Amavithamini NamamineraliJulayi 16, 2026🔄 Updated: Jul 16, 2026⏱ 6 min

Ingabe umzimba wakho awunayo i-vitamin D? (Ukuntuleka kwe-Vitamin D) - Izimbangela, izimpawu nezinto okudingeka uzazi

Creator: Dr. Priya Sammani
Published: 2026-07-16T13:52:01.000Z

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

Wake wazizwa ukhathele futhi uphatheke kabi ngendlela engavamile ngaphandle kwesizathu esibonakalayo? Ngezinye izikhathi sicabanga ukuthi lokhu kuyinto evamile bese singazinaki. Kodwa bewazi ukuthi ngemuva kwalezi zimpawu ezincane, kungaba nendaba efihliwe yokuntuleka kwesakhamzimba esibalulekile emzimbeni wethu? Nokho, inkinga abantu abaningi ababhekene nayo ngaphandle kokuqaphela ukuntuleka kwevithamini D, okungukuthi, ukuntuleka kwevithamini D emzimbeni. Namuhla, ake sixoxe ngalokhu njengokungathi sikhuluma nomngane oseduze.

Kuyini ngempela ukuntuleka kwevithamini D?

Kalula nje, ukuntuleka kwevithamini D kusho ukuthi umzimba wakho awutholi ivithamini D eyanele. Lokhu kuthinta kakhulu impilo yamathambo nemisipha yakho .

I-Vitamin D iyi-vithamini ebalulekile ekukhuleni nasekugcinweni kwamathambo anempilo. Iphinde idlale indima ekusebenzeni kwesimiso sethu sezinzwa, uhlelo lwemisipha, kanye nohlelo lokuzivikela komzimba.

Kunezindlela eziningana esingathola ngazo i-vitamin D:

Ukuchayeka elangeni: Uma isikhumba sethu sichayeka elangeni, i-vitamin D ikhiqizwa esikhumbeni. Kodwa-ke, abantu abanesikhumba esimnyama kanye nabantu asebekhulile bangase babe nesikhathi esinzima sokwenza i-vitamin D eyanele ngale ndlela. Indawo esihlala kuyo nayo iyakuthinta lokhu.
Kusukela ekudleni esikudlayo: Okunye ukudla kuqukethe i-vitamin D ngokwemvelo.
Ezithako zokudla okunempilo: Ungathola futhi i-vitamin D ngesimo samaphilisi noma uketshezi.

Cabanga nje, naphezu kwazo zonke lezi zindlela, ukuntuleka kwe-vitamin D kuyinkinga yezempilo evamile emhlabeni jikelele.

Kungani i-vitamin D ibaluleke kangaka kithi?

I-Vitamin D ifana nokwakha umzimba ngobuhlakani. Izithako eziyinhloko ezidingekayo ukwakha amathambo ethu yi-calcium ne-phosphorus. Ngisho noma sithola i-calcium ekudleni, sidinga usizo lwe-"builder" vitamin D ukuze siyimunce emathunjini ethu futhi siyisebenzisele ukuqinisa amathambo ethu.

Kalula nje, ngaphandle kwevithamini D, imizimba yethu ayikwazi ukusebenzisa i-calcium ngendlela efanele.

Manje cabanga ukuthi kwenzekani uma umzimba wakho untula kakhulu i-vitamin D. Lokhu kunciphisa ukumuncwa kwe-calcium ne-phosphorus emathunjini. Lokhu kubangela ukuthi izinga le-calcium egazini lehle. Lesi simo sibizwa ngokuthi i-hypocalcemia .

Uma amazinga e-calcium egazini ehla, umzimba wethu uzama ukulungisa lokhu ngokuvuselela izindlala ze-parathyroid entanyeni yethu, eziqala ukuthatha i-calcium emathanjeni bese ziyifaka egazini. Lokhu kubizwa ngokuthi i-secondary hyperparathyroidism .

Njengoba le nqubo iqhubeka, i-calcium emathanjeni ethu iyancibilika kancane kancane, okubangela ukuba abe buthakathaka futhi aqhekeke . Lokhu kungaholela esimweni esibizwa ngokuthi i-osteomalacia kubantu abadala kanye nama-rickets ezinganeni ezincane. Kuzo zombili izimo, ingozi yokuthi amathambo aphuke kalula (aqhekeke) iyanda kakhulu.

