Iivithamini kunye neemineraliJulayi 16, 2026🔄 Updated: Jul 16, 2026⏱ 6 min

Ngaba umzimba wakho awunayo i-vitamin D? (Ukunqongophala kwe-Vitamin D) - Izizathu, iimpawu kunye nezinto ekufuneka uzazi

Creator: Dr. Priya Sammani
Published: 2026-07-15T22:50:44.000Z

Dr. Priya Sammani, MBBS, PG Dip. FMMedical Verification

Ngaba wakha waziva udiniwe kwaye uqaqambile ngendlela engaqhelekanga ngaphandle kwesizathu esicacileyo? Ngamanye amaxesha sicinga ukuba ezi zinto ziqhelekile size sizityeshele. Kodwa ubusazi na ukuba emva kwezi mpawu zincinci, kunokubakho ibali elifihlakeleyo lokunqongophala kwesondlo esibalulekileyo emzimbeni wethu? Kaloku, ingxaki abantu abaninzi abajongene nayo bengaqondi kukuba yi-vitamin D enqongopheleyo, oko kukuthi, ukunqongophala kwe-vitamin D emzimbeni. Namhlanje, masithethe ngale nto ngokungathi sithetha nomhlobo osenyongweni.

Yintoni kanye kanye into yokunqongophala kwevithamini D?

Ngamafutshane, ukunqongophala kwevithamini D kuthetha ukuba umzimba wakho awufumani ivithamini D eyaneleyo. Oku kuchaphazela kakhulu impilo yamathambo kunye nemisipha yakho .

IVithamini D yivithamini ebalulekileyo ekukhuleni nasekugcinweni kwamathambo aphilileyo. Ikwadlala indima ekusebenzeni kwenkqubo yethu yemithambo-luvo, inkqubo yemisipha, kunye nenkqubo yomzimba yokuzikhusela.

Kukho iindlela ezininzi zokufumana i-vitamin D:

Ukuchatshazelwa lilanga: Xa ulusu lwethu luchatshazelwa lilanga, ivithamin D iveliswa ngaphakathi kolusu. Nangona kunjalo, abantu abanesikhumba esimnyama kunye nabantu abadala banokuba nzima ukwenza ivithamin D eyaneleyo ngale ndlela. Indawo esihlala kuyo nayo iyayichaphazela le nto.
Ukusuka ekutyeni esikutyayo: Ezinye ukutya ziqulathe i-vitamin D ngokwendalo.
Kwizongezo zesondlo: Ungafumana ivithamin D ngendlela yeepilisi okanye ulwelo.

Khawucinge nje, nangona zonke ezi ndlela, ukunqongophala kwevithamini D yingxaki eqhelekileyo yezempilo kwihlabathi liphela.

Kutheni i-vitamin D ibaluleke kangaka kuthi?

I-Vitamin D ifana nokwakha imizimba yethu ngobuchule. Izithako eziphambili ezifunekayo ukwakha amathambo ethu yi-calcium kunye ne-phosphorus. Nangona sifumana i-calcium ekutyeni, sidinga uncedo lwe-"builder" vitamin D ukuze siyifunxe emathunjini ethu size siyisebenzisele ukuqinisa amathambo ethu.

Ngamafutshane, ngaphandle kwevithamini D, imizimba yethu ayinakukwazi ukusebenzisa i-calcium ngokufanelekileyo.

Ngoku khawucinge ukuba kwenzeka ntoni ukuba umzimba wakho awunayo i-vitamin D eyaneleyo. Oku kunciphisa ukufunxwa kwe-calcium kunye ne-phosphorus emathunjini. Oku kubangela ukuba amanqanaba e-calcium egazini ehle. Le meko siyibiza ngokuba yi-hypocalcemia .

Xa amanqanaba e-calcium egazini ehla, umzimba wethu uzama ukulungisa oku ngokuvuselela amadlala e-parathyroid entanyeni yethu, aqala ukuthatha i-calcium emathanjeni aze ayongeze egazini. Oku kubizwa ngokuba yi-secondary hyperparathyroidism .

