Ukwelashwa okungcono kakhulu okuqinisekisiwe kokuntuleka kwevithamini D, nendlela yokukhulisa uvithamini D ngokushesha ngangokunokwenzeka?

Ukwelashwa okungcono kakhulu okuqinisekisiwe kokuntuleka kwevithamini D

Uma sikhuluma ngokuntuleka kwevithamini D, kufanele sikuthathe ngokungathi sína ngoba kungase kubangele ukuvela kwezifo ezimbi kakhulu.
Kulesi sihloko, sizobuyekeza ezinye izindlela zokwelapha ezifakazelwe ezingasiza ekwelapheni ukuntula kwe-vitamin D:

1. Yidla izinhlanzi ezinamafutha:
Izinhlanzi ezinamafutha, njenge-tuna, i-salmon, ne-cod, ziqukethe inani elikhulu likavithamini D.
Ngakho-ke, kunconywa ukudla lezi zinhlanzi njalo ukuze kuthuthukiswe izinga levithamini emzimbeni.

2. Izithako zokudla:
Uma amanani anele kavithamini D engatholakali ngokudla, izithasiselo zokudla okunomsoco zingathathwa ukuze kunxeshezelwe ukuntula kwayo.
Izithako ze-Vitamin D zitholakala ngezinhlobo ezahlukene kanye nokugxila, njenge-vitamin D2 ne-vitamin D3.

3. Ukuchayeka elangeni:
Ukukhanya kwelanga kuwumthombo wemvelo kavithamini D.
Ngakho-ke, kunconywa ukuba kuvezwe elangeni eliqondile imizuzu engu-10-15 nsuku zonke, ngesikhathi lapho ilanga liphakeme kakhulu esibhakabhakeni, ukuze ugweme ukushisa kwelanga.

4. Ukudla okuqiniswe nge-Vitamin D:
Kukhona ukudla okunezinga elithuthukisiwe likavithamini D, njengezinhlobo ezithile zobisi, iyogathi, nokusanhlamvu okuqinisiwe.
Lokhu kudla kufanele kufakwe ekudleni kwakho ukukhulisa izinga lamavithamini.

5. Bonana nodokotela:
Uma uhlushwa izimpawu zokushoda kwe-vitamin D, njengamathambo abuthakathaka nokukhathala njalo, kufanele uthintane nodokotela.
Uzokwenza izivivinyo ezidingekayo ukuze athole izinga levithamini emzimbeni wakho futhi akuqondise ekwelashweni okufanele.

Ngingayandisa kanjani i-vitamin D ngokushesha ngangokunokwenzeka?

I-Vitamin D ibhekwa njengenye yamavithamini abalulekile empilweni yomzimba, njengoba idlala indima enkulu ekuthuthukiseni impilo yamathambo namazinyo, ukuqinisa amasosha omzimba, nokunciphisa ingozi yezifo ezingapheli.
Kodwa ngezinye izikhathi, ukuntuleka kwevithamini D kungase kwenzeke emzimbeni, okudinga ukwandisa ukudla kwawo ukuze kuzuzwe ibhalansi enempilo.

Nazi ezinye izindlela ongazilandela ukwandisa uvithamini D ngokushesha ngangokunokwenzeka:

1. Ukuchayeka ezibanini ze-ultraviolet: Ilanga lingenye yemithombo ebaluleke kakhulu kavithamini D. Vezwa elangeni eliqondile imizuzu eyi-15-30 nsuku zonke ukuze ushukumise umzimba wakho ukuba ukhiqize uvithamini D ngokwemvelo.
   Ungakhohlwa ukusebenzisa i-sunscreen uma isikhathi sokuchayeka siside.
2. Yidla ukudla okunothe ngovithamini D: Uthola uvithamini D ngobuningi obuhle ezinhlanzini ezinamafutha njenge-mackerel ne-salmon, kanye nasemafutheni esibindi se-cod.
   Kungase kusebenze ukuthatha isipuni samafutha esibindi se-cod nsuku zonke ukunxephezela ngokuphawulekayo ukushoda kwevithamini D emzimbeni.
3. Ukudla okuqiniswe ngovithamini D: Ungazuza ekudleni okuqiniswe ngovithamini D, njengobisi oluqinisiwe neyogathi, ukuze ukwandise ukuthatha kwakho le vithamini.
   Xuba ubisi oluqinile noma olusekelwe ezitshalweni neyogathi ukuze wengeze uvithamini D ekudleni kwakho ngendlela ejabulisayo nemnandi.
4. Khulisa ukusetshenziswa kwakho kwe-vitamin C: Abanye abacwaningi bakholelwa ukuthi i-vitamin C ingasiza ukumunca uvithamini D kangcono.
   Ngakho-ke, khulisa ukudla kwakho okunothe ngovithamini C njengamawolintshi, ulamula, ama-strawberry namakiwi, futhi ukwenze kube yingxenye yokudla kwakho kwansuku zonke.
5. Bonana nodokotela wakho: Uma unokungabaza ngokuntuleka kwevithamini D emzimbeni wakho, kungcono ukubonana nodokotela wakho.
   Udokotela angase enze ukuhlolwa kwegazi ukuze alinganise izinga likavithamini D emzimbeni, futhi uma ukushoda kuqinisekiswa, angase atuse ukuthatha izithako zokudla okunomsoco ezinovithamini D.

