Ngaba uhlala uziva udiniwe, uneentlungu zomzimba, okanye uneentlungu zamathambo? Ngamanye amaxesha sicinga ukuba ezi zizinto eziqhelekileyo, izinto ezenzeka ngenxa yomsebenzi omninzi, kodwa isizathu esifihlakeleyo emva koku kusenokuba kukunqongophala kwevithamini D. Nangona abantu abaninzi bengakunaki kakhulu, oku kuyinto enempembelelo enkulu kwimpilo yethu yomzimba. Makhe sithethe ngale nto ngokweenkcukacha nangokulula namhlanje.
Yintoni le ingenazo iivithamini D?
Ngamafutshane, ukunqongophala kwevithamini D kuthetha ukuba umzimba wakho awufumani ivithamini D eyaneleyo. Oku kuchaphazela kakhulu amandla amathambo kunye nemisipha yakho .
I-Vitamin D yivithamini ebalulekileyo ekukhuleni nasekugcinweni kwamathambo emizimbeni yethu. Ikwabaluleke kakhulu ekusebenzeni kwenkqubo yethu yemithambo-luvo, inkqubo yemisipha, kunye nenkqubo yomzimba yokuzikhusela (oko kukuthi, amandla ethu okumelana nezifo).
Kukho iindlela ezintathu eziphambili zokufumana i-vitamin D:
- Ukusuka elangeni: Xa ulusu lwethu luchatshazelwe lilanga, imizimba yethu inokuvelisa i-vitamin D. Nangona kunjalo, kunzima ngakumbi kubantu abanesikhumba esimnyama kunye nabantu abadala ukwenza i-vitamin D eyaneleyo ngale ndlela.
- Ukusuka ekutyeni okutyayo: Ezinye ukutya ziqulathe i-vitamin D ngokwendalo.
- Izongezo zesondlo: Ukuba ugqirha ukucebisile, ungazithatha ngendlela yeepilisi okanye isiraphu.
Nangona ezi ndlela zinjalo, ukunqongophala kwevithamini D yingxaki eqhelekileyo yezempilo kwihlabathi liphela, kuquka naseSri Lanka.
Kutheni i-vitamin D ibaluleke kangaka emizimbeni yethu?
Khawucinge nje wakha indlu. Ufuna izitena. Icalcium ifana nezitena zamathambo ethu. Kodwa udinga isamente ukuze ubambe ezo zitena. Yiyo leyo indima yevithamin D, njengaleyo samente.
Ngaphandle kwevithamini D, imizimba yethu ayinakukwazi ukufunxa kakuhle iiminerali zecalcium kunye nephosphorus ekutyeni. Ezi calcium kunye nephosphorus zezona zinceda ekwakheni amathambo aqinileyo nokugcina izicubu ziphilile.
Ngoku makhe sibone ukuba kuya kwenzeka ntoni ukuba uqhubeka ungenazo i-vitamin D:
1. Okokuqala, ukufunxwa kwekhalsiyam emathunjini kuyehla. Emva koko inqanaba lekhalsiyam egazini liyehla. Le meko siyibiza ngokuba yi-hypocalcemia .
2. Xa amanqanaba e-calcium egazini ehla, umzimba uzama ukuyibuyisela. Ukuze wenze oku, amadlala e-parathyroid ayakhuthazwa, akhuphe i-calcium egcinwe emathanjeni iye egazini.
3. Njengoko i-calcium iqhubeka iphuma emathanjeni isiya egazini ngale ndlela, amathambo aqala ukunyibilika aze abe buthathaka kancinci kancinci. Oku kubizwa ngokuba yi-bone demineralization .
Le nkqubo ingakhokelela kwimeko ebizwa ngokuba yi -osteomalacia kubantu abadala kunye ne-rickets kubantwana abancinci. Kuzo zombini ezi meko, amathambo abuthathaka kwaye athambekele ekuqhekekeni.Kunokwenzeka kakhulu ukuba kwenzeke.
Zithini iimpawu zokungabikho kwevithamini D?
Amaxesha amaninzi, iimpawu zokungabikho kwevithamini D azibonakali. Ngamanye amaxesha, kusenokungabikho zimpawu kwaphela. Nangona kunjalo, kukho iimpawu eziqhelekileyo.
| Ngubani ochaphazelekayo? | Iimpawu ezibonakalayo |
|---|---|
| Abantwana abancinci |
|
| Abantu abadala |
Eyona nto ibalulekileyo kukuba, unokuba nokungabikho kwevithamini D ngaphandle kwezi mpawu. Ngoko ke ukuba unezinto ezinokubangela umngcipheko, kungcono ukuthetha nogqirha.
Zithini izizathu zokunqongophala kwevithamini D?
Kukho izizathu ezahlukeneyo zokunqongophala kwevithamini D. Makhe sizijonge nganye nganye.
1. Ukungafumani i-vitamin D eyaneleyo
- Ukungachatshazelwa lilanga: Abantu abahlala ezindlwini, eziofisini, nabangayi kucima elangeni abavelisi i-vitamin D.
- Ukunqongophala kokutya: Le meko inokwenzeka nakubantu abatya ukutya okuncinci kakhulu okunevithamini D (umz., iintlanzi ezinamafutha, amaqanda).
2. Ukungakwazi komzimba ukufunxa okanye ukusebenzisa i-vitamin D
Ezinye izifo kunye namayeza anokuthintela imizimba yethu ekusebenziseni i-vitamin D ngokufanelekileyo.
