Ukushoda Kukavithamini D

-Delile

• Isifinyezo
• Kuyini ukushoda kukavithamini D?
• Kungani ngidinga uvithamini D futhi ngithola kanjani?
• Ngidinga uvithamini D ongakanani?
• Yini ebangela ukuntuleka kukavithamini D?
• Ngubani osengozini yokushoda kukavithamini D?
• Yiziphi izinkinga ezibangelwa ukushoda kukavithamini D?
• Ngingathola kanjani uvithamini D omningi?
• Ingabe i-vitamin D eningi ingaba yingozi?

Isifinyezo

Kuyini ukushoda kukavithamini D?

Ukushoda kukavithamini D kusho ukuthi awutholi uvithamini D owanele ukuze uhlale uphilile.

Kungani ngidinga uvithamini D futhi ngithola kanjani?

Uvithamini D usiza umzimba wakho ukumunca i-calcium. I-calcium ingelinye lamabhulokhi wokwakha amathambo. Uvithamini D ubuye abe neqhaza ezinhlelweni zakho zemizwa, zemisipha nezokuzivikela ezifweni.

Ungathola uvithamini D ngezindlela ezintathu: ngesikhumba sakho, ekudleni kwakho, nakwizithasiselo. Umzimba wakho wakhe uvithamini D ngokwemvelo ngemuva kokuchayeka elangeni. Kepha ukukhanya kakhulu kwelanga kungaholela ekugugeni kwesikhumba nomdlavuza wesikhumba, abantu abaningi bazama ukuthola uvithamini D wabo kweminye imithombo.

Ngidinga uvithamini D ongakanani?

Inani levithamini D olidingayo usuku ngalunye lincike eminyakeni yakho yobudala. Amanani anconyiwe, kumayunithi aphesheya (IU), angama-

• Ukuzalwa kuya ezinyangeni eziyi-12: 400 IU
• Izingane ezineminyaka eyi-1-13: 600 IU
• Intsha eneminyaka eyi-14-18: 600 IU
• Abantu abadala iminyaka engu-19-70: 600 IU
• Abantu abadala abaneminyaka engama-71 nangaphezulu: 800 IU
• Abesifazane abakhulelwe nabancelisayo: 600 IU

Abantu abasengozini enkulu yokuntuleka kukavithamini D bangadinga okuningi. Buza kumhlinzeki wakho wezempilo ukuthi udinga malini.

Yini ebangela ukuntuleka kukavithamini D?

Ungantula uvithamini D ngezizathu ezahlukahlukene:

• Awutholi uvithamini D owanele ekudleni kwakho
• Awumunci uvithamini D owanele ekudleni (inkinga ye-malabsorption)
• Awutholi ukuchayeka okwanele ekukhanyeni kwelanga.
• Isibindi noma izinso zakho azikwazi ukuguqula uvithamini D abe yimo esebenzayo emzimbeni.
• Uthatha imithi ephazamisa amandla omzimba wakho wokuguqula noma ukumunca uvithamini D

Ngubani osengozini yokushoda kukavithamini D?

Abanye abantu basengozini enkulu yokushoda kwevithamini D:

• Izinsana ezinceliswe ibele, ngoba ubisi lomuntu luwumthombo ompofu kavithamini D. Uma uncelisa, nikeza usana lwakho isengezo esingu-400 IU sikavithamini D nsuku zonke.
• Abantu abadala asebekhulile, ngoba isikhumba sakho asenzi i-vitamin D lapho sivezwa yilanga ngendlela efanelekile njengoba wawusemncane, futhi izinso zakho azikwazi ukuguqula uvithamini D usesimweni salo esisebenzayo.
• Abantu abanesikhumba esimnyama, esinamandla amancane okukhiqiza uvithamini D elangeni.
• Abantu abanezinkinga ezifana nesifo sikaCrohn noma isifo se-celiac abangawaphathi kahle amafutha, ngoba uvithamini D udinga amafutha ukuze amunce.
• Abantu abanesisindo sokukhuluphala, ngoba amafutha abo omzimba abophezela ku-vitamin D othile futhi akuvimbele ukuthi kungene egazini.
• Abantu abaye bahlinzwa esiswini ngokudlula
• Abantu abane-osteoporosis
• Abantu abanesifo esingapheliyo sezinso noma sesibindi.
• Abantu abane-hyperparathyroidism (i-hormone eningi kakhulu elawula izinga le-calcium lomzimba)
• Abantu abane-sarcoidosis, isifo sofuba, i-histoplasmosis, noma esinye isifo se-granulomatous (isifo esine-granulomas, amaqoqo amaseli abangelwa ukuvuvukala okungapheli)
• Abantu abane-lymphomas ethile, uhlobo lomdlavuza.
• Abantu abathatha imishanguzo ethinta u-vitamin D metabolism, njenge-cholestyramine (umuthi we-cholesterol), imishanguzo yokulwa nokubanjwa, i-glucocorticoids, imishanguzo yokubulala imishanguzo, kanye nemithi ye-HIV / AIDS.

