John Myers
Ucwaningo lwesayensi luqinisekisa ukuthi izinga eliphezulu likavithamini D egazini linciphisa ingozi yomdlavuza webele. Ikakhulukazi ezindaweni ezisenyakatho, abantu abaningi bahlushwa ukuntuleka kwevithamini D - imiphumela ingaba yingozi. Ngakho-ke kubalulekile ukuvimbela ukuntula uvithamini D!
Umdlavuza webele uvame kakhulu
Umdlavuza webele utholakala kaningi kwabesifazane abasebasha. Amathuba okululama abikezelwa odokotela ngokusobala angamaphesenti angu-90, kodwa kuphela uma umdlavuza webele utholakala kusenesikhathi. Nokho, izindlela zokwelapha ezinjengokwelashwa ngamakhemikhali noma ukunqunywa kwebele ziyethusa abesifazane abaningi abanalesi sifo.
Vimbela umdlavuza webele ngovithamini D
Kunjalo, amazinga ezigameko akhula njalo enza ucwaningo ngezinketho ezintsha zokuxilonga nokwelapha zomdlavuza webele luthakasele kakhulu ososayensi nezinkampani ezithaka imithi. Nokho, ngokombono wethu, ukuvinjelwa komdlavuza webele kubaluleke kakhulu kunokuxilongwa nokwelashwa.
Sekuyisikhathi eside kwaziwa ukuthi izinga eliphezulu likavithamini D linganciphisa ingozi yomdlavuza webele. Lokhu kufakazelwe ezifundweni ezahlukahlukene.
Ucwaningo lubonisa ukuthi uvithamini D wehlisa ingozi yomdlavuza webele
Ocwaningweni lwabesifazane baseFrance abangu-67,721 ngo-2011, ososayensi bakwazi ukukhombisa ukuthi izinga elithile legazi likavithamini D linganciphisa ingozi yomdlavuza webele.
E-USA, abanye ososayensi bahlole lokhu kuhlobana phakathi kwezinga eliphezulu likavithamini D kanye nokuncipha kwengozi yomdlavuza webele besebenzisa lokho okubizwa nge-Hill criteria.
(I-Hindi criteria iwuhlu lwemibuzo oluqashelwa ngokwezokwelapha lokuhlola ukuxhumana phakathi kwembangela kanye nokuvela kwesithombe somtholampilo.) Lolu cwaningo luphinde lwaqinisekisa ukuthi uvithamini D wehlisa ingozi yomdlavuza webele.
Ukushoda kwe-Vitamin D kwandile
Uma ufuna ukuvimbela umdlavuza webele kanye nezinye izifo ezihlobene nokushoda kwe-vitamin D, kufanele nakanjani uqinisekise ukudla okulinganiselayo kwe-vitamin D. Kodwa namuhla abantu abaningi bayahlupheka - ngokuvamile bengazi - ngenxa yokuntuleka kwevithamini D.
Ikakhulukazi ezindaweni ezisenyakatho, ukukhanya kwelanga akwanele ukukhiqizwa kwe-vitamin D enempilo esikhumbeni, ikakhulukazi ezinyangeni zasebusika. Ngakho-ke, ikakhulukazi kulezi zindawo, abantu abaningi bahlushwa ukuntuleka kwevithamini D. Lokhu kuphinde kwaqinisekiswa Umkhiqizo Wesikhangiso ovela ku-Sunlight Research Forum esikhishwe kwabezindaba:
Indlela yokuphila yesimanje inomthelela ekutheni abesifazane abaningi basentshonalanga abachithi isikhathi esanele elangeni. Nakuba ukuchayeka kwe-UV yesikhashana kwanele ekukhiqizweni kwe-vitamin D, abesifazane abaningi emazweni asentshonalanga bahlushwa ukuntula okunzima kwe-vitamin D. Izinga eliphezulu likavithamini D linciphisa ingozi yomdlavuza webele futhi livikela nezinye izifo eziningi. Enyakatho nenkabazwe, ukukhanya kwelanga kusukela ngoSepthemba kuya kuNdasa ngokuvamile akwanele ukukhiqiza uvithamini D owanele.
Qinisekisa ukutholakala kwe-vitamin D
Uma uhlala endaweni lapho ilanga likhanya khona kancane, ungaqinisekisa futhi ukuthi unikezwa uvithamini D ngosizo lweminye imithombo yevithamini D. Umbhede wokushuka ungenye yezinto ezingenzeka. Kodwa-ke, i-solariums kufanele isetshenziswe kuphela ngendlela ehlosiwe futhi elinganiselayo.
Nakuba imishini emisha manje iletha ingxube ye-UVA/UVB elinganiselayo (imisebe ye-UVB kuphela eholela ekwakhekeni kukavithamini D esikhumbeni), kufanele ngaso sonke isikhathi ufune iseluleko kuchwepheshe mayelana nokuthi isiphi isilungiselelo nobude besikhathi esifanele uhlobo lwesikhumba sakho.
Ngaphezu kombhede wokushuka, isibani esigcwele i-spectrum singasetshenziswa nasekhaya noma ehhovisi ukukhiqiza uvithamini D owengeziwe emzimbeni. Kulokhu, nokho, kufanele ubuze umenzi ubufakazi bokuthi isibani okukhulunywa ngaso senza kusebenze ukukhiqizwa kwevithamini D.
Ngaphezu kokukhiqizwa komzimba kavithamini D usebenzisa i-UVB noma ukukhanya kwelanga, uvithamini D angamuncwa ngokudla. Kodwa-ke, inani likavithamini D ekudleni okuvame ukubhekwa njengokucebile ku-vitamin D (i-salmon, i-mackerel, i-egg yolk) liphansi kakhulu (noma umuntu akadli inani elanele lawo nsuku zonke) ukuze ahlangabezane unomphela ikhava yemfuneko ye-vitamin D ukuthi ukudla akubhekwa njengomthombo onokwethenjelwa kavithamini D.
Sekuyisikhathi eside i-Vitamin D itholakala ngesimo se-vitamin D3 capsules, engathathwa njengesengezo sokudla, ikakhulukazi ezinyangeni zasebusika, ukugwema ngokuphepha ukuntuleka kwevithamini D.
Kodwa ungaqhubeka nokuthatha izithako ze-vitamin D ehlobo uma ungachithi isikhathi esiningi ungaphandle noma uma kufanele usebenzise isivikelo elangeni ngenxa yesikhumba esibucayi kakhulu.
