Ukusilela kweVitamin D

Umxholo

• Isishwankathelo
• Yintoni ukunqongophala kukavithamini D?
• Kutheni ndifuna ivithamin D kwaye ndiyifumana njani?
• Ndifuna ivithamini D engakanani?
• Yintoni ebangela ukunqongophala kukavithamini D?
• Ngubani osemngciphekweni wokunqongophala kukavithamini D?
• Zeziphi iingxaki ezibangela ukuswela ivithamin D?
• Ndingayifumana njani ivithamini D engaphezulu?
• Ngaba i-vitamin D eninzi kakhulu ingaba yingozi?

Isishwankathelo

Yintoni ukunqongophala kukavithamini D?

Ukusilela kweVitamin D kuthetha ukuba awufumani vithamin D eyaneleyo ukuze uhlale usempilweni.

Kutheni ndifuna ivithamin D kwaye ndiyifumana njani?

Vitamin D kunceda umzimba wakho ukufunxa calcium. I-calcium yenye yeebhloko eziphambili zokwakha ithambo. I-Vitamin D ikwanendima kwiinkqubo zakho zemithambo-luvo, izihlunu, kunye namajoni omzimba.

Unokufumana ivithamin D ngeendlela ezintathu: ngolusu lwakho, kwindlela otya ngayo, nakwizincedisi. Umzimba wakho wenza i-vitamin D ngokwendalo emva kokukhanya kwelanga. Kodwa ukuvezwa lilanga kakhulu kunokubangela ukwaluphala kolusu kunye nomhlaza wolusu, abantu abaninzi bazama ukufumana ivithamin D yabo kweminye imithombo.

Ndifuna ivithamini D engakanani?

Inani levithamini D oyifunayo suku ngalunye lixhomekeke kubudala bakho. Ixabiso elicetyiswayo, kwiiyunithi zamanye amazwe (IU), zezi

• Ukuzalwa kwiinyanga ezili-12: 400 IU
• Abantwana 1-13 iminyaka: 600 IU
• Ulutsha oluneminyaka eli-14-18 ubudala: i-600 IU
• Abantu abadala abaneminyaka engama-19-70: 600 IU
• Abantu abadala abaneminyaka engama-71 nangaphezulu: 800 IU
• Abafazi abakhulelweyo nabancancisayo: 600 IU

Abantu abasemngciphekweni omkhulu wokuswela ivithamin D banokufuna ngaphezulu. Jonga umboneleli wakho wezempilo malunga nokuba ufuna kangakanani.

Yintoni ebangela ukunqongophala kukavithamini D?

Unokuswela ivithamin D ngezizathu ezahlukeneyo:

• Awufumani vithamin D eyaneleyo ekudleni kwakho
• Awungenisi i-vitamin D eyaneleyo ekutyeni (ingxaki ye-malabsorption)
• Awufumani kubanelanga ngokwaneleyo elangeni.
• Isibindi sakho okanye izintso azinakho ukuguqula ivithamin D kwifom yayo esebenzayo emzimbeni.
• Uthatha amayeza aphazamisa amandla omzimba wakho okuguqula okanye ukufunxa ivithamin D

Ngubani osemngciphekweni wokunqongophala kukavithamini D?

Abanye abantu basemngciphekweni omkhulu wokuswela ivithamin D:

• Iintsana ezanyiswa, kuba ubisi lomntu ngumthombo ombi wevithamini D. Ukuba uncancisa, nikeza usana lwakho isongezelelo sama-400 e-IU evithamini D yonke imihla.
• Abantu abadala abadala, kuba ulusu lwakho alwenzi vithamin D xa lubonakaliswe kukukhanya kwelanga ngokufanelekileyo njengaxa wawusemncinci, kwaye izintso zakho azikwazi ukuguqula ivithamin D kwifom yayo esebenzayo.
• Abantu abanesikhumba esimnyama, esinobuchule obuncinci bokuvelisa ivithamin D elangeni.
• Abantu abaneengxaki ezinje ngesifo sikaCrohn okanye isifo se-celiac abangawaphathi kakuhle amanqatha, kuba ivithamin D ifuna amanqatha afunxwe.
• Abantu abatyebe kakhulu, kuba amanqatha omzimba wabo abopha ivithamin D ethile kwaye bayithintela ukuba ingene egazini.
• Abantu abaye benza utyando ngokudlula
• Abantu abane-osteoporosis
• Abantu abanezintso ezingapheliyo okanye izifo zesibindi.
• Abantu abane-hyperparathyroidism (ihomoni eninzi elawula inqanaba lomzimba wecalcium)
• Abantu abane-sarcoidosis, isifo sephepha, i-histoplasmosis, okanye esinye isifo se-granulomatous (isifo esinee-granulomas, ingqokelela yeeseli ezibangelwa kukukrala okungapheliyo)
• Abantu abanezinye i-lymphomas, uhlobo lomhlaza.
• Abantu abathatha amayeza achaphazela i-vitamin D metabolism, njenge-cholestyramine (ichiza le-cholesterol), iziyobisi ezichasene nokuhlutha, i-glucocorticoids, iziyobisi ezichasayo, kunye namayeza e-HIV / AIDS.

