Ngingakanani i-vitamin D okufanele ngiyithathe?

Ukuphila kahle

Cishe uke wezwa ukubaluleka kokuthola uvithamini D wakho, kepha uyazi ukuthi yini? Futhi ungayithola kanjani eceleni kwelanga? Futhi kungani kubaluleke kangaka. Qhubeka ufunde.

UVitamin D uvithamini oncibilika njengamafutha isikhumba esikhiqizayo lapho sivezwa ukukhanya kwe-ultraviolet. Okunye ukudla nezithasiselo nakho kunevithamini D. I-Vitamin D ibalulekile ekutholeni i-calcium nokwakha amathambo anempilo, aqinile. Kuyadingeka futhi ekuphatheni amazinga kashukela egazini, ukulwa nesifo senhliziyo, ukulawula ama-hormone nokwenza ngcono imizwa, nokusiza ngokugxila nokukhumbula.

Ngazi kanjani ukuthi nginesifo se-vitamin D?

Ukuntuleka kukavithamini D kusho ukuthi umzimba awunawo uvithamini owanele futhi kungenzeka ukuthi awusebenzi kahle ngenxa yawo. Cishe abantu abangama-40% e-United States bangaba nezinga eliphansi likavithamini D. Abantu abanamathoni esikhumba amnyama futhi abesifazane abakhulelwe ingahle ithambekele ikakhulukazi ekuntulekeni.

Ukushoda kukavithamini D kungadalwa izinto eziningi, kufaka phakathi:

• Ukukhanya kwelanga akwanele
• Ukudla okungenayo i-vitamin
• Izimo ezithile zezokwelapha
• Imithi ethile
• Isikhumba esimnyama
• Ukugqoka isikrini selanga esiningi kakhulu

Ukuntuleka ku-vitamin D kungakhuphula ubungozi bokuthuthukisa ezinye izimo zempilo, ngakho-ke kubalulekile ukuthi wazi ezinye zezimpawu zokuxwayisa. Nazi ezinye zezimpawu ezivame kakhulu ezingavela ekubeni ne-vitamin D ephansi:

• Ukukhathazeka
• Ukukhathala okungapheli
• Ukucindezeleka
• Inkinga yokulala
• Ukuvuvukala nokuvuvukala
• Amathambo abuthakathaka noma aphukile
• Ubuthakathaka

Uma udokotela wakho ecabanga ukuthi untula uvithamini D, angayalela ukuhlolwa kwegazi ukukuqinisekisa. Ukuhlolwa kwegazi kukala uhlobo olujikelezayo lukavithamini D emzimbeni obizwa nge-25-hydroxy vitamin D, noma i-25 (OH) D. Uma amazinga akho egazi ephansi, udokotela wakho angancoma ukwengezwa.

Ufuna intengo engcono kakhulu ku-vitamin D?

Bhalisela izexwayiso zamanani kavithamini D bese uthola ukuthi intengo ishintsha nini!

Thola izexwayiso zentengo

Ngingakanani i-vitamin D okufanele ngiyithathe?

Umuntu ojwayelekile ongenakho ukushoda kufanele athathe umthamo wansuku zonke okungenani wama-600 amayunithi wamazwe omhlaba (IU) ka-vitamin D, ngokusho Imithi Yale . Kodwa-ke, inani levithamini D umuntu okufanele alithathe lixhomeke ebudaleni bakhe, izimpawu zomuntu ngamunye, umlando wezokwelapha, kanye nempendulo ekuthatheni ivithamini.

Abantu abangaphezu kweminyaka engama-70 nabesifazane abaya esikhathini bangadinga ngaphezu kwe-600 IU. Njengoba abantu bekhula, isikhumba sabo sikhiqiza uvithamini D omncane, okusho ukuthi bazodinga ukwengezwa.

Abesifazane abakhulelwe nabantu abanezimo ezithile zezempilo eziphazamisa ukumuncwa kukavithamini D — njengesifo se-celiac noma i-cystic fibrosis - badinga ukudla okuphezulu nsuku zonke okungaphezu kwama-600 IU. Ungathatha uvithamini D nganoma yisiphi isikhathi sosuku. Noma kunjalo, kungakuhle kakhulu ukuwathatha ngamafutha athile okudla aqhamuka ekudleni okufana namantongomane noma imbewu ngoba kuncibilikile amafutha.

