Ukuntuleka kwe-Vitamin D 

Izakhi zikavithamini D zidlala indima ebalulekile ekugcineni amathambo eqinile futhi esekela amasosha omzimba, kodwa izigidi zabantu emhlabeni wonke azinawo amazinga anele alesi sakhi esibalulekile. Le bhulogi ihlola izimbangela, izimpawu, kanye nokwelashwa okusebenzayo kokuntuleka kukavithamini D, kanye nesiqondiso sokugcina unempilo i-vitamin D amazinga ngokudla, izithasiselo, kanye nezinguquko zendlela yokuphila. 

Kuyini Ukuntula I-Vitamin D? 

Ukushoda kwe-Vitamin D kwenzeka lapho umzimba ungenawo amazinga anele alesi sakhi esibalulekile ukugcina impilo enhle. Odokotela bachaza lesi simo ngokuthi sinamazinga kavithamini D egazi angaphansi kuka-20 ng/mL, kuyilapho amazinga aphakathi kuka-21-29 ng/mL athathwa njenganganele. 

Lesi sakhi esibalulekile sidlala indima ebalulekile emisebenzini eminingana yomzimba, ikakhulukazi ekusizeni umzimba ukumunca nokusebenzisa i-calcium ne-phosphorus. Uma amazinga kavithamini D anele, umzimba ungakwazi: 

• Gcoba i-calcium ngokuphumelelayo emithonjeni yezokudla 
• Gcina amaminerali afanele amathambo 
• Sekela umsebenzi wemisipha 
• Nika amandla ukumuncwa okufanele kwe-phosphorus 
• Gcina ukuminyana kwamathambo okunempilo 

Umzimba womuntu uthola i-vitamin D ngemithombo emithathu eyinhloko: ukukhanya kwelanga, ukudla okudlayo, kanye nezithako zokudla. Lapho imisebe ye-ultraviolet evela ekukhanyeni kwelanga ishaya esikhumbeni, ibangela ukukhiqizwa kukavithamini D. Ukudla okuthile, okuhlanganisa inhlanzi, izikhupha zamaqanda, kanye nemikhiqizo eqinisiwe njengobisi nokusanhlamvu, nakho kunikeza lesi sakhamzimba. 

Izimpawu Zokuntula I-Vitamin D 

Okulandelayo ezinye izimpawu ezivamile zokushoda kwe-vitamin D: 

• Izimpawu Zomzimba: 
  • Ukukhathala okuqhubekayo nokukhathala 
  • Ubuhlungu bethambo kanye nobuhlungu 
  • Ubuthakathaka bemisipha, ikakhulukazi ezingalweni ezingaphezulu namathanga 
  • Ukuphola kancane kwesilonda ngemva kokulimala 
  • Ukulahlekelwa izinwele 
  • Isikhumba esiphezulu Ukubukeka 
• Izimpawu Ezihlobene Neurological and Mood: 
  • Ukucindezeleka noma imizwa yokudabuka 
  • Ukuphazamiseka kokulala 
  • Ukwanda kokuzwela ebuhlungu 
  • Izikhonkwane nezinaliti ukuzwa ezandleni noma ezinyaweni 

Izimbangela Zokuntuleka Kwe-Vitamin D 

Izimbangela eziyinhloko zokuncipha kwevithamini D ziwela ezigabeni ezimbili eziyinhloko: ukungadli ngokwanele nokumunca kahle. Abantu abaningi abatholi uvithamini D owanele ngokudla kwabo noma ukukhanya kwelanga, kuyilapho abanye benezimo ezivimbela ukumuncwa okufanele kwalesi sakhi esibalulekile. 

Izimo ezithinta kakhulu amazinga kavithamini D zihlanganisa: 

• Izinkinga Zokugaya: I-Cystic fibrosis, isifo sikaCrohn, nesifo se-celiac kuthinta ukumuncwa kwezakhi 
• Izifo Zezinso Nesibindi: Lezi zimo zinciphisa ikhono lomzimba lokucubungula uvithamini D 
• Izinkinga zangemva kokuhlinzwa: Ukuhlinzwa kokunciphisa umzimba kunganciphisa ukumuncwa kwezakhi 
• Imithi: Imithi ethile, njenge-steroids, izidakamizwa ezinciphisa i-cholesterol, kanye ukuthunjwa imithi, ingaphazamisa ukumuncwa kukavithamini D noma isheshise ukuwohloka kwayo emzimbeni. 

