Ngaba ugqirha wakho ukunike iipilisi zevithamini D? Okanye ukhe wambona umntu omaziyo ezisebenzisa? Ivithamini D ibalulekile kwizinto ezininzi, njengokuqinisa amathambo ethu nokuqinisa amasosha omzimba wethu. Sidla ngokuyibiza ngokuba 'yivithamini yelanga'. Kodwa ayinguye wonke umntu onokufumana ivithamini D eyaneleyo elangeni kuphela. Kulapho oogqirha bacebisa khona ezi pilisi. Nangona kunjalo, kukho izinto ezimbalwa ekufuneka sizilumkele xa sisebenzisa ezi pilisi. Makhe sithethe ngazo namhlanje.
Yintoni i-vitamin D? Kutheni ibaluleke kangaka kuthi?
Ngamafutshane, ivithamin D sisondlo esibalulekileyo ukuze umzimba wethu usebenze. Omnye wemisebenzi yayo ephambili kukunceda umzimba ufunxe icalcium ekutyeni esikutyayo.
Khawucinge nje, nokuba sitya ubisi netshizi ezityebileyo kwi-calcium, ukuba umzimba wethu awunayo i-vitamin D eyaneleyo, loo calcium ayizukufunxwa kakuhle. Njengokuba ufuna isitshixo sokuvula ucango, udinga i-vitamin D ukuze ufunxe i-calcium.
Ezinye zezona nzuzo ziphambili zoku zezi:
- Amathambo namazinyo aqinileyo: I-calcium kunye ne-vitamin D zisebenza kunye ukuqinisa amathambo namazinyo ethu. Ukuba ezi zinto azanelanga, izifo ezifana ne-rickets, ezenza buthathaka amathambo kubantwana abancinci, kunye neemeko ezifana ne-osteoporosis, ezenza buthathaka amathambo kubantu abadala, zinokubakho.
- Ixhasa inkqubo yomzimba yokuzikhusela: IVithamini D inceda inkqubo yethu yomzimba yokuzikhusela, elwa nezifo emizimbeni yethu, ukuba isebenze kakuhle. Oku kubalulekile ukukhusela kwiintsholongwane ezifana nomkhuhlane kunye nokukhwehlela rhoqo.
- Impilo yengqondo kunye nenkqubo yemithambo-luvo: Uphando lufumanise ukuba i-vitamin D inefuthe ekusebenzeni kakuhle kwengqondo yethu nakwimpilo-ntle yengqondo.
Xelela ugqirha wakho ngezi zinto ngaphambi kokuba usebenzise i-vitamin D.
Nangona i-vitamin D iyiyeza elikhuselekileyo, abanye abantu kufuneka balumke kakhulu ngaphambi kokuba bayisebenzise. Ngaphambi kokuba uqale ukuthatha iipilisi ze-vitamin D, ngokuqinisekileyo kufuneka uxelele ugqirha wakho ukuba unenye yezi meko zilandelayo zempilo.
| Imeko yezonyango | Kutheni ufanele uxelele ugqirha? (Kalula nje) |
|---|---|
| I-calcium ephezulu egazini | Le meko inokwenziwa mandundu ngokunyusa ukutya i-calcium nge-vitamin D. |
| Isifo sezintso | I-Vitamin D iyasebenza kwizintso. Ukuba kukho ingxaki ngezintso, amanqanaba e-vitamin D kunye ne-calcium anokuphazamiseka. |
| Isifo sesibindi | Isibindi sikwabandakanyeka kwimetabolism yevithamini D. Ngoko ke, kufuneka ulumke ukuba unesifo sesibindi. |
| Izifo zenkqubo yokugaya ukutya (umz. isifo sikaCrohn, i-ulcerative colitis) | Xa unezi zifo, umzimba wakho usenokungayifunxi i-vitamin D. Ngoko ke, umlinganiselo wakho ungadinga ukulungiswa. |
| Ukunganyamezelani kwamanye amayeza, ukutya okanye izinto | Kubaluleke kakhulu ukwazisa ugqirha wakho ukuba ukhe waba ne-allergy kwi-vitamin D okanye nantoni na enye ngaphambili. |
| Ukuba ukhulelwe okanye uzama ukukhulelwa | Ubungakanani bevithamini D obufunekayo ngexesha lokukhulelwa buyahluka. Ngoko ke, landela imiyalelo kagqirha wakho. |
| Ukuba ungumama oncancisayo | Ekubeni incinci i-vitamin D oyithathayo idluliselwa kumntwana wakho ngobisi lwakho, kubalulekile ukuxelela ugqirha wakho. |
Ndingayisebenzisa njani kanye kanye le yeza?
Ukuze ufumane i-vitamin D eninzi, kubaluleke kakhulu ukuyisebenzisa ngokuchanekileyo.
Ukuze ufumane iziphumo ezilungileyo, thatha ipilisi yakho yevithamini D kunye nokutya okunamafutha.
IVithamin D yivithamini enyibilikayo emafutheni. Oku kuthetha ukuba ifuna inani elincinci lamafutha ukuze ifunxwe ngokufanelekileyo. Ngoko ke, ipilisi yakho yeVithamin DYithathe neglasi yobisi, iyogathi, iqhekeza letshizi, okanye kunye nesidlo esiphambili. Isebenza ngcono kakhulu kunokuyithatha ungenanto esiswini. Kungcono nokuba nomkhwa wokuyithatha ngexesha elifanayo yonke imihla.
Ungaze uthathe ngaphezu komlinganiselo ocetyisiweyo ngugqirha wakho.