- Izifo zenkqubo yokugaya ukutya: isifo sikaCrohn ,Xa unezifo ezifana nesifo se-celiac, kuba nzima ukuba amathumbu akho afunxe i-vitamin D.
- Ukutyeba kakhulu: Xa kukho iiseli zamafutha ezininzi emzimbeni, ezo seli zigcina i-vitamin D. Oku akushiyi vitamin D eseleyo ukuze umzimba wonke usebenzise.
- Isifo sezintso nesibindi: I-Vitamin D iguqulwa ibe yifom esebenzayo enokusetyenziselwa nesibindi nezintso ngumzimba. Abantu abanezifo zezi zitho abakwazi ukuyicubungula kakuhle.
- Utyando oluthile: Ukufunxwa kweVithamin D kusenokuphazamiseka emva kotyando lwesisu ukuze kuncitshiswe ubunzima (umz., i-gastric bypass).
- Amayeza athile: Ukusetyenziswa ixesha elide kwamayeza athile, afana namayeza okwehlisa i-cholesterol, amayeza okuxhuzula, kunye nee-steroids, kunokunciphisa amanqanaba e-vitamin D.
Ngubani osengozini enkulu?
Nangona nabani na enokuba nokungabikho kwevithamini D, abanye abantu basengozini enkulu.
| Iqela lomngcipheko | Isizathu |
|---|---|
| Abantu abangaphezu kweminyaka engama-65 ubudala | Njengoko sikhula, amandla olusu okuvelisa i-vitamin D evela elangeni ayancipha. |
| Abantu abanesikhumba esimnyama | I-melanin pigment eluswini ithintela kancinci ukuveliswa kwe-vitamin D elangeni. |
| Iintsana ezincinci | Ingakumbi kwiintsana ezincanciswa ubisi lwebele kuphela, ubungakanani bevithamini D ababufumana kubisi lwebele busenokunganeli. |
| Abantu abaphuma kancinci | Abantu abalala ebhedini ngenxa yezifo ezingapheliyo kunye nabo bahlala kumakhaya abantu abadala abafumani ukukhanya kwelanga okwaneleyo. |
Ukuxilongwa nokuphathwa njani kokungabikho kwevithamini D?
Uxilongo
Eyona ndlela yokwazi ngokuqinisekileyo ukuba unesifo se-vitamin D esincinci kukwenza uvavanyo lwegazi . Olu vavanyo lubizwa ngokuba luvavanyo lwe -25-hydroxyvitamin D (25(OH)D) . Ugqirha wakho uya kugqiba ukuba uyaludinga na olu vavanyo ngokusekelwe kwiimpawu zakho kunye nezinto ezikubangela umngcipheko.
Unyango
Injongo ephambili yonyango kukubuyisela nokugcina amanqanaba asempilweni e-vitamin D emzimbeni. Ugqirha wakho uhlala ekunika izongezo ze-vitamin D ukunceda koku.
- Kukho iintlobo ezimbini zevithamini D, ivithamini D2 kunye nevithamini D3. I-D3 (`Cholecalciferol`) ngokubanzi ifunxwa lula ngumzimba.
- Ngugqirha kuphela onokumisela idosi oyifunayo kunye nexesha omele uyithathe.
Isilumkiso: Ungaze uthathe iipilisi zevithamini D ngaphandle kwengcebiso kagqirha. Ubuthi bevithamini D bunokuba yingozi. Ngoko ke, soloko uthatha amayeza kuphela ngokwemilinganiselo nangexesha elichazwe ngugqirha wakho.
Ungayithintela njani i-vitamin D?
Ukuthintela lolona nyango lungcono. Ukuba ulandela la manyathelo alula, nawe ungazikhusela ekusweleni i-vitamin D.
- Fumana Ukukhanya Elangeni: Kungcono ukufumana ukukhanya elangeni imizuzu eli-15-20 yonke imihla, ngaphambi kwentsimbi ye-10 kusasa okanye emva kwentsimbi yesi-3 emva kwemini. Ukukhanya elangeni kulungile ebusweni bakho, ezandleni nasemilenzeni. Kodwa ungalindi ude utshiswe lilanga, kuba oko kunokukhokelela kumhlaza wolusu.
- Yitya ukutya okutyebileyo kwi-vitamin D:
- Iintlanzi ezinamafutha ezifana nesalmon, tuna, mackerel, sardines, njl.
- Umpakathi weqanda
- Isibindi senyama yenkomo
- Ubisi oluqinisiweyo lweVitamin D, iyogathi, kunye neenkozo (funda ilebheli)
Ukuba unamathandabuzo malunga nokungabikho kwevithamini D, okanye ukuba uneempawu ezichazwe apha ngasentla, eyona nto ingcono onokuyenza kukubona ugqirha wosapho lwakho ukuze akunike ingcebiso.
Umyalezo Wokuya Ekhaya
- I-Vitamin D ibalulekile ekuqiniseni amathambo ethu nakwimpilo iyonke.
- Ukudinwa rhoqo, iintlungu zemisipha kunye namathambo zinokuba ziimpawu zokungabikho kwevithamini D.
- Abantu abanesikhumba esimnyama, abantu abadala, kunye nabo bachitha ixesha elincinci ngaphandle basengozini enkulu.
- Le meko ingafunyanwa ngovavanyo lwegazi olulula.
- Ukuba uthatha izongezo zevithamini D ukuze unyange okanye uthintele,Qiniseka ukuba uthatha kuphela emva kwengcebiso kagqirha .
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