Njengoko le nkqubo iqhubeka, i-calcium emathanjeni ethu iyanyibilika kancinci kancinci, nto leyo ebangela ukuba abe buthathaka kwaye abe buthathaka . Oku kunokukhokelela kwimeko ebizwa ngokuba yi -osteomalacia kubantu abadala kunye ne-rickets kubantwana abancinci. Kuzo zombini iimeko, umngcipheko wokuqhekeka kwamathambo ngokulula (ukuqhekeka) uyanda kakhulu.

Zithini iimpawu zokungabikho kwevithamini D?

Ixesha elininzi, iimpawu zokunqongophala kwevithamini D azibonakali. Kodwa abanye abantu banokuba nazo ezi mpawu. Makhe sijonge indlela oku kubachaphazela ngayo abantwana abancinci kunye nabantu abadala.

Ngubani ochaphazelekayo?

Iimpawu ezinokuvakala

Kwabantwana abancinci

Ukuba i-vitamin D ayinamandla aneleyo, ii-rickets zinokuvela.

Iipateni zokukhula kwamathambo ezingaqhelekanga, njengemilenze egobileyo.
Ubuthathaka bemisipha.
Intlungu emathanjeni.
Ukukhubazeka kwamalungu.

(Kodwa oku kunqabile kakhulu ngoku).

Ngokwesiqhelo, abantwana abaswele i-vitamin D kancinci banokuziva iintlungu okanye ubuthathaka bemisipha kuphela.

Kwabantu abadala

Oku kusenokungabonakali kangako kubantu abadala, kodwa kunokubakho ezi mpawu zilandelayo:

Ukudinwa rhoqo.
Intlungu yamathambo (ingakumbi emqolo, ezinqeni, emilenzeni).
Ubuthathaka bemisipha, iintlungu zemisipha okanye ukuqaqamba.
Utshintsho lweemvakalelo, olufana nokudakumba.

Eyona nto ibalulekileyo kukuba, ngamanye amaxesha unokuba nokungabikho kwevithamini D kodwa ungabonakalisi zimpawu.

Zithini izizathu zokunqongophala kwevithamini D?

Kukho izizathu ezibini eziphambili.

1. UthathaUkungafumani i-vitamin D eyaneleyo ekutyeni naselangeni.

2. Umzimba wakho usenokungakwazi ukufunxa okanye ukusebenzisa i-vitamin D ngokufanelekileyo .

Ukongeza kwezi zizathu ziphambili, kunokubakho nezinye izinto ezithile ezibandakanyekileyo.

Isizathu	Inkcazo
Ezinye iimeko zonyango	I-Cystic fibrosis, isifo sikaCrohn, isifo seCeliac: Ezi zifo zamathumbu zinokuphazamisa ukufunxwa kwevithamini D. Ukutyeba kakhulu: Abantu abane-body mass index (BMI) engaphezulu kwama-30 banokuba namanqanaba aphantsi e-vitamin D. Oku kungenxa yokuba iiseli zamafutha zigcina i-vitamin D ngaphakathi kuzo kwaye azivumeli ukuba isetyenziswe ngumzimba. Isifo sezintso nesibindi: Isibindi nezintso zivelisa ii-enzymes ezifunekayo ukuguqula i-vitamin D ibe yimo esebenzayo enokusetyenziswa ngumzimba. Xa la malungu enesifo, le nkqubo ayisebenzi kakuhle.
Utyando lokunciphisa umzimba	Xa utyando olunciphisa ubukhulu besisu okanye oludlula inxalenye yamathumbu amancinci (umz., utyando lwesisu oludlulayo), kuba nzima ukufunxa izondlo, kuquka ivithamin D.
Amanye amayeza	Ezinye izithomalalisi. Iintlobo zee-steroids (umz. i-Prednisone). Amanye amayeza anciphisa i-cholesterol. Amanye amayeza asetyenziselwa isifo sokuwa (umz. iPhenobarbital, iPhenytoin). I-Rifampin yesifo sephepha. I-Orlistat, enciphisa ubunzima.

Ungazi njani ukuba unesiphene sevithamini D?

Oogqirha abadli ngokuvavanya amanqanaba e-vitamin D yomntu wonke. Kodwa ukuba uneempawu esizixubushileyo ngaphambili, okanye ukuba unezinto ezinokubangela ukunqongophala kwe-vitamin D, ugqirha wakho angakucela ukuba uvavanye igazi.