Ziyini izimpawu zokuntuleka kwevithamini D?

Esikhathini esiningi, izimpawu zokuntuleka kwevithamini D azibonakali. Kodwa abanye abantu bangase babe nalezi zimpawu. Ake sibheke ukuthi lokhu kuzithinta kanjani izingane ezincane kanye nabantu abadala.

Ubani othintekayo?

Izimpawu ezingase zizwakale

Kwabantwana abancane

Uma i-vitamin D intuleka kakhulu, ama-rickets angavela. Lapho:

Amaphethini okukhula kwamathambo angajwayelekile, njengemilenze egobile.
Ubuthakathaka bemisipha.
Ubuhlungu emathanjeni.
Ukukhubazeka kwamalunga.

(Kodwa lokhu akuvamile kakhulu manje).

Ngokuvamile, izingane ezintula i-vitamin D kancane zingase zizwe ubuhlungu noma ubuthakathaka bemisipha kuphela.

Kwabantu abadala

Lokhu kungase kungabi sobala kangako kubantu abadala, kodwa kungase kube nalezi zimpawu:

Ukukhathala njalo.
Ubuhlungu bethambo (ikakhulukazi emhlane, ezinqeni, emilenzeni).
Ubuthakathaka bemisipha, ubuhlungu bemisipha noma ukuqaqamba.
Ukushintsha kwesimo sengqondo, njengokucindezeleka.

Into ebalulekile ukuthi, ngezinye izikhathi ungaba nokuntuleka kwe-vitamin D kodwa ungakhombisi zimpawu.

Yiziphi izimbangela zokuntuleka kwevithamini D?

Kunezizathu ezimbili ngokuyinhloko.

1. UthathaUkungatholi i-vitamin D eyanele ekudleni naselangeni.

2. Umzimba wakho ungase ungakwazi ukumunca noma ukusebenzisa i-vitamin D ngendlela efanele .

Ngaphezu kwalezi zizathu eziyinhloko, kungase kube nezinye izici eziningana ezithile ezihilelekile.

Isizathu	Incazelo
Ezinye izimo zezokwelapha	I-Cystic fibrosis, isifo sikaCrohn, isifo se-Celiac: Lezi zifo zamathumbu zingaphazamisa ukumuncwa kwe-vitamin D. Ukukhuluphala ngokweqile: Abantu abane-body mass index (BMI) engaphezu kuka-30 bangase babe namazinga aphansi e-vitamin D. Lokhu kungenxa yokuthi amaseli amafutha agcina i-vitamin D ngaphakathi kwawo futhi awavumeli ukuthi isetshenziswe ngumzimba. Isifo sezinso nesibindi: Isibindi nezinso zikhiqiza ama-enzyme adingekayo ukuguqula i-vitamin D ibe uhlobo olusebenzayo umzimba ongalusebenzisa. Uma lezi zitho zigula, le nqubo ayisebenzi kahle.
Ukuhlinzwa kokunciphisa isisindo	Uma uhlinzwa okunciphisa ubukhulu besisu noma okudlula ingxenye yamathumbu amancane (isib., ukuhlinzwa kwesisu), kuba nzima ukumunca izakhamzimba, okuhlanganisa ne-vitamin D.
Eminye imithi	Ezinye izihlanzi zokuhlanza. Izinhlobo zama-steroid (isib. i-Prednisone). Eminye imithi eyehlisa i-cholesterol. Eminye imithi esetshenziselwa isifo sokuwa (isib. iPhenobarbital, iPhenytoin). I-Rifampin yesifo sofuba. I-Orlistat, enciphisa isisindo.

Wazi kanjani ukuthi unesifo se-vitamin D?

Odokotela abavamisile ukuhlola amazinga e-vitamin D awo wonke umuntu. Kodwa uma unezimpawu esixoxe ngazo ngaphambili, noma uma unezici eziyingozi zokuntuleka kwe-vitamin D, udokotela wakho angase akucele ukuthi uhlolwe igazi.

