I-Vitamin D ibilokhu ithola ukunakekelwa okuningi kocwaningo ngezizathu ezimbili: Ulwazi oluthe xaxa luyatholakala ngokuqondene nendima yalo empilweni yethu, futhi kubantu bethu bonke, izinga lokuntula kwevithamini D liyanda. Indawo eyodwa encane kodwa ephumayo yocwaningo ihlobene nobuhlobo be-vitamin D's ne- irritable syndrome (IBS). Kulesi sibonisi, uzofunda nge-vitamin D, thola ukuthi ucwaningo lwamuva luvezwa mayelana nendima yalo ku-IBS, nokuthi ungaqinisekisa kanjani ukuthi uthatha inani elifanele lempahla ebalulekile.
Ukubaluleka kwamavithamini D
I-vitamin D akuyona i-vitamin yakho evamile. Ngokungafani namanye amavithamini, umzimba wakho ungakwenzela ngempela i-vitamin D uma uthola ilanga. Ungase ubone ukuthi kuchazwe eminye imithombo njenge-hormone, kodwa kubonakala sengathi i-vitamin ngokwayo inikeza isisekelo samahomoni athile okwakhiwa ngaphakathi komzimba.
I-Vitamin D ingokwesigaba samavithamini anamafutha amaningi, okusho ukuthi i-vitamin ingagcinwa ngaphakathi komzimba wakho. Lokhu kuqhathaniswa namavithamini ayenamanzi ahlambulukile ahlakazeka emanzini futhi atholakala emathanjeni omzimba wakho kodwa angagcinwa. Lokhu kuhlukaniswa kubalulekile ngoba isisitoreji sokugcina samavithamini enamafutha ashubile ashiya engozini yokwakha amavithamini kuya emazingeni anobuthi.
Ungathola i-vitamin D ngokusebenzisa ukushisa kwelanga, itholakale ngokwemvelo kokudla okunye, ifakwe ezintweni eziningi zokudla eziqinile, futhi ingathathwa ngendlela yokufaka isicelo.
I-Vitamin D ibaluleke kakhulu indima yayo ekwenzeni i-calcium futhi ekulondolozeni i-calcium ne-phosphate concentrations egazini lakho.
Ngakho-ke, i-Vitamin D idlala indima ebalulekile ekutheni impilo ye-bone ithole. I-Vitamin D icatshangwa ukuthi ibamba indima empilweni yamasosha omzimba wethu, ukusebenza kwemisipha yethu, nokuncipha ukuvuvukala.
Ukwelashwa kwe-Vitamin D
Ngenxa yokubaluleka kwe-vitamin D eziningi zezinhlelo zomzimba wethu, ukuntuleka kungabangela izinkinga zempilo ezimbi.
Yingakho udokotela wakho kungenzeka ancoma ukuthi amazinga akho e-vitamin D ahlolwe ngokusebenzisa umsebenzi wegazi. Izinga elingaphansi kwama-30 nmol / L ngokuvamile libhekwa njengeliphansi, kanti amazinga angaphezu kwama-50 nmol / L ngokuvamile abhekwa njengokwanele. Izinga eliphakeme kune-125 nmol / L lingase lihlotshwe nezinkinga zempilo.
Uma ungenayo i-vitamin D okungenakho ngoba ungathathi okwanele nge-vitamin ngaphakathi ngokudla kwakho, awutholi ukukhanya kwelanga okwanele, noma unekhono lokukhubazeka lokubamba i-vitamin. Usengozini enkulu yokuntuleka kwe-vitamin D uma:
- Ungumuntu omdala omdala.
- Unesikhumba esimnyama.
- Uvame kakhulu ukuvuleka ekukhanyeni kwelanga.
- Unesimo sempilo esibandakanya ama-malabsorption amafutha, njengesifo sofuba esiswini .
- Ukhulu kakhulu ngokweqile noma uye waba nokuhlinzwa kwesisu esiswini .
- Ulandela ukudla ubisi obuthakathaka, ukungaboni kahle kwe-lactose , noma ulandela ukudla oku-ovo-yemifino noma ye-vegan.
