Yini ku-Vitamin D? Izinzuzo ze-Vitamin D Nokuntuleka

Ivithamini D ivithamini encibilika ngamafuthakuyinto Umzimba wethu uthola le vithamini elangeni. Kuyadingeka ukuqinisa amathambo namazinyo, ukugcina ukusebenza kwamasosha omzimba, nokwenza lula ukumuncwa kwe-calcium ne-phosphorus. Abantu abaningi emhlabeni nasezweni lethu bathola ukuntula uvithamini D ngenxa yezizathu ezahlukahlukene. I-Vitamin D iwukuphela kwevithamini ekhiqizwa umzimba wethu lapho uchayeke elangeni. Nokho, ikhona enanini elilinganiselwe lokudla. Ngakho-ke, "Kuyini ku-Vitamin D?" I-Vitamin D itholakala ekudleni kwasolwandle okufana ne-salmon, i-herring, i-sardines, i-tuna, ama-shrimp, ama-oyster, nokudla okufana nobisi, amaqanda, iyogathi namakhowe.

Iyini i-Vitamin D?

I-Vitamin D, isakhi esibalulekile empilweni yethu, iyi-secosteroid encibilika ngamafutha esiza ekuqinisekiseni ukumuncwa kwe-calcium ne-phosphate emathunjini. Ngokungafani namanye amavithamini, atholakala ekudleni okumbalwa kakhulu. Ikhiqizwa ngumzimba ngokwawo lapho ibekwe elangeni.

I-Vitamin D iyadingeka ukuze kusekelwe izinqubo ezihlukahlukene zomzimba:

• I-calcium, i-magnesium, ukumuncwa kanye nokulawulwa kwe-phosphate
• Ukuqina, ukukhula kanye nokulungiswa kabusha kwamathambo
• Ukuthuthukiswa nokulungiswa kabusha kwamaselula
• umsebenzi wokuzivikela komzimba
• Ukusebenza kwemizwa nemisipha

Izinhlobo ze-Vitamin D

Kunezinhlobo ezimbili kuphela ze-vitamin D.

• I-Vitamin D2: I-Vitamin D2, eyaziwa nangokuthi i-ergocalciferol, itholakala ekudleni okuqinisiwe, ukudla kwezitshalo, kanye nezithasiselo.
• I-Vitamin D3: I-Vitamin D3, eyaziwa nangokuthi i-cholecalciferol, itholakala ekudleni okuqinile nokudla kwezilwane (inhlanzi, amaqanda, nesibindi). Iphinde ikhiqizwe ngaphakathi emzimbeni wethu lapho isikhumba sichayeka ekukhanyeni kwelanga.

Kungani I-Vitamin D Ibalulekile?

I-Vitamin D ingeyomndeni wamavithamini ancibilikayo, ahlanganisa amavithamini A, D, E no-K. La mavithamini amuncwa kangcono emafutheni futhi agcinwe esibindini nasezicubu ze-adipose. Ukukhanya kwelanga kuwumthombo wemvelo we-vitamin D3. Imisebe ye-UV evela elangeni iguqula i-cholesterol esikhumbeni sethu ibe uvithamini D3. I-D3 iphumelela ngokuphindwe kabili ekukhuphuleni amazinga egazi likavithamini D kunefomu le-D2.

Indima eyinhloko kavithamini D emzimbeni i-calcium ve i-phosphorus ukuphatha amazinga. Lawa amaminerali amathambo anempilo kubalulekile ngoba Ucwaningo lubonisa ukuthi uvithamini D uqinisa amasosha omzimba futhi angase anciphise ingozi yesifo senhliziyo neminye imidlavuza. Amazinga aphansi kavithamini D anengozi yokubangela ukuphuka kwamathambo, isifo senhliziyo, i-multiple sclerosis, imidlavuza ehlukahlukene ngisho nokufa.

Ungayithola Kanjani I-Vitamin D ELangeni

Imisebe ye-Ultraviolet B (UVB) ekukhanyeni kwelanga inesibopho sokuguqula i-cholesterol esikhumbeni ibe uvithamini D. Ukuchayeka elangeni imizuzu engu-2 kuya kwengu-3, izikhathi ezimbili kuya kwezi-20 ngesonto, kwanele ukuba umuntu onesikhumba esikhanyayo akhiqize uvithamini D. Labo abanesikhumba esimnyama kanye nabantu abadala badinga ukuchayeka kakhudlwana elangeni ukuze bathole amanani anele kavithamini D. 

