9 Imiqondiso ukuba umzimba wakho elanele ivithamin D

Ukuba ugula rhoqo, uziva udiniwe ngaphandle nasiphi na isizathu, kuya kusiba phantsi koxinzelelo, isizathu sokuba oku kuba nokuqhwalela vitamin D.

Wena uchitha ixesha elangeni ngosuku ngalunye (kakade, esebenzisa elangeni), ukuba ndandazile, ndilale ngokwaneleyo. Kodwa ke ukuba loo nto, ngoko into ukuze ongekho - novithamini D. Nangona inqabile, kodwa amazinga aphantsi kakhulu oko kunokukhokelela yamathambo ebantwaneni kunye osteomalacia (ukuthamba namathambo) kubantu abadala. Ukuba lunganyangwa, le meko kunokukhokelela uqaqanjelwa emathanjeni, ukuthamba zabo ubu, kwakunye neentlungu kwezihlunu kunye nobuthathaka. Noko ke, uphando lwakutsha nje luye lwabonisa unxulumano phakathi nokuba amanqanaba abangaxhalabisiyo asezantsi ivithamin D kunye nenani iimeko zempilo isimanga, kuquka isifo seswekile, osteoarthritis kunye nomhlaza.

Nantsi imizekelo embalwa yendlela miqondiso eyingqondi ukuba azifumane inani elaneleyo. Ukuba uvakalelwa kukuba uphethwe naziphi na iimpawu, thetha nogqirha wakho, ungathanda kakhulu anika iingcebiso ukuba wenze uvavanyo lwegazi. Oku ngenene kuphela kwendlela ukujonga ngokuchanileyo inqanaba ivithamini D. Unako ke uxoxe ukwandisa indlela kwinqanaba ukuya kurhulumente yesiqhelo. Kwiimeko ezininzi, kufuneka uhlole otya yakho iivithamini ukusuka ukutya zifunxe ngcono kakhulu ngohlobo izongezo.

Uziva udiniwe lonke ixesha

Ukuba awufuni ukufumana ngokwaneleyo ivithamin D, oko usenokuvakalelwa imikhosi ndidiniwe ngokupheleleyo, nokuba ulale ngokwaneleyo ebusuku. Kukho ubungqina bokuba ukuswela yayo inxulunyaniswa lidiniwe ubuthongo ukuphazamiseka, utsho Ketrin Dzhekson, Ph.D., kunye unjingalwazi kinesiology nenzululwazi kwiYunivesithi yase California, eFresno. Olu phando, epapashwe kwi-North American Journal of Medicine, uthi amazinga aphantsi ivithamin D eyayiqhelekile abantu uziva udiniwe. Ukuthatha oko izixa ezikhulu, ungafumana ukusombulula ezo mpawu.

Wena udangele

Imvakalelo yokudakumba inokuba kwakhona ezinxulumene kumanqanaba asezantsi novithamini D. Isibakala sokuba receptors ayo afumaneka kwiindawo ezininzi zobuchopho, kuquka iindawo ezinxulumene noxinzelelo. Izifundo zibonisa unxibelelwano phakathi kwamanqanaba ivithamin D osezantsi egazini kunye iimpawu zokudakumba. Kodwa akukacaci ngqo njani olu lwalamano kwenzeka: inqanaba ivithamin D ilahla khona, ngokuba umntu odakumbileyo, okanye amazinga aphantsi kwalo vitamin Kwandile ebangela esi sifo.

ibunzi lakho ulele ngokufuthi

ebunzini ukubila yenye iimpawu zokuqala wezinto ukuswela novithamini D. Ukuba uye waphawula ukuba ebunzi phezulu ukubila naxa lobushushu emzimbeni kunye kwinqanaba umsebenzi eziqhelekileyo, ungafuna novithamini ngaphezulu D.

Kuwe amathambo

Abantu abadala musa kufumana imali ngokwaneleyo ivithamin D, badla ngokujongana iintlungu zezihlunu namathambo, ingakumbi ebusika. amalungu zabo nazo lomiswe kusasa. intlungu enjalo - oku luphawu ezaziwa ivithamin D kwale nkqubo, yaye ubungqina osteomalacia, ngokutsho ummeli Academy of Nutrition kunye Dietetics Angeloni Sofia. amathambo ezithambileyo ngakumbi ukwaphula okanye ufumane oqhiphuke umbilini, ngaphezu kwabo ziphilile, aqinileyo.

