Ingabe nawe uzizwa ukhathele futhi ungenampilo usuku lonke? Ingabe uzwa ubuhlungu emhlane, ezithweni, noma emzimbeni? Abaningi bethu bayakhohlwa ngalezi zinto, becabanga ukuthi ziyizinto ezivamile ekuphileni kwansuku zonke. Kodwa-ke, ngezinye izikhathi isizathu sangempela salokhu kungaba ukuntuleka kwevithamini D emzimbeni wakho, okungukuthi, ukuntuleka kwevithamini D. Eyaziwa nangokuthi 'iVithamini Yelanga', le vithamini D ibalulekile empilweni yethu, ikakhulukazi amandla amathambo ethu. Ngakho-ke ake sithole okwengeziwe ngayo namuhla.
Kungani i-vitamin D ibaluleke kangaka emizimbeni yethu?
Kalula nje, i-vitamin D iyisici esibalulekile ekwakheni amathambo ethu nasekuwasizeni ahlale eqinile. Cabanga ngamathambo ethu njengendlu. Izinto zokwakha zale ndlu yi-calcium. Kodwa ingabe sidinga usimende ukuze sibambe lawo mabhulokhi ndawonye? Ngokufanayo, i-vitamin D 'iyi-samente' esiza imizimba yethu ukuthi imunce kahle izakhamzimba ezifana ne-calcium ne-magnesium esiyidlayo.
Uma i-vitamin D inganele, umzimba awukwazi ukumunca i-calcium. Lokhu kubangela amazinga aphansi e-calcium egazini. Ukuze kulawulwe lokhu, umzimba uqala ukuthatha i-calcium emathanjeni bese uyifaka egazini. Ngokuhamba kwesikhathi, lokhu kwenza amathambo abe buthaka futhi kubangele imigodi. Lesi simo singaholela ekuwohlokeni kwamathambo kubantu abadala kanye nama-rickets ezinganeni.
Ngaphezu kwalokho, i-vitamin D ibalulekile ekusebenzeni kahle kwesimiso sethu sezinzwa, amasosha omzimba kanye nemisipha. Ucwaningo luthole nokuthi ukuntuleka kwe-vitamin D kungandisa ingozi yezimo ezilandelayo:
- Izinhlobo Zomdlavuza
- Isifo senhliziyo kanye nesifo sohlangothi
- Ukucindezeleka
- I-multiple sclerosis
- Isifo sikashukela sohlobo 2
Ungazi kanjani izinga lakho le-vitamin D?
Ungahlola amazinga akho e-vitamin D ngokuhlolwa kwegazi okulula. Udokotela wakho cishe uzokucela ukuthi uhlole i- 25-hydroxyvitamin D. Imiphumela izonquma amazinga akho e-vitamin D.
Amazinga e-Vitamin D ngokuvamile ahlukaniswa kanje:
| Izinga likaVithamini D (ku-ng/mL) | Incazelo |
|---|---|
| Ngaphansi kuka-12 ng/mL | Ukuntuleka: Kudingeka ukwelashwa. |
| Phakathi kuka-12 no-20 (ng/mL) | Akwanele: Kunconywa ukwandisa izinga. |
| Kungaphezu kuka-20 ng/mL | Okwanele: Izinga elinempilo kubantu abaningi. |
| Kungaphezu kuka-50 ng/mL | Okuphezulu Kakhulu: Lokhu kungabangela nezinkinga zempilo. |
Ziyini izimpawu zokuntuleka kwevithamini D?
Izimpawu zokuntuleka kwevithamini D zibonakala kakhulu ezinganeni kunakwabantu abadala. Lokhu kungenxa yokuthi amathambo ezingane asakhula. Kodwa-ke, lezi zimpawu kubantu abadala zicashile kakhulu. Ungase ungaziboni ngisho nokuzibona.
| kuya kubani? | Izimpawu ezivamile |
|---|---|
| Izingane ezincane |
|
| Abantu abadala |
Kungani sithola ukuntuleka kwevithamini D?
Kungase kube nezizathu eziningana zalokhu.
1. Ukungatholi ukukhanya kwelanga okwanele
Indlela eyinhloko umzimba wethu okhiqiza ngayo i-vitamin D iwukukhanya kwelanga. Ukuchayeka elangeni ekuseni imizuzu eyi-15-30 kuphela ngosuku kunganikeza inani elidingekayo le-vitamin D. Kodwa-ke, leli thuba liyaphuthelwa yilabo abachitha usuku lonke emahhovisi, ngaphakathi endlini, noma abagqoka izithambisi zelanga lapho bephuma elangeni.
