Uvithamini D uyinhlanganisela yezinto eziyisithupha ezincibilika emafutheni. I-Cholecalciferol yaziwa njengengxenye yayo esebenzayo kakhulu, eqinisweni, enayo yonke leyo miphumela ezuzisayo evithamini.
Eminyakeni yama-30s yekhulu lama-XX, ososayensi bafunda ukwakheka kwengxenye yesakhiwo sesikhumba sengulube bathola i-7-dehydrocholesterol kuyo. Into ekhishiwe ivezwe emisebeni ye-ultraviolet, ngenxa yalokho kwakheka impuphu ehlukile nefomula yamakhemikhali C27H44O. Bazame ngempumelelo ukuyichitha emanzini, baze baveze ubunjalo bayo bokuncibilika kuphela lapho kukhona ama-acid acid kulokho. Le mpuphu yabizwa ngo-vitamin D.
Izifundo ezalandela zikhombisile ukuthi esikhunjeni somuntu le vithamini ihlanganiswa kusuka kuma-lipids lapho ivezwa yilanga. Ngemuva kwalokho, i-cholecalciferol iyiswa esibindini, nayo, ezenza izinguquko zayo ekwakhiweni kwayo futhi isabalalise umzimba wonke.
Isici
Abantu abaningi bayazi ukuthi uvithamini D kwandisa ukumuncwa kwe-calcium ne-phosphorus, kubeka ukubonwa kwabo emzimbeni futhi kungumqhubi wabo we-intracellular.
Zonke izinhlobo zezicubu zomuntu, kanye nezitho zangaphakathi, zidinga uvithamini D. Ngaphandle kwenani elanele lazo, i-calcium ayikwazi ukudlula kulwelwesi lweseli futhi ikhishwe emzimbeni ngaphandle kokufakwa. Izinkinga ngamathambo nezicubu ezixhuma ziqala.
Isenzo sikaVitamin D
- kunciphisa ukucasuka kwemizwa;
- kuthuthukisa inhlalakahle futhi kugcina umzimba usesimweni esihle;
- kujwayelekile ukulala;
- kuqinisa izindonga zemithambo yegazi;
- kugcina ukuhlaselwa yisifuba somoya kulawulwa;
- kunciphisa ingozi yesifo sikashukela;
- kusiza ukumuncwa kwe-calcium ne-phosphorus;
- kusiza ukuqinisa uhlaka lwamathambo nemisipha;
- kusheshisa izinqubo ze-metabolic;
- kwandisa izivikelo zemvelo zomzimba;
- kuvimbela ukuvela kwezinhlobo ezithile zama-neoplasms;
- i-agent ye-prophylactic ye-atherosclerosis;
- kunomphumela omuhle emsebenzini wezocansi nowokuzala;
- kuvimbela ama-rickets ezingane.
Vitamin norm (imiyalelo yokusetshenziswa)
Isidingo sikavithamini D sincike ebudaleni, indawo, ibala lesikhumba, kanye nokusebenza komzimba njalo.
Ebuntwaneni nasekukhuleni njengomthetho, ivithamini D ayihlanganisiwe ngokwanele. Kusukela lapha kuqala ukuntuleka kwe-calcium, okwandisa ubungozi bokuqhekeka nokuqhekeka, futhi kungaholela ekuthini kubhebhe ezinganeni, nakubantu abadala - ezifweni zamalunga namathambo.
Abantu abanesikhumba esimnyama kufanele bakhumbule ukuthi isidingo sabo sevithamini siphezulu kakhulu kunesabantu abanebala elikhanyayo, ngoba ukudlula kwemisebe ye-ultraviolet kunzima.
Ezinganeni ezisanda kuzalwa, uvithamini D ubalulekile ekukhuleni kwemisipha yamathambo nokuvimbela ama-rickets. Kodwa ezinganeni, njengomthetho, ivithamini elenziwa ngesikhathi sokuhamba emini lanele. Ukwamukelwa okungeziwe kufanele kuvunyelwane nodokotela wezingane.
Izakhamizi zezifunda ezibalele ngokuvamile azidingi ukwengezwa okwengeziwe kwe-vitamin D, kepha labo abahlala enkabeni yeRussia ebusika abadingi nje kuphela ukusebenzisa imikhiqizo equkethe amavithamini nokuthatha uhambo olude, kepha futhi bengeze ukudla kwabo ngezithako ezikhethekile.
