Abaningi bethu bayazi ukuthi basebenzisa isikrini selanga uma singaphandle. Phela, i- sunscreen inciphisa ingozi yomdlavuza wesikhumba . Kodwa-ke, ukusebenzisa njalo i-sunscreen ngenkathi ngaphandle kuvikela isikhumba sakho ekukhiqizeni i-vithamini D. Nakuba i-vitamin D itholakala ekudleni esikudlayo, abantu abangaba yizigidi eziyizinkulungwane emhlabeni jikelele banamandla okutholakala ne-vitamin D.
Ngaphandle kwempilo yethambo, amazinga anele kavithamini D anganciphisa futhi ingozi yezifo ezihlukahlukene, ezifana nesifo sikashukela, i-multiple sclerosis, nomdlavuza.
Ucwaningo lubonisa ukuthi ukuchitha imizuzu embalwa ngesonto emini ngaphandle kwelanga kungabasiza umzimba wakho ukuba wenze i-vitamin D ukuthi iyidinga futhi kungenzeka ukuthi ingekho.
Ukulinganisela Ukusetshenziswa Kwesikrini Se-Sunscreen kanye Nokwanele Ukuboniswa Kwelanga
Ukushisa kwe-UV kusuka elangeni kuyisifo esibangela umdlavuza (okungukuthi, i-carcinogen) eqondisa ngqo iningi lamacala omdlavuza wesikhumba wezigidi eziyi-1.5 ezenzeka e-United States unyaka ngamunye. Ngaphezu kwalokho, imisebe ye-ultraviolet nayo ingumthelela omkhulu ekufeni kwabantu abangu-8000 ngenxa ye- melanoma yamathambo eyenzeka ngonyaka ngamunye. I-melanoma ye-metastatic yiyona ndlela embi kakhulu yomdlavuza wesikhumba.
Ngaphezu kokubangela umdlavuza wesikhumba, ngesikhathi sokuphila, imisebe ye-ultraviolet elangeni ingabangela ukulimala kesikhumba, izinguquko zezimonyo, nokushisa.
Esikhathini esiningi lapho ungaphandle, kufanele nakanjani uthathe isikhumba esibucayi se-sunscreen nge-SPF okungenani okungenani 15. Faka lesi sikrini kunoma yiziphi izindawo zomzimba wakho ovezwe elangeni, kufaka phakathi ubuso bakho, izingalo nemilenze yakho .
Futhi, ungakhohlwa ukuthi umngane wakho uvale emuva.
Ngisho noma ifubile noma ipholile ngaphandle, kufanele ugqoke isikrini selanga. I-sunscreen ibonisa, isakaza, noma imukela imisebe ye-ultraviolet iphinde ikuvikele emiphumeleni yayo eyingozi. Qinisekisa ukuthi ugwema ukusebenzisa isikrini selanga esiphelelwe yisikhathi.
Kumelwe futhi ubuyekeze isikrini somshini njengoba kudingeka.
Isibonelo, ngemuva kokubhukuda, ukujuluka, noma ukukhipha isisindo, uphinde usebenzise i-sunscreen. Kufanele ubuyekeze kabusha isikrini selanga ngemuva kokungaphandle kwelanga amahora amabili noma ngaphezulu.
Nakuba kungumqondo omuhle ukugqoka isikrini selanga nge-SPF engu-15 isikhathi esiningi ongaphandle, ngokusho kwe-NIH:
Kuye kwaphakanyiswa abanye abacwaningi be-vitamin D, isibonelo, ukuthi cishe imizuzu engama-5-30 yokushisa kwelanga phakathi kuka-10 AM kuya ku-3 PM okungenani kabili ngesonto ebusweni, izingalo, imilenze, noma emuva ngaphandle kwelanga lokuvame ukuholela ku-vithamini elanele I-D synthesis nokuthi ukusetshenziswa okulinganiselwe kwemibhede yokuqothula yokuhweba okukhipha imitha engu-2% -6% ye-UVB nayo isebenza kahle. Abantu abanokushisa kwelanga okulinganiselwe kudingeka bahlanganise imithombo emihle ye-vitamin D ekudleni kwabo noma bathathe isithasiselo ukuze bafinyelele amazinga anconywayo okudla.
Ngamanye amazwi, izikhathi ezimbalwa ngesonto, ungase ufune ukuphuma elangeni ukuhamba kancane ngaphandle kokuvikelwa kwezembatho noma i-sunscreen. Sicela uqaphele ukuthi awudingi ukushisa ilanga ngalunye-uvele uzivelele emfudumeni welanga lokukhanya kwelanga, njengoba ilanga lesitshalo liwenza umsebenzi walo kahle kangangokuthi i-vitamin D ayidinga kakhulu.