Ukuhlolwa kwegazi okuyinhloko kwalokhu yi -25-hydroxyvitamin D (25-hydroxyvitamin D) , noma i-25(OH)D ngamafuphi. Lokhu kungalinganisa inani levithamini D egazini lakho.

Ungayelapha futhi uyivimbele kanjani?

Imigomo yokwelapha kanye nokuvimbela iyafana: ukuletha amazinga e-vitamin D emzimbeni ezingeni elinempilo nokuwagcina lapho.

Kuhle ukudla ukudla okuningi okucebile ngevithamini D futhi uthole ilanga elangeni eliningi. Kodwa-ke, udokotela wakho uvame ukukutshela ukuthi uthathe izithasiselo zevithamini D.

Kunezinhlobo ezimbili eziyinhloko zevithamini D: i-D2 (ergocalciferol) kanye ne-D3 (cholecalciferol). I-D2 ivela ezitshalweni, kanti i-D3 ivela emithonjeni yezilwane. Imizimba yethu imunca i-D3 kalula kune-D2.

Kubaluleke kakhulu: Kufanele nakanjani ukhulume nodokotela wakho mayelana nokuthi uyawadinga yini amaphilisi e-vitamin D, futhi uma kunjalo, kufanele uwathathe kangaki (isilinganiso)? Ukuthatha amaphilisi e-vitamin ngokungahleliwe kungabangela ezinye izinkinga zempilo.

Ubani osengozini enkulu yokuntuleka kwevithamini D?

Ngaphezu kwezimo ezithile zezokwelapha, ezinye izici eziningana zingandisa ingozi yokuntuleka kwevithamini D.

Isici sengozi	Incazelo
Ubudala	Njengoba sikhula, ikhono lesikhumba sethu lokwenza i-vitamin D ngokukhanya kwelanga liyancipha. Yingakho abantu abangaphezu kweminyaka engu-65 besengozini enkulu. Futhi, izingane ezinceliswa ubisi lwebele kuphela zingase zingabi nokuntuleka kwe-vitamin D, njengoba ubisi lwebele luqukethe i-vitamin D encane kakhulu.
Umbala wesikhumba	Kunzima kancane ngesikhumba esimnyama (njengesethu) ukukhiqiza i-vitamin D ngokukhanya kwelanga kunesikhumba esikhanyayo. Ngakho-ke, abantu abanesikhumba esimnyama basengozini enkulu.
Ukungaphumi	Abantu abahlala emakhaya futhi abavami ukuphuma (isib. labo abasemakhaya asebekhulile, labo abalele embhedeni ngenxa yokugula) basengozini enkulu ngoba abakwazi ukuthola i-vitamin D elangeni.

Yikuphi ukudla ongakuthola ku-vitamin D?

Into engcono kakhulu ongayenza ukudla ukudla okunempilo. Kukhona ukudla okuqukethe i-vitamin D ngokwemvelo kanye nokudla okuqiniswe ngokwenziwa.

Uhlobo lokudla	Izibonelo
Ukudla okuqukethe i-vitamin D ngokwemvelo	Izinhlanzi ezinamafutha njenge-salmon, i-tuna, i-mackerel, ama-sardine. Isibindi senyama yenkomo. Amakhowe. Iqanda eliphuzi. Amafutha esibindi se-cod.
Ukudla okuqinisiwe okune-vitamin D eyengeziwe	Ubisi lwenkomo kanye nobisi lwesoya, i-almond, i-oat. Okusanhlamvu kwasekuseni. Ijusi yewolintshi. Okunye ukudla kobisi, njenge-yogurt.

Kodwa khumbula, kungaba nzima ukwelapha ngokuphelele ukuntuleka kwevithamini D ngokudla kuphela.

Ingabe kuyinkinga uma uthatha i-vitamin D eningi kakhulu?

Yebo, impela. Uma uthatha izithasiselo ze-vitamin D eziningi kakhulu ngaphandle kweseluleko sezokwelapha, kungaba yingozi emzimbeni. Lokhu kubizwa ngokuthi ubuthi be-vitamin D. Lokhu kungabangela amazinga aphezulu e-calcium egazini (i-Hypercalcemia).

