Amavithamini
2K 0 03/26/2019 (ukubuyekezwa kokugcina: 07/02/2019)
UVitamin D3 mhlawumbe ungummeleli odume kakhulu futhi othandwa kakhulu wamavithamini eqembu D. Kutholwe engxenyeni yokuqala yekhulu lama-20, lapho ososayensi befunda ukwakheka kwamakhemikhali kwamangqamuzana esikhumba sengulube futhi bethola izingxenye ezingaziwa kuze kube manje ezazikhombisa umsebenzi wazo ngaphansi kwethonya lemisebe ukukhanya kwe-ultraviolet. Owandulelayo kwakuyi-vitamin D2 etholwe phambilini, kepha izakhiwo zayo ezizuzisayo zaziphansi izikhathi ezingama-60.
Elinye igama levithamini yi-cholecalciferol; ngokungafani namanye amavithamini eqembu D, lingena emzimbeni hhayi kuphela ngokudla kwesiqalo sezitshalo, kodwa futhi lenziwe ngokuzimela esikhunjeni somuntu, futhi liyatholakala nasemikhiqizweni yezilwane. I-Cholecalciferol ibamba iqhaza cishe kuzo zonke izinqubo emzimbeni. Ngaphandle kwayo, ukusebenza okujwayelekile kwamasosha omzimba, ama-nervous and cardiovascular system, ithambo nemishini yemisipha akunakwenzeka.
Izakhiwo zikavithamini D3
- Iqinisa imiphumela ezuzisayo ye-calcium, i-magnesium ne-phosphorus, ithuthukise ukumuncwa kwayo emathunjini. Ngenxa kavithamini D3, lezi zinto zisakazeka ngokushesha ngamaseli amathambo, uqwanga namalunga, zilungisa izindawo ezilimele futhi zigcwalise ukungalingani okwenzeka nakanjani kubasubathi abangochwepheshe, kanye nasebekhulile. I-Cholecalciferol ivimbela ukuvuza kwe-calcium emathanjeni, kuvimbela ukungcola kwezicubu ze-cartilage. Kutholwe ukuthi izakhamizi zezifunda ezibalele, ezinokuhlushwa kwamavithamini okuphezulu kunezibonelo, izakhamizi ezisenkabeni yeRussia, zinenkinga ngohlelo lwe-musculoskeletal kaningi.
- UVitamin D3 wenza ukwakheka kwamaseli omzimba, ahlanganiswa emnkantsheni wethambo. Ubambe iqhaza elikhulu ekukhiqizeni ama-peptide angaphezu kwama-200, okuyizitha eziyinhloko zamaseli egciwane.
- I-Cholecalciferol isiza ukuqinisa umgogodla wamangqamuzana ezinzwa, futhi futhi isheshise ukuhanjiswa kwemizwa yezinzwa isuka ohlelweni oluphakathi lwezinzwa iye emapheripherini. Lokhu kukuvumela ukuthi uthuthukise isivinini sakho sokuphendula, wandise amandla, wenze kusebenze inkumbulo nokucabanga.
- Ukudla ivithamini njalo ngenani elidingwa ngumzimba kuvimbela ukukhula kwezimila, kunciphisa ubungozi bomdlavuza, futhi kusiza ukunqanda ukukhula kwama-metastases.
- Izinsizakusebenza zevithamini ekusebenzeni kohlelo lwe-endocrine ngokulawula izinga le-insulin ekhiqizwa kwizindlala ze-adrenal nokulawula ukuhlushwa kweglucose egazini.
- I-Cholecalciferol ijwayele ukucindezela kwegazi, futhi iqinise ukusebenza kocansi emadodeni futhi inikele enkambweni ejwayelekile yokukhulelwa kwabesifazane.
© AmaNormaals - stock.adobe.com
Imiyalo yokusetshenziswa (isilinganiso sansuku zonke)
Isidingo sevithamini D3, njengoba kuphawuliwe ngenhla, sincike ezintweni eziningi: indawo yokuhlala, iminyaka, ukuvivinya umzimba. Kepha ososayensi bathole izidingo ezijwayelekile zansuku zonke ze-cholecalciferol. Kuboniswa etafuleni.
| Ubudala | Izinga lansuku zonke |
| Izinyanga ezingu-0 kuya kwezingu-12 | 400 IU |
| Uneminyaka engu-1 kuya kwengu-13 ubudala | 600 IU |
| Uneminyaka engu-14-18 ubudala | 600 IU |
| Eneminyaka engu-19 kuya kwengu-70 ubudala | 600 IU |
| Kusukela eminyakeni engama-71 ubudala | 800 IU |
Endabeni kavithamini D3, i-1 IU ilingana no-0.25 μg.
Izinkomba zokusetshenziswa
- Inani elidlulele le-melanin. Isikhumba esimnyama asiyibambi kahle imisebe ye-ultraviolet, ngoba i-melanin imane icindezele umphumela wayo. Ngakho-ke, kubantu abanombala wesikhumba omnyama, i-vitamin D3, njengomthetho, ayihlanganisiwe ngokwanele yodwa. Ukusetshenziswa kwesikrini selanga nakho kuvimbela ukwakheka kwamavithamini. Ngesikhathi esishisayo, kunconywa ukuhlala ngaphandle imizuzu eyi-15-20 ngosuku ngaphandle kwemishini ekhethekile yokuvikela, ukugwema isikhathi sosuku kusuka emahoreni ayi-11 kuye kwayi-16, lapho ukusebenza kwelanga kuyingozi.
