John Myers
Eminyakeni yamuva, kuye kwanda izixwayiso mayelana nemiphumela eyingozi yelanga esikhumbeni sethu. Ingozi ephuma emisebeni yelanga akufanele ithathwe kancane, njengoba ekugcineni inecala lokukhula komdlavuza wesikhumba. Lesi futhi isizathu esenza abantu abaningi bagweme ukukhanya kwelanga - okunemiphumela efinyelela kude empilweni yabo yenhliziyo, phakathi kwezinye izinto.
I-Vitamin D - i-hormone yelanga
Ucwaningo oluhlukahlukene lwesayensi luye lwabonisa ukuthi uvithamini D ufana kakhulu namahomoni e-steroid ahlukahlukene, ngakho kusukela ngaleso sikhathi kuqhubeke kwabizwa ngokuthi i-hormone. Kusukela ngaleso sikhathi, i-vitamin D yaziwa ngokuthi i-hormone yelanga.
Incazelo yaleli gama itholakala eqinisweni lokuthi uvithamini D ukhiqizwa ngumzimba ngokwawo, ngokuphathelene nokukhanya kwelanga kuphela.
Njengento eyisithunywa, ibe isifinyelela emathanjeni, imisipha, ubuchopho, amasosha omzimba, amanyikwe, nezinye izitho zomzimba eziningi ngegazi, ukuze ifeze imisebenzi yayo ethile lapho. Kodwa umzimba usabela kanjani ekuntulekeni kukavithamini D?
Sizokhanyisa lo mbuzo sisebenzisa isibonelo sesimiso senhliziyo.
Uvithamini D wenziwa kanjani ngokukhanya kwelanga
I-precursor ye-vitamin D yakheka esibindi. Lapho imisebe yelanga ikhanya esikhumbeni, uvithamini D ukhula abe isandulela sokuqala sikavithamini D3.
Isikhumba ngokwaso sibe sesisenza esinye isandulela sikavithamini D3 (cholecalciferol). Manje i-vitamin D3 kufanele ihanjiswe isuka esikhumbeni ibuyiselwe esibindini, lapho iphinde icutshungulwe.
Ivithamini ewumphumela manje isibizwa nge-calcidiol futhi imelela isisekelo se-vitamin D metabolism. Khona-ke i-calcidiol ekugcineni ifinyelela kumaseli omzimba ngegazi, lapho kukhiqizwa khona uhlobo olusebenzayo lwevithamini D3 - calcitriol.
Sicela uqaphele: I-Vitamin D3 inikezwa njengesengezo sokudla ngendlela ye-calcidiol. I-Calcitriol itholakala kuphela njengomuthi kadokotela.
Isengezo ngenxa yokuntuleka kwelanga
Ithonya elibalulekile likavithamini D empilweni yamathambo liye lagcizelelwa amashumi eminyaka. Umthamo wansuku zonke we-600 IU / ngosuku wanconywa ukuze uthole ukudla okwanele, kuyilapho ngesikhathi esifanayo izinga legazi le-vitamin D lika-20 ng / ml libhekwa njengento evamile.
Nokho, namuhla, ochwepheshe abaningi banombono wokuthi leli nani kufanele okungenani libe ngu-50 ng/ml ukuze uvithamini D akwazi ukuthuthukisa umphumela wawo omuhle. Njengoba kunikezwe lokhu kutholakala okusha, inani le-4,000 kuya ku-10,000 IU ye-vitamin D3 ethathwe nge-supplementation (izithako zokudla) manje kukholakala ukuthi isikali esinconywayo, inqobo nje uma umuntu engachithi isikhathi esanele elangeni.
Kodwa-ke, inani le-vitamin D elidingekayo kufanele lihlale licatshangelwa ngabanye, njengoba kuncike ezintweni ezihlukahlukene. Ngakolunye uhlangothi, indawo yokuqala, okungukuthi inani elikhiqizwa umzimba ngokwawo, kufanele licatshangelwe.
Ngaphezu kwalokho, inani elimuncwa amathumbu nalo lihluke kakhulu kumthamo onikeziwe. Lokho kuncike kakhulu empilweni yamathumbu efanele.
Ngaphezu kwalokho, isisindo somuntu sidlala indima ebalulekile. Njengoba uvithamini D uyivithamini encibilika emafutheni, ngokuvamile uyanyamalala engasetshenzisiwe emafutheni, ikakhulukazi kubantu abakhuluphele ngokweqile.