Ngezikhathi ezinjalo, izimpawu ezinjalo zingabonakala:

Isicanucanu
Ukoma kanye nokuchama njalo
I-Anorexia
Ukuqunjelwa
Ubuthakathaka
Ukudideka

Ngakho-ke, ungalokothi uthathe amaphilisi evithamini angaphezu kwesilinganiso esinconywayo, ikakhulukazi i-vitamin D, ngaphandle kokubonisana nodokotela.

Umlayezo Wokuya Nawe Ekhaya

Ukuntuleka kwe-Vitamin D kuyinkinga yezempilo evamile eSri Lanka, kodwa abantu abaningi abayazi.

Izimpawu zingase zihlanganise ukukhathala njalo, izinhlungu zomzimba, kanye nobuhlungu bamathambo. Kodwa-ke, abanye abantu bangase bangabi nazo nhlobo izimpawu.

I-Vitamin D ibalulekile emathanjeni aqinile. Ukuntuleka kwayo kungenza amathambo abe buthaka futhi kuwenze abe sengozini yokuphuka kalula.

Uma usola ukuthi unesifo sokuntuleka kwe-vitamin D, noma unezici eziyingozi, qiniseka ukuthi ubona udokotela wakho ukuze akunike iseluleko.

Ungaphuzi amaphilisi e-vitamin D ngokungahleliwe. Udokotela kuphela okufanele anqume isilinganiso esifanele. Ukuthatha okuningi kakhulu nakho kungaba yingozi.

Ukudla okulinganiselayo kanye nokuchayeka elangeni nsuku zonke ngokuphephile kungasiza ekugcineni amazinga e-vitamin D amahle.