Uvavanyo lwegazi oluphambili loku yi -25-hydroxyvitamin D (25-hydroxyvitamin D) , okanye i-25(OH)D ngamafutshane. Oku kunokulinganisa ubungakanani bevithamini D egazini lakho.

Indlela yokuyinyanga nokuyithintela?

Iinjongo zonyango kunye nokuthintela ziyafana: ukunyusa amanqanaba e-vitamin D emzimbeni aze aqhubeke esempilweni.

Kulungile ukutya ukutya okuninzi okutyebileyo kwi-vitamin D kwaye ufumane ixesha elininzi lokuchacha elangeni. Nangona kunjalo, ugqirha wakho uya kukuxelela rhoqo ukuba uthathe izongezo ze-vitamin D.

Kukho iintlobo ezimbini eziphambili zevithamini D: i-D2 (ergocalciferol) kunye ne-D3 (cholecalciferol). I-D2 ivela kwizityalo, ngelixa i-D3 ivela kwizilwanyana. Imizimba yethu ifunxa i-D3 ngokulula kune-D2.

Kubaluleke kakhulu: Ngokuqinisekileyo kufuneka uthethe nogqirha wakho malunga nokuba uyazifuna na iipilisi zevithamini D, kwaye ukuba kunjalo, kufuneka uthathe ingakanani (idosi)? Ukusela iipilisi zevithamini ngokungacwangciswanga kunokubangela ezinye iingxaki zempilo.

Ngubani osengozini enkulu yokunqongophala kwevithamini D?

Ukongeza kwiimeko ezithile zonyango, kukho nezinye izinto ezininzi ezinokunyusa umngcipheko wokunqongophala kwevithamini D.

Into enobungozi	Inkcazo
Ubudala	Njengoko sikhula, amandla olusu lwethu okwenza i-vitamin D elangeni ayancipha. Yiyo loo nto abantu abangaphezu kweminyaka engama-65 besengozini enkulu. Kwakhona, iintsana ezincanciswa ibele kuphela zisenokungabi na-vitamin D eyaneleyo, njengoko ubisi lwebele lune-vitamin D encinci kakhulu.
Umbala wolusu	Kunzima kancinci ukuba ulusu olumnyama (njengolwethu) luvelise i-vitamin D elangeni kunolusu olukhanyayo. Ke ngoko, abantu abanolusu olumnyama basengozini enkulu.
Andiphumi	Abantu abahlala emakhaya kwaye abangayi rhoqo ngaphandle (umz., abo bakwiikhaya zabantu abadala, abo balele ebhedini ngenxa yokugula) basengozini enkulu kuba abanakufumana ivithamin D elangeni.

Kokuphi ukutya onokukufumana i-vitamin D?

Eyona nto ingcono onokuyenza kukutya ukutya okunesondlo. Kukho ukutya okune-vitamin D ngokwendalo kunye nokutya okuqiniswe ngokwenziwa.

Uhlobo lokutya	Imizekelo
Ukutya okune-vitamin D ngokwendalo	Iintlanzi ezinamafutha ezifana nesalmon, tuna, mackerel, neesardines. Isibindi senyama yenkomo. Iikhowa. Umpakathi weqanda. Ioyile yesibindi seCod.
Ukutya okuqinisiweyo okunevithamini D eyongezelelweyo	Ubisi lwenkomo kunye nobisi lwesoya, i-almond, i-oat. Iinkozo zesidlo sakusasa. Isiselo se-orenji. Ezinye izinto zokutya zobisi, ezifana neyogathi.

Kodwa khumbula, kunokuba nzima ukunyanga ngokupheleleyo ukunqongophala kwevithamini D ngokutya kuphela.

Ingaba yingxaki ukuba uthatha i-vitamin D eninzi kakhulu?

Ewe, ngokuqinisekileyo. Ukuba uthatha izongezo zevithamini D ezininzi ngaphandle kwengcebiso kagqirha, zinokuba yityhefu emzimbeni. Oku kubizwa ngokuba yityhefu yevithamini D. Oku kunokubangela amanqanaba aphezulu e-calcium egazini (iHypercalcemia).

Ngexesha elinjalo, iimpawu ezinjalo ziya kubonakala:

Isicaphucaphu
Unxano kunye nokuchama rhoqo
I-Anorexia
Ukuqhinwa
Ubuthathaka
Ukudideka

Ngoko ke, ungaze uthathe ngaphezu komlinganiselo ocetyiswayo weepilisi zevithamini, ingakumbi ivithamini D, ngaphandle kokubonisana nogqirha.