Kuyini ukwelashwa kokuntuleka okukhulu kwevithamini D?

1. Ukukhuthaza ukuchayeka elangeni: Ukuchayeka njalo nangokufanele elangeni kungenye yezindlela ezibaluleke kakhulu zokwelapha ukuntula uvithamini D.
   Kutuswa ukuchayeka elangeni imizuzu eyi-15-20 ngosuku phakathi kuka-XNUMX ekuseni no-XNUMX ntambama, lapho ukuqina kwemisebe yelanga kukhulu kakhulu.
   Ukuchayeka elangeni njalo kungashukumisa umzimba wakho ukuba ukhiqize uvithamini D ngokwemvelo.
2. Ukuthatha izithako zokudla okunomsoco: Uma kungekho ukuchayeka ngokwanele elangeni noma ubunzima bokuthola inani elifanele levithamini ekudleni, izithako ezinomsoco ezinovithamini D zingathathwa ngemva kokubonisana nodokotela.
   Lezi zithako ziyindlela ephumelelayo yokukhulisa amazinga kavithamini D emzimbeni.
3. Yidla ukudla okunothe ngovithamini D: Amazinga kavithamini D angathuthukiswa ngokufaka ukudla okucebile kuwo ekudleni.
   Phakathi kwalokhu kudla kungashiwo izinhlanzi ezinamafutha njenge-salmon ne-tuna, izikhupha zamaqanda, namakhowe aqiniswe ngovithamini D.
   Kungcono ukubonana nesazi sokudla okunempilo ukuze uthole iseluleko ngenani elifanele likavithamini D ongamthatha nsuku zonke.
4. Ukuqapha Amazinga E-Vitamin D: Ukuhlolwa komjikelezo wokuphila kunconywa ukuhlola amazinga e-Vitamin D emzimbeni.
   Ngokusekelwe emiphumeleni yokuhlolwa, udokotela uzokwazi ukunquma izinga lokuntuleka kwevithamini D futhi anikeze izinqubo zokwelashwa ezifanele kanye nemithamo yokwengeza edingekayo.
5. Ukucabangela izici zomuntu siqu: izici zomuntu ngamunye zomuntu ngamunye kufanele zicatshangelwe lapho kwenziwa uhlelo lokwelapha lokuntuleka kukavithamini D.
   Izidingo zomuntu zamavithamini nezithako zokudla ziyahlukahluka kuye ngeminyaka, ubulili, nesimo sempilo esijwayelekile.

Kunini lapho ukuntula kwe-vitamin D okukhulu?

I-Vitamin D iyivithamini ebalulekile empilweni yomzimba, njengoba idlala indima ebalulekile ekuthuthukiseni impilo yamathambo nemithambo yegazi.
Nokho, abantu abaningi bahlushwa ukuntuleka kwaleli vithamini emizimbeni yabo, ikakhulukazi kwezinye izindawo lapho ilanga lingekho khona.
Ngezansi uhlu lwezimpawu ezibonisa ukuntula kakhulu kwe-vitamin D:

1. Ubuhlungu bethambo nomhlane:
   Abantu abanokuntula okukhulu kwe-vitamin D bangase bazwe ubuhlungu obuhlangene namathambo, ikakhulukazi ezindaweni ezingaphansi kwengcindezi efana nomhlane namadolo.
2. Ukubanjwa nokundindizela kobuso nezandla:
   Uma izinga le-calcium emzimbeni liphansi kakhulu ngenxa yokuntuleka kukavithamini D, kungase kuvele ukuquleka ebusweni nasezandleni.
3. Ubuthakathaka bemisipha nokukhathala okuvamile:
   Abanye abantu baba buthakathaka kwemisipha nomuzwa wokukhathala njalo lapho bentula kakhulu i-vitamin D.
4. I-osteoporosis kanye nama-rickets ezinganeni:
   Uma kushiywe kungalashwa, ukushoda kwe-vitamin D kungaholela ekwakhiweni kwamathambo kubantu abadala kanye nama-rickets ezinganeni.
5. Ezinye izingozi zempilo:
   Ukuntuleka okukhulu kwevithamini D kungase kube nezinye izingozi zempilo, njengokwanda kwamathuba okutheleleka kanye nesimiso sokuzivikela komzimba esibuthakathaka.