I-Vitamin D ne-IBS
Njengoba kushiwo ngenhla, abacwaningi basanda kubheka ukuxhumana okukhona phakathi kokuntuleka kwe-vitamin D ne-IBS. Lesi sithakazelo sabangelwa ukuthi ukutholakala kwevithamini D kuye kwahambisana nezimo eziningi ezingapheli. Ngaphezu kwalokho, ukulahlekelwa kwamathambo okusukela ekutheni i-vitamin D ilahlekile kuye kwaphazamiseka kwezifo eziningana zomzimba, kuhlanganise nesifo sofuba, isifo se-celiac , kanye nabantu abaye baba nesifo esiswini.
Okubalulekile ngokuqondene nombuzo wokuthi ngabe i-vitamin D idlala indima ku-IBS yini eyenza ucwaningo oluthola ukuthi iziguli ze-IBS zisengozini enkulu yokuphuza i-osteoporosis .
Kodwa-ke, kunikezwe zonke izici zombhalo ezibalwe ngenhla, empeleni kwakukhona ucwaningo olulodwa lwama-case olubonakala lubhola ibhola ngokuqhuba izifundo zangempela ukukhanyisa ukuxhumana okukhona phakathi kwe-vitamin D ne-IBS. Ngokombiko, owesifazane oneminyaka engu-41 ubudala obhekene nezibonakaliso ezinzima ze- IBS-D iminyaka engaphezu kwengu-25 wanquma ukuzama ukuthatha isilinganiso esiphezulu se-vitamin D emva kokuthola lo mbono emithonjeni yezokuxhumana.
Lokhu kungenelela kwaholela ekuthuthukiseni okuphawulekayo izimpawu zakhe, okubuyisa noma nini lapho eyeka ukuthatha isengezo. Yiqiniso, asikwazi ukuthola iziphetho ngokusekelwe kulokho okuhlangenwe nakho komuntu oyedwa, kodwa kubonakala sengathi lo mbiko ushukumise abanye abacwaningi ukuba baqhube ezinye izinhlobo zezifundo ngale ndaba.
Imiphumela yocwaningo lokulawula icala, oluqhathanisa amazinga kavithamini D phakathi kweqembu lama-IBS angu-60 kanye neqembu elilawula abantu abayi-100, labonisa ukuthi iziguli ze-IBS ziningi kakhulu amathuba okuba ne-vitamin D ukuntuleka. Ukuntuleka kwatholakala emaphesenti angu-81 weziguli ze-IBS kuqhathaniswa namaphesenti angu-31 ezihloko zokulawula.
Isifundo somshayeli, esisodwa lapho iqembu elincane kakhulu labantu lisetshenziselwa ukuhlola i-hypothesis, lifuna ukuqhathanisa isithasiselo sevithamini D noma i-placebo noma iphilisi elihlanganisiwe le-probiotic ne-vithamini D. Ukukhumbula ukuthi umqhubi wesifundo ayinikezi ulwazi mayelana nokubaluleka kwezibalo, imiphumela iphakamisa ukuthi ingxenye enkulu yezihloko ze-IBS zivivinywa njengezinkinga ze-vitamin D. Ukwengezwa kwandisa u-vitamin D kanye nekhwalithi ephakeme yezinombolo zokuphila kepha akuzange kuthuthukise kakhulu izimpawu ze-IBS.
Ucwaningo oluthile olwengeziwe olwenziwa ngokuqhathaniswa nesilingo sezinyanga eziyisithupha sokuvivinya i-vitamin D ne-placebo eqenjini leziguli ezingu-90 ze-IBS. I-supplement noma i-placebo yachazwa ngokuthi "iparele" okufanele ithathwe njalo ngemva kwamasonto amabili. Imiphumela yabonisa ukuthi i-vitamin D eyengeziwe isasebenza kakhulu ekunciphiseni izimpawu ze-IBS (kufaka phakathi ubuhlungu besisu, ukuhlukumeza, ukwehluleka, nokugubha) nokuqina kwawo, kanye nekhwalithi yokuphila kune-placebo. Isibonakaliso kuphela esingazange sithuthukiswe yi-vitamin D "ukunganeliseki ngemikhuba yezinyosi."