- Izinguquko ezihlobene nobudala. Ukuhlungwa kwezakhi eziningi kuncipha ngeminyaka, futhi novithamini D uyahluka. Abantu asebekhulile kudingeka baqinisekise ukuthi bayayidla ngokwanele, ngoba kuthinta ngqo amandla amathambo namalunga, ancipha ngokuhamba kwesikhathi.
- Ukuqeqeshwa kwezemidlalo. Ukuzivocavoca okunamandla nokujwayelekile kuholela ekusetshenzisweni ngokweqile kwezakhi zomzimba, futhi uvithamini D3 usiza ukubuyisa ibhalansi yokudla okunempilo, futhi uvimbela ukuqaqanjelwa uqwanga nokuqinisa amalunga.
- Indawo yokuhlala ezifundeni ezinamahora amafushane emini.
- Ukudla kwemifino kanye nokudla okungenamafutha. UVitamin D utholakala ngobuningi obulungile kuphela ekudleni okuvela ezilwaneni. Iyancibilika emafutheni, ngakho-ke ukuba khona kwamafutha kungenye yezimo ezibaluleke kakhulu zokumunca kahle.
© makaule - stock.adobe.com
Okuqukethwe ekudleni
Okuqukethwe kuka-Vitamin D3 kwezinye izinhlobo zokudla (nge-100 g, mcg)
| Inhlanzi nokudla kwasolwandle | Imikhiqizo yezilwane | Imikhiqizo engamakhambi | |||
| Isibindi seHalibut | 2500 | Isikhuphasha seqanda | 7 | Ama-Chanterelles | 8,8 |
| Isibindi se-cod | 375 | Iqanda | 2,2 | Okuningi | 5,7 |
| Amafutha enhlanzi | 230 | Inkomo | 2 | Amakhowe we-Oyster | 2,3 |
| Izinduna | 23 | Ibhotela | 1,5 | Ipea elihlaza | 0,8 |
| I-Sprats emafutheni | 20 | Isibindi senkomo | 1,2 | Amakhowe amhlophe | 0,2 |
| i-herring | 17 | Ushizi waseDashi | 1 | Isithelo segilebhisi | 0,06 |
| I-Mackerel | 15 | I-Cottage shizi | 1 | Ama-Champignons | 0,04 |
| I-caviar ebomvu | 5 | Ukhilimu omuncu | 0,1 | Udizili weparsley | 0,03 |
Ukuntuleka kwamavithamini
Ukuntuleka kwe-cholecalciferol, okokuqala, kuthinta isimo sezinto zohlelo lwamathambo. Ezinganeni, lokhu kubonakala kuma-rickets, nakubantu abadala - ekunciphiseni kwamathambo amathambo. Izimpawu zokushoda zifaka ubuthakathaka obujwayelekile, izipikili ezinyinyithekayo, amazinyo awayo, nobuhlungu emajoyintini nasemgogodleni.
Ngokuphikisana nesizinda sokushoda kukavithamini D3, izinkinga zivela ngomfutho wegazi, ukukhathala okungamahlalakhona kuyakhula, ukusebenza kwesistimu yezinzwa kuyaphazamiseka, futhi nengozi yokuba nezimo ezicindezelayo iyanda.
Izimo
Ukwamukelwa ebuntwaneni kufanele kuvunyelwane nodokotela, kufanele kwenziwe okufanayo kwabesifazane abakhulelwe nabancelisayo. Ukusetshenziswa kwama-supplements aqukethe i-vitamin D3 akunconywa uma kune-calcium eyeqile emzimbeni, kanye nokuba khona kohlobo oluvulekile lwesifo sofuba, i-urolithiasis nezinkinga zezinso.
Izithako ze-Vitamin D3
UVithamini uza ngezindlela ezintathu eziyinhloko: isifutho, isisombululo namaphilisi. Ithebula linikeza ukubuka konke okuthandwa kakhulu kulawa, amaphilisi.
| Igama | Umkhiqizi | Imiyalo | Ukupakisha isithombe |
| Uvithamini D3 Gummies | California Igolide Nutrition | Amaphilisi ama-2 nsuku zonke ngokudla | |
| Uvithamini D-3, Amandla aphezulu | Manje Ukudla | Iphilisi elilodwa ngosuku nokudla | |
| Uvithamini D3 (Cholecalciferol) | Solgar | 1 ithebhulethi ngosuku | |
| D3 | Ikhulu lama-21 | Iphilisi elilodwa ngosuku | |
| Uvithamini D3 | Okuhamba phambili kukadokotela | 1 ithebhulethi ngosuku | |
| UVitamin D3 onamafutha kakhukhunathi | Ucwaningo Lwezemidlalo | I-gelatin capsule engu-1 ngosuku |