• Shiya isikhumba sakho siveziwe usuku lonke: Midday isikhathi esingcono kakhulu sokuthola ukukhanya kwelanga, ikakhulukazi ehlobo. Emini, ilanga liphakeme kakhulu futhi imisebe ye-UVB inamandla kakhulu. 

• Umbala wesikhumba uthinta ukukhiqizwa kwevithamini D: Abantu abanesikhumba esimnyama bane-melanin eningi kunabantu abanesikhumba esikhanyayo. I-melanin ivikela isikhumba emonakalweni wokukhanya kwelanga. Isebenza njenge-sunscreen yemvelo. Ngenxa yalesi sizathu, laba bantu badinga ukuhlala elangeni isikhathi eside ukuze imizimba yabo ikhiqize uvithamini D.

• Ukukhiqiza uvithamini D, isikhumba kufanele sivezwe: I-Vitamin D yenziwa nge-cholesterol esikhumbeni. Lokhu kusho ukuthi isikhumba kufanele sivezwe inani elanele lokukhanya kwelanga. Abanye ososayensi bathi cishe ingxenye yesithathu yesikhumba sethu idinga ukuchayeka elangeni.

• I-sunscreen ithinta ukukhiqizwa kwe-vitamin D: Olunye ucwaningo luye lwathola ukuthi ukusetshenziswa kokhilimu belanga abane-SPF 30 noma ngaphezulu kunciphisa ukukhiqizwa kwevithamini D emzimbeni cishe ngo-95-98%.

Izinzuzo Vitamin D

• Iqinisa amazinyo namathambo

I-Vitamin D3 isiza ukulawula nokumunca i-calcium. Idlala indima ebalulekile empilweni yamazinyo namathambo.

• Iqinisa amasosha omzimba

Enye yezinzuzo ezibaluleke kakhulu zikavithamini D indima yayo ekuvikeleni nasekuqiniseni amasosha omzimba. Ikhuthaza ukukhiqizwa kwama-T-cell. Isekela impendulo yokuzivikela komzimba ngokumelene namagciwane, amagciwane kanye nesikhunta abangela izifo ezihlukahlukene ezifana nomkhuhlane kanye nomkhuhlane.

• Ivimbela ezinye izinhlobo zomdlavuza

I-Vitamin D3 isiza ukuvimbela ukuthuthukiswa kwezinhlobo ezithile zomdlavuza. I-Vitamin D ilungisa futhi ivuselele amangqamuzana, enciphisa ukukhula kwezimila ezinomdlavuza, ikhuthaze ukufa kwamangqamuzana anomdlavuza, futhi inciphise ukwakheka kwemithambo yegazi ezimila.

• Ithuthukisa ukusebenza kobuchopho

Kukhona ama-vitamin D receptors ebuchosheni nasemgogodleni. I-Vitamin D idlala indima ekwenzeni kusebenze futhi kungasebenzi ukuhlanganiswa kwama-neurotransmitters kanye nokukhula nokulungisa izinzwa.

• kuthuthukisa imizwa

I-Vitamin D ilungele ukudangala kwesizini okwenzeka ngesikhathi esibandayo nesimnyama sasebusika. Kuthinta kahle amazinga e-serotonin, i-hormone elawula isimo sengqondo ebuchosheni. 

• Isiza ukunciphisa umzimba

Ucwaningo lubonisa ukuthi uvithamini D uyasiza ekunciphiseni isisindo. Lokhu kungenxa yokuthi i-vitamin D3 isiza ukugcina amazinga amafutha omzimba ephansi.

• Yehlisa ingozi ye-rheumatoid arthritis

Njengoba enye yezinzuzo ze-vitamin D igcina amasosha omzimba futhi iwagcina esebenza kahle, ukuntula kwawo kuholela ekuthuthukisweni kwe-rheumatoid arthritis. Ukuthatha uvithamini D kunciphisa ubunzima kanye nokuqala kwalesi sifo nezinye izifo ezizimele.

