John Myers
I-Vitamin D ingakhiwa esikhumbeni ngosizo lwemisebe ye-UV. Abaningi bakholelwa ukuthi lokhu kungafinyelelwa ngokumane uchithe isikhathi elangeni njalo. Kodwa le mfuneko iyodwa ayanele ukuvimbela ukuntuleka kwevithamini D. Izinto ezinhlanu ezivamile eziphazamisayo zingavimbela ukwakheka kwevithamini D okunempilo nokwanele esikhumbeni - ngisho nasehlobo. Kodwa izindaba ezinhle ukuthi, ungakwazi ukuqeda iningi lalezi zici eziphazamisayo.
I-Vitamin D idinga ilanga
I-Vitamin D ayiyona i-vitamin yangempela. Phela, ngokungafani namanye amavithamini, akudingekile ukuba adliwe kodwa angakhiqizwa umzimba ngokwawo.
Ngakho-ke i-Vitamin D ingaphezulu kakhulu kohlobo lwe-hormone kune-vitamin. Ukuze sikhiqize, sidinga kuphela ukukhanya kwelanga (imisebe ye-UVB) ekhanyisa esikhumbeni sethu.
Ngosizo lwale misebe, okuthiwa i-provitamin D3 bese ikhiqizwa entweni (7-dehydrocholesterol), lapho i-cholesterol nayo ingakhiqizwa khona.
Lokhu manje kuhamba nomjikelezo wegazi esibindini, lapho iguqulwa ibe yivithamini D3 yangempela, manje okumele icushwe kuphela, okungenzeka ezinso.
Isidingo sikavithamini D asaziwa ngempela futhi kusaxoxwa kakhulu. Ngokusemthethweni, ama-microgram angama-20 ngosuku anconywa kubantu abadala, abanye ochwepheshe abawabheka njengamancane kakhulu.
Umkhondo kungaba ukuthi ngosuku lwasehlobo ama-micrograms angu-250 kavithamini D akheka esikhumbeni - ngemva kwemizuzu engaba ngu-30, okungenani uma uphumile futhi uhamba ngeziqu ze-bikini/zokubhukuda, ngakho umzimba ukhishwa imisebe ngokuphelele.
Leli nani likavithamini D alisakhuli, njengoba le yindlela umzimba ozivikela ngayo ekusetshenzisweni ngokweqile.
I-Vitamin D - Umenzi wemizwa
I-Vitamin D inesibopho semisebenzi eminingi emzimbeni.
Isibonelo, uvithamini D uyisikhuthazo esihle kakhulu sokuzivikela komzimba, umvikeli omkhulu emdlavuzeni, futhi uyingxenye ephumelelayo yanoma yikuphi ukwelashwa okulwa nesifo sikashukela, isifo senhliziyo, umfutho wegazi ophakeme, ukukhumuzeka kwamathambo, nesifo i-Alzheimer's.
Vele, uvithamini D ungabuye uphakamise isimo sengqondo futhi ukhulule ukucindezeleka, uthuthukise inkumbulo, futhi uthuthukise ikhono lokuthola izixazululo.
Ngakho-ke, ukushoda kwevithamini D kuvame ukuba nesibopho salokho okubizwa ngokuthi i-winter blues, njengoba lokhu kuvame ukuzibonakalisa ebumnyameni nasebuvilapheni bengqondo.
Njengoba kwaziwa kahle, ilanga alivamile kukhanya ebusika - futhi uma likhanya, amanani amancane kuphela emisebe ye-UV edingekayo ekwakhekeni kukavithamini D afika emhlabeni.
Isincomo esivamile sokumane ungene elangeni imizuzu engu-20 kabili ngesonto ngakho-ke akusizi ngaso sonke isikhathi - ikakhulukazi hhayi ebusika.
Kodwa kungani iningi labantu abadala enyakatho yezwe lihlupheka ngenxa yokuntuleka kwevithamini D - futhi hhayi ebusika kuphela?
Izici eziphazamisayo ekwakhekeni kwe-vitamin D
Sethula izici ezinhlanu ezingavimbela umzimba wakho ekukhiqizeni uvithamini D owanele. Uma ucisha noma udlula lezi zici ezinhlanu, akukho okuma endleleni yokwakheka okuphelele kwe-vitamin D.
Ama-sunscreens anciphisa/avimbela ukwakheka kwe-vitamin D
Ngokuphindaphindiwe, lokho okubizwa ngokuthi imikhankaso yokuvimbela umdlavuza wesikhumba iqinisekisa ukuthi akukho muntu olokotha aphumele ngaphandle endaweni ephakeme enesiyezi ehlobo ngaphandle kwesici sokuvikela ilanga.