Abaningi odokotela futhi ochwepheshe bezempilo batusa ukuthatha imithamo emincane kavithamini D ngokuhamba kwesikhathi ukubuyisa amazinga. Kubantu abadala, lokhu kungasho ukudla okuphezulu kukavithamini D kwama-1,500-2,000 IUs. Ukweqiwa okuphezulu okusondele ku-10,000 IU kungadingeka kubantu abathile abane-osteoporosis noma ezinye izimo ezifanayo. Kodwa-ke, ukuthatha imithamo ephezulu kavithamini D (okungukuthi, i-40,000 IU) kungadala ubuthi bukavithamini D kanye nezinye izinkinga zempilo. Kubalulekile ukukhuluma nodokotela wakho ngomthamo ofanele kuwe.

Ingabe ngithatha uvithamini D omningi ngokweqile?

Noma ukuthatha uvithamini D kunezinzuzo eziningi zezempilo, kungenzeka ukuthi uthathe kakhulu. Uvithamini D ubuthi, noma i-hypervitaminosis D, kungadala i-calcium egazini (i-hypercalcemia) futhi kuholele ebuhlungwini bamathambo, isicanucanu, ukuhlanza noma izinkinga zezinso.

Nalu uhlu lwemiphumela emibi ejwayelekile umuntu angahlangabezana nayo ngokuthatha uvithamini D omningi:

• Ukukhathala
• Ukuchama ngokweqile
• Ukuphelelwa isifiso sokudla
• Ukwehla kwesisindo
• Isicanucanu
• Ubuthakathaka

Eminye imishanguzo ingahlangana nevithamini D. Ukuphuza ama-steroid kungaphazamisa indlela umzimba osebenzisa ngayo uvithamini. I-cholestyramine yokwehlisa isidakamizwa se-cholesterol kanye ne-orlistat yesisindo sokulahla isisindo kungavimba amandla omzimba okuthola uvithamini D. Eminye imishanguzo ingakhuphula namazinga kavithamini D.

Uhlobo luni lwevithamini D okufanele ngiluthathe?

Kunezinhlobo ezimbili ezihlukene zikavithamini D. I-Vitamin D2 (i-ergocalciferol) ivela kakhulu ekudleni okutshalwe ezitshalweni njengamakhowe akhulelwe ku-UV, noma ukudla okuqinisiwe nezithako zokudla. Uvithamini D3 (cholecalciferol) uvela ezilwaneni nakwizithasiselo. Uzothola i-D3 ngamafutha enhlanzi, ibhotela, isibindi, namaqanda amaqanda.

UVitamin D uyatholakala ngefomu lokungezelela njengoketshezi, ithebhulethi, noma i-capsule. Abanye odokotela bazonikeza ngisho nemijovo kavithamini D. I-D2 imele idinge incwadi kadokotela ukuze uyithole, kanti i-D3 itholakala kakhulu ekuthengeni ngaphezu kwe-counter. Kukhona impikiswano mayelana nokuthi i-D2 inamandla kune-D3; Ukufuna iseluleko kwezokwelapha kuyindlela engcono kakhulu yokuqinisekisa ukuthi uthola ifomu elifanele kanye nomthamo owudingayo.

Uhlobo oluhle kakhulu lwevithamini D ongalusebenzisa njengesengezo yi-D3; noma kunjalo, i-D2 yamukelekile, kusho uTod Cooperman, MD, umsunguli we UmsebenzisiLab . I-D3 mancane amathuba okuthi ibangele amaphutha ekuhlolweni kwegazi, futhi amanani aphezulu angaphakamisa amazinga kangcono. Ngokuya kokwakhiwa, iziphuzo namaphilisi ngokuvamile akulungile (yize, sithole eminye imikhiqizo enganikeli amanani abhalwe kumalebula). Engikukhethayo kungamaconsi oketshezi, njengoba ungakwazi ukulungisa kalula umthamo. Futhi, ungayibeka ngqo ekudleni noma esiphuzweni, okufanele sikukhumbuze ukuthi uvithamini D, oncibilikiswa ngamafutha, kufanele athathwe nokudla okuqukethe amafutha ukwenza ngcono ukumuncwa.