• Yehlisa ingozi yesifo sikashukela sohlobo 2

Ucwaningo lwakamuva lubonisa ukuxhumana phakathi kokuntuleka kwevithamini D kanye nokungazweli kwe-insulin emzimbeni kanye nesifo sikashukela sohlobo 2. Ukwenyusa izinga likavithamini D emzimbeni kunqoba ukumelana ne-insulin, okungase kuvimbele ukukhula kohlobo 2 lwesifo sikashukela.

• kwehlisa umfutho wegazi

Abantu abanomfutho wegazi ophakeme batholakale benamazinga aphansi kavithamini D. Ukukhulisa amazinga kavithamini D kungasiza ukwehlisa umfutho wegazi. 

• Kunganciphisa ingozi yesifo senhliziyo

Ukushoda kwe-Vitamin D kuyisici esiyingozi ekuthuthukisweni komfutho wegazi ophakeme, isifo senhliziyo, ukwehluleka kwenhliziyo eqinile, isifo se-peripheral artery, unhlangothi kanye nesifo senhliziyo. Ukuthuthukisa amazinga kavithamini D kunciphisa ingozi yokuba nesifo senhliziyo.

• Ikhulula izimpawu ze-multiple sclerosis

Ucwaningo lubonisa ukuthi i-vitamin D inganciphisa ingozi yokuthola i-MS. Kulabo abane-multiple sclerosis, isifo lapho amasosha omzimba ehlasela isimiso sezinzwa esiyinhloko, uvithamini D ukhulula izimpawu futhi ubambezela nokukhula kwesifo.

Izinzuzo ze-Vitamin D esikhumbeni

• Ivimbela ukuguga ngaphambi kwesikhathi kwesikhumba.
• Inciphisa izifo zesikhumba.
• Isekela ukuphulukiswa kwe-psoriasis ne-eczema.
• Ithuthukisa ukubukeka kwesikhumba.

I-Vitamin D inenzuzo ezinweleni

• Isheshisa inqubo yokukhula kwezinwele.
• Ivimbela ukuchitheka.
• Iqinisa izinwele.

Ingabe i-vitamin D iyancipha?

Obunye ubufakazi bubonisa ukuthi ukuthola i-vitamin D eyanele kungakhuphula ukuncipha kwesisindo futhi kunciphise amafutha omzimba. Njengoba inani le-vitamin D emzimbeni lihlala lifana lapho isisindo silahlekile, amazinga akhuphuka ngempela. Ucwaningo lubonisa ukuthi uvithamini D angamisa ukwakheka kwamangqamuzana amafutha amasha emzimbeni. Iphinde ivimbele ukugcinwa kwamangqamuzana amafutha. Ngakho, kunciphisa ngokuphumelelayo ukuqoqwa kwamafutha.

Yini Eku-Vitamin D?

• Uhlobo lwenhlanzi

I-Vitamin D itholakala kakhulu ekudleni kwasolwandle. Ngokwesibonelo; uhlobo lwenhlanzi Kungumthombo omkhulu we-vitamin D. I-100-gram yokuphakelwa kwe-salmon iqukethe phakathi kuka-361 no-685 IU kavithamini D.

• i-herring ne-sardine

I-Herring ingenye yemithombo emihle ye-vitamin D. Ukunikezwa kwe-100-gram kunikeza i-1.628 IU. Inhlanzi yesardine iwukudla okuqukethe uvithamini D. Ukuphakelwa okukodwa kuqukethe ama-272 IU.

I-halibut ve i-mackerel Izinhlanzi ezinamafutha, njengezinhlanzi ezinamafutha, zihlinzeka nge-600 kanye ne-360 IU ye-vitamin D ngokuphakelwa ngakunye, ngokulandelana.

• amafutha esibindi se-cod

amafutha esibindi se-codIwumthombo omuhle kakhulu kavithamini D. Kukhona cishe ama-1 IU ku-450 ithisipuni. Ithisipuni elilodwa (4.9 ml) lamafutha esibindi liqukethe inani eliphezulu likavithamini A. Ukusebenzisa i-vitamin A ngokweqile kungaba yingozi. Ngakho-ke, kufanele uqaphele uma usebenzisa amafutha esibindi se-cod.