2. Ukungatholi okwanele ekudleni
Imithombo yevithamini D ilinganiselwe kakhulu. Le ngozi iphezulu kakhulu kulabo abalandela ukudla kwe-vegan. Izinhlanzi ezinamafutha (i-salmon, i-tuna, i-mackerel, ama-sardine), uwoyela wesibindi se-cod, izikhupha zamaqanda, ushizi, nobisi oluqinisiwe, i-yogurt, kanye nokudla kwasekuseni kuqukethe ivithamini D.
3. Umbala wesikhumba
I-Melanin, umbala onikeza isikhumba umbala waso omnyama, ivikela isikhumba sethu emisebeni yelanga eyingozi. Kodwa-ke, lo mbala unciphisa nekhono lesikhumba lokukhiqiza i-vitamin D. Ngakho-ke, umuntu onesikhumba esimnyama angathola i-vitamin D encane elangeni kunomuntu onesikhumba esikhanyayo.
4. Ezinye izimo zezokwelapha
Abantu abanesifo sezinso noma sesibindi banenkinga yokuguqula i-vitamin D ibe yindlela esebenzayo emzimbeni. Futhi, abantu abanezifo zokugaya ukudla njengesifo sikaCrohn noma isifo seCeliac banenkinga yokumunca i-vitamin D ekudleni.
5. Ukukhuluphala ngokweqile
I-Vitamin D iyi-vitamin encibilika emafutheni. Abantu abanamafutha amaningi emzimbeni bavame ukugcina i-vitamin D emangqamuzaneni abo amafutha. Lokhu kungaholela emazingeni aphansi e-vitamin D egazini. Abantu abane-Body Mass Index (BMI) engama-30 noma ngaphezulu basengozini enkulu.
6. Ezinye izinhlobo zemithi ethathwayo
Eminye imithi ingasheshisa ukuwohloka kwevithamini D emzimbeni. Isibonelo, eminye imithi yesifo sokuwa, i-cholesterol ephezulu, kanye nomfutho wegazi ophakeme ingabangela lokhu. Uma uthatha noma yimuphi umuthi isikhathi eside, kubalulekile ukukhuluma nodokotela wakho ngalokhu.
Ukuntuleka kwevithamini D kuphathwa kanjani?
Into ebaluleke kakhulu ukuthi ukuntuleka kwevithamini D kufanele kwelashwe kuphela ngaphansi kweseluleko sikadokotela. Ungathengi nje amaphilisi evithamini ekhemisi bese uwathatha ngendlela othanda ngayo.
Ngokusekelwe emiphumeleni yakho yokuhlolwa kwegazi, udokotela wakho uzoncoma isithasiselo se-vitamin D esifanele wena. Lokhu kuza ngesimo se-vitamin D2 (Ergocalciferol) noma i-D3 (Cholecalciferol). Uhlobo lwe-D3 lubhekwa njengolulula ngomzimba ukulumunca.
Kuye ngezinga lokuntuleka, udokotela wakho angase akuqalise ngomthamo ophezulu (isib. 6,000 IU ngosuku) bese ekushintshela kumthamo wokunakekela (isib. 1,000-2,000 IU ngosuku). Lawa manani ayahlukahluka kuye ngeminyaka yakho, isisindo, kanye nezinye izimo zezokwelapha. Ngakho-ke,Qiniseka ukuthi ubuza udokotela wakho ngesilinganiso esifanele kanye nesikhathi okufanele usithathe.
Amazinga e-Vitamin D avame ukubuyela esimweni esijwayelekile ngemva kwamasonto ayisithupha kuya kwayisishiyagalombili okwelashwa. Kodwa-ke, udokotela wakho angase akucebise ukuthi uthathe izithasiselo isikhathi eside ukuze uvimbele amazinga ukuthi ehle futhi.
Umlayezo Wokuya Nawe Ekhaya
- I-Vitamin D ibalulekile ekuqiniseni amathambo ethu kanye nempilo yonke.
- Ungashalazeli ngisho nezimpawu ezincane njengokukhathala okuvamile kanye nobuhlungu bomzimba. Ukuntuleka kwevithamini D kungaba yimbangela yalokho.
- Ukuhlolwa kwegazi okulula kunganquma amazinga akho e-vitamin D.
- Zama ukuthola okungenani imizuzu eyi-15-30 yokuchayeka elangeni njalo ekuseni.
- Faka ukudla okunothe ngevithamini D (inhlanzi enamafutha, amaqanda, ubisi oluqinisiwe) ekudleni kwakho.
- Uma usola ukuthi unesifo sokuntuleka kwevithamini D noma ufuna ukuthatha izithasiselo, qiniseka ukuthi ubona udokotela wakho ukuze akunike iseluleko.
💬 Comments (0)
Awekho amazwana athunyelwe okwamanje. Faka amazwana akho lapha okokuqala ngqa.
Engeza amazwana akho