Kulephera kwa Vitamini D

Zamkati

• Chidule
• Kodi kusowa kwa vitamini D ndi chiyani?
• Chifukwa chiyani ndimafunikira vitamini D ndipo ndimapeza bwanji?
• Kodi ndifunika vitamini D wochuluka motani?
• Nchiyani chimayambitsa kusowa kwa vitamini D?
• Ndani ali pachiwopsezo cha kusowa kwa vitamini D?
• Kodi kusowa kwa vitamini D kumabweretsa mavuto otani?
• Kodi ndingapeze bwanji vitamini D wochulukirapo?
• Kodi vitamini D wambiri ingakhale yovulaza?

Chidule

Kodi kusowa kwa vitamini D ndi chiyani?

Kulephera kwa Vitamini D kumatanthauza kuti simukupeza vitamini D wokwanira kuti mukhale wathanzi.

Chifukwa chiyani ndimafunikira vitamini D ndipo ndimapeza bwanji?

Vitamini D amathandiza thupi lanu kuyamwa calcium. Calcium ndi imodzi mwazinthu zomangira mafupa. Vitamini D imathandizanso mumanjenje, minofu, komanso chitetezo chamthupi.

Mutha kupeza vitamini D m'njira zitatu: kudzera pakhungu lanu, zakudya zanu, komanso zowonjezera. Thupi lanu limapanga vitamini D mwachilengedwe mukakhala padzuwa. Koma kuwonekera kwambiri padzuwa kumatha kubweretsa ukalamba pakhungu ndi khansa yapakhungu, anthu ambiri amayesa kutenga vitamini D kuchokera kwina.

Kodi ndifunika vitamini D wochuluka motani?

Kuchuluka kwa vitamini D komwe mumafunikira tsiku lililonse kumadalira msinkhu wanu. Zomwe analimbikitsa, m'mayunitsi apadziko lonse lapansi (IU), ndi

• Kubadwa kwa miyezi 12: 400 IU
• Ana zaka 1-13: 600 IU
• Achinyamata 14-18 zaka: 600 IU
• Akuluakulu zaka 19-70: 600 IU
• Akuluakulu azaka 71 kapena kupitilira apo: 800 IU
• Amayi oyembekezera ndi oyamwitsa: 600 IU

Anthu omwe ali pachiwopsezo chachikulu cha kuchepa kwa vitamini D atha kufunanso zina. Funsani wothandizira zaumoyo wanu za kuchuluka kwa zomwe mukufuna.

Nchiyani chimayambitsa kusowa kwa vitamini D?

Mutha kukhala ndi vitamini D wopanda zifukwa zosiyanasiyana:

• Simupeza vitamini D wokwanira pazakudya zanu
• Simumamwa vitamini D wokwanira kuchokera pachakudya (vuto la malabsorption)
• Simumapeza kuwala kokwanira ndi dzuwa.
• Chiwindi kapena impso zanu sizingasinthe vitamini D kukhala mawonekedwe ake mthupi.
• Mumamwa mankhwala omwe amalepheretsa thupi lanu kusintha kapena kuyamwa vitamini D

Ndani ali pachiwopsezo cha kusowa kwa vitamini D?

Anthu ena ali pachiwopsezo chachikulu cha kuchepa kwa vitamini D:

• Makanda oyamwitsa, chifukwa mkaka waumunthu umakhala wopanda vitamini D. Ngati mukuyamwitsa, perekani khanda lanu vitamini 400 D tsiku lililonse.
• Achikulire achikulire, chifukwa khungu lanu silipanga vitamini D mukamayatsidwa ndi dzuwa mofanana ndi nthawi yomwe mudali achichepere, ndipo impso zanu sizimatha kusintha vitamini D kukhala mawonekedwe ake.
• Anthu omwe ali ndi khungu lakuda, lomwe silingathe kupanga vitamini D kuchokera padzuwa.
• Anthu omwe ali ndi zovuta monga matenda a Crohn kapena matenda a celiac omwe sagwira mafuta moyenera, chifukwa vitamini D imafunikira mafuta kuti atenge.
• Anthu omwe ali ndi kunenepa kwambiri, chifukwa mafuta awo amamangirira vitamini D ena ndipo amalepheretsa kulowa m'magazi.
• Anthu omwe adachitidwa opaleshoni ya m'mimba
• Anthu omwe ali ndi matenda otupa mafupa
• Anthu omwe ali ndi matenda a impso kapena chiwindi.
• Anthu omwe ali ndi hyperparathyroidism (mahomoni ochulukirapo omwe amalamulira kashiamu wamthupi)
• Anthu omwe ali ndi sarcoidosis, chifuwa chachikulu, histoplasmosis, kapena matenda ena a granulomatous (matenda omwe ali ndi ma granulomas, magulu am'magazi amayamba chifukwa cha kutupa kosatha)
• Anthu omwe ali ndi ma lymphomas, mtundu wa khansa.
• Anthu omwe amamwa mankhwala omwe amakhudza mavitamini D kagayidwe kake, monga cholestyramine (mankhwala a cholesterol), mankhwala oletsa kulanda, glucocorticoids, mankhwala oletsa antifungal, ndi mankhwala a HIV / AIDS.

