John Myers
IVithamin D inokwakheka eluswini ngoncedo lwemitha ye-UV. Abaninzi bakholelwa ukuba oku kunokuphunyezwa ngokulula nje ngokuchitha ixesha elangeni ngokuthe rhoqo. Kodwa le mfuno iyodwa ayanelanga ukukhusela ukunqongophala kwevithamin D. Izinto ezintlanu eziqhelekileyo eziphazamisayo zinokuthintela ukwakheka kwevithamin D esempilweni kunye neyaneleyo eluswini - nasehlotyeni. Kodwa iindaba ezimnandi zezokuba, unokuphelisa uninzi lwezi zinto ziphazamisayo.
I-Vitamin D idinga ilanga
I-Vitamin D ayiyiyo ivithamini yangempela. Ngapha koko, ngokungafaniyo nezinye iivithamini, akunyanzelekanga ukuba ityiwe kukutya kodwa inokuveliswa ngumzimba ngokwawo.
I-Vitamin D ke ngoko ininzi yodidi lwehomoni kune-vitamin. Ukuvelisa, sifuna kuphela ukukhanya kwelanga (i-UVB radiation) ekhanyisa eluswini lwethu.
Ngoncedo lwale mitha, ebizwa ngokuba yi-provitamin D3 emva koko iveliswa kwi-substance (7-dehydrocholesterol), apho i-cholesterol inokuveliswa khona.
Oku ngoku kuhamba negazi ukuya esibindini, apho liguqulwa libe yi-vitamin D3 yokwenene, ngoku kufuneka isebenze kuphela, enokuthi yenzeke kwizintso.
Imfuno ye-vitamin D ayikaziwa ngokwenene kwaye isaxoxwa ngokushushu. Ngokusemthethweni, ii-micrograms ezingama-20 ngosuku ziyacetyiswa kubantu abadala, ezinye iingcali zicinga ukuba zincinci kakhulu.
Umkhondo usenokuba ngemini yasehlotyeni iimicrogram ezingama-250 zevithamin D zenziwa eluswini – emva kwemizuzu emalunga nama-30, ubuncinci xa uphumile kwaye ukwibhikini/iziqu zokuqubha, ukuze umzimba uphele.
Esi sixa sevithamin D ke akusanyuki, njengoko le yindlela umzimba ozikhusela ngayo kwi-overdose.
Vitamin D - umenzi wemo
I-Vitamin D inoxanduva lwemisebenzi emininzi emzimbeni.
Umzekelo, ivithamin D iyona ndlela ibalaseleyo yokuzikhusela komzimba, ngumkhuseli omkhulu kumhlaza, kunye nenxalenye esebenzayo yalo naluphi na unyango oluchasene nesifo seswekile, isifo sentliziyo, uxinzelelo lwegazi oluphezulu, i-osteoporosis, kunye nesifo sika-Alzheimer.
Ewe kunjalo, ivithamin D inokunyusa umoya kwaye ithobe ukudakumba, ikhulise inkumbulo, kwaye iphucule amandla okufumana izisombululo.
Ukunqongophala kwevithamin D kudla ngokuba noxanduva lwento ebizwa ngokuba yiblues yasebusika, njengoko oku kudla ngokuzibonakalisa ebumnyameni kunye nobuvila bengqondo.
Njengoko kusaziwa, ilanga alifane likhanye ebusika-kwaye xa lenzayo, kuphela isixa esincinci semitha ye-UV efunekayo kukwenziwa kwevithamin D efikelela emhlabeni.
Isincomo esiqhelekileyo sokungena nje elangeni imizuzu engama-20 kabini ngeveki ke akusoloko luncedo - ngakumbi ebusika.
Kodwa kutheni ininzi yabantu abadala kwi-hemisphere esenyakatho ihlupheka ngenxa yokungabikho kwe-vitamin D - kwaye kungekhona ebusika kuphela?
Izinto eziphazamisayo ekubunjweni kwe-vitamin D
Sibonisa izinto ezintlanu ezinokuthi zithintele umzimba wakho ekuveliseni ivithamin D eyaneleyo. Ukuba uyacima okanye ugqithise ezi zinto zintlanu, akukho nto imeleyo kwindlela yokwakheka kwe-vitamin D.
I-sunscreens iyanciphisa / inqanda ukubunjwa kwe-vitamin D
Ngokuphindaphindiweyo, oko kubizwa ngokuba ngamaphulo okuthintela umhlaza wolusu aqinisekisa ukuba akukho mntu unobuganga bokuphuma phandle kwindawo edizzy ehlotyeni ngaphandle kokukhusela ilanga.
Nkqu nabantu abahlala kumazantsi eYurophu banako ukuswela ivithamin D ukuba bahlala befaka iikhrimu ezinento yokukhusela ilanga.