Kuthatha isikhathi esingakanani ukuthi uvithamini D ukhule?

Uma uhlushwa ukuntuleka kwevithamini D emzimbeni wakho, ungase uzibuze ukuthi kuthatha isikhathi esingakanani ukuthi le vithamini inyukele ezingeni elidingekayo emzimbeni.
I-Vitamin D ingenye yamavithamini abalulekile adingwa umzimba womuntu, njengoba isiza ekumunceni i-calcium ne-phosphorus, futhi ikhuthaza impilo yamathambo namazinyo.
Ngenhlanhla, kunezindlela zokwandisa izinga likavithamini D emzimbeni.

1. Imithamo ephezulu ye-vitamin D:
   Esimeni sokuntuleka okukhulu kwe-vitamin D, imithamo ephezulu yezithako ezingeziwe iyanconywa.
   Isibonelo, uma izinga lakho le-vitamin D lingaphansi kuka-12 ng/ml, ungathatha i-Vitamin D 50000 kanye ngesonto amaviki angu-6-8.
   Kubalulekile ukuqaphela ukuthi kufanele uthintane nodokotela wakho ngaphambi kokuthatha noma yiziphi izithasiselo.
2. Umthelela wemithamo ephezulu:
   Kumele kuqashelwe ukuthi i-vitamin D ngesilinganiso se-50000 mg iqala ukusebenza phakathi nezinyanga ezingu-2-3 ukukhokhela ukuntuleka kwamavithamini emzimbeni.
   Khumbula, kuthatha isikhathi eside ukuthi uvithamini D ukhuphuke ngemva kokuqala ukusebenzisa izithasiselo.
   Isikhathi sokuqala komphumela wokuphakama sincike kuzinga lokwehla kanye nezici zomuntu ngamunye.
3. Izinto ezithinta i-vitamin D ephezulu:
   Kunezici eziningana ezingase zibe nomthelela lapho izinga likavithamini D emzimbeni wakho likhuphuka.
   Phakathi kwalezi zici indlela ukuntuleka kwamavithamini ekuqaleni kwakuguquguquka ngayo nokuthi izithasiselo ezisetshenziswayo zisebenza kanjani.
   Izithako zikavithamini D zingase zithathe izinyanga ezimbili noma ezintathu, futhi mhlawumbe isikhathi eside, ukuze umphumela wazo emzimbeni ubonakale.
   Kufanele uthintane nodokotela ukuze anqume umthamo ofanele kanye nobude besikhathi.
4. Gwema i-overdose:
   Kufanele kuqashelwe ukuthi ukuthatha imithamo eyeqile ye-vitamin D kungase kuholele ebusheni be-vitamin D.
   Lesi simo saziwa nangokuthi i-hypervitaminosis D futhi siyisimo esiyivelakancane kodwa esingaba khona uma uthatha inani eliningi levithamini.
   Ngakho-ke, kufanele uthintane nodokotela ngaphambi kokuthatha noma yimiphi imithamo ephezulu.

Ngamafuphi, kuthatha isikhathi ukuthi izinga likavithamini D likhuphuke emzimbeni.
Kungcono ukubonana nodokotela ukuze unqume umthamo ofanele kanye nesikhathi esifanele ongasidinga ukuze ukhulise izinga likavithamini D emzimbeni wakho.
Ngaso sonke isikhathi khumbula ukuthi ukulinganisela kuyisihluthulelo futhi ugweme ukuthatha ama-vitamin overdose.

Yiziphi izifo ezibangelwa ukuntuleka kwevithamini D?