Ngisho nabantu abahlala eningizimu yeYurophu bangakwazi ukuntula uvithamini D uma behlale begcoba okhilimu abanezinto zokuvikela ilanga.
Lokhu akudingekile ukuthi kube i-sunscreen ethile. Okhilimu bosuku abajwayelekile bavame ukuba nesici esiphezulu sokuvikela ilanga.
Nokho, izici zokuvikela ilanga zivimbela imisebe eyanele ye-UVB, edingekayo ekwakhekeni kukavithamini D, ukuba ingafinyeleli esikhunjeni.
Uma ingxenye encane yale misebe ishaya esikhunjeni, kusho ukuthi kancane noma esimweni esibi kakhulu awekho uvithamini D ongakhiqizwa futhi umzimba uncike kuvithamini D ekudleni. Nokho, leyo yinkinga elandelayo.
Ukudla okuvamile kuqukethe uvithamini D omncane kangangokuthi cishe akunakwenzeka ngisho nokusondela ekuhlangabezaneni nemfuneko edingekayo. Ukudla okuvamile kunikeza kuphela ama-microgram angu-2 kuya kwangu-4 wevithamini D ngosuku.
Ngesici esiphezulu sokuvikela ilanga, sinika imizimba yethu umuzwa wokuthi iphila unomphela phakathi nobusika obumnyama.
I-latitude yakho ingacekela phansi ukwakheka kwe-vitamin D
Uma uhlala enyakatho ye-latitude ye-Barcelona (cishe ama-degrees angu-42 latitude), ungakwazi kuphela ukukhiqiza uvithamini D owanele ezinyangeni zasehlobo. Phakathi nonyaka wonke, imisebe ye-UVB edingekayo ayifiki emhlabeni ngenani elifanele ngenxa ye-engeli yelanga yokuba sicaba kakhulu. Ezinyangeni zikaNovember kuya kuFebruary, azifiki nhlobo emhlabeni.
Futhi uma uhlala enyakatho ye-parallel engu-52, isikhathi sokugcina sidlulela nakakhulu, okungukuthi kusukela ngo-Okthoba kuya ku-March. Lezi izindawo ezisenyakatho ye-z. B. Berlin, Braunschweig, Osnabrück, Hanover njll.
Ungathola kanjani kalula ukuthi i-angle yelanga yesigameko yanele ukwakheka kwakho kwe-vitamin D noma cha? Kulula kakhulu: uma ilanga likhanya, phuma manje. Yima elangeni ubuke isithunzi sakho.
Uma isithunzi sakho siside uma umude noma side nakakhulu, ukwakheka kwe-vitamin D akunakwenzeka. Ngakolunye uhlangothi, uma isithunzi sakho sisifushane, ukwakheka kwevithamini D kungathuthukiswa.
Kodwa-ke, njengoba uvithamini D ongasebenzi ugcinwa esicutshini se-adipose futhi ungasebenza uma kunesidingo, kubalulekile ukugcwalisa zonke izitolo zikavithamini D ehlobo ukuze udlule kalula ezinyangeni zasebusika nelanga elincane.
Phakathi, kunjalo, kungaba kuhle ukuchitha iholidi eningizimu noma ezintabeni ukuze ugcwalise amazinga akho kavithamini D futhi unciphise ubungozi bokuphelelwa yimpahla ngaphambi kokuqala kwehlobo.
Umbala wesikhumba sakho unganciphisa ukwakheka kwe-vitamin D
Uma umbala wesikhumba sakho ukhanya, yilapho ungakhiqiza khona uvithamini D ngokushesha. Uma uhlobo lwesikhumba sakho luba mnyama, kuthatha isikhathi eside ngaphambi kokuba ukhiqize inani elifanayo likavithamini D njengomuntu onesikhumba esikhanyayo.
Uhlobo lwesikhumba sakho manje luncike ekutheni okhokho bakho babehlala kuziphi izifunda nokuthi mingakanani imisebe yelanga ababechayeke kuyo ezizukulwaneni ngezizukulwane.
Ngakho-ke enyakatho, abantu banesikhumba esikhanyayo ukuze bakwazi ukwakha uvithamini D owanele ngokushesha ngangokunokwenzeka ngelanga elingatholakali kalula.
Eningizimu, ngakolunye uhlangothi, ilanga likhanya kaningi futhi kangangokuthi isikhumba kufanele sizivikele emisebeni eminingi, kuyilapho ukwakheka kwe-vitamin D akukaze kube yinkinga.
Kuba yinkinga uma umuntu onsundu ehlala enyakatho. Khona-ke umbala omnyama wesikhumba unciphisa ukwakheka kukavithamini D futhi ukuhlala elangeni isikhathi eside kuyadingeka ukuze ukwazi ukukhiqiza uvithamini D owanele.