Oku akunyanzelekanga ukuba ibe sisikhuselo-langa esikhethekileyo. Iikhrimu zemini eziqhelekileyo zihlala zinento ephezulu yokukhusela ilanga.
Nangona kunjalo, izinto zokukhusela ilanga zithintela isixa esaneleyo semitha ye-UVB, eyimfuneko ekwenziweni kwevithamin D, ekufikeleleni eluswini.
Ukuba nje intwana yale mitha yemitha ibetha eluswini, ke kuphela kancinci okanye kwimeko embi kakhulu akukho vithamin D inokuveliswa kwaye indalo ixhomekeke kwivithamin D ekutyeni. Nangona kunjalo, yingxaki elandelayo leyo.
Ukutya okuqhelekileyo kuqulethe ivithamin D encinci kangangokuba akunakwenzeka nokuba usondele ekufezekiseni imfuneko efunekayo. Ukutya okuqhelekileyo kubonelela kuphela malunga ne-2 ukuya kwi-4 micrograms ye-vitamin D ngosuku.
Ngomlinganiselo ophezulu wokukhusela ilanga, sinika umzimba wethu ukuvakalelwa kukuba uhlala ngokusisigxina phakathi kobusika obumnyama.
Ubude bakho bunokonakalisa ukwakheka kwe-vitamin D
Ukuba uhlala kumntla we-latitude yase-Barcelona (malunga ne-42 degrees latitude), ngoko unokuvelisa kuphela i-vitamin D eyaneleyo kwiinyanga zasehlotyeni. Ebudeni bonyaka, imitha ye-UVB efunekayo ayifikeleli emhlabeni ngomlinganiselo ofanelekileyo ngenxa yokuba i-engile yelanga ithe tyaba kakhulu. Ngenyanga kaNovemba ukuya kuFebruwari, azifiki kwaphela emhlabeni.
Kwaye ukuba uhlala emantla e-parallel ye-52, ke ixesha lokugqibela lihamba ngakumbi, oko kukuthi ukususela ngo-Oktobha ukuya kuMatshi. Ezi ziindawo ezisemantla ku-z. B. Berlin, Braunschweig, Osnabrück, Hanover njl.
Ungafumanisa njani ngokulula ukuba i-angle yelanga yeziganeko yanele ukwenza ivithamin D yakho okanye hayi? Ilula kakhulu: ukuba ilanga likhanya, phuma ngaphandle ngoku. Yima elangeni ujonge isithunzi sakho.
Ukuba isithunzi sakho side side okanye side, ukubunjwa kwe-vitamin D akunakwenzeka. Ngakolunye uhlangothi, ukuba isithunzi sakho sifutshane, ukubunjwa kwe-vitamin D kunokunyuswa.
Nangona kunjalo, kuba ivithamin D engasebenziyo igcinwe kwizicubu ze-adipose kwaye inokuvulwa ukuba kuyimfuneko, kubalulekile ukuzalisa zonke iivenkile zevithamin D ehlotyeni ukuze emva koko ungene ngokulula kwiinyanga zasebusika ngelanga elincinci.
Kakade ke, phakathi, kuya kuba kuhle ukuba uchithe iholide emazantsi okanye ezintabeni ukuze uzalise amanqanaba akho evithamin D kwaye unciphise umngcipheko wokuphelelwa yimpahla phambi kokuba kuqale ihlobo.
Umbala wolusu lwakho unokunciphisa ukubunjwa kwe-vitamin D
Okukhona ulusu lwakho lukhaphukhaphu, kokukhona unokuvelisa ivithamin D ngokukhawuleza. Okukhona ulusu lwakho lusiba mnyama, kokukhona kuthatha ixesha elide ngaphambi kokuba uvelise umlinganiselo ofanayo wevithamin D njengomntu onolusu olusulungekileyo.
Uhlobo lwakho lwesikhumba ngoku luxhomekeke kwiindawo ababehlala kuzo ookhokho bakho kunye nokuba kungakanani na ukusasazeka kwemitha yelanga ababechaneke kuyo kwizizukulwana ngezizukulwana.
Emantla, abantu, ngoko, banesikhumba esikhanyayo ukuze bakwazi ukwenza i-vitamin D eyaneleyo ngokukhawuleza kunye nelanga elinqabileyo elifumanekayo.
Emazantsi, kwelinye icala, ilanga likhanya rhoqo kwaye kakhulu kangangokuba ulusu kufuneka luzikhusele kwimitha eninzi, ngelixa ukubunjwa kwe-vitamin D akuzange kube yingxaki.
Kuba yingxaki xa umntu ontsundu ehlala emantla. Emva koko umbala omnyama wolusu unciphisa ukwakheka kwevithamin D kwaye ukuhlala ixesha elide elangeni kuyimfuneko ukuze ukwazi ukuvelisa ivithamin D eyaneleyo.