Umyalezo Wokuya Ekhaya

Ukunqongophala kweVithamin D yingxaki eqhelekileyo yezempilo eSri Lanka, kodwa abantu abaninzi abayazi.

Iimpawu zingabandakanya ukudinwa rhoqo, iintlungu zomzimba, kunye neentlungu zamathambo. Nangona kunjalo, abanye abantu basenokungabi nazo kwaphela iimpawu.

I-Vitamin D ibalulekile kumathambo aqinileyo. Ukunqongophala kwayo kunokwenza amathambo abe buthathaka kwaye kube lula ukuba aphuke.

Ukuba ukrokrela ukuba unesiphene sevithamini D, okanye unezinto ezinokubangela umngcipheko, qiniseka ukuba ubona ugqirha wakho ukuze akunike icebiso.

Musa ukuthatha iipilisi zevithamini D ngokungacwangciswanga. Ngugqirha kuphela ofanele amisele idosi echanekileyo. Ukusela kakhulu kunokuba yingozi.

Ukutya okunesondlo kunye nokukhanya kwelanga okukhuselekileyo imihla ngemihla kunokunceda ukugcina amanqanaba e-vitamin D afanelekileyo.

I-Vitamin D, Ukunqongophala kwe-Vitamin D, Ukunqongophala kwe-Vitamin D, Iintlungu zamathambo, Ukudinwa, iiRickets, i-Osteomalacia, Isondlo, iCalcium, eSri Lanka

⚠️ Important: The medical articles and information on Nirogi Lanka are for general awareness only, and are by no means a substitute for professional medical advice, diagnosis, or treatment. For any medical problem you have, consult a qualified physician immediately.

