Xa kubanda kakhulu ukuphuma phandle, umntu akanakuthembela ngokupheleleyo kwimitha yelanga njengomthombo weVitamin D.UMateyu Landers / Unsplash UVitamin D, ogama linguvithamini yelanga, kubalulekile ukugcina impilo yethu kunye namajoni omzimba. Njengoko usenokuba uqikelele, owona mthombo uphambili wale vithamini incinci ibalulekileyo uvela elangeni. Kodwa njengoko imozulu yethu isuka ekufudumaleni iye kubanda, ngokunjalo nathi kufuneka silungelelanise imithombo yethu yevithamini D, kuba ukubamba imitha phakathi emini kunokuba yinto engenakuxhomekeka kwindawo ohlala kuyo.
Le vithamin D inomthombo wendalo ongekho okokutya uyenza yahluke phakathi kweevithamini-ukukhanya kwelanga kuyakuvumela ukuba kwenziwe, okanye kwenziwe, emizimbeni yethu. Ukuba uhlala kwimozulu ebandayo, kuyinto eqhelekileyo ukuba iivenkile zakho zevithamini D zitshone ekwindla okanye ebusika-awufumani nje ngokwaneleyo Imitha ye-ultraviolet B (UVB) , ebangela ulusu ukuba luvelise ivithamin D.
Le misebe yomelele kufutshane neikhweyitha kwaye ibuthathaka kubude obuphezulu. Kwaye xa uhlala kwisangqa esisemantla sobubanzi esingama-37 degrees ngaphezulu kweikhweyitha zomhlaba, imitha ayitshisi indawo yakho kwikona elungileyo ukufumana ukukhanya kwe-UVB emhlabeni ngexesha lokuwa okanye lasebusika, ukuvelisa ivithamin D ilanga alinakwenzeka. Krwela umgca welizwe lonke ukusuka eSan Francisco ukuya ePhiladelphia — namphi na umntu ohlala apha ngentla komda kufuneka ajonge eminye imithombo yevithamini D ukusukela ngoNovemba ukuya ngoMatshi Kodwa nokuba uhlala eLos Angles okanye eOrlando, kwaye unokufumana ilanga (kunye nemitha ye-UVB) unyaka wonke, kusafanele ukwahlula imithombo yakho.
Kutheni le nto ivithamin D ibalulekile?
Amanqanaba aneleyo e-vitamin D ayimfuneko ekufuneni i-calcium, enceda ekuthinteleni isifo samathambo esibuhlungu se-osteoporosis. Kukwabonakalisiwe ukuba idlala indima ekuthinteleni isifo sentliziyo, umhlaza, isifo se-Alzheimer, uxinzelelo, ukubetha, uxinzelelo lwegazi oluphezulu, isifo seswekile, isifo sokuqina kwemithambo kwaye inokucothisa inkqubo yokwaluphala. Ehlabathini lonke, kuqikelelwa ukuba i-1 yezigidigidi zabantu abanamanqanaba angonelanga e-vitamin D egazini labo kwaye ukusilela kwabo kungafunyanwa kuzo zonke izizwe kunye namaqela eminyaka.
Ufumana njani ivithamini D kwilanga?
Umzimba wakho uvelisa izixa ezikhulu zevithamini D3 (cholecalciferol) xa ulusu luvezwa lilanga. Ixesha lokuvezwa lixhomekeke kwithoni yolusu lomntu ngamnye. Abantu abanolusu olukhanyayo banokufuna kuphela imizuzu elishumi elangeni ukuze imizimba yabo ivelise ivithamin D. Abo banesikhumba esimnyama kakhulu banokufuna ukuya kuthi ga kwimizuzu engama-30 yokuba selangeni okanye ngaphezulu ukuze benze i-vitamin D. Kumntu ophakathi, imizuzu eli-15 ukuya kwengama-20 ubuncinci kathathu ngeveki apho ubuso babo, iingalo kunye nemilenze ibhenciwe kwanele ukuba umzimba wabo ufumane i-vitamin D. ngaphezulu uvithamini D uya kwenza. Umntu akufuneki ukuba asuke okanye atshise ukuze afumane ivithamini D abayifunayo.
Enye into echaphazela inani leevithamini D eliza kwenziwa lixesha losuku. Elona xesha lilungileyo lokuba ube selangeni ukuze ulusu lukhuphe i-vitamin D kakhulu emini, xa isithunzi sakho sikufutshane.
Ufumana njani i-vitamin D eyaneleyo kwiinyanga ezibandayo?
Kunzima kakhulu ukufumana ivithamin D eyoneleyo kwimithombo yokutya kuphela, njengoko zimbalwa kuphela eziqulathe ngokwendalo — inyama yeentlanzi ezinamanqatha ezinje nge salmon, ityhuna, kunye ne mackerel okanye ioyile yesibindi sentlanzi zezona ndawo zokutya zilungileyo. Eminye imithombo yokutya yendalo ibandakanya isibindi senkomo, izikhupha zamaqanda kunye netshizi. Ngaphandle koko, ukutya okufana nobisi kunye neyogathi kuqiniswe ngevithamini D kodwa ayingomthombo wendalo.
Nazi iingcebiso ezilungileyo malunga nokufumana iinyanga zasebusika ezinde ngaphandle kokuba yi-D-ficient:
- Ukuba uhlala ngezantsi kwenqanaba le-37th degree, kuya kufuneka ubenako ukwenza ivithamin D uninzi lonyaka. Zama ukuphuma ngaphandle amatyeli aliqela ngeveki, ukuba akunjalo yonke imihla, ukuhamba imizuzu eli-15 elangeni emini emaqanda.
- Faka imithombo elungileyo yokutya ivithamin D yonke imihla-isalmon, ityhuna, imackerel, amakhowa, amaqanda, itshizi kunye novithamini D ukutya okuqinisiweyo njengobisi (inkomo, iamangile, isoyi, kunye nobisi lwekhokhonathi zihlala ziqinisiwe), iyogathi kunye neencindi zeorenji . I-ounce e-4 esebenza nge-salmon ibonelela ngeepesenti ezingama-265 zexabiso lemihla ngemihla elinconyelwe ivithamin D.
- Thatha isongezelelo sevithamini D3 unyaka wonke. Jonga ugqirha wakho kwiingcebiso zabo malunga nokuba yeyiphi na imali oza kuyithatha. Ngokubanzi, kubantu abanesimo esaneleyo, basenokuthatha phakathi kwe-1,000 ukuya kuma-2,000 iiYunithi zamazwe ngaMazwe (IU) zevithamin D yonke imihla ukunceda ukugcina amanqanaba.
- Yenza ukuba igazi lakho lihlolwe kwiofisi kagqirha. Izifundo zibonisa ukuba kungcono ukuba amanqanaba akho angaphezulu kwe-30 nanograms / milliliter. Nabani na onamanqanaba angaphantsi koku unokufuna ukutya okuphezulu, kodwa kuphela ngengcebiso evela kugqirha.
Ugqirha Samadi yibhodi eqinisekisiweyo ye-urologic oncologist eqeqeshwe kutyando oluvulekileyo nolwesintu kunye ne-laparoscopic kwaye yingcali yotyando lwe-robotic prostate. Usihlalo we-urology, inkosi yoqhaqho lweerobhothi kwisibhedlele iLenox Hill. Ungumnikeli kwezonyango kwiQela leNdaba yezoNyango yeFox News. Landela uGqirha Samadi Twitter , I-Instagram , IPintrest , SamadiMD.com , davidsamadiwiki , DrSamaditv.com davidsamadibio kwaye Facebook
