Iimpawu ze-10 zokungabikho kwe-vitamin D

Umxholo

• Uqinisekisa njani ukungabikho kwe vithamin D
• Nini ukuthatha isongezelelo se-vitamin D
• Izizathu eziphambili zokungabikho kwe-vitamin D
• Imithombo ebalulekileyo yevithamini D
• Iziphumo zokunqongophala kwevithamini D

Ukunqongophala kwevithamini D kunokuqinisekiswa ngokuvavanywa kwegazi ngokulula okanye nangamathe. Iimeko ezithanda ukungabikho kwe vithamin D kukusilela kwelanga ngendlela esempilweni nefanelekileyo, umbala omnyama kulusu, iminyaka engaphezulu kwe-50, ukutya okuncinci okunotye ivithamin D kunye nokuhlala kwiindawo ezibandayo, apho ulusu kunqabile ukubonakaliswa elangeni.

Ekuqaleni, ukunqongophala kwale vithamini akubonisi limpawu, kodwa imiqondiso efana nale:

1. Ukudodobala kokukhula ebantwaneni;
2. Ukugoba imilenze emntwaneni;
3. Ukwandiswa kwemida yomlenze kunye neengalo zengalo;
4. Ukulibaziseka ekuzalweni kwamazinyo osana kunye nemingxunya ukususela kwangoko;
5. Osteomalacia okanye i-osteoporosis kubantu abadala;
6. Ubuthathaka emathanjeni, obenza ukuba baphuke lula, ngakumbi amathambo omqolo, okhalweni kunye nemilenze;
7. Ubuhlungu bemisipha;
8. Ukuziva udiniwe, ubuthathaka kunye ne-malaise;
9. Intlungu yethambo;
10. Ukudumba kwezihlunu.

Abantu abanebala elikhanyayo bafuna malunga nemizuzu engama-20 yokutshiswa lilanga ngosuku, ngelixa abantu abanesikhumba esimnyama badinga ubuncinci iyure e-1 yokutsalwa lilanga ngokuthe ngqo, ngaphandle kwe-sunscreen kwiiyure zasekuseni okanye emva kwemini.

Uqinisekisa njani ukungabikho kwe vithamin D

Ugqirha usenokukrokrela ukuba umntu unokusweleka ku-vitamin D xa ebona ukuba akafumananga kakuhle elangeni, uhlala esebenzisa i-sunscreen kwaye akakutyi ukutya okutyebileyo ku-vithamini D. Kubantu abadala, ukusweleka kweevithamini kusenokukrokrelwa ukuba imeko ye-osteopenia okanye i-osteoporosis.

Ukuxilongwa kwenziwa ngovavanyo lwegazi olubizwa ngokuba yi-25-hydroxyvitamin D, kwaye amaxabiso esalathiso ngala:

• Ukusilela okukhulu: ngaphantsi kwe-20 ng / ml;
• Ukusilela okuphakathi: phakathi kwe-21 kunye ne-29 ng / ml;
• Ixabiso elaneleyo: ukusuka kwi-30 ng / ml.

Olu vavanyo lunokuyalelwa ngugqirha oqhelekileyo okanye ugqirha wabantwana, onokuthi avavanye ukuba ngaba sikhona na isidingo sokuthatha isongezelelo sevithamin D. Fumanisa ukuba lwenziwa njani uvithamin D lovavanyo.

Nini ukuthatha isongezelelo se-vitamin D

Ugqirha unokucebisa ngokuthatha i-vitamin D2 kunye ne-D3 xa umntu ehlala kwindawo apho kunelanga elincinci kwaye apho ukutya okunotye kakhulu ku-vitamin D kungafikelelekiyo kubemi ngokubanzi. Ukongeza, kunokuboniswa ukuxhasa abasetyhini abakhulelweyo kunye neentsana ezisandul 'ukuzalwa ukuya kuthi ga kunyaka omnye ubudala, kwaye kuhlala kunjalo kwimeko yokungqinwa kokunqongophala kukavithamini D.

Ukongezwa kwimeko yokusilela kufuneka kwenziwe iinyanga ezi-1 okanye ezi-2, kwaye emva kwelo xesha ugqirha unokucela uvavanyo lwegazi elitsha ukuvavanya ukuba kunyanzelekile na ukuqhubeka nokuthatha isongezelelo ixesha elide, kuba kuyingozi ukuthatha kakhulu ivithamin D, enokunyusa kakhulu amanqanaba e-calcium egazini, ekwafuna ukophuka kwamathambo.

Izizathu eziphambili zokungabikho kwe-vitamin D

Ukongeza kukutya okunexabiso eliphantsi lokutya okuqukethe ivithamin D, ukungabikho kwelanga okwaneleyo, ngenxa yokusebenzisa kakhulu i-sunscreen, brown, mulatto okanye isikhumba esimnyama, ukungabikho kwe-vitamin D kunokunxulumana nezinye iimeko, ezinje:

• Ukusilela kwezintso okungapheliyo;
• ULupus;
• Isifo seCeliac;
• Isifo sikaCrohn;
• Isifo esifutshane esifutshane;
• Icystic fibrosis;
• Ukungoneli kwentliziyo;
• Amatye e-Gall.

Ke, kubukho bezi zifo, ukubekwa esweni kwezonyango kufuneka kwenziwe ukujonga amanqanaba evithamini D emzimbeni ngovavanyo oluthile lwegazi kwaye, ukuba kukho imfuneko, ukuthatha izongezo zevithamini D.

Imithombo ebalulekileyo yevithamini D

I-Vitamin D inokufumaneka ekutyeni, ngokutya ukutya okunje nge-salmon, iimbatyisi, amaqanda kunye ne-sardines, okanye ngemveliso yangaphakathi yomzimba, exhomekeke kwimitha yelanga kulusu ukuze isebenze.

Abantu abanesiphene se-vitamin D kunokwenzeka ukuba baphuhlise izifo ezinje ngesifo seswekile kunye nokukhuluphala, kungoko kufuneka bonyuse ukubonakala kwabo elangeni okanye bathathe izongezo ze-vitamin D ngokweengcebiso zonyango.

Jonga eminye imizekelo yokutya okune-vitamin D kule vidiyo ilandelayo:

Iziphumo zokunqongophala kwevithamini D

Ukungabikho kwe-vitamin D kwandisa amathuba okuba nezifo ezinzulu ezichaphazela amathambo afana ne-rickets kunye ne-osteoporosis, kodwa inokunyusa umngcipheko wokuphuhlisa ezinye izifo ezinje:

• Isifo seswekile;
• Ukutyeba kakhulu;
• Uxinzelelo lwegazi;
• Isifo samathambo kunye
• Isifo sokugubhuka.

Umngcipheko ophezulu wokutyeba kakhulu

Umngcipheko ophezulu wexinzelelo lwegazi

Ukuvezwa lilanga kubalulekile ukuthintela ukusilela kwe-vitamin D kuba yi-20% kuphela yeemfuno zemihla ngemihla zevithamini ezifezekiswayo kukutya. Abantu abadala kunye nabantwana abanesikhumba esifanelekileyo badinga malunga nemizuzu engama-20 yokuvezwa elangeni ukuze bavelise le vithamini, ngelixa abantu abamnyama badinga iyure enye yokuvezwa lilanga. Fumana iinkcukacha ezithe xaxe malunga nendlela yokukhusela ilanga ngokukhuselekileyo ukuvelisa uVitamin D.