Indlela yokufumana ivithamin D eyaneleyo kanye nje ukuwa kuqala

ivithamini D ekwindla

Siyayifuna vitamin D emzimbeni wethu. Ngoba? Ngenxa yokuba inoxanduva lokulawula kunye nokwenza umzimba usebenze njengoko kufanele. Ukongeza ekuncedeni ekuphuhlisweni kwemisipha kunye kwimpilo yeentliziyo kwaye ide ikhuthaze ukukhuselwa kwe-insulin, phakathi kwezinye izibonelelo ezininzi. Sinokufumana ubuninzi bayo ukusuka elangeni, kodwa ngokufika kwekwindla yonke into iyatshintsha.

Ke, akufuneki ulinde ixesha elide kwaye ufumanise yonke into onokuyenza ukugcina amanqanaba ale vitamin apho uyidinga khona, ukuze umzimba wakho uhlale ubalulekile. Nangona sinokuwaphucula la manqanaba ngokutya, kufuneka sisoloko silandela amanye amacebiso ukuze sonwabele impilo entle.

Fumana ivithamin D ngokutya

Ukutya ngundoqo ekunandipheni impilo egqibeleleyo. Kodwa kule meko, nangona unako ukulawula ukugcina amanqanaba amahle, akusoloko ngokwaneleyo. Nangona kunjalo, awunakungayihoyi kwaye yiyo loo nto intlanzi kufuneka ibe sesinye sezidlo ezisisiseko ekutyeni kwakho. Ngaphakathi kwintlanzi sinokugqamisa i-salmon ngokunjalo ityhuna okanye i-mackerel kunye ne-trout. Ukulandela iiprotheni ngamaqanda kwaye ngakumbi i-yolk. Iimveliso zobisi ezifana netshizi okanye iyogathi Kufuneka babe nendawo yabo. Ngokuphathelele imifuno, kufuneka ugcwalise iplate yakho ngeekarothi, ukhukhamba okanye i-avocado ngaphandle kokulibala iklabishi. Amakhowa nawo axabiswa kakhulu kwiitya kwaye ngoko ke, iindaba ezilungileyo kukuba zisinika inani elincinci levithamini D. Ayininzi kakhulu kodwa ihlala igalelo elongezelelweyo esinokuyongeza. Phakathi kwenyama, isibindi sivame ukuba noxinzelelo oluphezulu, kunye nenyama ebomvu. Kuyinyani ukuba akufanele isetyenziswe kakubi ngaphakathi kokutya okunokulinganisela.

ukutya okune-vitamin D

Izongezo ezigadwe ngugqirha

Asikuko ukuba ngokwenene ziyi-100% eziyimfuneko kodwa ziya kuhlala zisebenza njengoncedo. Ngoko ke, kungcono ukugqiba ukutya kwethu kunye nabo. Kodwa ewe, ihlala ingcono qhagamshelana nogqirha wethu ukuze asixelele ukuba yeyiphi eya kuba ngoyena ucetyiswayo kunye nethamo emasithathwe ngokomntu ngamnye. Ngoko olu ncedo longezelelweyo luya kusinika isixa esisidingayo. Yindlela egqibeleleyo yokuqhubeka nokugcina amanqanaba amahle evithamini ngaphandle kokubeka umngcipheko kwimpilo.

izongezo ze-vitamin D

Ziqhelise imidlalo yangaphandle

Kuyinyani ukuba, xa ikwindla iqala, ukuphuma kuba yi-Odyssey. Ngenxa yokuba iimvula, umoya kunye nengqele ziqala ukuhlala ebomini bethu. Kodwa kuyinyaniso ukuba akuyi kuhlala kunje, kukho iintsuku zayo yonke imibala. Ngoko ke, xa ilanga likhanya, kungcono ukuba uphume kwaye usebenzise enye yemidlalo oyithandayo kakhulu, njengokuhamba, ukubaleka okanye ukukhwela ibhayisekile. Ngeeyure ezimbalwa ekwindla nasebusika esizichitha elangeni, kuya kuba ngaphezulu kokwaneleyo ukubuyisela amanqanaba evithamin D. Ukukhanya kwelanga ngama-80% yevithamin esiyifunayo. Ewe, nangona silithanda ilanga nehlobo, xa kufika ukwindla asifanele sihlale sizivalele ekhaya xa sinomzuzu okhululekileyo. Eyona nto ingcono kukuba isinika ukukhanya kunye nomoya, nokuba ivela kwifestile, oko kuya kwanela. Nangona njengoko sisitsho, ukuba ukhetha ukuphuma kwaye wongeze umthambo omncinci, wamkelekile.

La ukungabikho kwevithamin D Inokubangela iingxaki zempilo ezinzulu. Ezinye zazo zibuthathaka, iintlungu zethambo, ukunyuka kwegazi kunye neengxaki zentliziyo, phakathi kwabanye.


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  1. Uxanduva lwedatha: UMiguel Ángel Gatón
  2. Injongo yedatha: Ulawulo lwe-SPAM, ulawulo lwezimvo.
  3. Umthetho: Imvume yakho
  4. Unxibelelwano lwedatha: Idatha ayizukuhanjiswa kubantu besithathu ngaphandle koxanduva lomthetho.
  5. Ukugcinwa kweenkcukacha
  6. Amalungelo: Ngalo naliphi na ixesha unganciphisa, uphinde uphinde ucime ulwazi lwakho.