Izingozi Zezingozi 

• Ubudala: Abantu abangaphezu kweminyaka engama-65 banekhono elincishisiwe lokukhiqiza uvithamini D ekukhanyeni kwelanga. 
• Umbala Wesikhumba: Isikhumba esimnyama sidinga ukuchayeka kakhulu elangeni ukuze sikhiqize amazinga anele kavithamini D. 
• Ukukhuluphala: Inkomba yesisindo somzimba ephakeme yehlisa ukutholakala kwevithamini D emzimbeni 
• Izici Zemvelo: Ukuhlala ezindaweni ezinokukhanya kwelanga okulinganiselwe noma ukusebenzisa i-sunscreen eqinile njalo kungase kube nomthelela ekuntulekeni kwe-vitamin D. 

Izinkinga Zokuntula I-Vitamin D 

Imiphumela emibi kakhulu yokuntuleka kwevithamini D ihlanganisa: 

• Ukukhubazeka Kwamathambo: 
  • Kwamathambo kubantu abadala, okuholela ekwandeni kwengozi yokuphuka 
  • I-Osteomalacia, ebangela amathambo abuthakathaka futhi athambile 
  • Ama-rickets ezinganeni, okubangela ukukhubazeka kwamathambo 
• Izinkinga Zezempilo Ezingamahlalakhona: 
  • Ukwanda kwengozi isifo senhliziyo 
  • Amathuba aphezulu ohlobo 1 futhi thayipha 2 sikashukela 
  • Ukungenwa kalula eminye imidlavuza 
  • Ukusebenza kwamasosha omzimba kusengozini 
• Izinkinga ze-Metabolic: 
  • I-hyperparathyroidism yesibili 
  • Kuphazamisekile calcium ukumuncwa 
  • Ukuphazamiseka kwe-phosphorus metabolism 

Sifo 

Odokotela banquma isimo sikavithamini D ngokuhlolwa kwegazi okukhethekile okulinganisa izinhlobo ezithile zalesi sakhi egazini. Ithuluzi lokuxilonga elithembeke kakhulu yi-25-hydroxyvitamin D ukuhlolwa kwegazi, owaziwa nangokuthi ukuhlolwa kwe-25(OH)D, okulinganisa ngokunembile amazinga kavithamini D emzimbeni. 

Nakuba ukuhlola okuvamile kungeyona into evamile, odokotela bangase ba-ode ukuhlolwa kwe-vitamin D ezimweni ezithile, njengabantu abanobuhlungu obungapheli bamathambo, izimo zesistimu ezithinta ukumuncwa kwezakhi, abantu abadala asebekhulile, abantu abachayeka kancane elangeni, noma labo abaphuza imithi ethinta umzimba we-vitamin D. 

Amazinga angaphezu kwama-nanograms angu-30 ngemililitha ngayinye (ng/mL) abhekwa njengefaneleka kakhulu empilweni, kuyilapho ukufundwa phakathi kuka-20-30 ng/mL kubonisa ukuntula. Imiphumela engaphansi kuka-20 ng/mL iqinisekisa ukuntula kwevithamini D okudinga ukunakekelwa kwezokwelapha nokwelashwa. 

Ukwelashwa 

Odokotela ngokuvamile batusa izithasiselo zikavithamini D3 (cholecalciferol) njengendlela yokwelapha eyinhloko, njengoba ucwaningo lubonisa ukuthi zisebenza kangcono kunovithamini D2 ekukhuphuleni amazinga egazi. 

Ukwelashwa okunconyiwe kokuntuleka kwevithamini D kuyehluka kuye ngeminyaka nobulukhuni besimo: 

• Abantu abadala: 6,000 IU nsuku zonke noma 50,000 IU ngesonto amaviki angu-8 
• Izingane: 2,000 IU nsuku zonke amaviki angu-6 
• Izinsana: 8.5 kuya ku-10 micrograms nsuku zonke unyaka wonke 
• Abantu Abasengozini enkulu: 10,000 IU nsuku zonke ekuqaleni 
• Umthamo Wesondlo: 1,000-2,000 IU nsuku zonke ngemva kokuthola amazinga alungile 

Kulabo abanezimo ezithile zempilo noma izici eziyingozi, njenge ukukhuluphala noma ukuphazamiseka kwe-malabsorption, odokotela bangase banikeze imithamo ephezulu yesondlo esukela ku-3,000 kuya ku-6,000 IU nsuku zonke. 