• i-tuna ekheniwe

Abantu abaningi bakhetha i-tuna ekheniwe ngenxa yokunambitheka kwayo nendlela yokuyibeka kalula. I-100-gram ye-tuna iqukethe ama-236 IU kavithamini D.

• ukhwathu

ukhwathuIwuhlobo lwembaza ehlala emanzini anosawoti. Imnandi, inekhalori ephansi futhi inomsoco. Igramu eyi-100 ye-oyster yasendle iqukethe ama-320 IU kavithamini D.

• Imfene

ImfeneIhlinzeka nge-152 IU kavithamini D futhi inamafutha aphansi.

• Isikhuphasha seqanda

Amaqanda awukudla okuhle okunomsoco futhi angumthombo omuhle kavithamini D. I-egg yolk evela ezinkukhu ezikhuliswe epulazini iqukethe i-18-39 IU ye-vitamin D, engeyona inani eliphezulu kakhulu. Kodwa-ke, izinga lamaqanda ezinkukhu ezihamba ngaphandle elangeni liphakeme izikhathi ezingu-3-4.

• amakhowe

Ngaphandle kokudla okuqiniswe nge-vitamin D, amakhowe Iwukuphela komthombo wesitshalo kavithamini D. Njengabantu, isikhunta sihlanganisa le vithamini lapho sichayeka ekukhanyeni kwe-UV. Isikhunta sikhiqiza uvithamini D2, kuyilapho izilwane zikhiqiza uvithamini D3. I-100-gram yezinye izinhlobo ingaqukatha kufika ku-2.300 IU kavithamini D.

• ubisi

Ubisi lwenkomo olunamafutha agcwele luwumthombo omuhle kakhulu kavithamini D kanye ne-calcium. Kokubili i-vitamin D ne-calcium kubalulekile ekwakheni amathambo aqinile. Ingilazi yobisi inikeza i-98 IU, noma cishe u-24% wesidingo sansuku zonke sikavithamini D. Ungaphuza okungenani ingilazi eyodwa yobisi ekuseni noma ngaphambi kokuyolala nsuku zonke.

• Iyogathi

Iyogathi Iwumthombo omuhle we-calcium ne-vitamin D. Futhi iqukethe amagciwane amahle amathumbu asiza ukugaya. Ngakho-ke, kubantu abakhuluphele abanezinkinga zamathumbu, ukudla iyogathi kunenzuzo. Ingilazi yeyogathi inikeza cishe u-80 IU, noma u-20% wesidingo sansuku zonke. 

• Um-alimondi

Um-alimondiKuyinadi elinempilo eliqukethe i-omega 3, amaprotheni, i-calcium ne-vitamin D. 

Izidingo Zansuku zonke ze-Vitamin D

Abantu abadala abaneminyaka engu-19-70 batuswa ukuthi bathathe okungenani ama-600 IU (15 mcg) kavithamini D ngosuku. Nokho, olunye ucwaningo lubonisa ukuthi umthamo ungahluka kuye ngesisindo somzimba. Ngokusekelwe ocwaningweni lwamanje, ukuthathwa kwansuku zonke kwe-1000-4000 IU (25-100 mcg) kavithamini D kulungele ukuthi abantu abaningi bathole amazinga egazi e-vitamin D enempilo. 

Kuyini Ukuntula I-Vitamin D?

Nakuba iningi lethu limatasa lizifihla ekukhanyeni kwelanga ehlobo, siyakhohlwa ukuthi lokho kukhanya kwelanga kubaluleke kangakanani ezimpilweni zethu nasemizimbeni yethu. Ukukhanya kwelanga kuwumthombo oqondile wevithamini D. Yingakho ibizwa ngokuthi i-sunlight vitamin. Ukushoda kwe-Vitamin D kuvame ngendlela emangalisayo, futhi abantu abaningi ababoni nokuthi bayantula.

Kulinganiselwa ukuthi ukuntuleka kwe-vitamin D kuthinta cishe abantu abayizigidi eziyizinkulungwane ezingu-1 emhlabeni jikelele. Abantu abanesikhumba esimnyama nasebekhulile, kanye nabantu abakhuluphele nabakhuluphele ngokweqile, banamazinga aphansi kavithamini D.

Yini Ebangela Ukuntuleka Kwevithamini D?