Isalathiso se-UV-Esezantsi, incinci ivithamin D
Ngenxa yokuba kusehlotyeni, ilanga liyakhazimla kwaye uhleli kwisihlalo somgangatho akuthethi ukuba unokuvelisa ivithamin D. Kunokwenzeka ukuba i-UV index iphantsi kakhulu.
Isalathiso se-UV sibonisa ubunzulu bemitha yelanga kwaye kufuneka sincede ukuvavanya ukuba kwaye ngawaphi amanyathelo okukhusela ilanga ayimfuneko.
Isalathiso se-UV sisuka kwi-0 ukuya ngaphezulu kwe-11. Ixabiso ukusuka kwi-0 ukuya kwi-2 libonisa ubuthathaka bemitha yokukhanya. Ixabiso lika-3 ukuya ku-5 sele linamandla. Ukukhuselwa kwelanga sele kucetyiswa apha. Amaxabiso esi-8 okanye ngaphezulu acebisa ngokuchasene nokuhlala ngaphandle.
Ixesha lonyaka, ixesha lemini, kunye nendawo, kodwa kunye nelifu eligqunyiweyo, ungcoliseko lomoya, kunye nobukhulu bomaleko we-ozone zinefuthe kwisalathiso se-UV.
Ngamafu asasazekileyo, umzekelo, ilanga liyaphuma kwaye ucinga ukuba yimini enelanga, kodwa isalathiso se-UV sinokuba sezantsi ngenxa yamafu, ekwachaphazela ukwakheka kwe-vitamin D.
Isalathiso seUV sixhomekeke nakwindawo yakho. Kubalulekile ke ngoko ukuba kukho ikhephu okanye ulele elunxwemeni. Okukhona iqaqamba indawo okungqongileyo (ikhephu, isanti), kokukhona imitha ye-UV inokuphinda ibonakale kuwe – ngamanye amaxesha ukuya kuthi ga kumashumi amane amaxesha.
Kuphela xa i-UV index ingaphezulu kwe-3 apho imitha ye-UVB eyaneleyo ikhona ukwenzela ukwakhiwa kwe-vitamin D.
Kungcono ukutyelela indawo yemozulu ye-intanethi eya kunika isalathiso sakho se-UV sendawo. Ngaloo ndlela, uya kwazi ukuba iseshoni yakho elandelayo yokutshisa ilanga iyavakala ngokwe vitamin D. Ii-Apps zikwakhona ezibonisa i-UV index.
Ukuhlamba emva kokutshiswa kwelanga kunciphisa ukufunxa kwevithamin D
Emva kokutshiswa lilanga, ishawa ehlaziyayo idla ngokuba yinto yemihla ngemihla. Kodwa oko akufanele kube kuhle malunga nokwakheka kwe-vitamin D.
Kude kuthiwe ulusu lufuna ukuya kutsho kwiiyure ezingama-48 ukuze lufunxe i-provitamin D eyenziwe kwiindawo ezingaphandle zolusu ngexesha lokutshiswa lilanga kunye nokuyisa egazini.
Ngoko ke, umntu akufanele ahlambe ubuncinane kwiiyure ezimbalwa zokuqala (ezine ukuya kwezintandathu) emva kokutshiswa kwelanga - ubuncinane kungekhona ngesepha. Kungenjalo, iprovitamin esandula ukwenziwa inokuqukuqela imke kwakhona ngombhobho.
Uphononongo olusuka ku-2007 lusenokwalatha kwisiphumo sokunciphisa ishawari kumanqanaba kavithamini D. Uphononongo, olupapashwe kwi-Juni ye-Journal ye-Clinical Endocrinology kunye ne-Metabolism, yajonga abaqhubi abavela eHawaii kwaye bafumanisa ukuba banamazinga aphantsi e-vitamin D ngaphandle kokuvela kwelanga rhoqo (umyinge weeyure ze-30 zokukhanya kwelanga ngeveki).
Omnye unokucinga ukuba i-freaks yezemidlalo ngokuqinisekileyo isebenzise i-sunblock rhoqo, kodwa i-40% yabathathi-nxaxheba bophando baqinisekisile ukuba oku akunjalo kwaye abazange okanye banqabile kakhulu ukusebenzisa i-sunscreen.
Kwangaxeshanye, kuye kwaboniswa ukuba abahlanguli, abathi badibane namanzi kuphela kwiimeko ezingxamisekileyo, oko kukuthi, kunqabile phakathi kwemini, babenamanqanaba aphezulu evithamin D kunabasefa.
Ngoko ke isenokubonakala icace into yokuba uhlolisiso lukaHelmer noJansen, olwapapashwa ngowe-1937, lusasebenza.