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Iivithamini kunye neemineraliJulayi 16, 2026
Ngaba umzimba wakho awunayo i-vitamin D? (Ukunqongophala kwe-Vitamin D) - Izizathu, iimpawu kunye nezinto ekufuneka uzazi
Dr. Priya SammaniMedical Verification
⏱ 6 min read
📋Table of Contents
1. Yintoni kanye kanye into yokunqongophala kwevithamini D?
2. Kutheni i-vitamin D ibaluleke kangaka kuthi?
3. Zithini iimpawu zokungabikho kwevithamini D?
4. Zithini izizathu zokunqongophala kwevithamini D?
5. Ungazi njani ukuba unesiphene sevithamini D?
6. Indlela yokuyinyanga nokuyithintela?
7. Ngubani osengozini enkulu yokunqongophala kwevithamini D?
8. Kokuphi ukutya onokukufumana i-vitamin D?
9. Ingaba yingxaki ukuba uthatha i-vitamin D eninzi kakhulu?
10. Umyalezo Wokuya Ekhaya
Ngaba wakha waziva udiniwe kwaye uqaqambile ngendlela engaqhelekanga ngaphandle kwesizathu esicacileyo? Ngamanye amaxesha sicinga ukuba ezi zinto ziqhelekile size sizityeshele. Kodwa ubusazi na ukuba emva kwezi mpawu zincinci, kunokubakho ibali elifihlakeleyo lokunqongophala kwesondlo esibalulekileyo emzimbeni wethu? Kaloku, ingxaki abantu abaninzi abajongene nayo bengaqondi kukuba yi-vitamin D enqongopheleyo, oko kukuthi, ukunqongophala kwe-vitamin D emzimbeni. Namhlanje, masithethe ngale nto ngokungathi sithetha nomhlobo osenyongweni.
Yintoni kanye kanye into yokunqongophala kwevithamini D?
Ngamafutshane, ukunqongophala kwevithamini D kuthetha ukuba umzimba wakho awufumani ivithamini D eyaneleyo. Oku kuchaphazela kakhulu impilo yamathambo kunye nemisipha yakho .
IVithamini D yivithamini ebalulekileyo ekukhuleni nasekugcinweni kwamathambo aphilileyo. Ikwadlala indima ekusebenzeni kwenkqubo yethu yemithambo-luvo, inkqubo yemisipha, kunye nenkqubo yomzimba yokuzikhusela.
Kukho iindlela ezininzi zokufumana i-vitamin D:
Ukuchatshazelwa lilanga: Xa ulusu lwethu luchatshazelwa lilanga, ivithamin D iveliswa ngaphakathi kolusu. Nangona kunjalo, abantu abanesikhumba esimnyama kunye nabantu abadala banokuba nzima ukwenza ivithamin D eyaneleyo ngale ndlela. Indawo esihlala kuyo nayo iyayichaphazela le nto.
Ukusuka ekutyeni esikutyayo: Ezinye ukutya ziqulathe i-vitamin D ngokwendalo.
Kwizongezo zesondlo: Ungafumana ivithamin D ngendlela yeepilisi okanye ulwelo.
Khawucinge nje, nangona zonke ezi ndlela, ukunqongophala kwevithamini D yingxaki eqhelekileyo yezempilo kwihlabathi liphela.
Kutheni i-vitamin D ibaluleke kangaka kuthi?
I-Vitamin D ifana nokwakha imizimba yethu ngobuchule. Izithako eziphambili ezifunekayo ukwakha amathambo ethu yi-calcium kunye ne-phosphorus. Nangona sifumana i-calcium ekutyeni, sidinga uncedo lwe-"builder" vitamin D ukuze siyifunxe emathunjini ethu size siyisebenzisele ukuqinisa amathambo ethu.
Ngamafutshane, ngaphandle kwevithamini D, imizimba yethu ayinakukwazi ukusebenzisa i-calcium ngokufanelekileyo.
Ngoku khawucinge ukuba kwenzeka ntoni ukuba umzimba wakho awunayo i-vitamin D eyaneleyo. Oku kunciphisa ukufunxwa kwe-calcium kunye ne-phosphorus emathunjini. Oku kubangela ukuba amanqanaba e-calcium egazini ehle. Le meko siyibiza ngokuba yi-hypocalcemia .
Xa amanqanaba e-calcium egazini ehla, umzimba wethu uzama ukulungisa oku ngokuvuselela amadlala e-parathyroid entanyeni yethu, aqala ukuthatha i-calcium emathanjeni aze ayongeze egazini. Oku kubizwa ngokuba yi-secondary hyperparathyroidism .
Njengoko le nkqubo iqhubeka, i-calcium emathanjeni ethu iyanyibilika kancinci kancinci, nto leyo ebangela ukuba abe buthathaka kwaye abe buthathaka . Oku kunokukhokelela kwimeko ebizwa ngokuba yi -osteomalacia kubantu abadala kunye ne-rickets kubantwana abancinci. Kuzo zombini iimeko, umngcipheko wokuqhekeka kwamathambo ngokulula (ukuqhekeka) uyanda kakhulu.
