Ingabe uvame ukuzizwa ukhathele, unesihlungu somzimba, noma ubuhlungu bamathambo? Ngezinye izikhathi sicabanga ukuthi lezi yizinto ezivamile, izinto ezenzeka ngenxa yomsebenzi omningi, kodwa isizathu esifihliwe salokhu kungaba ukuntuleka kwevithamini D. Nakuba abantu abaningi bengakunaki kakhulu, lokhu kuyinto enomthelela omkhulu empilweni yethu engokomzimba. Ake sixoxe ngalokhu ngokuningiliziwe nangokulula namuhla.
Kuyini lokhu kuntuleka kwevithamini D?
Kalula nje, ukuntuleka kwevithamini D kusho ukuthi umzimba wakho awutholi ivithamini D eyanele. Lokhu kuthinta kakhulu amandla amathambo nemisipha yakho .
I-Vitamin D iyi-vithamini ebalulekile ekukhuleni nasekugcinweni kwamathambo emizimbeni yethu. Ibaluleke kakhulu nasekusebenzeni kwesimiso sethu sezinzwa, uhlelo lwemisipha, kanye nohlelo lokuzivikela komzimba (okungukuthi, ikhono lethu lokumelana nezifo).
Kunezindlela ezintathu eziyinhloko esingathola ngazo i-vitamin D:
- Ukusuka elangeni: Uma isikhumba sethu sichayeke elangeni, imizimba yethu ingakhiqiza i-vitamin D. Kodwa-ke, kunzima kakhulu kubantu abanesikhumba esimnyama kanye nabantu asebekhulile ukwenza i-vitamin D eyanele ngale ndlela.
- Ukudla okudlayo: Okunye ukudla kuqukethe i-vitamin D ngokwemvelo.
- Izithako zokudla okunempilo: Uma kunconywa udokotela, ungazithatha ngendlela yamaphilisi noma isiraphu.
Naphezu kwalezi zindlela, ukuntuleka kwe-vitamin D kuyinkinga yezempilo evamile emhlabeni wonke, kuhlanganise naseSri Lanka.
Kungani i-vitamin D ibaluleke kangaka emizimbeni yethu?
Ake sithi wakha indlu. Udinga izitini. I-calcium ifana nezitini zamathambo ethu. Kodwa udinga usimende ukuze ubambe lezo zitini ndawonye. Leyo indima ye-vitamin D, njengaleyo simende.
Ngaphandle kwevithamini D, imizimba yethu ayikwazi ukumunca kahle amaminerali i-calcium ne-phosphorus ekudleni. Lawa ma-calcium ne-phosphorus yiwona asiza ekwakheni amathambo aqinile nokugcina izicubu ziphilile.
Manje ake sibone ukuthi kwenzekani uma uqhubeka nokuntula i-vitamin D:
1. Okokuqala, ukumuncwa kwe-calcium emathunjini kuyehla. Bese izinga le-calcium egazini liyehla. Lesi simo sisibiza ngokuthi i-hypocalcemia .
2. Uma amazinga e-calcium egazini ehla, umzimba uzama ukuyibuyisela esimweni sayo. Ukuze wenze lokhu, izindlala ze-parathyroid ziyashukunyiswa, zikhiphe i-calcium egcinwe emathanjeni iye egazini.
3. Njengoba i-calcium iqhubeka nokugeleza isuka emathanjeni iye egazini ngale ndlela, amathambo aqala ukuncibilika kancane kancane futhi abe buthaka. Lokhu kubizwa ngokuthi i-bone demineralization .
Le nqubo ingaholela esimweni esibizwa ngokuthi i-osteomalacia kubantu abadala kanye nama-rickets ezinganeni ezincane. Kuzo zombili izimo, amathambo abuthakathaka futhi avame ukuphuka.Kungenzeka kakhulu ukuthi kwenzeke.
Ziyini izimpawu zokuntuleka kwevithamini D?
Esikhathini esiningi, izimpawu zokuntuleka kwevithamini D azibonakali. Ngezinye izikhathi, kungase kungabi nazimpawu nhlobo. Kodwa-ke, kunezimpawu ezithile ezivamile.
| Ubani othintekayo? | Izici ezibonakalayo |
|---|---|
| Izingane ezincane |
|
| Abantu abadala |
Into ebalulekile ukuthi, ungaba nokuntuleka kwe-vitamin D ngaphandle kwalezi zimpawu. Ngakho-ke uma unezici eziyingozi, kungcono ukukhuluma nodokotela.
Yiziphi izimbangela zokuntuleka kwevithamini D?
Kunezimbangela eziningana zokuntuleka kwevithamini D. Ake sizibheke ngasinye ngasinye.
1. Ukungatholi i-vitamin D eyanele
- Ukungachayeki elangeni: Abantu abahlala ezindlini, emahhovisi, futhi abangaphumi elangeni abakhiqizi i-vitamin D.
- Ukuntuleka kokudla: Lesi simo singase senzeke nakubantu abadla ukudla okuncane kakhulu okunothe ngevithamini D (isib. izinhlanzi ezinamafutha, amaqanda).
2. Ukungakwazi komzimba ukumunca noma ukusebenzisa i-vitamin D
Ezinye izimo zezokwelapha kanye nemithi kungavimbela imizimba yethu ekusebenziseni i-vitamin D ngendlela efanele.
- Izifo zesistimu yokugaya ukudla: isifo sikaCrohn ,Uma unezifo ezifana nesifo se-celiac, kuba nzima ngamathumbu akho ukumunca i-vitamin D.