Amazinga anganele kavithamini D emzimbeni abangela ukuntuleka kwevithamini D. Ngisho nokukhanya kwelanga okuningi, kuyamangaza ngempela ukuthi ukushoda kwevithamini D kuyinkinga yomhlaba wonke. Izimbangela zokuntuleka kwe-vitamin D zimi kanje:

• Ukukhanya kwelanga okulinganiselwe: Abantu abahlala ezindaweni ezisenyakatho babona ukukhanya kwelanga okuncane. Ngakho-ke, basengozini yokuntuleka kwe-vitamin D. 

• Ukusetshenziswa okunganele kwe-vitamin D: Abantu abadla imifino banamathuba amaningi okuthi badle uvithamini D onganele. Lokhu kungenxa yokuthi imithombo eminingi yemvelo yaleli vithamini itholakala ekudleni kwezilwane.

• Ukuba nesikhumba esimnyama: Abantu abanebala elimnyama basengozini yokuntula uvithamini D. Laba bantu badinga ukuchayeka elangeni izikhathi ezintathu kuya kweziyisihlanu ukuze bakhiqize uvithamini D.

• Ukukhuluphala ngokweqile: Abantu abakhuluphele ngokweqile banamazinga aphansi kavithamini D.

• Ubudala: Ngokukhula, ikhono lomzimba lokuhlanganisa uvithamini D ekuchayekeni elangeni liyehla. Ngakho-ke, abantu abadala bathola amazinga aphezulu okuntuleka kwe-vitamin D.

• Ukungakwazi kwezinso ukuguqula i-vitamin D ibe ifomu elisebenzayo: Ngokukhula, izinso zilahlekelwa amandla azo okuguqula i-vitamin D ibe ifomu layo elisebenzayo. Lokhu kwandisa ingozi yokuntuleka kwe-vitamin D.

• Ukumuncwa okubi: Abanye abantu abakwazi ukumunca uvithamini D owanele. Isifo sikaCrohn, i-cystic fibrosis kanye isifo se-celiac Eminye imithi iphazamisa ikhono lamathumbu lokumunca uvithamini D ekudleni esikudlayo.

• Izimo zezokwelapha nemithi: Izifo zezinso ezingamahlalakhona, i-hyperparathyroidism eyinhloko, izifo ezingelapheki zokwakheka kwe-glaucoma kanye ne-lymphoma ngokuvamile zibangela ukuntuleka kukavithamini D. Ngokufanayo, inhlobonhlobo yezidakamizwa, njengemithi elwa namagciwane, ama-anticonvulsants, ama-glucocorticoids, nezidakamizwa ezisetshenziselwa ukwelapha ingculaza/i-HIV, ikhuthaza ukuwohloka kukavithamini D. Ngakho-ke, kungaholela emazingeni aphansi kavithamini D emzimbeni.

• Ukukhulelwa nokuncelisa: Omama abakhulelwe noma abancelisa ibele badinga uvithamini D owengeziwe kunabanye. Ngoba isitolo somzimba sikavithamini D siyancipha ngesikhathi sokukhulelwa futhi sidinga isikhathi sokukhula ngaphambi kokunye ukukhulelwa.

Izimpawu Zokuntula I-Vitamin D

Ubuhlungu bethambo kanye nobuthakathaka bemisipha yizimpawu ezivame kakhulu zokuntuleka kwevithamini D. Nokho, abanye abantu abanazo izimpawu. Izimpawu zokushoda kwe-vitamin D yilezi:

Izimpawu zokushoda kwe-vitamin D ezinsaneni nasezinganeni

• Izingane ezinovithamini D zisengozini yokuqina kwemisipha, ukuquleka, nobunye ubunzima bokuphefumula.
• Ugebhezi noma amathambo omlenze wezingane ezinokuntuleka okukhulu angase athambile. Lokhu kubangela ukuthi imilenze ibonakale igobile. Baphinde bazwe ubuhlungu bamathambo, ubuhlungu bemisipha, noma ubuthakathaka bemisipha.
• ezinganeni ukunwebeka kwentamoKuthinteka kabi ngenxa yokuntuleka kwevithamini D.
• Ukucasuka ngaphandle kwesizathu kungolunye uphawu lokuntuleka kwevithamini D ezinganeni nasezinsaneni.
• Izingane ezintula uvithamini D zinamazinyo abambezelekile. Ukuntuleka kuthinta kabi ukuthuthukiswa kwamazinyo obisi.
• Ubuthakathaka bemisipha yenhliziyo kuwuphawu lwamazinga aphansi kakhulu kavithamini D.