Zithini iimpawu zokungabikho kwevithamini D?
Ixesha elininzi, iimpawu zokunqongophala kwevithamini D azibonakali. Kodwa abanye abantu banokuba nazo ezi mpawu. Makhe sijonge indlela oku kubachaphazela ngayo abantwana abancinci kunye nabantu abadala.
Ngubani ochaphazelekayo? Iimpawu ezinokuvakala
Kwabantwana abancinci
Ukuba i-vitamin D ayinamandla aneleyo, ii-rickets zinokuvela.
Iipateni zokukhula kwamathambo ezingaqhelekanga, njengemilenze egobileyo.
Ubuthathaka bemisipha.
Intlungu emathanjeni.
Ukukhubazeka kwamalungu.
(Kodwa oku kunqabile kakhulu ngoku).
Ngokwesiqhelo, abantwana abaswele i-vitamin D kancinci banokuziva iintlungu okanye ubuthathaka bemisipha kuphela.
Kwabantu abadala
Oku kusenokungabonakali kangako kubantu abadala, kodwa kunokubakho ezi mpawu zilandelayo:
Ukudinwa rhoqo.
Intlungu yamathambo (ingakumbi emqolo, ezinqeni, emilenzeni).
Ubuthathaka bemisipha, iintlungu zemisipha okanye ukuqaqamba.
Utshintsho lweemvakalelo, olufana nokudakumba.
Eyona nto ibalulekileyo kukuba, ngamanye amaxesha unokuba nokungabikho kwevithamini D kodwa ungabonakalisi zimpawu.
Zithini izizathu zokunqongophala kwevithamini D?
Kukho izizathu ezibini eziphambili.
1. UthathaUkungafumani i-vitamin D eyaneleyo ekutyeni naselangeni.
2. Umzimba wakho usenokungakwazi ukufunxa okanye ukusebenzisa i-vitamin D ngokufanelekileyo .
Ukongeza kwezi zizathu ziphambili, kunokubakho nezinye izinto ezithile ezibandakanyekileyo.
Isizathu Inkcazo
Ezinye iimeko zonyango
I-Cystic fibrosis, isifo sikaCrohn, isifo seCeliac: Ezi zifo zamathumbu zinokuphazamisa ukufunxwa kwevithamini D.
Ukutyeba kakhulu: Abantu abane-body mass index (BMI) engaphezulu kwama-30 banokuba namanqanaba aphantsi e-vitamin D. Oku kungenxa yokuba iiseli zamafutha zigcina i-vitamin D ngaphakathi kuzo kwaye azivumeli ukuba isetyenziswe ngumzimba.
Isifo sezintso nesibindi: Isibindi nezintso zivelisa ii-enzymes ezifunekayo ukuguqula i-vitamin D ibe yimo esebenzayo enokusetyenziswa ngumzimba. Xa la malungu enesifo, le nkqubo ayisebenzi kakuhle.
Utyando lokunciphisa umzimba
Xa utyando olunciphisa ubukhulu besisu okanye oludlula inxalenye yamathumbu amancinci (umz., utyando lwesisu oludlulayo), kuba nzima ukufunxa izondlo, kuquka ivithamin D.
Amanye amayeza
Ezinye izithomalalisi.
Iintlobo zee-steroids (umz. i-Prednisone).
Amanye amayeza anciphisa i-cholesterol.
Amanye amayeza asetyenziselwa isifo sokuwa (umz. iPhenobarbital, iPhenytoin).
I-Rifampin yesifo sephepha.
I-Orlistat, enciphisa ubunzima.
Ungazi njani ukuba unesiphene sevithamini D?
Oogqirha abadli ngokuvavanya amanqanaba e-vitamin D yomntu wonke. Kodwa ukuba uneempawu esizixubushileyo ngaphambili, okanye ukuba unezinto ezinokubangela ukunqongophala kwe-vitamin D, ugqirha wakho angakucela ukuba uvavanye igazi.
Uvavanyo lwegazi oluphambili loku yi -25-hydroxyvitamin D (25-hydroxyvitamin D) , okanye i-25(OH)D ngamafutshane. Oku kunokulinganisa ubungakanani bevithamini D egazini lakho.
Indlela yokuyinyanga nokuyithintela?
Iinjongo zonyango kunye nokuthintela ziyafana: ukunyusa amanqanaba e-vitamin D emzimbeni aze aqhubeke esempilweni.
Kulungile ukutya ukutya okuninzi okutyebileyo kwi-vitamin D kwaye ufumane ixesha elininzi lokuchacha elangeni. Nangona kunjalo, ugqirha wakho uya kukuxelela rhoqo ukuba uthathe izongezo ze-vitamin D.
Kukho iintlobo ezimbini eziphambili zevithamini D: i-D2 (ergocalciferol) kunye ne-D3 (cholecalciferol). I-D2 ivela kwizityalo, ngelixa i-D3 ivela kwizilwanyana. Imizimba yethu ifunxa i-D3 ngokulula kune-D2.