Khuluma nomhlinzeki wakho wezokunakekelwa kwempilo uma usengozini yokushoda kwevithamini D. Kukhona ukuhlolwa kwegazi okungalinganisa ukuthi uvithamini D omningi kangakanani emzimbeni wakho.

Yiziphi izinkinga ezibangelwa ukushoda kukavithamini D?

Ukushoda kukavithamini D kungaholela ekulahlekelweni kwesisindo samathambo, okungaba nomthelela ekuqotheni kwamathambo nakwephuka (amathambo aphukile).

Ukushoda kakhulu kukavithamini D nakho kungaholela kwezinye izifo. Ezinganeni, kungadala ama-rickets. Ama-Rickets yisifo esingajwayelekile esidala ukuthi amathambo athambe futhi agobe. Izinsana nezingane zase-Afrika zaseMelika zisengozini enkulu yokuthola ama-rickets. Kubantu abadala, ukushoda kakhulu kwe-vitamin D kuholela e-osteomalacia. I-Osteomalacia ibangela amathambo abuthakathaka, ubuhlungu bamathambo, nobuthakathaka bemisipha.

Abaphenyi bacwaninga i-vitamin D ngokuxhuma kwayo okungenzeka kube nezimo eziningana zezokwelapha, kufaka phakathi isifo sikashukela, umfutho wegazi ophakeme, umdlavuza, nezimo zokuzivikela komzimba njenge-multiple sclerosis. Badinga ukwenza ucwaningo oluningi ngaphambi kokuba baqonde imiphumela ye-vitamin D kulezi zimo.

Ngingathola kanjani uvithamini D omningi?

Kukhona ukudla okumbalwa ngokwemvelo okune-vitamin D ethile ngokwemvelo:

• Izinhlanzi ezinamafutha njenge-salmon, i-tuna, ne-mackerel
• Isibindi senkomo
• Ushizi
• Amakhowe
• Izikhupha zamaqanda

Ungathola futhi uvithamini D ekudleni okuqinisiwe. Ungahlola amalebula okudla ukuthola ukuthi ngabe ukudla kune-vitamin D. Ukudla okuvame ukufaka i-vitamin D kufaka phakathi

• Ubisi
• Izinhlamvu zokudla kwasekuseni
• ijusi yewolintshi
• Eminye imikhiqizo yobisi, efana neyogathi
• Iziphuzo zeSoy

UVitamin D ungama-multivitamin amaningi. Kukhona nezengezo zikavithamini D, zombili kumaphilisi noketshezi lwezingane.

Uma unesifo se-vitamin D, ukwelashwa kunama-supplements. Buza kumhlinzeki wakho wezokunakekelwa kwempilo mayelana nokuthi udinga ukuthatha malini, udinga ukuyithatha kangaki, nokuthi udinga ukuyithatha isikhathi esingakanani.

Ingabe i-vitamin D eningi ingaba yingozi?

Ukuthola uvithamini D omningi kakhulu (owaziwa ngokuthi uvithamini D ubuthi) kungaba yingozi. Izimpawu zobuthi zifaka isicanucanu, ukuhlanza, ukungathandi ukudla, ukuqunjelwa, ubuthakathaka nokwehlisa isisindo. Ukuvithamini D okweqile kungalimaza izinso. Uvithamini D omningi futhi uphakamisa izinga le-calcium egazini lakho. Izinga eliphakeme le-calcium yegazi (i-hypercalcemia) lingadala ukudideka, ukudideka, nezinkinga ngesigqi senhliziyo.

Izimo eziningi zobuthi bukavithamini D zenzeka lapho umuntu esebenzisa ngokweqile izengezo zikavithamini D. Ukuchayeka ngokweqile elangeni akubangeli ubuthi bukavithamini D ngoba umzimba ulinganisela inani lale vithamini elikhiqizayo.