I-Vitamin D ingenye yezakhi ezibalulekile ezidingwa imizimba yethu.
Idlala indima ebalulekile empilweni yamathambo, ukuzivikela komzimba, neminye imisebenzi yomzimba.
Uma unesifo sokushoda kwe-vitamin D emzimbeni wakho, ungase ubhekane nezifo eziningi nezimpawu ezihlobene nalokhu kuntuleka.
Ngakho-ke, sethula kuwe kulolu hlu izifo ezithile ezibangelwa ukushoda kwe-vitamin D:

1. I-Osteoporosis:
   I-osteoporosis ingenye yezifo ezivamile ezingase zenzeke ngenxa yokuntuleka kwe-vitamin D.
   Uma izinga likavithamini D liphansi emzimbeni, ukwakheka nokuqiniswa kwamathambo kuba nzima.
   Lokhu kungase kubangele amathambo abuthaka futhi ashwabene kanye nengozi eyengeziwe yokuphuka.
2. Izifo ezihlangene:
   Ucwaningo lubonisa ukuthi ukuntuleka kwevithamini D kungase kuhlotshaniswe nokuvela kwezinye izifo ezihlangene njenge-rheumatoid arthritis.
   Kungase kwandise ingozi yokuvuvukala kanye nezimpawu ezimbi kakhulu kubantu abanokuntuleka kwe-vitamin D.
3. Ukucindezeleka:
   Kunobudlelwano phakathi kokuntuleka kwevithamini D nokucindezeleka.
   Ochwepheshe bakholelwa ukuthi uvithamini D unomthelela ekukhiqizeni amakhemikhali ebuchosheni ahambisana nemizwa nenjabulo.
   Ngakho-ke, abantu abanokushoda kwe-vitamin D bangase babe nezimpawu zokucindezeleka noma izimpawu zabo zingase zande uma benokuntula kwe-vitamin D.
4. Ukukhathala nokukhathala:
   Amazinga aphansi kavithamini D emzimbeni angaholela emizweni yokukhathala njalo nokukhathala.
   Ukuzizwa ukhathele ngokweqile futhi ungakwazi ukwenza imisebenzi yansuku zonke kungase kube uphawu lokuntuleka kwevithamini D emzimbeni.
5. Ukucindezeleka nokukhathazeka:
   Olunye ucwaningo lubonisa ukuthi ukuntula kwe-vitamin D kungase kuhlotshaniswe namazinga akhulayo okucindezeleka nokukhathazeka.
   I-Vitamin D ibalulekile ekukhiqizeni amazinga afanele amakhemikhali obuchopho ahambisana nokuphumula nokuzola.

Ngazi kanjani ukuthi ngintula uvithamini D ngaphandle kokuhlolwa?

Kusukela ebusika lapho izinsuku ezimpunga nezina zishintshana, kuba nzima ukuthola ukukhanya kwelanga kwemvelo okwanele.
Ukukhanya kwelanga kuwumthombo oyinhloko kavithamini D emzimbeni wakho.
Ngakho-ke, ungase untule kule vithamini ebalulekile.
Ngenhlanhla, kunezimpawu ezithile ezibonisa ukuntula kwevithamini D emzimbeni wakho.
Ngaphandle kwesidingo sokwenza ukuhlolwa kwegazi.

Nazi ezinye izimpawu ezingabonisa ukuntula kwe-vitamin D:

1. Izigameko zezifo ezivamile:
Uma ubona ukuthi ugula njalo, ungase ube nokuntuleka kwevithamini D.
Lokhu kungase kubonise isimiso somzimba sokuzivikela ezifweni esibuthakathaka, esithembele kuvithamini D ukuqinisa izivikeli mzimba zakho.

2. Ukukhathala nokukhathala:
Uma uhlala uzizwa ukhathele futhi ukhathele, kungase kube ngenxa yokuntuleka kwevithamini D.
Ukukhathala okungapheli kanye nokukhathala kuyizimpawu ezivamile zokuntuleka kwaleli vithamini.
Uma unokuntuleka kwe-vitamin D okungalashwa, ekugcineni kungaholela ekuwohlokeni kwempilo yamathambo, njenge-osteoporosis kubantu abadala kanye nama-rickets ezinganeni, kanye nemiphumela emibi kwabesifazane abakhulelwe.

3. Ubuhlungu emathanjeni nasemaphethelweni:
Uma uzwa ubuhlungu emathanjeni nasemaphethelweni, lokhu kungase kube uphawu lokuntuleka kwevithamini D.
Ngokusho kochwepheshe, ubunzima bokunyakaza lapho uvuka, ikakhulukazi ebusika, kungase kuhlobene nokuntuleka kwaleli vithamini.

4. Isikhumba esomile nokuguga ngaphambi kwesikhathi:
Uma unesikhumba esomile noma uqaphela izimpawu zokuguga ngaphambi kwesikhathi ezifana nemibimbi nokuwohloka, kungase kube nokuntuleka kwevithamini D emzimbeni wakho.
I-Vitamin D ibalulekile ekugcineni isikhumba esinempilo futhi esiza ekuvimbeleni izimpawu zokuguga ngaphambi kwesikhathi.