I-Vitamin D3 kanye ne-Vitamin K2
Akunakwenzeka ukweqisa i-vitamin D ngenxa yokuchayeka elangeni esikhumbeni. Isimo sihlukile ngokufakwa kwe-vitamin D3. Lapha i-overdose, engase ibangele izinkinga zenhliziyo, ayikwazi ukukhishwa ngokuphelele.
Ukuze uzuze ngokugcwele emphumeleni wokwengezwa kwe-vitamin D, i-vitamin D3 kufanele ithathwe kanye ne-vitamin K2 (MK-7). Womabili amavithamini abonisa umphumela we-synergetic, ongancibilikisa amadiphozithi e-calcium ngaphakathi emithanjeni nasemithanjeni yenhliziyo futhi awahambise lapho i-calcium ingeyakho ngempela - emathanjeni.
Ukuvuvukala kungadala isifo senhliziyo nemithambo yegazi
I-Vitamin D inemiphumela eminingi emihle ohlelweni lwenhliziyo nemithambo yegazi. Lokhu okutholakele kubaluleke kakhulu, njengoba okwamanje wonke umuntu wesibili uyafa ngenxa yesifo salolu hlelo. Abantu abanomfutho wegazi ophakeme basengozini ephindwe kathathu yokuhlaselwa isifo senhliziyo kunabantu abanomfutho wegazi ojwayelekile.
Abanye odokotela benhliziyo manje bafuna ukuqeda umbono oyiphutha owandile wokuthi i-cholesterol ibangela ukuthuthukiswa kwezifo zenhliziyo. Bakholelwa ukuthi ukuvuvukala kwemithambo, hhayi i-cholesterol, kuwumsuka wazo zonke izinkinga zenhliziyo nemithambo yegazi nesifo senhliziyo.
Izimbangela zokuvuvukala kwe-arterial
Ingxenye enkulu yalokhu kusabela kokuvuvukala kungenxa yokungadli kahle. Odokotela benhliziyo basola ukuntuleka kwevithamini D kwabanye. Le thesis yaqinisekiswa, phakathi kwezinye izinto, ocwaningweni lweminyaka eyisishiyagalombili (ucwaningo lwengozi yaseLudwigshafen) kubahlanganyeli be-3000. Ucwaningo luthole ukuthi ukushoda kukavithamini D kwandisa kakhulu ingozi yokufa ngenxa yesifo senhliziyo. Izifundo zaseMelika nazo zikuqinisekisile lokhu kuxhumana.
Incazelo yokusebenza kahle kwe-vitamin D maqondana nezifo zenhliziyo isekelwe eqinisweni lokuthi i-vitamin D ingavikela ekuvuvukeni kwazo zonke izinhlobo.
Uma kubhekwa leli qiniso, akumangalisi ukuthi ucwaningo oluningi lwakamuva luye lwaqinisekisa ukuxhumana phakathi kokuntuleka kwevithamini D kanye nezinga lokufa elihlala likhula labantu abanesifo senhliziyo.
Ucwaningo lwaseBrazil lwevithamini D
Ucwaningo olushiwo lwenziwa ezibhedlela ezigxile ekwelapheni iziguli ezine-coronary artery disease. Olunye lwalezi zifundo lwenziwa eBrazil futhi lwashicilelwa ngo-2012.
Ezigulini ezingu-206 ezibambe iqhaza kulolu cwaningo, izinga likavithamini D egazini laqale likalwa. Ngemva kwalokho, abahlanganyeli bahlukaniswa ngamaqembu amabili. Iqembu elilodwa leziguli lalinezinga le-vitamin D lika-10 ng/ml noma ngaphansi ngakho-ke lalibhekwa njengelintula. Elinye iqembu lalinezinga le-vitamin D lika-20+/- 8ng/ml elalibhekwa njengento evamile. Phela lezi kwakuyiziguli ezazivele ziphethwe isifo senhliziyo.
Iphesenti eliphakeme kakhulu labahlanganyeli bocwaningo ababenokuntuleka okukhulu kwevithamini D bafa ngesikhathi sokwelashwa esibhedlela kunalezo ziguli ezinezinga legazi le-vitamin D elivamile ezimweni zazo.
Ososayensi bafinyelela esiphethweni esilandelayo:
Ukuntuleka okukhulu kwevithamini D kunomthelela omkhulu emazingeni okufa kweziguli ezine-acute coronary syndrome (ukuphazamiseka kokujikeleza kwegazi emithanjeni ye-coronary).
Ngamanye amazwi, maningi kakhulu amathuba okuthi ushone esibhedlela ngemva kokuhlaselwa yinhliziyo uma unamazinga anele evithamini D egazini lakho.
