Zifukwa 5 Simukusowa Vitamini D Panthawi Yopuma

Ambiri mwa theka la magawo awiri pa atatu a amayi omwe ali m'gulu la zaka za menopausal ali ndi vitamini D omwe alibe . Ngati mutagwera m'modzi mwa magulu omwe ali pachiopsezo chosoweka ichi, lankhulani ndi wothandizira zachipatala za njira zomwe zingakuthandizeni kuti mukhale ndi vitamini D.

Madokotala akhoza kupanga mavitamini a magazi kuti aone ngati muli ndi vitamini D. Ngati simukusowa, muyenera kulankhula ndi dokotala wanu za vitamini D zowonjezereka ndikusintha moyo wanu, monga kulandira dzuwa lotetezeka, zomwe zingakulitse mavitamini D anu .

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Kupanda Kutentha kwa Dzuwa

Azimayi omwe amadziphimba okha kuyambira kumutu mpaka kumutu, kaya chifukwa chachipembedzo kapena chikhalidwe, kapena kulandira, amalandira dzuwa, lomwe ndilo buku labwino kwambiri la vitamini D.

Ngati mumakhalabe ophimbidwa, kugwira ntchito mkati, osatulukamo, kapena ngati mumakhala kumpoto, monga New England kapena Alaska, mwayi ndi wabwino kuti simutenga vitamini D. Muyenera kugwiritsira ntchito vitamini D ngati mchipatala wanu amavomereza. Mukhozanso kukambirana njira zabwino zodziwonetsera nokha dzuwa ndi dokotala wanu.

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Okalamba M'badwo

Pamene takalamba, khungu lathu silingakwanitse kupanga vitamini D kuchokera ku dzuwa, ndipo impso zathu zimatha kuthetsa mavitamini kukhala ofunika. Kuphatikiza ndi chizoloŵezi chokhala m'nyumba, ukalamba ukhoza kutsitsa mavitamini D. Okalamba akuluakulu, makamaka omwe ali ndi zaka makumi asanu ndi awiri ndi makumi asanu ndi awiri, amafunika kuonjezera kudya kwa vitamini D kuti athetse chitetezo cha mafupa.

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Mipiringi Yambiri

Kukhala wolemera kwambiri kumakhudzana ndi mavitamini D.. Kuchepa kumeneku mwina chifukwa cha chizoloŵezi cha maselo a mafuta kuti apitirize kukhala ndi vitamini. Vitamini D ndi mafuta osungunuka.

Ngati mukulemera kwambiri, ndi bwino kuzindikira kuti izi zikhoza kukhala "kupirira" vitamini D. Kutaya thupi kumatulutsanso vitamini D mu dongosolo lanu. Pamene mukugwira ntchito kukhetsa mapaundi, mukhoza kuwonjezera vitamini D ndi zakudya zowonjezerapo kapena zakudya za vitamini D, monga zakudya zamkaka ndi tirigu.

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Chikopa cha Mdima

Anthu omwe ali ndi khungu lakuda ali ndi melanin yambiri , yomwe imachepetsa khungu kuti lipange vitamini D kuchokera ku dzuwa. Ngakhale kuti anthuwa sangawotchedwe ndi dzuwa, sakhalanso othandiza potulutsa kuwala kwa dzuwa mu vitamini D, kuwasiya poika chiopsezo chachikulu cha vitamini D. Ngati muli ndi khungu lakuda, funsani dokotala wanu ngati mungafunikire kuwonjezera vitamini D.

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Zinthu Zamankhwala Zomwe Zimakhudza Kuthetsa Mafuta

Matenda ena amachititsa kuti mafuta asagwiritsidwe ntchito, omwe amalepheretsa kugwiritsa ntchito vitamini D. Kumeneko kumafunika kukhala ndi mafuta ochuluka m'matumbo kuti adye ndi kuthira vitamini D, kuphatikizapo pamene mwakhala mukuwala kwa dzuwa. Anthu omwe ali ndi matenda monga Crohn's, matenda a Celiac, matenda ena a chiwindi, ndi cystic fibrosis, komanso omwe achita opaleshoni kuchotsa ziwalo za m'mimba ndi matumbo (kuphatikizapo opaleshoni yolemetsa), ayenera kulankhula ndi dokotala kufunika kokhala ndi vitamini D.