I-UV Index - Ephansi, i-vitamin D encane
Ngenxa yokuthi kusehlobo, ilanga liyakhanya futhi uhlezi esihlalweni esisesitezi akusho ukuthi nawe ungakhiqiza uvithamini D. Kungenzeka ukuthi inkomba ye-UV iphansi kakhulu.
Inkomba ye-UV ikhombisa ukushuba kwemisebe yelanga futhi kufanele isize ukuhlola ukuthi iziphi izinyathelo zokuvikela ilanga ezidingekayo.
Inkomba ye-UV isuka ku-0 iye ngaphezu kuka-11. Inani elisuka ku-0 kuye ku-2 libonisa ukuqina kwemisebe ebuthakathaka. Inani lika-3 kuya ku-5 selinamandla kakade. Ukuvikela ilanga sekuvele kunconyiwe lapha. Amanani angu-8 noma ngaphezulu aluleka ngokumelene nokuhlala ngaphandle.
Isizini, isikhathi sosuku, kanye nendawo, kodwa kanye nesembozo samafu, ukungcoliswa komoya, nogqinsi longqimba lwe-ozone kuthonya inkomba ye-UV.
Ngamafu ahlakazekile, isibonelo, ilanga liyaphuma futhi ucabanga ukuthi usuku libalele, kodwa inkomba ye-UV ingaba phansi ngenxa yamafu, okuyiqiniso futhi okuthinta ukwakheka kukavithamini D.
Inkomba ye-UV incike ngisho nendawo okuzungezile. Ngakho-ke kubalulekile ukuthi kuneqhwa noma ulele ogwini lolwandle. Ngokukhanya okukuzungezile (iqhwa, isihlabathi), imisebe ye-UV ingabonakala ibuyele kuwe - ngezinye izikhathi izikhathi ezifika kwezingamashumi amane.
Kuphela uma inkomba ye-UV ingaphezu kuka-3 lapho kukhona imisebe eyanele ye-UVB ekhona ekwakheni uvithamini D.
Kungcono ukuvakashela isizinda sezulu esiku-inthanethi esizokunikeza inkomba ye-UV yangakini. Ngaleyo ndlela, uzokwazi uma isikhathi sakho esilandelayo sokushiswa yilanga sinengqondo ngokuya ngevithamini D. Izinhlelo zokusebenza nazo ziyatholakala ezibonisa inkomba ye-UV.
Ukugeza ngemva kokushona kwelanga kunciphisa ukumuncwa kwe-vitamin D
Ngemva kokushona kwelanga, ishawa eliqabulayo ngokuvamile liwuhlelo losuku. Kodwa lokho akufanele kube kuhle mayelana nokwakheka kwe-vitamin D.
Kuze kuthiwe isikhumba sidinga amahora angaba ngu-48 ukuze simunce ngempela i-provitamin D eyakheka ezindaweni zesikhumba esingaphandle ngesikhathi sokushiswa yilanga futhi siyihambise egazini.
Ngakho-ke, umuntu akufanele ahlambe okungenani amahora ambalwa okuqala (amane kuya kwayisithupha) ngemva kokushona kwelanga - okungenani hhayi ngensipho. Uma kungenjalo, i-provitamin esanda kwakhiwa ingase igeleze futhi idlule emseleni.
Ucwaningo lwango-2007 lungaphinda lukhombise umphumela oncishisiwe wokushawa emazingeni kavithamini D. Ucwaningo, olushicilelwe kumagazini kaJuni we-Journal of Clinical Endocrinology And Metabolism, lubheke abatshuzi abavela eHawaii futhi bathola ukuthi banamazinga aphansi kavithamini D naphezu kokuchayeka kakhulu elangeni (isilinganiso samahora acishe abe ngu-30 okukhanya kwelanga ngesonto).
Umuntu angase acabange ukuthi ama-freaks ezemidlalo ayesebenzisa i-sunscreen njalo, kodwa u-40% wabahlanganyeli bocwaningo ukuqinisekisile ukuthi lokhu bekungenjalo futhi abakaze basebenzise noma abavamile ukusebenzisa i-sunscreen.
Ngesikhathi esifanayo, kwakuboniswe ukuthi abaqaphi, abathintana namanzi kuphela ezimeni eziphuthumayo, okungukuthi, okungavamile phakathi nosuku, babe namazinga kavithamini D aphezulu kakhulu kunabatshuzi.
Ngakho-ke kungaba sobala impela ukuthi ucwaningo lukaHelmer noJansen, olwanyatheliswa ngo-1937, lusasebenza.