Ingabe imijovo kavithamini D ingcono kunamaphilisi?

I-Vitamin D iyisakhi esibalulekile somzimba onempilo.
Idlala indima ebalulekile ekulawuleni amazinga e-calcium ne-phosphorus emzimbeni, ukukhuthaza amathambo namazinyo anempilo, ukusekela amasosha omzimba, nokuqinisa imizwa.
Kuyaziwa ukuthi ukuntuleka kwevithamini D kungaholela ezinkingeni zempilo ezingapheli.

Lapho othile etholakala entula uvithamini D, angase azibuze ukuthi iyiphi indlela yokuyithatha engcono kakhulu: amaphilisi noma imijovo?

Awukho umehluko obalulekile phakathi kwemijovo namaphilisi omlomo mayelana nokusebenza kahle ekunxephezeleni ukuntula uvithamini D emzimbeni.
Bobabili basebenzela ukuthuthukisa amazinga ale vithamini emzimbeni futhi bagcine ibhalansi yayo.
Izizathu zokusebenzisa uhlobo ngalunye ziyahlukahluka kuye ngesimo somuntu ngamunye.

Abantu abahlushwa ukuntuleka okukhulu kwevithamini D noma abanezimpawu ezinamandla bangakhetha ukujova, okungenani esikhathini sokuqala sokwelashwa, lapho umthamo omkhulu wevithamini ulethwa khona ngqo emzimbeni.
Umjovo we-Alfacalcidol (uhlobo oludume kakhulu lomjovo kavithamini D) uvame ukusetshenziselwa ukwelapha ukuntuleka kwe-calcium egazini nezinye izifo zamathambo.

Ngokuqondene nabantu abanokuntuleka kwevithamini D kancane kuya kokumaphakathi futhi abangenazo izimpawu ezinzima, ukuphuza amaphilisi engeziwe kungase kwanele.
Kunconywa ukunquma umthamo ofanele we-supplement ngokusho kwezincomo zikadokotela noma usokhemisi onguchwepheshe.
Amaphilisi angaqukatha ukwakheka okuhlukene kwevithamini, okufana ne-50,000 IU kuthebhulethi eyodwa.

Ukwelashwa okushesha kakhulu kokuntuleka kwevithamini D ngamakhambi

Abantu abaningi bangase bahlupheke ngenxa yokuntuleka kwe-Vitamin D emizimbeni yabo, futhi bafuna indlela yemvelo esheshayo yokuyelapha.
Ukuthola uvithamini D emakhambi, kunezindlela eziningi ezingazanywa.
Kulesi sihloko, sizobuyekeza amakhambi kanye nezithako zokudla okunomsoco eziqukethe uvithamini D futhi zisize ekwelapheni ukuntula kwayo.

1. Imbewu ye-Acacia victoria: Imbewu ye-Acacia victoria iqukethe iphesenti eliphezulu likavithamini D.
   Ingabiliswa ngamanzi futhi iphuze inkomishi eyodwa nsuku zonke ukuze ithole izinzuzo zayo.
2. Ijusi yewolintshi: Ijusi yewolintshi nayo iqukethe uvithamini D.
   Ingafakwa ekudleni kwansuku zonke ukwandisa izinga le-vitamin D emzimbeni.
3. Amakhambi agcwele uvithamini D: Kunamakhambi amaningi anezinga eliphezulu likavithamini D, njenge-parsley, i-coriander, i-mint, ne-sage.
   Lawa makhambi angafakwa ekudleni kwakho kwansuku zonke ukuze uthole okuningi ezinzuzweni zawo.
4. Ilanga: Ukuchayeka elangeni eliqondile kuyindlela engokwemvelo yokuthola uvithamini D.
   Ungathatha uhambo oluncane uhambe phandle ekuseni kakhulu noma ngemva kokushona kwelanga ukuze uthole isabelo sakho sale vithamini ebalulekile.
5. Izithako zokudla okunomsoco: Ubisi lwesoya nezinye izithako ezinomsoco ziqukethe uvithamini D, futhi zingasetshenziswa njengezinye izindlela zokwandisa izinga laleli vithamini emzimbeni.
6. Ukudla okunomsoco: Kubalulekile futhi ukunakekela ukufaka ukudla okunothe ngovithamini D ekudleni kwakho kwansuku zonke.
   Faka phakathi nezinhlanzi ezinamafutha njenge-saumoni, i-tuna nama-sardine ekudleni kwakho, futhi usebenzise imikhiqizo yobisi enevithamini.