Vithamine D: ke ea eng, ke bokae ho ja le mehloli e meholo

Litaba

• Vithamine D ke ea eng?
• Mehloli ea vithamine D
• Palo ea letsatsi le letsatsi ea vithamine D
• Khaello ea Vitamin D
• Ho feta vithamine D

Vithamine D ke vithamine e qhibilihang mafura e hlahisoang ka tlhaho 'meleng ka ho pepesetsoa letlalo ke khanya ea letsatsi, hape e ka fumanoa ka bongata ka ho sebelisa lijo tse ling tsa tlhaho ea liphoofolo, joalo ka tlhapi, lehe la mahe le lebese, bakeng sa mohlala. mohlala.

Vithamine ena e na le mesebetsi ea bohlokoa 'meleng, haholo-holo ho laoleng khalsiamo le phosphorus' meleng, ho khetha ho monya liminerale tsena ka maleng le ho laola lisele tse silafatsang le ho theha masapo, ho boloka maemo a tsona maling.

Ho haella ha vithamine D ho ka baka phetoho ea masapo, joalo ka osteomalacia kapa osteoporosis ho batho ba baholo, le rickets ho bana. Ntle le moo, lithuto tse ling tsa mahlale li hokahantse khaello ea vithamine ena le kotsi e eketsehileng ea ho hlahisa mefuta e meng ea mofetše, lefu la tsoekere le khatello ea mali.

Vithamine D ke ea eng?

Vithamine D e hlokahala bakeng sa lits'ebetso tse 'maloa' meleng, ka hona, ho bohlokoa hore mohopolo oa eona maling o be maemong a lekaneng. Mesebetsi e ka sehloohong ea vithamine D ke:

• Ho matlafatsa masapo le meno, hobane e eketsa ho monya calcium le phosphorus ka maleng mme e nolofalletsa ho kena ha liminerale tsena masapong, tse bohlokoa molemong oa sebopeho sa tsona;
• Thibelo ea lefu la tsoekere, hobane e sebetsa ho boloka bophelo bo botle ba manyeme, e leng setho se ikarabellang bakeng sa tlhahiso ea insulin, hormone e laolang maemo a tsoekere ea mali;
• Ntlafatso ea sesole sa 'mele, ho thibela tšoaetso ea baktheria le vaerase;
• Phokotso ea ho ruruha 'meleng, hobane e fokotsa tlhahiso ea lintho tse ruruhang mme e thusa ho loants'a maloetse a itšireletsang mafung, joalo ka psoriasis, ramatiki ea ramatiki le lupus, moo ts'ebeliso ea tlatsetso ho latela likeletso tsa bongaka e ea hlokahala;
• Thibelo ea maloetse joalo ka multiple sclerosis le mefuta e meng ea mofets'e, joalo ka letsoele, senya, 'mala le renal, kaha e nka karolo taolong ea lefu la sele mme e fokotsa ho theoa le ho ata ha lisele tse mpe;
• Bophelo bo ntlafetseng ba pelo le methapo, kaha e sebetsa ka ho theola khatello ea mali le kotsi ea khatello ea mali le mafu a mang a pelo;
• Ho matlafatsa mesifa, kaha vithamine D e nka karolo ts'ebetsong ea mesifa mme e hokahane le matla le kholo ea mesifa

Ntle le moo, ka lebaka la matla a eona a antioxidant, e boetse e khona ho thibela botsofali pele ho nako, kaha e thibela tšenyo ea lisele tse bakoang ke li-radicals tsa mahala.

Mehloli ea vithamine D

Mohloli o moholo oa vithamine D ke tlhahiso ea eona letlalong ho tloha khanyeng ea letsatsi. Ka hona, ho hlahisa vithamine D e lekaneng, batho ba letlalo le khanyang ba tlameha ho lula letsatsing bonyane metsotso e 15 ka letsatsi, athe batho ba letlalo le letšo ba tlameha ho lula ba chabetsoe ke khanya ea letsatsi bonyane hora e le 'ngoe. Morero ke hore pontšo e etsahale lipakeng tsa 10 hoseng le 12pm kapa pakeng tsa 3pm le 4pm 30, kaha ka nako eo ha e matla haholo.

Ntle le ho pepesehela letsatsi, vithamine D e ka fumanoa mehloling ea phepo, joalo ka oli ea sebete sa tlhapi, lijo tsa leoatleng, lebese le lihlahisoa tsa lebese.

Shebella video e latelang 'me u hlahlobe hore na ke lijo life tse nang le vithamine D e ngata:

Palo ea letsatsi le letsatsi ea vithamine D

Palo ea vithamine D e hlokahalang ka letsatsi e fapana ho latela lilemo le boemo ba bophelo, joalo ka ha ho bonts'itsoe tafoleng e latelang:

Ts'ebeliso ea lijo tse nang le vithamine D e ngata ha ea lekana ho fihlela litlhoko tsa letsatsi le letsatsi tsa vithamine ena, ka hona, ho bohlokoa hore motho a pepesetsoe khanya ea letsatsi letsatsi le letsatsi ho boloka tlhahiso e lekaneng ea vithamine ena 'meleng mme, haeba e sa lekana , joalo ka batho ba lulang linaheng tse batang haholo kapa batho ba nang le liphetoho ts'ebetsong ea ho monya mafura, ngaka bakeng sa ho bonts'a ho noa li-supplement tsa vithamine D. Bona ho eketsehileng ka litlatsetso tsa vithamine D.

Khaello ea Vitamin D

Matšoao le matšoao a khaello ea vithamine D 'meleng a fokotsehile ka calcium le phosphorus maling, bohloko ba mesifa le bofokoli, masapo a fokolisitsoeng, lefu la masapo ho batho ba tsofetseng, rickets ho bana le osteomalacia ho batho ba baholo. Tseba ho tseba matšoao a khaello ea vithamine D.

Ho monya le ho hlahisa vithamine D ho ka senyeha ka lebaka la mafu a mang a kang ho hloleha ha liphio, lupus, lefu la Crohn le lefu la celiac. Ho haella ha vithamine D 'meleng ho ka tsejoa ka tlhahlobo ea mali e bitsoang 25 (OH) D mme e etsahala ha maemo a ka tlase ho 30 ng / mL a fumanoa.

Ho feta vithamine D

Liphello tsa vithamine D e feteletseng 'meleng li fokolisa masapo le ho phahama ha maemo a khalsiamo maling, a ka lebisang nts'etsopele ea majoe a liphio le arrhythmia ea pelo.

Matšoao a mantlha a vithamine D e fetelletseng ke ho haelloa ke takatso ea lijo, ho nyekeloa ke pelo, ho hlatsa, ho ntša metsi haholo, bofokoli, khatello e phahameng ea mali, lenyora, letlalo le hlohlona le letsoalo. Leha ho le joalo, vithamine D e feteletseng e hlaha feela ka lebaka la tšebeliso e fetelletseng ea vithamine D e tlatsetsang.