I-Vitamin D
I-Vitamin D ihambelana ne-hormone ngaphezu kwevithamini; I-vitamin D receptors itholakale cishe cishe yonke iseli emzimbeni.
Emzimbeni, i-vitamin D inezindima eziningi kuhlanganise nalokhu okulandelayo:
- i-bone metabolism
- umsebenzi wokuzivikela omzimba
- ukunciphisa ukuvuvukala
- ukukhula kweseli
- umsebenzi wesisindo nesisu
Okuphawula, i-vitamin D iyasiza ekuthatheni i-calcium emanzini futhi igcine ukugcwala okwanele kwe-calcium ne-phosphate egazini lokuxhumanisa i-bone mineralization, ukukhula kwamathambo nokuguqula amathambo.
Emzimbeni, i-vitamin D ikhishwa okokuqala esikhumbeni lapho isikhumba sibhekene nemisebe ye-ultraviolet B (UV-B) ilanga. Kube sekuthunyelwa esibindi lapho kusetshenziselwa khona umzimba. Amaphesenti angaphezu kwamaphesenti ayisishiyagalolunye e-vitamin D abhekene nokukhanya kwelanga.
Iningi labantu lithola okungenani i-vitamin D yazo elangeni. Ukugxila kwe-vitamin D egazini yizinkomba ezinhle kakhulu zokuntuleka okungenzeka.
Phakathi neminyaka engu-20 eyedlule, amazinga e-vitamin D phakathi kwamadoda aseMelika kodwa hhayi amaMelika ayenqabe kancane. Lokhu kunqabile emadodeni kungase kube okwesibini ukukhula kwesisindo somzimba, ukusetshenziswa okukhulu kwelanga ukuvikelwa, nokunciphisa ukusetshenziswa kobisi.
I-Vitamin D itholakale ngokwemvelo kokudla okumbalwa okudla esikudlayo kufaka phakathi okulandelayo:
- amaqanda amaqanda
- izinhlanzi ezinamafutha (isb., i-saumon, i-tuna, i-sardines, i-trout, ne-mackerel)
- i-cod amafutha esibindi
- isibindi sesilwane
- amakhowe we-portabella
I-Vitamin D nayo yengezwa kokudla okuningi (okuqinisekisiwe) kufaka okulandelayo:
- ubisi
- ushizi
- okusanhlamvu
- usana lwefomula
- ijusi yewolintshi
I-vitamin D yokudla iqala ukungena emathunjini amancane bese iqhutshwa phambili ngesibindi nesibindi ngaphambi kokuba iqhubekele ekusakazweni.
Ukwelashwa kwe-Vitamin D
Izimbangela ezivamile zokuntuleka kwevithamini D zihlanganisa ukungabi khona ngokwanele kokukhanya kwelanga, ukudla okungafanele ngokweqile, nezinkinga zokumunca. Ngenxa yokuthi i-vitamin D i-fat soluble, abantu abanezimo eziphazamisa ukungena kwamagciwane, njengezifo zesibindi sokuvuvukala kanye nesisu esiswini, kukhona engozini enkulu yokuntuleka.
Inani le-radiation UV-B ukuthi isikhumba sakho sithola kuncike ezintweni ezihlukahlukene kuhlanganise okulandelayo:
- inkathi
- isikhathi sosuku
- i-latitude
- ubudala
- i-pigmentation yesikhumba
- izingubo
- ukusetshenziswa kwelanga
Abantu abahlala eNew England, eMidwest nasePacific Northwest abatholi i-UV-B eyanele ukukhiqiza u-vitamin D phakathi nezinyanga zasebusika. Ngaphezu kwalokho, ukusetshenziswa kahle kwelanga lokushisa nge-sun factor (SPF) eyi-15 noma ngaphezulu kuvimbela amaphesenti angu-99 we-vitamin D esikhunjeni. Eqinisweni, i-sunscreen ene-SPF engama-8 noma ngenhla ivimbela ukuhlanganiswa kwe-vitamin D esikhumbeni. Ngaphezu kwalokho, izembatho, amakhanda emotweni, nezinye izingubo zokuzivikela zivimbela ukutholakala kwemisebe ye-UV-B nokukhiqizwa kwe-vitamin D esikhumbeni.
