Izizathu ezi-5 Ulahlekelwa yiVitamin D Ngethuba lokumisa isikhashana

Isiqingatha kwisibini kwisithathu kubasetyhini kwiqela leminyaka ye-menopausal abanalo i-vitamin D. Ukuba uwela kwelinye lamaqela asemngciphekweni wale mpahla, khuluma nomboneleli wakho wezonyango malunga neendlela zokwandisa ukungenisa kwakho i-vitamin D.

Oogqirha bangenza uvavanyo lwegazi lwe-vitamin D ukujonga ukuba unobunini be-vitamin D obunako. Ukuba ungekho, ufanele uthethe nodokotela wakho malunga nezongezelelo ze-vitamin D kunye neenguqu kwiindlela zakho zokuphila, njengokufumana ukukhanya kwelanga okukhuselekileyo, okuya kukhulisa amazinga akho e-vitamin D.

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Ukungabikho kwelanga lokuboniswa kwelanga

Abasetyhini abazibophelela entloko ukuya enontsheni, nokuba zizathu zezenkolo okanye zenkcubeko okanye ngokukhetha, zithola ukukhanya okungakumbi kwelanga, eyona nto ibona i-vitamin D.

Ukuba uhlala uzigubungele, sebenze ngaphakathi, ungabikho ncinane, okanye ukuba uhlala kwindawo esenyakatho, njengeNew England okanye i-Alaska, amathuba okuba awufumani ngokwaneleyo i-vitamin D. Cinga ukusebenzisa i-vitamin D eyongezelelweyo ukuba wakho umniki-zonyango uyavuma. Unokuxoxa ngeendlela ezikhuselekileyo zokuzibeka kwilanga kunye nodokotela wakho.

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Umdala kwixesha

Njengoko sikhulile, isikhumba sethu asikwazi ukuvelisa i-vithamini D ekukhanyeni kwelanga, kwaye iintso zethu azikwazi ukucwangcisa i-vithamini ibe yifomu efanelekileyo. Ukudibanisa nokutyekela ukuhlala ngaphakathi, ukuguga kungakhokelela kumanqanaba aphantsi kakhulu e-vitamin D. Abantu abadala abadala, ngakumbi abo abaneminyaka engama-60 nangaphezulu, badla ngokufuneka bancedise ukungenisa kwabo i-vitamin D ukufumana okwaneleyo ukukhusela impilo yeethambo.

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Amaninzi amaninzi

Ukugqithisa kakhulu kunxulumene namazinga amaninzi aphantsi kwe-vithamini D. Oku kuncipha kungenxa yokutyeba kweeseli ezinamafutha ukuxhoma kwi-vitamin. I-Vitamin D i-fat.

Ukuba ukhuluphele, kubalulekile ukuba uqaphele ukuba le nto inokuthi "ibambelele" yakho vithamini D. Ukulahlekelwa isisindo kukhulula i-vitamin D kwisistim sakho. Njengoko usebenza ukugawula iipounds, unokufuna ukukhulisa i-vitamin D yakho kunye nezongezelelo okanye ukutya okunotyebileyo kwe-vitamin D, njengemveliso yobisi oluqiniweyo kunye nosanhlamvu.

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Isikhumba somnyama

Abantu abanekhanda elimnyama bane-melanin eninzi , eyanciphisa amandla esikhumba okwenza i-vitamin D yelanga. Nangona aba bantu bengenakukwazi ukutshisa ilanga, banako ukuphumeza ekukhanyeni kwelanga zibe yi-vitamin D, bebashiya engozini enkulu yokunqongophala kwamavithamini. Ukuba unesikhumba esimnyama, xela ugqirha wakho malunga nokuba ungadinga i-vitamin D.

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Iimeko Zonyango Ezijongene Nokunakwa Kwemveliso

Ezinye izifo zonyango zibangelwa i-malabsorption enamafutha, okuphazamisa amandla akho okusebenzisa i-vitamin D. Kufuneka kubekho inani elithile lamathambo emathunjini ukufumana kunye nokuxubusha i-vitamin D, nangona usenelilanga. Abantu abaneemeko ezinjengesifo sikaCrohn, izifo ze-celiac, ezinye iintlobo zesifo sesibindi, kunye ne-cystic fibrosis, kwakunye nalabo baye bahlinzwa ukucima iinxalenye zesisu kunye nesisu (kuqukwa nophando lokulahleka kwesisindo), kufuneka bathethe nodokotela malunga isidingo sokufumana i-vitamin D.