Uzoyibona Nini Udokotela 

Abantu kufanele bahlele isikhathi sokubonana nodokotela wabo uma bebhekana nezimpawu ezingachazeki eziqhubekayo, ikakhulukazi izifo ezivamile noma ubuhlungu bamathambo ngaphandle kwesizathu esisobala. Labo abanezici eziningi zobungozi kufanele baxoxe ngesidingo sokuqapha izinga levithamini D okuvamile nodokotela wabo, ngisho noma bengenazo izimpawu. 

Prevention 

Ukuvimbela ukuntuleka kwevithamini D kudinga indlela ebanzi ehlanganisa ukukhetha kokudla, ukuchayeka elangeni okuphephile, kanye nokwengezwa okufanele lapho kudingekile. Ukudla okunconyiwe kwansuku zonke kuyahlukahluka ngokweminyaka yobudala, abantu abadala abadinga ama-micrograms angu-15 (600 IU) nalabo abaneminyaka engaphezu kuka-71 badinga ama-microgram angu-20 (800 IU). 

Ukudla okunomsoco okunothiswe ekudleni kukavithamini D kungasiza ukugcina amazinga anele. Imithombo yokudla yemvelo ihlanganisa: 

• Izinhlanzi ezinamafutha (i-salmon, i-tuna, i-mackerel) 
• Izikhumba zamaqanda 
• Amakhowe avezwe ekukhanyeni kwe-UV 
• Isibindi senkomo 
• Imifino enamahlamvu efana ne-kale ne-fenugreek 
• Imikhiqizo eqinisiwe (ubisi, okusanhlamvu, ujusi wamawolintshi) 
• Amafutha wesibindi we-Cod 
• Imbewu (imbewu ye-chia, imbewu yesesame) 
• Ushizi we-cheddar, i-Parmesan, i-mozzarella 

Isiphetho  

Ukuqonda izici eziyingozi zomuntu siqu nokuthatha izinyathelo ezisheshayo ngokudla, izinguquko zendlela yokuphila, kanye nesiqondiso sezokwelapha kusiza ukuvimbela ukuntuleka kwevithamini D kanye nezinkinga zakho. Le ndlela, ehlangene nokuhlolwa kwezempilo okuvamile, isekela impilo nempilo yesikhathi eside. 

Imibuzo Evame Ukubuzwa 

1. Ukuntuleka kukavithamini D kuthinta bani? 

Ukuntuleka kwe-Vitamin D kuthinta abantu kuyo yonke iminyaka yobudala kanye nezibalo zabantu. Kusukela ezinganeni ezincela ibele kuye kubantu abadala, lesi simo asikhethi. Ucwaningo lubonisa ukuthi ngisho nodokotela kanye nabantu abahlala ezindaweni ezinelanga bangakwazi ukuthuthukisa amazinga e-vitamin D anganele. 

2. Kwenzekani uma uvithamini D wakho uphansi? 

Amazinga aphansi kavithamini D angabangela izinkinga ezihlukahlukene zezempilo, kuhlanganise: 

Imiphumela esheshayo: 

• Ukukhathala okuqhubekayo 
• Ubuthakathaka bemisipha 
• Ubuhlungu be-Bone 
• Ukwanda kokungenwa yizifo 

3. Ngingalinyusa kanjani izinga lami likavithamini D ngokushesha? 

Amasu amaningana asebenzayo angasiza ukukhulisa amazinga kavithamini D: 

• Thatha izithasiselo njengoba uyalelwe odokotela 
• Chitha imizuzu eyi-15-20 ekukhanyeni kwelanga kathathu ngesonto phakathi kuka-10 am - 2pm 
• Yidla ukudla okunovithamini D okunothile njengezinhlanzi ezinamafutha nemikhiqizo eqinisiwe 
• Cabanga ngezithako zikawoyela wesibindi se-cod 

4. Ubani osengozini enkulu yokuntuleka kukavithamini D? 

Amaqembu asengozini enkulu ahlanganisa: 

• Abantu abangaphezu kweminyaka engama-65 
• Abantu abanesikhumba esimnyama 
• Labo abanokukhanya kwelanga okulinganiselwe 
• Abantu abanokukhuluphala ngokweqile 
• Abantu abanezinkinga zokugaya ukudla 
• Okhulelwe futhi abesifazane abancelisayo 

UDkt. Rita Bhargava

I-PGDID, M.Sc, DE, PhD (Nutrition)
I-Ganga CARE Hospital Limited, eNagpur

Ukuze Ubhukhe Isikhathi, shayela:

+ 91 40-68106529

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