Isembozo sefu sinciphisa ukuvezwa kwemisebe ye-UV-B ngamaphesenti angu-50, futhi umthunzi-kuhlanganise nokubangelwa ukungcola-kunciphisa ukuvezwa ngamaphesenti angu-60. Imibala ye-UV-B ayidluli ngilazi; Ngakho-ke, ukuhlala ezindlini elangeni ngeke kubangele ukukhiqizwa kwe-vitamin D esikhumbeni.
Kubantu abadala, ukutholakala kwevithamini D kubonisa ubuhlungu kanye nobuthakathaka bomzimba. Ubuhlungu e-hip, izimbambo, ithanga, unyawo, kanye nesifuba kufana nokuntuleka. Ubuthakathaka obunamahloni bubathinta izitho nangemuva futhi kungadideka noma i-fibromyalgia noma ukucindezeleka.
Ngaphandle kwemithi eyanele ye-vitamin D, amathambo angabhekwa, alula, futhi aqhutshwe kabi. Ukuntuleka kwe-Vitamin D kubangela ukuqubuka kwezingane kanye ne- osteomalacia kubantu abadala. Kubantu asebekhulile, i-vitamin D kanye ne-calcium ivikela ukulwa ne-osteoporosis.
Enye ingxabano ikhona mayelana nokuthi inani eliningi lamavithamini D lingavimbela ingozi yezifo ezingenasifo. Abacwaningi okwamanje baphenyisisa indima ye-vitamin D ekuhluphekeni okuzenzakalelayo, isifo senhliziyo, isifo sokuphefumula, umdlavuza, ukutheleleka, nokwehlukana.
Isabelo sokudla esincomekayo sevithamini D sabo bonke abantu abaneminyaka engama-1 no-70 ubudala ngu-600 IU (15 mcg). Abantu abadala kunama-70 badinga i-800 iU (20 mcg).
Izithako ze-Vitamin D
Abantu abasengozini yokuntula i-vitamin D kufanele bahlolwe odokotela babo bokunakekelwa okuyinhloko. Abantu abasengozini babandakanya abantu asebekhulile, labo abathola ukukhanya kwelanga elinganiselwe, labo abanesikhumba esimnyama, nalabo abanezifo ezithile (isib. Isifo sikaCrohn, isifo se-celiac, nesifo sezinso).
Ngaphandle kokungcola kwelanga okuvinjelwe okungavumelekile, abantu abanevithamini D abangakwazi ukuthatha izithako. I-Vitamin D kufanele inikezwe ne-calcium ukuze kukhuthazwe impilo yethambo. Izithako zingaqukatha amavithamini D amabili: vitamin D3 kanye ne-vitamin D2. I-Vitamin D3 ingaba nenzuzo ngaphezu kukavithamini D2. Ngokucacile naphezu kokulinganisa okunomsoco, i-vitamin D2 ne-vitamin D3 ingaba nenzuzo elinganayo, ngezinga eliphezulu, i-vitamin D2 ayinamandla kakhulu. Futhi abantu abathatha amavithamini D bathatha amazinga aphezulu (okungukuthi, 6000 IU nsuku zonke).
Izwi elivela
Esikhathini esiningi, uma ungaphandle, kufanele unikeze izingubo zokuzivikela kanye ne-sunscreen nge-SPF eneminyaka engu-15 noma ngaphezulu. Ukuzivikela emisebeni yelanga ye-ultraviolet kunciphisa ingozi yomdlavuza wesikhumba. Ngemizuzu engama-5 no-30 izikhathi ezimbalwa ngesonto, kungase kube umqondo omuhle ukujabulela ilanga langemini ngaphandle kokuthola isihenqo selanga noma izingubo zokuzivikela-ikakhulukazi entwasahlobo, ehlobo, nasezinyangeni zokuwela ezingxenyeni ezisenyakatho. Awudingi ukushisa ilanga, ukuhamba okuncane kuzokwenza. Ukuthola ukushisa kwelanga kuzosiza umzimba wakho ukuba wenze i-vitamin D. edingekayo.
> Imithombo
> I-Pearce, i-SHS, ne-Cheetham, i-TD. BMJ. 2010; 340: 142-147.
> Pfotenhauer, KM, noShubrook, JH. Ukwelashwa kweVithamini D, Indima Yalo Emphilweni Nezifo, kanye Nezincomo Zokwengezwa Kwamanje. I-Journal of the American Osteopathic Association. 2017; 117 (5): 301-305.
> I-Sunscreen. I-PubMed Health. www.ncbi.nlm.nih.gov.
> I-Vitamin D: Iphepha Lokusebenza Labasebenzi Bezempilo. I-NIH. www.nih.gov.