Wena nazo erectile kwekhono

Ukuba iqabane lakho owabelana nalo ngesondo na okanye unengxaki erectile kwekhono, ngeenxa inokuba ukuba ityala yokungabikho vitamin D. Uphando lwakutshanje olupapashwe kwijenali "Medicine Sexual" lwafumanisa ukuba amadoda ezinzima erectile kwekhono waba kumazinga asezantsi kakhulu of ivithamin D, kunokuba izigulane sisiba ngumntu uhlobo sifo. Amadoda nalo unesifo badla sigula zizigulo sentliziyo, ezo kwakhona ezinxulumene kunye nokungabikho ivithamini D. Ezinye iingcali zithi ukuba unyango kunye ivithamin D ngxaki nga ukunciphisa ingozi yokuba erectile kwekhono.

Wena ezithandwa Ukophuka

Abantu abaninzi bacinga ngecalcium intswelo xa kuziwa kwimpilo bone, yaye oku kuyinyaniso. Nangona kunjalo, ngaphandle ivithamin D calcium akayi wendele kakuhle, utsho Dzhennifer Giamo, a nutritionist kunye nomqeqeshi yobuqu eNew York. Vitamin D, ingakumbi D3, nto leyo eyandisa ukufunxeka calcium, kubaluleke ngokugqibeleleyo xa kufikwa ekuthinteleni mncane kunye ubu amathambo. Olu phando, olupapashwe kwijenali 'iinyawo Surgery and zamaqatha, "kwafunyaniswa ukuba abantu abo bathatha inxaxheba kwimisebenzi enxulumene ezinefuthe eliphezulu kwi ithambo, adle ngakumbi ivithamin D, ukunciphisa ingozi zaphuka.

ukusebenza kwakho ukuzilolonga kungaba ngcono

Ukunqongophala ivithamin D zingachaphazela inqanaba lakho unyamezelo kunye nokusebenza kwezihlunu. Awunako nkqu ukuqonda, kuba yintoni na ukufezekisa iziphumo ezingcono, utsho Paige Weiner, nomqeqeshi lobuqu eqinisekisiweyo kunye nengcali kwinkalo umthambo. Kwinqaku phando epapashwe yi-American College of Medicine Sports, libhekisela kwinto yokuba ivithamin D kufakelelwa kuphucula umsebenzi komsebenzi kubantu intswelo kwafunyaniswa. Igalelo elibi eli vitamin kwakhona kubenza yokukrala. Emva umthambo kakhulu umzimba wakho asha, utsho Giam. Ukuba imali eyaneleyo ye-vitamin egazini, inkqubo lokubuyisela umzimba uya kuba lukhulu kakhulu ngakumbi. Kodwa musa ukuthatha amachiza ukuba ingabi nawo amava eli vitamin izivuka, kuba akunakwenzeka ukuba kulo mzekelo uya kukwazi ukuphucula intsebenzo wabo okanye recovery isantya. Ngenxa ivithamin D hormone amanqatha enyibilikayo ukuba akukho kwazona ivela emzimbeni, yingozi ukuba udle kakhulu kuyo, utsho Giam.

Awukwazi kulala

Uphando lufumanise ukuba abantu nisamkele imali eyaneleyo vitamin D, wafumana ingozi-16% esezantsi kokulala okanye iingxaki. Ngokutsho kwesinye isifundo, apho 1,500 izigulane luvo kwisithuba seminyaka emibini, ukuphazamiseka ekulaleni, into ababenayo, iyanyangeka kunye mzimba D, uGqr Jackson uthi inxaxheba.

Uyoyivula zonke izifo

Idalwa, iintsholongwane, umkhuhlane. Zonke ezi zifo kunamathela kuwe ngokulula kakhulu. Vitamin D okubangelwa edityaniswe kudakumbo zamajoni omzimba, utsho uGqr Jackson. Uya ukubamba yonke into ephaphazela ngeenxa zonke kuni, ukuba amajoni omzimba engasebenziyo kakuhle. Study "Archives of Medicine Internal", lufumanise ukuba abantu abadala babe amaqondo aphantsi ivithamin D, kunokwenzeka ngakumbi ukuba ukubamba kubanda, ukhohlokhohlo okanye ephezulu usuleleko yokuphefumla phecana. Amanqanaba aphezulu ivithamin D kukwanceda ukunciphisa ixesha ekuphulukenwe nalo ukusuka umkhuhlane.