Izimpawu zokushoda kwe-vitamin D kubantu abadala

• Abantu abadala abanokuntula bazizwa bekhathele kakhulu kanye nezinhlungu ezingacacile.
• Abanye abantu abadala baba nokukhubazeka kwengqondo ngenxa yokuntuleka kwevithamini D.
• Liyagula futhi lingenwa izifo kalula.
• Izinhlungu ezinjengobuhlungu bethambo nomhlane zenzeka.
• Amanxeba emzimbeni alulama kamuva kunokujwayelekile.
• Ukulahlekelwa izinwele ngenxa yokuntuleka kwevithamini D ebonakalayo.

Izifo Ezibangelwa Ukuntuleka Kwe-Vitamin D

Izinkinga zempilo ezilandelayo zingabangelwa ukushoda kwe-vitamin D:

• Isifo sikashukela
• Isifo sofuba
• yamathambo
• Gamba
• i-osteomalacia
• isifo senhliziyo
• schizophrenia nokucindezeleka
• Umdlavuza
• isifo periodontal
• I-Psoriasis

Ukwelashwa Kwe-Vitamin D Ukuntula

Indlela engcono kakhulu yokuvimbela ukushoda kwe-vitamin D ukuthola ukukhanya kwelanga okwanele. Nokho, ukudla okunothe ngovithamini D kufanele kudliwe. Uma lezi zingasebenzi, izithako ze-vitamin D zingathathwa ngeseluleko sikadokotela. Ukushoda kwe-Vitamin D kuphathwa ngale ndlela elandelayo;

• Ukudla ukudla okuqukethe uvithamini D
• uthole ukukhanya kwelanga okwanele
• usebenzisa umjovo we-vitamin D
• ukuthatha isithako se-vitamin D

Iyini i-Vitamin D Excess?

Ukweqisa kwe-Vitamin D, okubizwa nangokuthi i-hypervitaminosis D noma ubuthi bevithamini D, kuyisimo esiyivelakancane kodwa esibucayi esenzeka lapho kunovithamini D oweqile emzimbeni.

Ukweqisa ngokuvamile kungenxa yokuthatha imithamo ephezulu yezithako ze-vitamin D. Ukuchayeka elangeni noma ukudla ukudla okunothe ngovithamini D akubangeli ukweqisa. Lokhu kungenxa yokuthi umzimba ulawula inani likavithamini D elikhiqizwa ngenxa yokuchayeka elangeni. Ukudla nakho akuqukethe amazinga aphezulu kavithamini D.

Umphumela wokweqisa kwe-vitamin D ukunqwabelana kwe-calcium egazini (hypercalcemia), okubangela isicanucanu, ukuhlanza, ubuthakathaka nokuchama njalo. Ukweqile kukavithamini D kungathuthukela ebuhlungwini bamathambo nezinkinga zezinso njengokwakheka kwamatshe e-calcium.

Isidingo esikhulu sansuku zonke esinconyiwe kubantu abadala abanempilo ngu-4.000 IU. Ukuthatha ngaphezu kwaleli nani likavithamini D nsuku zonke kungabangela ubuthi bevithamini D.

Yini Ebangela UVitamin D Ukweqile?

Ukweqisa kubangelwa ukuthatha izithasiselo zikavithamini D kakhulu. 

Izimpawu Zokweqisa kwe-Vitamin D

Ngemva kokuthatha i-vitamin D eningi, okungenani izimpawu ezimbili ezilandelayo zizovela ngemva kwezinsuku ezimbalwa:

