i-vitamin efanelekileyo.
Kufuneka uqaphele impilo yakho, ukuhamba kuphela elangeni kunokukuhlawula ngamandla anamandla, ukuphakamisa umoya kunye nokongeza impilo. Emva koko unako ukuhlala ubume kwiintsuku ezinamafu.