Ngokwalolu phononongo, ivithamin D kunye nezandulela zayo kukhethwa ukuba zenziwe kwi-sebum yesikhumba, oko kukuthi, kwaye ingekho esikhumbeni, kwaye ngoko inokuhlanjwa ngokulula kwishawa.
Ukwandisa amanqanaba e-vitamin D, ngoko ke kunokucetyiswa ukuba ungahlambi ngesepha ubuncinane iintsuku ezimbini emva kokutshiswa kwelanga. Ngokuqinisekileyo, isepha okanye ijeli yokuhlamba ingasetyenziselwa kwindawo esondeleyo okanye phantsi kwe-armpits, kodwa kungekhona kwezinye iindawo zesikhumba.
Ngelishwa, akukho zifundo zongezelelekileyo zenzululwazi ngalo mba. Kuphononongo lwakutsha nje ngevithamin D, abathathi-nxaxheba bade baxelelwe ukuba bangahlambi de amanqanaba e-vitamin D afanelekileyo kuphononongo alinganiswe, ngoko ke noososayensi ngokucacileyo basalindele ukuba ukuhlamba ivithamin D-Izandulela eluswini zinokwenzeka.
a dr Nangona kunjalo, uJames Spurgeon uchaza kwividiyo ye-YT ka-Oktobha 2017 ukuba ukuhlamba i-vitamin D esikhumbeni akunakwenzeka. Uthi ivithamin D yenziwa kuphela kwiiseli eziphilayo - kwaye iiseli eziphilayo azikwazi ukuhlanjwa. Kuphela ziiseli ezifileyo okanye i-sebum ezinokukhukuliseka, kodwa ivithamin D ayenziwanga kwiiseli ezifileyo okanye kwisebum.
Nangona kunjalo, ulusu lwethu alwenzelwanga ukusetyenziswa kwemihla ngemihla yesepha, ijeli yeshawa, okanye ezinye izinto zokucoca kwaye ngokufuthi zisabela kucoceko lwanamhlanje olunokucaphukisa kunye nezifo zolusu. Ngoko ke kuyacetyiswa - ivithamin D okanye hayi-ukuphatha ulusu rhoqo ngezenzo zokucoca kwaye endaweni yoko ukukhuthaza amandla alo okulawula - ngokushiya ulusu lodwa ixeshana.
Ukunqongophala kweVitamin D okanye umhlaza wolusu?
Umntu uhlala ezibuza ukuba ingaba ukutshiswa lilanga ngokuthanda inqanaba levithamin D akuwonyusi umngcipheko womhlaza wolusu. Okokuqala, ukuba nenqanaba levithamin D esempilweni kunciphisa umngcipheko womhlaza wolusu, okwesibini, akufuneki uqhotse iiyure ezininzi elangeni ukuze ufezekise amanqanaba e-vitamin D enempilo, kwaye okwesithathu, ukuvezwa elangeni akukuphela kwengozi yolusu. umhlaza. Ngapha koko, umhlaza wolusu ukhula kuphela xa ulusu lungasenalo ukhuselo lwalo lwendalo kwaye lujongene nemitha ye-UV egqithisileyo.
Ukukhuselwa kwelanga ukusuka ngaphakathi
Nangona kunjalo, ukhuseleko lwesikhumba lunokugcinwa kuphela ukuba i-organism ine-antioxidants efanelekileyo ekhoyo. Ngokutya okufanelekileyo, unokubonelela ngezi antioxidants kanye. Ngokomzekelo, i-carotenoids iqulethwe kuyo yonke imifuno neziqhamo ezibomvu, ezityheli, eziorenji, eziluhlaza bumnyama kwaye zigqalwa njengezinto ezikhusela ilanga ngaphakathi.
Izongezo zokutya ezityebileyo kwi-carotenoids zikwayindlela yokwandisa ukukhuselwa kwesikhumba sangaphakathi, umz. B. nge-astaxanthin, efanelekileyo ngokugqwesileyo ekukhuseleni iiseli zolusu ngokuchasene neziphumo ezibi ezinokubakho zokuphuma kwelanga ngokugqithisileyo - ngaphandle kokuchaphazela ukubunjwa kwe-vitamin D ngexesha elinye.
I-Astaxanthin ithathwa kwiiveki ezine phambi kweholide yasehlotyeni ecwangcisiweyo okanye ngaphambi kokuvezwa kakhulu elangeni kwaye ngale ndlela ikhusela ulusu ngaphakathi kwangexesha ngokuchasene nokuba sengozini yokutshiswa lilanga kwaye ngokunjalo nakumhlaza wolusu. Ewe kunjalo, kusafuneka ulusu lwakho lusetyenziswe elangeni kancinci kwaye kufuneka usebenzise i-sunscreen (esuka kwicandelo lezinto zokuthambisa zendalo) ngeeyure zasemini (ingakumbi phakathi kwehlobo).