Ucwaningo lwaseDenmark lwevithamini D
NgoSepthemba 2012, ucwaningo lwaseDenmark olwenziwa eNyuvesi yaseCopenhagen ngokubambisana neSibhedlela saseCopenhagen University lwabikwa. Lolu cwaningo luhilele abantu baseDenmark abangaphezu kuka-10,000 amazinga abo kavithamini D alinganiswa phakathi kuka-1981 no-1983. Amanani ahlolwe njalo eminyakeni edlule.
Umholi walolu cwaningo, uDkt. Peter Brøndum-Jacobsen, umemezele umphumela olandelayo:
Siye saqaphela ukuthi amazinga aphansi kavithamini D egazini akhulisa kakhulu ingozi yokuba nesifo senhliziyo noma izimo ezikhona zibe zimbi kakhulu uma kuqhathaniswa namazinga afanele kavithamini D. Imiphumela yethu ibonise ukuthi ingozi yokuthuthukisa isifo senhliziyo ye-ischemic ikhuphuka ngo-40%. Lesi sifo sichaza ukuncipha kwemithambo yenhliziyo, okuholela ekuphazamisekeni okukhulu kokujikeleza kwegazi emisipha yenhliziyo, kubangela ubuhlungu endaweni yesifuba, futhi ekugcineni kungabangela ukuhlasela kwenhliziyo okusongela ukuphila. Amathuba okuba nesifo senhliziyo akhuphuka ngo-64%. Amathuba okufa ngaphambi kwesikhathi akhuphuka ngamaphesenti angama-57 kanti amathuba okufa ngenxa yesifo senhliziyo ngokuvamile akhuphuka ngama-81%.
Ucwaningo lwaseMelika nge-vitamin D
Olunye ucwaningo lwenziwa e-Heart Institute e-Intermountain Medical Center eSalt Lake City, e-Utah. Lolu cwaningo lwaluhilela iziguli ezingaba ngu-28,000 ezineminyaka engaphezu kwengama-50 ezazingenaso isifo senhliziyo ngaleso sikhathi. Izinga le-vitamin D egazini latholwa kuqala kubo bonke ababambiqhaza. Babe sebehlukaniswa ngamaqembu amathathu ngokusekelwe emiphumeleni yokulinganisa (inani eliphansi kakhulu, inani eliphansi, inani elivamile). Inani lomhlahlandlela elibhekwa njengelijwayelekile kulolu cwaningo lalingu-30 ng/ml.
Ucwaningo lwathola ukuthi lezo ziguli ezazinamazinga aphansi kakhulu kavithamini D zazinamathuba aphindwe kabili okufa ngenxa yokuhluleka kwenhliziyo kunalezo ezazinamazinga avamile kavithamini D emizimbeni yazo. Ukwengeza, abahlanganyeli bocwaningo eqenjini elinamazinga aphansi kavithamini D babengu-78% abathambekele kakhulu ekushayweni futhi abangu-45% bathambekele kakhulu ekuguleni kwe-coronary artery.
Sekukonke, kutholwe ukuthi amazinga kavithamini D aphansi kakhulu anamathuba aphindwe kabili okubangela ukwehluleka kwenhliziyo kunabantu abanamazinga ajwayelekile.
Umthombo ongcono kakhulu kavithamini D yilanga
Yonke imiphumela yocwaningo ehlobene ne-vitamin D ikhombisa ngokusobala ukuthi imizimba yethu incike kule vithamini ngakho izifo ezingase zihlotshaniswe nokushoda kwe-vitamin D azikhuli kwasekuqaleni. Sebenzisa lolu lwazi ukuze uzuze impilo yakho. Ziveze emisebeni yemvelo ye-UV kaningi ngangokunokwenzeka. Vumela ilanga lithinte isikhumba sakho noma nini lapho kungenzeka, kodwa gcina izincomo ezilandelayo engqondweni:
- Ungazichasi elangeni elishisayo, ngoba imisebe yelanga ifinyelela kuwe ngisho nasezindaweni zokukhosela.
- Ngokuya ngohlobo lwesikhumba, ukuchayeka elangeni akufanele kuthathe isikhathi eside kunemizuzu emi-5 ukuya kwengama-40.
- Gwema ilanga lasemini, njengoba imisebe ye-UVA eyingozi iphezulu kakhulu ngalesi sikhathi.
- Ngokuhlala isikhashana elangeni, ungasigqoki i-sunscreen, njengoba i-sunscreen ene-sun protection factor 15 icishe ivimbe ngokuphelele ukukhiqizwa kukavithamini D.
- Uma uhlola nokudla kwakho futhi ukwandise uma kunesidingo, inhliziyo yakho kufanele izwe kangcono maduze.