Thetha nomboneleli wakho wezempilo ukuba usemngciphekweni wokunqongophala kukavithamini D. Kukho uvavanyo lwegazi olunokulinganisa ukuba ingakanani ivithamin D esemzimbeni wakho.

Zeziphi iingxaki ezibangela ukuswela ivithamin D?

Ukunqongophala kukaVitamin D kungakhokelela ekuphulukaneni nokuxinana kwethambo, okunokuthi kube negalelo kwi-osteoporosis kunye nokwaphuka (amathambo aphukileyo).

Ukunqongophala kweevithamini D kunokukhokelela kwezinye izifo. Kubantwana, kunokubangela iirickets. IiRickets sisifo esinqabileyo esenza ukuba amathambo athambe kwaye agobe. Iintsana zase-Afrika zaseMelika kunye nabantwana basemngciphekweni omkhulu wokufumana iirickets. Kubantu abadala, ukuswela kakhulu ivithamin D kukhokelela kwi-osteomalacia. I-Osteomalacia ibangela amathambo abuthathaka, iintlungu zethambo kunye nobuthathaka bemisipha.

Abaphandi bafunda ivithamin D ngonxibelelwano lwayo olunokwenzeka kwiimeko ezininzi zonyango, kubandakanya isifo seswekile, uxinzelelo lwegazi oluphezulu, umhlaza, kunye neemeko zokuzimela njenge-multiple sclerosis. Kuya kufuneka benze uphando ngakumbi ngaphambi kokuba baqonde iziphumo zevithamin D kwezi meko.

Ndingayifumana njani ivithamini D engaphezulu?

Kukho ukutya okumbalwa okune-vitamin D ngokwendalo:

• Iintlanzi ezinamafutha ezinje nge salmon, ityhuna kunye ne mackerel
• Isibindi senkomo
• Isitshizi
• Amakhowa
• Izikhupha zamaqanda

Unokufumana ivithamin D kukutya okuqinileyo. Ungajonga iilebheli zokutya ukufumanisa ukuba ngaba ukutya kunayo na ivithamin D. Ukutya okusoloko kongeze ivithamin D kubandakanya

• Ubisi
• Isidlo sakusasa
• isiselo se-orenji
• Ezinye iimveliso zobisi, ezifana neyogathi
• Iziselo ezinxilisayo

I-Vitamin D ikwiivithamini ezininzi. Kukho izongezo zikavithamini D, zombini kwiipilisi kunye nolwelo lweentsana.

Ukuba unengxaki yokunqongophala kukavithamini D, unyango lukhona kunye nezongezelelo. Jonga umboneleli wakho wezempilo malunga nokuba kufuneka uthathe malini, kufuneka uyithathe kangaphi, kwaye kufuneka uyithathe ixesha elingakanani.

Ngaba i-vitamin D eninzi kakhulu ingaba yingozi?

Ukufumana ivithamin D eninzi kakhulu (eyaziwa njengevithamini D yetyhefu) kunokuba yingozi. Iimpawu zetyhefu zibandakanya isicaphucaphu, ukugabha, ukungakuthandi ukutya, ukuqhina, ukuba buthathaka kunye nokwehla kobunzima. Uvithamini D ogqithisileyo unokonakalisa izintso. Ubungakanani bevithamini D buphakamisa inqanaba lecalcium egazini lakho. Amanqanaba aphezulu egazi calcium (hypercalcemia) kunokubangela ukudideka, ukudideka, kunye neengxaki ngesingqi senhliziyo.

Uninzi lweziganeko zetyhefu ka-Vitamin D zenzeka xa umntu egqithise ukusebenzisa ivithamin D. Ukuvezwa lilanga ngokugqithileyo akubangeli tyhefu ye-vitamin D kuba umzimba ulinciphisa inani lale vithamini ivelisayo.