I-Vitamin D, Ukuntuleka kwe-Vitamin D, Ukuntuleka kwe-Vitamin D, Ubuhlungu bamathambo, Ukukhathala, Ama-Rickets, I-Osteomalacia, Ukudla Okunomsoco, I-Calcium, iSri 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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Amavithamini NamamineraliJulayi 16, 2026
Ingabe umzimba wakho awunayo i-vitamin D? (Ukuntuleka kwe-Vitamin D) - Izimbangela, izimpawu nezinto okudingeka uzazi
Dr. Priya SammaniMedical Verification
⏱ 6 min read
📋Table of Contents
1. Kuyini ngempela ukuntuleka kwevithamini D?
2. Kungani i-vitamin D ibaluleke kangaka kithi?
3. Ziyini izimpawu zokuntuleka kwevithamini D?
4. Yiziphi izimbangela zokuntuleka kwevithamini D?
5. Wazi kanjani ukuthi unesifo se-vitamin D?
6. Ungayelapha futhi uyivimbele kanjani?
7. Ubani osengozini enkulu yokuntuleka kwevithamini D?
8. Yikuphi ukudla ongakuthola ku-vitamin D?
9. Ingabe kuyinkinga uma uthatha i-vitamin D eningi kakhulu?
10. Umlayezo Wokuya Nawe Ekhaya
Wake wazizwa ukhathele futhi uphatheke kabi ngendlela engavamile ngaphandle kwesizathu esibonakalayo? Ngezinye izikhathi sicabanga ukuthi lokhu kuyinto evamile bese singazinaki. Kodwa bewazi ukuthi ngemuva kwalezi zimpawu ezincane, kungaba nendaba efihliwe yokuntuleka kwesakhamzimba esibalulekile emzimbeni wethu? Nokho, inkinga abantu abaningi ababhekene nayo ngaphandle kokuqaphela ukuntuleka kwevithamini D, okungukuthi, ukuntuleka kwevithamini D emzimbeni. Namuhla, ake sixoxe ngalokhu njengokungathi sikhuluma nomngane oseduze.
Kuyini ngempela ukuntuleka kwevithamini D?
Kalula nje, ukuntuleka kwevithamini D kusho ukuthi umzimba wakho awutholi ivithamini D eyanele. Lokhu kuthinta kakhulu impilo yamathambo nemisipha yakho .
I-Vitamin D iyi-vithamini ebalulekile ekukhuleni nasekugcinweni kwamathambo anempilo. Iphinde idlale indima ekusebenzeni kwesimiso sethu sezinzwa, uhlelo lwemisipha, kanye nohlelo lokuzivikela komzimba.
Kunezindlela eziningana esingathola ngazo i-vitamin D:
Ukuchayeka elangeni: Uma isikhumba sethu sichayeka elangeni, i-vitamin D ikhiqizwa esikhumbeni. Kodwa-ke, abantu abanesikhumba esimnyama kanye nabantu asebekhulile bangase babe nesikhathi esinzima sokwenza i-vitamin D eyanele ngale ndlela. Indawo esihlala kuyo nayo iyakuthinta lokhu.
Kusukela ekudleni esikudlayo: Okunye ukudla kuqukethe i-vitamin D ngokwemvelo.
Ezithako zokudla okunempilo: Ungathola futhi i-vitamin D ngesimo samaphilisi noma uketshezi.
Cabanga nje, naphezu kwazo zonke lezi zindlela, ukuntuleka kwe-vitamin D kuyinkinga yezempilo evamile emhlabeni jikelele.
Kungani i-vitamin D ibaluleke kangaka kithi?
I-Vitamin D ifana nokwakha umzimba ngobuhlakani. Izithako eziyinhloko ezidingekayo ukwakha amathambo ethu yi-calcium ne-phosphorus. Ngisho noma sithola i-calcium ekudleni, sidinga usizo lwe-"builder" vitamin D ukuze siyimunce emathunjini ethu futhi siyisebenzisele ukuqinisa amathambo ethu.
Kalula nje, ngaphandle kwevithamini D, imizimba yethu ayikwazi ukusebenzisa i-calcium ngendlela efanele.
Manje cabanga ukuthi kwenzekani uma umzimba wakho untula kakhulu i-vitamin D. Lokhu kunciphisa ukumuncwa kwe-calcium ne-phosphorus emathunjini. Lokhu kubangela ukuthi izinga le-calcium egazini lehle. Lesi simo sibizwa ngokuthi i-hypocalcemia .
Uma amazinga e-calcium egazini ehla, umzimba wethu uzama ukulungisa lokhu ngokuvuselela izindlala ze-parathyroid entanyeni yethu, eziqala ukuthatha i-calcium emathanjeni bese ziyifaka egazini. Lokhu kubizwa ngokuthi i-secondary hyperparathyroidism .