Ezinye izindlela zokuthola uvithamini D owanele

Kunezinye izindlela zokuthola uvithamini D ngale kokuthatha nje ibhekwa. Ukushiswa yilanga kuwumthombo omuhle kakhulu kavithamini D, kanjalo nokudla okuningi.

Ukuchitha imizuzu eyi-10 kuye kwengama-20 elangeni kuyanikeza Ama-IU ayi-1,000-10,000 kavithamini D. Isikhathi okufanele usichithe elangeni kanye nenani lama-IU ozolithola lizohluka ngesizini, lapho uhlala emhlabeni, nokuthi isikhumba sakho simnyama kangakanani. Akunandaba ukuthi ukuphi, isikhathi esifushane elangeni osichitha nsuku zonke kufanele singadalulwa ukuze umzimba wakho ukwazi ukwamukela ukukhanya ngokwanele.

Zama ukufaka ukudla okunothe uvithamini D ekudleni kwakho, futhi. Nazi ezinye izinketho:

• Izinhlanzi ezinamafutha (njenge-salmon, i-halibut, ama-sardine, i-tuna, ne-whitefish) zinovithamini D omningi.
• Amanye amakhowe, njenge-portobello ne-maitake, anezinga elifanele likavithamini D, ikakhulukazi uma etshalwe kusetshenziswa ukukhanya kwe-UV.
• I-United States iqinisa ubisi ngevithamini D. Noma kunjalo, ubisi oluhlaza luyaziwa ukuthi luba novithamini D ngokwemvelo. Kungaba nokuhlushwa okuphezulu kwezakhamzimba.

Ukubonana nodokotela nini

Ukuba nokushoda kukavithamini D kungabangelwa noma kubangelwe izimo ezinzima zempilo. UVitamin D usiza umzimba ukuthi umunce i-calcium, i-magnesium ne-phosphorus, okubalulekile ekugcineni amathambo enempilo. Ukushoda kungaholela ekumungeni okwanele kwe-calcium okungadala i-osteoporosis, i-osteopenia, noma i-rickets ezinganeni.

Ama-rickets angaba yingozi empilweni yethambo yezingane ngoba ibangela amathambo athambile nokukhubazeka kwamathambo. I-Osteomalacia iyisimo esifanayo kodwa kubantu abadala, okuholela kwesinye isikhathi ukuwa namathambo aphukile okunzima ukuphola. Nge-osteoporosis, amathambo aba mncane ngakho-ke maningi amathuba okuthi aphule noma abangele izingqinamba zokuma.

Kwesinye isikhathi, ukuntula uvithamini D akubangelwa nje ukungatholi ukukhanya kwelanga okwanele. Izimo ezithile zempilo zithinta ukuthi umzimba umunca noma usebenze kanjani uvithamini. Izifo zezinso nezesibindi zinganciphisa inani le-enzyme edingwa umzimba ukusebenzisa uvithamini D. Isifo seCeliac, isifo sikaCrohn, ne-cystic fibrosis konke kubangela amathumbu ukuthi amunce uvithamini D. omncane Ngisho nokukhuluphala ngokweqile kungaholela ekushodeni ngoba amangqamuzana anamafutha gcina uvithamini D, ukugcine kungasetshenziswa kalula.

Ubuhlungu bamathambo nobuthakathaka bemisipha kungaba uphawu lokuthi sekuyisikhathi sokubona udokotela. Ukushoda kukaVitamin D nakho kungadala ezinye izimpawu ezifana ukudana , ukukhathala, isifuba somoya, ngisho ukungasebenzi kahle kwe-erectile . Ukufuna izeluleko zobuchwepheshe ngokubonisana nodokotela kuyindlela engcono yokuthola ukuthi uyakudinga yini ukwengezelwa noma cha. Uma welulekwa ngumhlinzeki wezokunakekelwa kwempilo ukuthi athathe i-vitamin D, kungenzeka ukuthi wonge imali ku-D2 noma i-D3 kadokotela onekhadi lokonga i-Rx nge-SingleCare.