Ochwepheshe bathole umqondo ojwayelekile wesilinganiso kumuntu. Kufanele kuqondwe ukuthi kunemibandela impela, umuntu omdala ongavamile ukuphuma ngaphandle emini futhi athola imisebe emincane ye-ultraviolet udinga ukwengezwa okwengeziwe kukavithamini D.
| Ubudala | |
| 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-50 ubudala | 600 IU |
| Kusukela eminyakeni engama-50 ubudala | 800 IU |
Isidingo sevithamini kwabesifazane abakhulelwe sithathwe ngokuhlukile, sihluka kusuka ku-600 kuye ku-2000 IU, kepha izithasiselo zingathathwa kuphela ngemvume kadokotela. Ubuningi bevithamini kufanele butholakale ngokwemvelo.
Okubalulekile! 1 IU uvithamini D: okulingana nemvelo ngu-0.025 mcg cholecalciferol.
Imithombo yamavithamini D
Impela, wonke umuntu uzwile into efana nokuthi "sunbathing" Kumele zithathwe ngaphambi kuka-11 ekuseni nangemva kuka-4 ntambama ehlobo. Kuqukethe ukuba selangeni lezindawo ezivulekile zomzimba ngaphandle kokusebenzisa imishini yokuvikela enesithiyo se-ultraviolet. Imizuzu eyi-10 ngosuku yanele kulabo abanesikhumba esikhanyayo nemizuzu engama-20-30 kulabo abanesikhumba esimnyama.
Ebusika, ngesikhathi sasemini, i-vitamin synthesis nayo iyenzeka, yize incane. Kunconywa ukuthi uphumele ngaphandle ngezinsuku ezinelanga ukuze uthole umthamo wakho wemisebe ye-ultraviolet, edingekayo empilweni.
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Ukudla okuqukethe i-vitamin D:
Imikhiqizo yezinhlanzi (mcg nge-100 g) | Imikhiqizo yezilwane (mcg nge-100 g) | Imikhiqizo engamakhambi (mcg nge-100 g) | |||
| Isibindi seHalibut | 2500 | Isikhuphasha seqanda lenkukhu | 7 | Ama-Chanterelles | 8,8 |
| Isibindi se-cod | 375 | Iqanda lenkukhu | 2,2 | Okuningi | 5,7 |
| Amafutha enhlanzi | 230 | Inkomo | 2 | UVesheneki | 2,3 |
| Izinduna | 23 | Ibhotela kusuka ku-72% | 1,5 | Uphizi | 0,8 |
| I-Sprats emafutheni | 20 | Isibindi senkomo | 1,2 | Amakhowe amhlophe | 0,2 |
| i-herring | 17 | Ushizi onzima | 1 | Isithelo segilebhisi | 0,06 |
| I-Mackerel | 15 | I-cottage shizi yemvelo | 1 | Ama-Champignons | 0,04 |
| I-caviar emnyama | 8,8 | Ukhilimu omuncu wemvelo | 0,1 | Iparsley | 0,03 |
| I-caviar ebomvu | 5 | Ubisi olunamafutha | 0,05 | I-Dill | 0,03 |
Njengoba sikwazi ukubona etafuleni, ukudla okunamavithamini amaningi kutholakala kuphela kwimvelaphi yezilwane. Ngaphezu kwalokho, uvithamini D ugxila kuphela endaweni equkethe amafutha futhi uhilela ukudla okukodwa okunamafutha, okungafanele ngokuphelele abalandeli bezidlo ezikhethekile. Ngokukhanya kwelanga okunganele, abantu abanjalo banconyelwa izithasiselo zamavithamini.
Ukushoda kukaVitamin D
I-Vitamin D iyisengezo esibekiwe kunazo zonke sokudla, futhi ikhonjiswa ngisho nakubantwana abasanda kuzalwa. Ngaphandle kwakho, ukwephulwa kwenzeka phakathi kwezinqubo ezibalulekile emzimbeni, ogcwele imiphumela emibi.
Izimpawu zokuntuleka:
- izipikili eziphukile;
- izinwele ezibuthuntu;
- ukwenzeka kwezinkinga zamazinyo;
- ukuvela kokucasuka kwesikhumba, izinduna, ukoma nokuqhuma, i-dermatitis;
- ukukhathala okusheshayo;
- ukunciphisa amandla okubuka;
- ukucasuka.
Ukuntuleka kwamavithamini ezinganeni kungadala ukugula okungathi sína - ama-rickets. Izimpawu zayo, njengokujwayelekile, ziyanda ukukhala, ukukhathazeka ngokweqile okungenangqondo, ukuqinisa kancane kwe-fontanelle, ukuncipha kwesifiso. Ezimweni ezinjalo, kufanele uxhumane nodokotela wezingane.