Njengoba le nqubo iqhubeka, i-calcium emathanjeni ethu iyancibilika kancane kancane, okubangela ukuba abe buthakathaka futhi aqhekeke . Lokhu kungaholela esimweni esibizwa ngokuthi i-osteomalacia kubantu abadala kanye nama-rickets ezinganeni ezincane. Kuzo zombili izimo, ingozi yokuthi amathambo aphuke kalula (aqhekeke) iyanda kakhulu.
Ziyini izimpawu zokuntuleka kwevithamini D?
Esikhathini esiningi, izimpawu zokuntuleka kwevithamini D azibonakali. Kodwa abanye abantu bangase babe nalezi zimpawu. Ake sibheke ukuthi lokhu kuzithinta kanjani izingane ezincane kanye nabantu abadala.
Ubani othintekayo? Izimpawu ezingase zizwakale
Kwabantwana abancane
Uma i-vitamin D intuleka kakhulu, ama-rickets angavela. Lapho:
Amaphethini okukhula kwamathambo angajwayelekile, njengemilenze egobile.
Ubuthakathaka bemisipha.
Ubuhlungu emathanjeni.
Ukukhubazeka kwamalunga.
(Kodwa lokhu akuvamile kakhulu manje).
Ngokuvamile, izingane ezintula i-vitamin D kancane zingase zizwe ubuhlungu noma ubuthakathaka bemisipha kuphela.
Kwabantu abadala
Lokhu kungase kungabi sobala kangako kubantu abadala, kodwa kungase kube nalezi zimpawu:
Ukukhathala njalo.
Ubuhlungu bethambo (ikakhulukazi emhlane, ezinqeni, emilenzeni).
Ubuthakathaka bemisipha, ubuhlungu bemisipha noma ukuqaqamba.
Ukushintsha kwesimo sengqondo, njengokucindezeleka.
Into ebalulekile ukuthi, ngezinye izikhathi ungaba nokuntuleka kwe-vitamin D kodwa ungakhombisi zimpawu.
Yiziphi izimbangela zokuntuleka kwevithamini D?
Kunezizathu ezimbili ngokuyinhloko.
1. UthathaUkungatholi i-vitamin D eyanele ekudleni naselangeni.
2. Umzimba wakho ungase ungakwazi ukumunca noma ukusebenzisa i-vitamin D ngendlela efanele .
Ngaphezu kwalezi zizathu eziyinhloko, kungase kube nezinye izici eziningana ezithile ezihilelekile.
Isizathu Incazelo
Ezinye izimo zezokwelapha
I-Cystic fibrosis, isifo sikaCrohn, isifo se-Celiac: Lezi zifo zamathumbu zingaphazamisa ukumuncwa kwe-vitamin D.
Ukukhuluphala ngokweqile: Abantu abane-body mass index (BMI) engaphezu kuka-30 bangase babe namazinga aphansi e-vitamin D. Lokhu kungenxa yokuthi amaseli amafutha agcina i-vitamin D ngaphakathi kwawo futhi awavumeli ukuthi isetshenziswe ngumzimba.
Isifo sezinso nesibindi: Isibindi nezinso zikhiqiza ama-enzyme adingekayo ukuguqula i-vitamin D ibe uhlobo olusebenzayo umzimba ongalusebenzisa. Uma lezi zitho zigula, le nqubo ayisebenzi kahle.
Ukuhlinzwa kokunciphisa isisindo
Uma uhlinzwa okunciphisa ubukhulu besisu noma okudlula ingxenye yamathumbu amancane (isib., ukuhlinzwa kwesisu), kuba nzima ukumunca izakhamzimba, okuhlanganisa ne-vitamin D.
Eminye imithi
Ezinye izihlanzi zokuhlanza.
Izinhlobo zama-steroid (isib. i-Prednisone).
Eminye imithi eyehlisa i-cholesterol.
Eminye imithi esetshenziselwa isifo sokuwa (isib. iPhenobarbital, iPhenytoin).
I-Rifampin yesifo sofuba.
I-Orlistat, enciphisa isisindo.
Wazi kanjani ukuthi unesifo se-vitamin D?
Odokotela abavamisile ukuhlola amazinga e-vitamin D awo wonke umuntu. Kodwa uma unezimpawu esixoxe ngazo ngaphambili, noma uma unezici eziyingozi zokuntuleka kwe-vitamin D, udokotela wakho angase akucele ukuthi uhlolwe igazi.
Ukuhlolwa kwegazi okuyinhloko kwalokhu yi -25-hydroxyvitamin D (25-hydroxyvitamin D) , noma i-25(OH)D ngamafuphi. Lokhu kungalinganisa inani levithamini D egazini lakho.
Ungayelapha futhi uyivimbele kanjani?
Imigomo yokwelapha kanye nokuvimbela iyafana: ukuletha amazinga e-vitamin D emzimbeni ezingeni elinempilo nokuwagcina lapho.
Kuhle ukudla ukudla okuningi okucebile ngevithamini D futhi uthole ilanga elangeni eliningi. Kodwa-ke, udokotela wakho uvame ukukutshela ukuthi uthathe izithasiselo zevithamini D.
Kunezinhlobo ezimbili eziyinhloko zevithamini D: i-D2 (ergocalciferol) kanye ne-D3 (cholecalciferol). I-D2 ivela ezitshalweni, kanti i-D3 ivela emithonjeni yezilwane. Imizimba yethu imunca i-D3 kalula kune-D2.