Lankhulani ndi omwe amakuthandizani ngati muli pachiwopsezo cha kusowa kwa vitamini D. Pali kuyezetsa magazi komwe kumatha kudziwa kuchuluka kwa vitamini D mthupi lanu.

Kodi kusowa kwa vitamini D kumabweretsa mavuto otani?

Kulephera kwa Vitamini D kumatha kubweretsa kutayika kwa mafupa, komwe kumathandizira kufooka kwa mafupa ndi mafupa (mafupa osweka).

Kulephera kwakukulu kwa vitamini D kumatha kubweretsanso matenda ena. Kwa ana, zimatha kuyambitsa ma rickets. Rickets ndi matenda osowa omwe amachititsa mafupa kukhala ofewa ndi kukhotetsa. Makanda ndi ana aku Africa aku America ali pachiwopsezo chachikulu chotenga rickets. Akuluakulu, kuchepa kwambiri kwa vitamini D kumabweretsa osteomalacia. Osteomalacia imayambitsa mafupa ofooka, kupweteka kwa mafupa, komanso kufooka kwa minofu.

Ofufuzawa akuphunzira za vitamini D pazotheka kulumikizana ndi zovuta zingapo zamankhwala, kuphatikiza matenda ashuga, kuthamanga kwa magazi, khansa, komanso matenda amthupi monga multiple sclerosis. Ayenera kuchita kafukufuku wambiri asanamvetsetse momwe vitamini D imathandizira pazifukwa izi.

Kodi ndingapeze bwanji vitamini D wochulukirapo?

Pali zakudya zochepa zomwe mwachilengedwe zimakhala ndi vitamini D:

• Nsomba zamafuta monga saumoni, tuna, ndi mackerel
• Chiwindi cha ng'ombe
• Tchizi
• Bowa
• Mazira a mazira

Muthanso kupeza vitamini D kuchokera kuzakudya zolimba. Mutha kuwona zolemba kuti mudziwe ngati chakudya chili ndi vitamini D. Zakudya zomwe nthawi zambiri zimawonjezera vitamini D zimaphatikizaponso

• Mkaka
• Maphala am'mawa
• msuzi wamalalanje
• Zinthu zina zamkaka, monga yogati
• Soy amamwa

Vitamini D ili ndi ma multivitamini ambiri. Palinso mavitamini D owonjezera, onse m'mapiritsi komanso madzi a ana.

Ngati muli ndi vuto la vitamini D, mankhwalawa amakhala ndi zowonjezera. Funsani wothandizira zaumoyo wanu za kuchuluka kwa zomwe muyenera kutenga, kuchuluka kwa nthawi yomwe muyenera kuzitenga, komanso kutalika kwake.

Kodi vitamini D wambiri ingakhale yovulaza?

Kupeza vitamini D wambiri (wotchedwa vitamini D kawopsedwe) kungakhale kovulaza. Zizindikiro za kawopsedwe zimaphatikizapo kunyoza, kusanza, kusowa chakudya, kudzimbidwa, kufooka, ndi kuonda. Mavitamini D owonjezera amathanso kuwononga impso. Kuchuluka kwa vitamini D kumakwezanso mulingo wa calcium m'magazi anu. Kuchuluka kwa calcium yamwazi (hypercalcemia) kumatha kuyambitsa chisokonezo, kusokonezeka, komanso mavuto ndi mayimbidwe amtima.

Matenda ambiri a vitamini D amachitika munthu wina akagwiritsa ntchito mavitamini D owonjezera. Kutentha kwambiri dzuwa sikuyambitsa mavitamini D poyizoni chifukwa thupi limachepetsa kuchuluka kwa vitamini ameneyu.