Kubaluleke kakhulu: Ngokuqinisekileyo kufuneka uthethe nogqirha wakho malunga nokuba uyazifuna na iipilisi zevithamini D, kwaye ukuba kunjalo, kufuneka uthathe ingakanani (idosi)? Ukusela iipilisi zevithamini ngokungacwangciswanga kunokubangela ezinye iingxaki zempilo.
Ngubani osengozini enkulu yokunqongophala kwevithamini D?
Ukongeza kwiimeko ezithile zonyango, kukho nezinye izinto ezininzi ezinokunyusa umngcipheko wokunqongophala kwevithamini D.
Into enobungozi Inkcazo
Ubudala Njengoko sikhula, amandla olusu lwethu okwenza i-vitamin D elangeni ayancipha. Yiyo loo nto abantu abangaphezu kweminyaka engama-65 besengozini enkulu. Kwakhona, iintsana ezincanciswa ibele kuphela zisenokungabi na-vitamin D eyaneleyo, njengoko ubisi lwebele lune-vitamin D encinci kakhulu.
Umbala wolusu Kunzima kancinci ukuba ulusu olumnyama (njengolwethu) luvelise i-vitamin D elangeni kunolusu olukhanyayo. Ke ngoko, abantu abanolusu olumnyama basengozini enkulu.
Andiphumi Abantu abahlala emakhaya kwaye abangayi rhoqo ngaphandle (umz., abo bakwiikhaya zabantu abadala, abo balele ebhedini ngenxa yokugula) basengozini enkulu kuba abanakufumana ivithamin D elangeni.
Kokuphi ukutya onokukufumana i-vitamin D?
Eyona nto ingcono onokuyenza kukutya ukutya okunesondlo. Kukho ukutya okune-vitamin D ngokwendalo kunye nokutya okuqiniswe ngokwenziwa.
Uhlobo lokutya Imizekelo
Ukutya okune-vitamin D ngokwendalo
Iintlanzi ezinamafutha ezifana nesalmon, tuna, mackerel, neesardines.
Isibindi senyama yenkomo.
Iikhowa.
Umpakathi weqanda.
Ioyile yesibindi seCod.
Ukutya okuqinisiweyo okunevithamini D eyongezelelweyo
Ubisi lwenkomo kunye nobisi lwesoya, i-almond, i-oat.
Iinkozo zesidlo sakusasa.
Isiselo se-orenji.
Ezinye izinto zokutya zobisi, ezifana neyogathi.
Kodwa khumbula, kunokuba nzima ukunyanga ngokupheleleyo ukunqongophala kwevithamini D ngokutya kuphela.
Ingaba yingxaki ukuba uthatha i-vitamin D eninzi kakhulu?
Ewe, ngokuqinisekileyo. Ukuba uthatha izongezo zevithamini D ezininzi ngaphandle kwengcebiso kagqirha, zinokuba yityhefu emzimbeni. Oku kubizwa ngokuba yityhefu yevithamini D. Oku kunokubangela amanqanaba aphezulu e-calcium egazini (iHypercalcemia).
Ngexesha elinjalo, iimpawu ezinjalo ziya kubonakala:
Isicaphucaphu
Unxano kunye nokuchama rhoqo
I-Anorexia
Ukuqhinwa
Ubuthathaka
Ukudideka
Ngoko ke, ungaze uthathe ngaphezu komlinganiselo ocetyiswayo weepilisi zevithamini, ingakumbi ivithamini D, ngaphandle kokubonisana nogqirha.
Umyalezo Wokuya Ekhaya
Ukunqongophala kweVithamin D yingxaki eqhelekileyo yezempilo eSri Lanka, kodwa abantu abaninzi abayazi.
Iimpawu zingabandakanya ukudinwa rhoqo, iintlungu zomzimba, kunye neentlungu zamathambo. Nangona kunjalo, abanye abantu basenokungabi nazo kwaphela iimpawu.
I-Vitamin D ibalulekile kumathambo aqinileyo. Ukunqongophala kwayo kunokwenza amathambo abe buthathaka kwaye kube lula ukuba aphuke.
Ukuba ukrokrela ukuba unesiphene sevithamini D, okanye unezinto ezinokubangela umngcipheko, qiniseka ukuba ubona ugqirha wakho ukuze akunike icebiso.
Musa ukuthatha iipilisi zevithamini D ngokungacwangciswanga. Ngugqirha kuphela ofanele amisele idosi echanekileyo. Ukusela kakhulu kunokuba yingozi.
Ukutya okunesondlo kunye nokukhanya kwelanga okukhuselekileyo imihla ngemihla kunokunceda ukugcina amanqanaba e-vitamin D afanelekileyo.
I-Vitamin D, Ukunqongophala kwe-Vitamin D, Ukunqongophala kwe-Vitamin D, Iintlungu zamathambo, Ukudinwa, iiRickets, i-Osteomalacia, Isondlo, iCalcium, eSri Lanka
⚠️ Important: The medical articles and information on Nirogi Lanka are for general awareness only, and are by no means a substitute for professional medical advice, diagnosis, or treatment. For any medical problem you have, consult a qualified physician immediately.
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