A, B, C, D… Timaphunzira zilembo zathu kusukulu koma nthawi zambiri timayiwala kuti matupi athu amafunikiranso zilembo izi - mu mawonekedwe a mavitamini.

Vitamini D ikuwoneka kuti ikukhudzidwa kwambiri masiku ano komanso chifukwa chabwino kwambiri. Ndi chinsinsi, kwenikweni. Asayansi tsopano atsimikiza kuti si vitamini kwenikweni; ndi hormone. Imawongolera shuga m'magazi kuthandiza kupewa matenda a shuga, imateteza mitundu ina ya khansa, imathandizira kuyamwa calcium potero imalimbikitsa thanzi la mafupa, komanso imathandizira polimbana ndi COVID-19.

Vitamini D wawonetsedwa kwa zaka zambiri kuti achepetse chiopsezo cha matenda opuma. Tsopano zikuwoneka kuti pali ubale womveka bwino pakati pa milingo yotsika ya 25-hydroxy vitamini D komanso chiwopsezo chowonjezereka chotenga COVID ndikugonekedwa m'chipatala.

Njira yabwino yopezera vitamini D wokwanira m'thupi lanu ndi iti? Ellen White adanena bwino! “Turukani ku kuwala ndi kutentha kwa dzuŵa laulemerero, inu otumbululuka ndi odwala inu, ndi kugawana ndi zomera mphamvu yake yopatsa moyo, yopatsa thanzi.”

Ndichoncho! Vitamini D nthawi zambiri amatchedwa "vitamini ya dzuwa." M'miyezi yachilimwe, mphindi 15 mpaka 20 zokha masana dzuwa kulumikizana mwachindunji ndi gawo labwino (pafupifupi gawo limodzi mwa magawo atatu) la khungu lanu liyenera kukhala lokwanira kupanga vitamini D.

Koma si zophweka choncho kwa tonsefe. Mavuto angapo amapangitsa kuti zikhale zovuta kupeza vitamini D yomwe timafunikira kuchokera kudzuwa. Choyamba, nyanja yonse ya Lake Union ili pamwamba pa mtunda wa madigiri 35 kumpoto, kumene kuyambira pakati pa mwezi wa September mpaka pakati pa mwezi wa May kuwala kwa ultraviolet B (UVB) sikuli kokwanira kuti ayambe kupanga vitamini D. Osati zokhazo, 92.4 peresenti ya nthawi yathu imakhala mkati mwa nyumba kapena magalimoto ndipo timavala zovala zophimba khungu lathu. Pomaliza, mtundu wa pigment umapangitsa kuti khungu likhale lakuda kwambiri.

Chifukwa chake, njira yotsatira yomveka ndiyoti tipeze vitamini D wofunikira kuchokera kuzakudya zomwe timadya. Apanso, tili ndi vuto. Ambiri aife timapewa nsomba, monga trout kapena salimoni, zomwe zimakhala zakudya zambiri za D. Zakudya zomwe zimakhala ndi vitamini D ndizomwe tingasankhe komanso bowa omwe amalowa padzuwa (kapena pawindo la dzuwa) kwa maola angapo. asanadye.

Ngakhale nthawi zambiri, zakudya zopatsa thanzi zimapezeka bwino muzakudya zenizeni, pankhani ya vitamini D yowonjezera ndiyo yabwino kwambiri. Mafuta a chiwindi a cod amanyamula nkhonya, ndipo mapiritsi a vitamini D3 ndi D2 amachitanso chimodzimodzi. Miyezo yovomerezeka yatsiku ndi tsiku imasiyana ndi 400 IU mpaka 10,000 IU, koma chifukwa ndi vitamini wosungunuka m'mafuta, kawopsedwe ndi kotheka, choncho musachite megadose.

Koma palinso zinthu ziwiri zomwe muyenera kuzidziwa. Ngakhale titapeza vitamini D yogwiritsidwa ntchito m'matupi athu, tikhoza kuchepetsa mwayi wathu. Choyamba, minofu yamafuta ambiri yomwe tili nayo, sitingathe kupeza vitamini D yosungidwa pamenepo. Kachiwiri, ndipo iyi ndi yowopsa kwambiri, manyuchi a chimanga a fructose (HFCS) amasintha mawonekedwe ogwiritsidwa ntchito a vitamini D kukhala mawonekedwe osagwiritsidwa ntchito. Mfundozi ziyenera kutipatsa zifukwa zambiri zokhalira olemera komanso kupewa zakudya zosinthidwa

Kungakhale kwanzeru kufufuza mlingo wanu wa vitamini D m'magazi, podziwa kuti kusowa, komwe kumatanthauzidwa kukhala osachepera 30 nmol / L (12 ng / mL), kungakhale koopsa. Kwa ambiri aife, kupatula m'miyezi yachilimwe, mlingo wa tsiku ndi tsiku kapena mlungu uliwonse, ndi njira yogwirira ntchito ndi Mulungu kukulitsa thanzi lathu!

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Nkhaniyi idasindikizidwa koyamba mu Lake Union Herald: https://www.lakeunionherald.org/archive/articles/easy-ways-to-add-vitamin-d-to-your-diet