Ngaba usoloko uqaqanjelwa yintloko, ube nesiyezi okanye ukungakwazi ukuzikhusela? Unobangela obalulekileyo wezi mpawu usenokuba kukunqongophala kwevithamin D. Iivithamin zokukhanya kwelanga zibalulekile ukuze umzimba ukwazi ukulawula nokufunxa iiminerali ezibalulekileyo njengecalcium, imagnesium, kunye nephosphates. Ukongeza, le vithamin. ibalulekile kwinkxaso ye-immune system, i-aids ekukhuleni kwamathambo kunye nezinyo kunye nokuchasana ngcono kwizifo ezifana nesifo seswekile.Kodwa xa kuziwaivithamin DUkufunxa, kungaphuculwa njani? Ubisi kunye namanzi ziphakathi kwezona mithombo zisebenzayo zevithamini D, ngokutsho kophononongo lwakutsha nje olunikezelwe kwi-24th European Congress of Endocrinology eMilan.
Amanqanaba angonelanga evithamin D anxulunyaniswa neengxaki ezininzi zempilo, kubandakanya nokusabela komzimba kwi-COVID-19.Ivithamin DIzongezelelo zibaluleke kakhulu, kwaye kubalulekile ukuqonda ukuba ziya kufunxwa kwaye ziququzelelwe njani ukufunxa. E-Denmark, uGqr. Rasmus Espersen weYunivesithi yaseAarhus kunye noogxa bakhe baqhube ulingo olungacwangciswanga lwabasetyhini abangama-30 abasemva kokuya kokuya esikhathini abaneminyaka engama-60-80 ababeneminyaka engama-60-80 ubudala. ivithamin D iyanqongophala kwaye ayikwazi ukuphendula lo mbuzo.
Injongo yolu phando yayikukulandela utshintsho kumanqanaba egazi emva kokutya i-200 grams yokutya okune-D3. Abathathi-nxaxheba bovavanyo banikwa i-500 ml yamanzi, ubisi, ijusi yeziqhamo, ijusi yeziqhamo kunye ne-vitamin D kunye ne-whey protein isolate, kunye ne-500 ml. kwamanzi angenayo i-vitamin D (i-placebo) ngokulandelelana okungahleliweyo.Ngosuku ngalunye lokufunda, iisampuli zegazi zaqokelelwa ngo-0h, 2h, 4h, 6h, 8h, 10h, 12h kunye ne-24h.
Emva kokuba uphononongo lugqityiwe, uGqr Espersen uxelele i-ANI, “Enye into eyandothusayo kukuba iziphumo zazifana kumaqela amanzi nobisi.Oku bekungalindelekanga kakhulu kuba ubisi lunamafutha amaninzi kunamanzi..”
Ngokutsho kophando, iprotheni ye-whey yodwa kwijusi ye-apula ayizange inyuse i-concentration ephezulu ye-D3.Ifaniswa nejusi ngaphandle kwe-WPI.Nangona kunjalo, xa ubisi kunye namanzi asetyenzisiweyo, ukugxilwa kwe-D3 kwakuphezulu kakhulu kunokuba kudliwe ijusi.Akukho nto. Umahluko obonakalayo phakathi kobisi kunye namanzi.Ngenxa yoko, uphononongo lugqibe kwelokuba okomelezaivithamin Demanzini okanye ubisi lusebenza ngakumbi kunejusi yeziqhamo.
Ngelixa uphononongo lubonisa ukuba ubisi kunye namanzi yimithombo egqwesileyo yokunyusa amanqanaba evithamini D, okunye ukutya kunokuba luncedo ngokulinganayo.Jonga okunye ukutya okunovithamini D apha ngezantsi:
Ngokutsho kwe-USDA's Nutrition Statistics, i-yogurt iphezulu kwiprotheni kunye ne-vitamin D, malunga ne-5 IU nge-8-ounce ekhonzayo.Unokongeza kalula i-yogurt kwiindidi ezahlukeneyo okanye ugcwalise isitya.
Njengazo zonke iinkozo, i-oatmeal ngumthombo olungileyo we-vitamin D. Ukongeza koku, i-oats zizityebi kwiiminerali ezibalulekileyo, iivithamini, kunye ne-carbohydrates eziyinkimbinkimbi ezifunekayo imizimba yethu ukuze uhlale unempilo kwaye unempilo.
Omnye umthombo omhle we-vitamin D yi-yolks yeqanda.Ngoxa i-yolks yeqanda iqulethe iikhalori ezininzi kunye namafutha, nazo ziqulethe zonke izithako ezibalulekileyo, kuquka iprotheni kunye ne-carbohydrates enempilo.Qinisekisa ukuba awudli ngaphezu kwesinye isikhupha seqanda ngosuku.
Ijusi ye-Orenji yenye yeejusi zeziqhamo ezibalaseleyo ezineempawu ezininzi zokukhuthaza impilo.Isidlo sakusasa ngeglasi yejusi yeorenji entsha yeyona ndlela ilungileyo yokuqalisa usuku lwakho.Nangona kunjalo, ijusi yeorenji entsha isoloko ikhethwa ngaphezu kwejusi yeorenji ethengwe evenkileni.
Bandakanya iintlanzi ezongezelelekileyo ezinevithamin D ezityebileyo ezifana ne-herring, i-mackerel, i-salmon, kunye ne-tuna ekudleni kwakho.Zityebile kwi-calcium, iprotheni, kunye ne-phosphorus, kwaye zibonelela nge-vitamin D.
Qhagamshelana nochwepheshe bezonyango ngaphambi kokuba wongeze oku kutya kwisondlo sakho.Kwaye, hlala ukhumbula ukuba ukumodareyitha kungundoqo kwindlela yokuphila enempilo nenempilo.
Ixesha lokuposa: May-31-2022