• ukukhathala okungachazeki
• I-Anorexia nokuncipha kwesisindo
• Ukuqunjelwa
• umlomo owomile
• Isikhumba esiphuzayo ukubuyela kwesijwayelekile ngemva kokucindezelwa
• Ukoma okwandayo kanye nemvamisa yokuchama
• ikhanda elibuhlungu njalo
• Isicanucanu nokuhlanza
• Ukuncipha kokukhalipha
• Ukudideka kwengqondo kanye nokushoda kokunaka
• ukushaya kwenhliziyo okungajwayelekile
• Ukuncipha kwemisipha
• Izinguquko ekuhambeni
• ukuphelelwa amanzi emzimbeni ngokwedlulele
• Umfutho wegazi ophezulu
• ukukhula kancane
• ubunzima bokuphefumula
• ukulahlekelwa ukwazi okwesikhashana
• Ukuhluleka kwenhliziyo kanye nesifo senhliziyo
• Izinso kanye nokwehluleka kwezinso
• Ukulahlekelwa ukuzwa
• i-tinnitus
• I-pancreatitis (ukuvuvukala kwama-pancreas)
• isilonda esiswini
• I-Coma

Ukwelashwa Ngokweqile kwe-Vitamin D

Ukuze uthole ukwelashwa, kuyadingeka ukuyeka ukuthatha i-vitamin D. Futhi, ukudla kwe-calcium kufanele kulinganiselwe. Udokotela angase futhi anikeze uketshezi olufakwa emthanjeni kanye nemithi efana ne-corticosteroids noma i-bisphosphonates.

I-Vitamin D Ilimaza

Uma ithathwa ngemithamo efanele, i-vitamin D ngokuvamile ibhekwa njengephephile. Kodwa-ke, ukuthatha i-vitamin D eningi kakhulu kwifomu lokwengeza kuyingozi. Izingane ezineminyaka engu-4.000 nangaphezulu, abantu abadala, nabesifazane abakhulelwe nabancelisayo abathatha ngaphezu kwe-9 IU ye-vitamin D ngosuku bangase babe nemiphumela emibi elandelayo:

• Isicanucanu nokuhlanza
• I-Anorexia nokuncipha kwesisindo
• Ukuqunjelwa
• Ubuthakathaka
• Inkinga yokudideka nokunaka
• izinkinga zesigqi senhliziyo
• Amatshe ezinso kanye nokulimala kwezinso

Ubani okungafanele asebenzise i-vitamin D?

Izithako ze-Vitamin D azifanele wonke umuntu. Izithasiselo zingasebenzisana neminye imithi. Abantu abathatha noma yimiphi imithi elandelayo kufanele babonane nodokotela wabo ngaphambi kokuthatha isithasiselo se-vitamin D:

• Izidakamizwa

• I-Phenobarbital ne-phenytoin, ekwazi ukwelapha isifo sokuwa

• I-Orlistat, umuthi wokunciphisa umzimba

• I-Cholestyramine, enganciphisa i-cholesterol

Futhi, ezinye izimo zezokwelapha zandisa ukuzwela kwe-vitamin D. Abantu abananoma yiziphi izimo ezilandelayo kufanele babonane nodokotela ngaphambi kokusebenzisa izithasiselo zikavithamini D:

• i-hyperthyroidism eyinhloko
• Umdlavuza
• i-sarcoidosis
• I-Granulomatous isifo sofuba
• isifo samathambo se-metastatic
• Williams syndrome

Ukufingqa;

I-Vitamin D iyi-secosteroid encibilikayo enamafutha esiza ekumunceni i-calcium, i-magnesium ne-phosphate. Ikhiqizwa ngumzimba uma ibekwe elangeni. Ukudla okuqukethe uvithamini D kutholakala ngamanani amancane. Itholakala ekudleni okufana nezilwane zasolwandle, ubisi, amaqanda, amakhowe. Kunezinhlobo ezimbili ze-vitamin D. I-Vitamin D2 kanye ne-Vitamin D3.

Le vithamini ivimbela umzimba ekuguleni njalo, iqinisa amathambo namazinyo, ivumela umsebenzi wokuzivikela omzimba usebenze. Ukushoda kwe-Vitamin D kungenzeka ngenxa yokungavezwa ngokwanele elangeni noma izinkinga zokumuncwa. Ukuze uvimbele ukuntula, umuntu kufanele abekwe elangeni, adle ukudla okunothe ngovithamini D noma athathe izithasiselo zikavithamini D.

Ukuthatha izithako ze-vitamin D ezingaphezu kuka-4000 IU ngosuku kuyingozi. Kungabangela ukweqisa kwe-vitamin D. Ngenxa yalokho, izimo ezimbi kakhulu zingenzeka.

Izithenjwa: 1, 2, 3, 4