Kubaluleke kakhulu: Kufanele nakanjani ukhulume nodokotela wakho mayelana nokuthi uyawadinga yini amaphilisi e-vitamin D, futhi uma kunjalo, kufanele uwathathe kangaki (isilinganiso)? Ukuthatha amaphilisi e-vitamin ngokungahleliwe kungabangela ezinye izinkinga zempilo.
Ubani osengozini enkulu yokuntuleka kwevithamini D?
Ngaphezu kwezimo ezithile zezokwelapha, ezinye izici eziningana zingandisa ingozi yokuntuleka kwevithamini D.
Isici sengozi Incazelo
Ubudala Njengoba sikhula, ikhono lesikhumba sethu lokwenza i-vitamin D ngokukhanya kwelanga liyancipha. Yingakho abantu abangaphezu kweminyaka engu-65 besengozini enkulu. Futhi, izingane ezinceliswa ubisi lwebele kuphela zingase zingabi nokuntuleka kwe-vitamin D, njengoba ubisi lwebele luqukethe i-vitamin D encane kakhulu.
Umbala wesikhumba Kunzima kancane ngesikhumba esimnyama (njengesethu) ukukhiqiza i-vitamin D ngokukhanya kwelanga kunesikhumba esikhanyayo. Ngakho-ke, abantu abanesikhumba esimnyama basengozini enkulu.
Ukungaphumi Abantu abahlala emakhaya futhi abavami ukuphuma (isib. labo abasemakhaya asebekhulile, labo abalele embhedeni ngenxa yokugula) basengozini enkulu ngoba abakwazi ukuthola i-vitamin D elangeni.
Yikuphi ukudla ongakuthola ku-vitamin D?
Into engcono kakhulu ongayenza ukudla ukudla okunempilo. Kukhona ukudla okuqukethe i-vitamin D ngokwemvelo kanye nokudla okuqiniswe ngokwenziwa.
Uhlobo lokudla Izibonelo
Ukudla okuqukethe i-vitamin D ngokwemvelo
Izinhlanzi ezinamafutha njenge-salmon, i-tuna, i-mackerel, ama-sardine.
Isibindi senyama yenkomo.
Amakhowe.
Iqanda eliphuzi.
Amafutha esibindi se-cod.
Ukudla okuqinisiwe okune-vitamin D eyengeziwe
Ubisi lwenkomo kanye nobisi lwesoya, i-almond, i-oat.
Okusanhlamvu kwasekuseni.
Ijusi yewolintshi.
Okunye ukudla kobisi, njenge-yogurt.
Kodwa khumbula, kungaba nzima ukwelapha ngokuphelele ukuntuleka kwevithamini D ngokudla kuphela.
Ingabe kuyinkinga uma uthatha i-vitamin D eningi kakhulu?
Yebo, impela. Uma uthatha izithasiselo ze-vitamin D eziningi kakhulu ngaphandle kweseluleko sezokwelapha, kungaba yingozi emzimbeni. Lokhu kubizwa ngokuthi ubuthi be-vitamin D. Lokhu kungabangela amazinga aphezulu e-calcium egazini (i-Hypercalcemia).
Ngezikhathi ezinjalo, izimpawu ezinjalo zingabonakala:
Isicanucanu
Ukoma kanye nokuchama njalo
I-Anorexia
Ukuqunjelwa
Ubuthakathaka
Ukudideka
Ngakho-ke, ungalokothi uthathe amaphilisi evithamini angaphezu kwesilinganiso esinconywayo, ikakhulukazi i-vitamin D, ngaphandle kokubonisana nodokotela.
Umlayezo Wokuya Nawe Ekhaya
Ukuntuleka kwe-Vitamin D kuyinkinga yezempilo evamile eSri Lanka, kodwa abantu abaningi abayazi.
Izimpawu zingase zihlanganise ukukhathala njalo, izinhlungu zomzimba, kanye nobuhlungu bamathambo. Kodwa-ke, abanye abantu bangase bangabi nazo nhlobo izimpawu.
I-Vitamin D ibalulekile emathanjeni aqinile. Ukuntuleka kwayo kungenza amathambo abe buthaka futhi kuwenze abe sengozini yokuphuka kalula.
Uma usola ukuthi unesifo sokuntuleka kwe-vitamin D, noma unezici eziyingozi, qiniseka ukuthi ubona udokotela wakho ukuze akunike iseluleko.
Ungaphuzi amaphilisi e-vitamin D ngokungahleliwe. Udokotela kuphela okufanele anqume isilinganiso esifanele. Ukuthatha okuningi kakhulu nakho kungaba yingozi.
Ukudla okulinganiselayo kanye nokuchayeka elangeni nsuku zonke ngokuphephile kungasiza ekugcineni amazinga e-vitamin D amahle.
I-Vitamin D, Ukuntuleka kwe-Vitamin D, Ukuntuleka kwe-Vitamin D, Ubuhlungu bamathambo, Ukukhathala, Ama-Rickets, I-Osteomalacia, Ukudla Okunomsoco, I-Calcium, iSri 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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