- Ukukhuluphala ngokweqile: Uma kunamaseli amaningi amafutha emzimbeni, lawo maseli agcina i-vitamin D. Lokhu akushiyi i-vitamin D eseleyo ukuze wonke umzimba usebenzise.
- Isifo sezinso nesibindi: I-Vitamin D iguqulwa ibe uhlobo olusebenzayo olungasetshenziswa yisibindi nezinso ngumzimba. Abantu abanezifo zalezi zitho abakwazi ukulucubungula kahle.
- Ukuhlinzwa okuthile: Ukumuncwa kwe-Vitamin D kungase kuphazamiseke ngemva kokuhlinzwa kwesisu ukuze kwehliswe isisindo (isb., ukudlula kwesisu).
- Imithi ethile: Ukusetshenziswa isikhathi eside kwemithi ethile, njengemithi yokwehlisa i-cholesterol, imithi yesifo sokuwa, kanye nama-steroid, kunganciphisa amazinga e-vitamin D.
Ubani osengozini enkulu?
Nakuba noma ubani engaba nokuntuleka kwe-vitamin D, abanye abantu basengozini enkulu.
| Iqembu lezingozi | Isizathu |
|---|---|
| Abantu abangaphezu kweminyaka engama-65 ubudala | Njengoba sikhula, ikhono lesikhumba lokukhiqiza i-vitamin D ngokukhanya kwelanga liyancipha. |
| Abantu abanesikhumba esimnyama | Umbala we-melanin esikhumbeni uvimbela kancane ukukhiqizwa kwevithamini D elangeni. |
| Izinsana ezincane | Ikakhulukazi ezinganeni ezinceliswa ubisi lwebele kuphela, inani levithamini D ezilithola ngobisi lwebele lingase linganeli. |
| Abantu abaphuma kancane | Abantu abalala embhedeni ngenxa yezifo ezingamahlalakhona kanye nalabo abahlala emakhaya asebekhulile abatholi ukukhanya kwelanga okwanele. |
Ukuntuleka kwevithamini D kutholakala futhi kwelashwe kanjani?
Ukuxilongwa
Ukuphela kwendlela yokwazi ngokuqinisekile ukuthi unesifo sokuntuleka kwevithamini D iwukuhlolwa kwegazi . Lokhu kuhlolwa kubizwa ngokuthi ukuhlolwa kwe -25-hydroxyvitamin D (25(OH)D) . Udokotela wakho uzonquma ukuthi uyaludinga yini lolu vivinyo ngokusekelwe ezimpawini zakho kanye nezici eziyingozi.
Ukwelashwa
Umgomo oyinhloko wokwelashwa ukubuyisela nokugcina amazinga anempilo e-vitamin D emzimbeni. Udokotela wakho uvame ukukunikeza izithasiselo ze-vitamin D ukusiza ngalokhu.
- Kunezinhlobo ezimbili zevithamini D, ivithamini D2 kanye nevithamini D3. I-D3 (`Cholecalciferol`) ngokuvamile imuncwa kalula ngumzimba.
- Udokotela kuphela onganquma umthamo owudingayo nokuthi kufanele uwuthathe isikhathi esingakanani.
Isexwayiso: Ungalokothi uthathe amaphilisi e-vitamin D ngaphandle kweseluleko sikadokotela. Ubuthi be-Vitamin D bungaba yingozi. Ngakho-ke, hlala uthatha umuthi kuphela ngomthamo nangesikhathi osinqunyiwe udokotela wakho.
Ungakuvimbela kanjani ukuntuleka kwe-vitamin D?
Ukuvimbela kuyindlela engcono kakhulu yokwelapha. Uma ulandela lezi zinyathelo ezilula, nawe ungazivikela ekushodeni kwevithamini D.
- Thola Ukuchayeka Elangeni: Kungcono ukuthola imizuzu eyi-15-20 yokuchayeka elangeni nsuku zonke, ngaphambi kuka-10 ekuseni noma ngemva kuka-3 ntambama. Ukuchayeka elangeni kuhle ebusweni bakho, ezandleni nasemilenzeni. Kodwa ungalindi uze ushiswe yilanga, ngoba kungaholela kumdlavuza wesikhumba.
- Yidla ukudla okucebile ngevithamini D:
- Izinhlanzi ezinamafutha njenge-salmon, i-tuna, i-mackerel, ama-sardine, njll.
- Iqanda eliphuzi
- Isibindi senyama yenkomo
- Ubisi oluqiniswe nge-Vitamin D, i-yogurt, kanye nokusanhlamvu (funda ilebula)
Uma unokungabaza ngokuntuleka kwe-vitamin D, noma uma unezimpawu ezibalwe ngenhla, into engcono kakhulu ongayenza ukubona udokotela womndeni wakho ukuze akunike iseluleko.
Umlayezo Wokuya Nawe Ekhaya
- I-Vitamin D ibalulekile ekuqiniseni amathambo ethu kanye nempilo yonke.
- Ukukhathala njalo, ubuhlungu bemisipha namathambo kungaba izimpawu zokuntuleka kwevithamini D.
- Abantu abanesikhumba esimnyama, asebekhulile, nalabo abachitha isikhathi esincane ngaphandle basengozini enkulu.
- Lesi simo singatholakala ngokuhlolwa kwegazi okulula.
- Uma uthatha izithasiselo ze-vitamin D ukuze welashwe noma uvimbele,Qiniseka ukuthi uthatha iseluleko sezokwelapha kuphela .
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