Wenza ntoni ukuba ulibele ukuthatha amayeza?
Ukuba ulibele ukuthatha idosi, yithathe kwangoko xa ukhumbula. Nangona kunjalo, ukuba sele kuza kufuneka uthathe idosi elandelayo, yitsibe idosi oyiphosileyo uze uthathe idosi elandelayo ngexesha elicwangcisiweyo. Musa ukuthatha idosi ephindwe kabini nangasiphi na isizathu.
Yintoni omawuyenze ukuba uthatha amayeza amaninzi kakhulu (ukusebenzisa amayeza agqithisileyo)?
Ukuba ucinga ukuba uthathe amayeza amaninzi kakhulu, ungalibazisi. Yiya kwiSebe lezeMpilo eziNgxamisekileyo (ETU) elikufutshane nawe ngoko nangoko. Kwakhona, ukuba kunokwenzeka, fowunela iZiko loLwazi lweeTyhefu leSizwe kwiSibhedlele sikaZwelonke saseColombo ukuze ufumane ingcebiso.
Amanye amayeza anokusebenzisana ne-vitamin D
Ukuba usela amayeza esifo esithile, amanye ala mayeza anokusebenzisana ne-vitamin D. Oko kuthetha ukuba loo mayeza anokunciphisa okanye anyuse ukusebenza kwe-vitamin D.
Nazi imizekelo embalwa nje:
- Iintlobo zee-Antacids
- Ezinye iziyobisi zomchamo
- Amayeza okunciphisa i-cholesterol (umz., i-cholestyramine, i-colestipol)
- Amayeza okuxhuzula (umz. i-phenytoin)
- Ioyile yeminerali
- I-Orlistat (iyeza lokunciphisa umzimba)
Olu luhlu aluphelelanga, ngoko ke kubaluleke kakhulu ukuxelela ugqirha wakho malunga nawo onke amayeza owasebenzisayo (kuquka amayeza anikwe abanye oogqirha, amayeza e-Ayurvedic, iivithamini, kunye nezongezo) .
Masifunde ngemiphumo emibi.
Uninzi lwabantu alufumani ziphumo zimbi kakhulu ezivela kwi-vitamin D. Nangona kunjalo, ngamanye amaxesha, ingakumbi ukuba idosi iphezulu kakhulu, iimpawu ezithile zinokubakho. Kubalulekile ukuzazi ezi.
| Iziphumo ebezingalindelekanga ezinokubakho zokusetyenziswa kwevithamini D | |
|---|---|
| 🚨 Izinto onokuzixelela ugqirha wakho ngoko nangoko | |
| Iimpendulo ze-allergy | Ukurhawuzelela kwesikhumba, ukurhawuzelela, ukudumba kobuso, imilebe okanye ulwimi, ubunzima bokuphefumla. |
| Iimpawu zamanqanaba aphezulu e-calcium | Unxano olugqithisileyo ngendlela engaqhelekanga, ukuchama rhoqo, isicaphucaphu, ukuhlanza, ukudideka, ukudinwa kakhulu, iintlungu zamathambo. |
| 🩺 Xelela ugqirha wakho ukuba iyaqhubeka okanye iyakukhathaza. | |
| Ukuqhinwa | Isisu esomileyo. |
| Ukulahlekelwa ngumdla wokutya | Ukuncipha komnqweno wokutya. |
| Isicaphucaphu | Ukuziva ngathi uhlanza. |
Ugcina kwaye ulahla njani amayeza ngokukhuselekileyo?
Amayeza zizinto ezinokuba luncedo ukuba zisetyenziswa ngokuchanekileyo, kodwa zinokuba yingozi ukuba zisetyenziswa gwenxa. Yiyo loo nto kubaluleke kakhulu ukuwagcina ekhuselekile.
- Gcina kude nabantwana kunye nezilwanyana zasekhaya.
- Gcina kubushushu begumbi (phakathi kwe-15-30 degrees Celsius) kude nokukhanya nokufuma. Akukhuthazwa kwigumbi lokuhlambela.
- Ungaze usebenzise amayeza aphelelwe lixesha.
Xa ulahla amayeza aphelelwe lixesha okanye angafunekiyo, kuphephe ukuwalahla enkunkuma. Eyona ndlela ilungileyo yokuwalahla kukukhupha iipilisi kwisitya, uzixube nento efana nekofu esetyenzisiweyo, umhlaba, okanye inkunkuma yekati, uze uzifake kwibhegi evalwe kakuhle. Ukuba awuqinisekanga, cela ingcebiso kugqirha wakho.
Umyalezo Wokuya Ekhaya
- Soloko usela iipilisi zevithamini D njengoko ugqirha wakho ekuyalele, kangangexesha elithile. Musa ukutshintsha idosi okanye uthathe ngaphezu koko ukudingayo wedwa.
- Ukuze ufumane iziphumo ezilungileyo, thatha ipilisi yevithamini D kunye nokutya okunamafutha njengobisi okanye iyogathi.
- Yazisa ugqirha wakho ngazo naziphi na ezinye iimeko zempilo onazo (ingakumbi isifo sezintso nesibindi) kunye nazo zonke ezinye iziyobisi ozisebenzisayo.
- Ukuba ufumana iimpawu ze-calcium ephezulu, njengokunxanwa kakhulu kunye nokuchama rhoqo, funa ingcebiso kagqirha ngokukhawuleza.
- Kuphephe ukuthatha ezinye izongezo zesondlo ezine-calcium, i-magnesium, okanye i-phosphorus ngelixa uthatha i-vitamin D ngaphandle kokubonisana nogqirha wakho.
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