Uvithamini oweqile
Vitamin D ayikwazi buthelela emzimbeni, kudliwe lapha futhi manje, ngakho-ke kunzima ukuthola ukweqisa izidakamizwa kwalo ngokwemvelo. Kungenzeka kuphela uma izinkambiso ezikhona zokudla izithasiselo zokudla zeqiwe, kanye nokuthi imithetho yokuvezwa yilanga ayilandelwa.
Ezimweni ezinjalo, okulandelayo kungenzeka:
- isicanucanu;
- ubuthakathaka;
- isiyezi;
- ukuncipha kwesisindo kuze kufike ku-anorexia;
- ukuphazanyiswa kwazo zonke izitho zangaphakathi;
- ukwenyuka kwengcindezi.
Ngokubonakaliswa okuncane kwezimpawu, kwanele ukumane ukhansele ukudla izithako, izimpawu eziyinkimbinkimbi futhi ezihlala isikhathi eside zidinga ukungenelela kodokotela.
Uvithamini wabasubathi
Kubantu abanomsebenzi ojwayelekile womzimba, uvithamini D ubaluleke kakhulu. Ngenxa yezakhiwo zayo, ivimbela ukuvuza kwe-calcium emathanjeni, okusiza ukuwaqinisa nokuvimbela ukuphuka kwamathuba. Vitamin kuqinisa hhayi kuphela amathambo, kodwa futhi nemisipha ne uqwanga ngenxa kusebenze calcium amaphampu. Isiza umzimba ukuthi ululame ngokushesha ngemuva kwengcindezi ebucayi, inika amaseli amandla angeziwe, ikhulisa ukumelana kwawo.
Ukuba nomthelela omuhle ezindongeni zemithambo yegazi, kubenza bakwazi ukuzivumelanisa nesigqi sokuqeqeshwa, ngenkathi kugcinwa inani lomoya-mpilo nezakhamzimba ezithwelwe.
UVitamin D usiza amanye amavithamini namaminerali amaningi ukungena ngaphakathi kweseli, okusiza ukuzigcina zisebenza kahle. Kusheshisa izinqubo zokuvuselela, okubaluleke kakhulu lapho kunezinhlobo ezahlukahlukene zokulimala, kufaka phakathi okungapholi kahle.
Izimo
Akuvunyelwe neze ukuthatha izithasiselo zikavithamini D uma kwenzeka kuvuleke isifo sofuba, lapho kukhona izifo ezihambisana nokuqukethwe okuphezulu kwe-calcium.
Ezigulini ezisembhedeni, ukudla amavithamini kufanele kwenziwe kuphela ngaphansi kokuqondisa kukadokotela oya khona.
Kufanele ithathwe ngokuqapha uma kwenzeka kukhona izifo ezingamahlalakhona ezikhona zomgudu wamathumbu, izinso, isibindi nenhliziyo. Ezinganeni, abesifazane abakhulelwe, nasebekhulile, ukwesekwa kufanele kuhlolwe nochwepheshe wezokunakekelwa kwempilo.
Ukusebenzisana nezinye izinto
I-Vitamin D inconyelwa ukuthi ihlanganiswe ne-calcium, ngoba lezi yizinto ezihlangana ngqo. Ngenxa yevithamini, i-microelement inconywa kangcono amaseli amathambo nezicubu.
Njengoba izinga likavithamini D likhuphuka, i-magnesium idliwa kakhulu, ngakho-ke kungaba okulungile ukuhlanganisa nokudla kwabo.
Amavithamini A no-E nawo amuncwa kangcono ngaphansi kwethonya likavithamini D, kuvimbela i-hypervitaminosis ukuthi ingenzeki ngokweqile.
Akunconyelwa ukuhlanganisa uvithamini D nezidakamizwa isenzo sazo esihlose ukwehlisa amazinga e-cholesterol, zivimba ukungena kwayo esitokisini.
Izithako ze-Vitamin D
| Igama | Umkhiqizi | Isikali | Intengo | Ukupakisha isithombe |
| Uvithamini D-3, Amandla aphezulu | Manje Ukudla | 5000 IU, Amaphilisi ayi-120 | Ama-ruble angama-400 | |
| I-Vitamin D3, i-Natural Berry Flavour | Impilo yengane | 400 IU, 29.6 ml | 850 ama-ruble | |
| Uvithamini D3 | Imvelaphi enempilo | 10,000 IU, Ama-capsules angama-360 | Ama-ruble angama-3300 | |
| I-Calcium Plus Vitamin D Yezingane | Gummi inkosi | 50 IU, Ama-capsules angama-60 | 850 ama-ruble |