Ngokwalolu cwaningo, uvithamini D kanye nama-precursors kungcono ukuthi akheke ku-sebum yesikhumba, okungukuthi, hhayi esikhumbeni, ngakho-ke kungagezwa kalula eshaweni.
Ukuze kwandiswe amazinga kavithamini D, kungakuhle ukuthi ungagezi ngensipho okungenani izinsuku ezimbili ngemva kokushiswa yilanga. Yiqiniso, insipho noma ijeli yokugeza ingasetshenziswa endaweni eseduze noma ngaphansi kwamakhwapha, kodwa hhayi kwezinye izingxenye zesikhumba.
Ngeshwa, azikho ezinye izifundo zesayensi ngalesi sihloko. Ocwaningweni lwakamuva olumayelana novithamini D, ababambiqhaza baze batshelwe ukuthi bangagezi kuze kulinganiswe amazinga kavithamini D ahlobene nocwaningo, ngakho-ke ngisho nososayensi ngokusobala basalindele ukuthi ukugeza uvithamini D - Ama-Precursors esikhumbeni kungenzeka.
a dr Nokho, uJames Spurgeon uchaza kuvidiyo ye-YT ka-Okthoba 2017 ukuthi ukugeza uvithamini D esikhumbeni akunakwenzeka. Uthi uvithamini D wenziwa kuphela kumaseli aphilayo - futhi amangqamuzana aphilayo awakwazi ukukhukhuleka. Amaseli afile kuphela noma i-sebum engakhukhulwa, kodwa uvithamini D akakheki kumaseli afile noma ku-sebum.
Noma kunjalo, isikhumba sethu asenzelwanga ukusetshenziswa nsuku zonke kwensipho, ijeli yeshawa, noma ezinye izinto zokuhlanza futhi ngokuvamile sisabela ezenzweni zanamuhla zokuhlanzeka ngokucasuka nezifo zesikhumba. Ngakho-ke kuyatuseka - i-vitamin D noma cha - ukuphatha isikhumba kancane kancane ngezenzo zokuhlanza futhi esikhundleni salokho sikhuthaze amakhono aso okulawula - ngokumane ushiye isikhumba sodwa okwesikhashana.
Ukushoda kwe-Vitamin D noma umdlavuza wesikhumba?
Umuntu uvame ukuzibuza ukuthi ukushiswa yilanga kuvumela izinga likavithamini D akuwenyusi yini ingozi yomdlavuza wesikhumba. Okokuqala, ukuba namazinga kavithamini D enempilo kunciphisa ingozi yomdlavuza wesikhumba, okwesibili, akudingeki uwose amahora amaningi elangeni ukuze uzuze amazinga anempilo kavithamini D, futhi okwesithathu, ukuchayeka elangeni akuyona ukuphela kwengozi yesikhumba. umdlavuza. Phela umdlavuza wesikhumba uba khona kuphela lapho isikhumba singasenaso isivikelo saso semvelo futhi sibhekene nemisebe ye-UV eyeqisayo.
Ukuvikelwa kwelanga ngaphakathi
Kodwa-ke, ukuvikelwa kwesikhumba kungagcinwa kuphela uma umzimba unama-antioxidants afanelekile onawo. Ngokudla okufanele, ungazihlinzeka ngalawa ma-antioxidants. Ngokwesibonelo, ama-carotenoid aqukethwe kuyo yonke imifino nezithelo ezibomvu, eziphuzi, eziwolintshi, neziluhlaza okumnyama futhi zibhekwa njengezinto ezinikeza isivikelo elangeni ngaphakathi.
Izithako zokudla ezinothe nge-carotenoid nazo ziyindlela yokwandisa ukuvikelwa kwesikhumba kwangaphakathi, isb. B. nge-astaxanthin, ekufanelekela kahle kakhulu ukuvikela amangqamuzana esikhumba emiphumeleni engemihle engaba khona yokuchayeka kakhulu elangeni - ngaphandle kokuphazamisa ukwakheka kukavithamini D ngesikhathi esifanayo.
I-Astaxanthin ithathwa amasonto amane ngaphambi kweholidi lasehlobo elihleliwe noma ngaphambi kokuchayeka kakhulu elangeni futhi ngale ndlela ivikela isikhumba ngaphakathi ngesikhathi esifanele ekuthambekeni ngokweqile kokushiswa yilanga futhi kanjalo nakumdlavuza wesikhumba. Kunjalo, kusafanele ujwayeze isikhumba sakho elangeni kancane futhi kufanele usebenzise i-sunscreen (evela emkhakheni wezimonyo zemvelo) phakathi namahora asemini (ikakhulukazi phakathi nehlobo).