Kuleli qophelo, kucwaninga okuqhubekayo kudingeke ukuba eze kunoma yiziphi iziphetho mayelana nobuhlobo phakathi kwamazinga e-vitamin D ne-IBS. Kumele sihlale sikhumbula ukuthi nakuba lolu cwaningo oluqala lukhomba ukuxhumeka, asazi ukuthi yini ebangela ukuthi-yi-IBS eyenza ukungabi nalutho kwe-vitamin D, ingabe i-vitamin D eyaneleyo ibangela i-IBS, noma ikhona yini enye isici esingaziwa esiholela ezinkingeni zombili.
Indlela Yokuqinisekisa ukuthi Uthola I-Vitamin D Enyenele
Nakuba ucwaningo mayelana nobuhlobo phakathi kwe-IBS ne-vitamin D alungaqedi, kubalulekile ukuthi uqiniseke ukuthi umzimba wakho unamazinga anele kavithamini D ngenxa yezizathu ezihlukile ezinkingeni zakho zokugaya ukudla. Uma ungakaze wenze kanjalo, khuluma nodokotela wakho ukuze uhlole izinga lakho. Uma unomqondo wezinga lakho, ungakhuluma nodokotela wakho ngokuthi yini ongayenza ukuze uqinisekise ukuthi umzimba wakho uthola ngokwanele le nto ebalulekile. Khumbula ukuthi kunezindlela ezintathu eziyinhloko zokuthatha u-vitamin D:
- Ukudla: Azikho ukudla okuningi okungokwemvelo okuqukethe i-vitamin D. Lokho okufaka phakathi kwezinhlanzi ezinamafutha (i-mackerel, i-salmon, i-tuna), ushizi, izikhupha zamaqanda, amanye amakhowe nesibindi sezinkomo. Ukudla okuningi okucutshungulwe kuye kwafakazela i-vitamin D, ikakhulukazi ubisi lwezinkomo. Ezinye ukudla okuqinisekisiwe zihlanganisa izinhlobo eziningi zokusanhlamvu kwasekuseni, ijusi le-orange, ne-yogurt.
- Ukuchayeka kwelanga: Ukuveza ilanga ngokuqinisekile kuyindlela yokuthatha i-vitamin D ngaphezulu, kodwa iziqondiso ezicacile zalokhu kunzima ukuthola. Ukuchayeka kwelanga kuhlanganiswe nomdlavuza wesikhumba. Ngakho-ke ama-dermatologists aphakamisa ukuthi i-sunscreen isetshenziswe noma nini lapho ilanga elinciphisa ingozi yokuthola umdlavuza wesikhumba. Amanye amagatsha omuthi akhombisa ukuthi inani eliphansi lokushisa kwelanga izikhathi ezimbalwa ngesonto lingakwanela ukuqinisekisa amazinga ananele e-vitamin D emzimbeni. Inani levithamini D umzimba wakho ongawuguqula ukusetshenziswa uzophinde lithembele emandleni okukhanya kwelanga, okuyinto ehluka kuye hhayi kuphela ngesikhathi sosuku kodwa futhi lapho uhlala khona. Ukubheja kwakho okuhle ukuxoxisana nodokotela wakho ukuze anqume ukuthi yikuphi inkambo ehlakaniphile kakhulu engayithola kuwe ngokuthola ukukhanya kwelanga.
- Izithako ze-Vitamin D: Ukweseka i-vitamin D yindlela eyengeziwe yokuqinisekisa ukuthi amazinga akho e-vitamin D anele. Ngokuthakazelisayo, ngenxa yokuqwashisa okukhulayo kokukhula kwe-vitamin D okwenyuka kulo lonke labantu, abacwaningi baye bakhulisa iziqondiso ezide zokulinda. Isibonelelo samanje nsuku zonke esinconywayo (RDA) singama-600 IU ngosuku abantu abaneminyaka engama-4 kuya ku-70. I-RDA yanda ibe ngu-800 IU ngosuku ngabanye abaneminyaka engu-71 nangaphezulu. Kodwa-ke, isilinganiso esilungile okufanele usinqunywe ngokusekelwe kwingxoxo nodokotela wakho, ngokusekelwe emsebenzini wakho wegazi, iminyaka yakho, umlando wakho wezokwelapha, nendlela yakho yokuphila.
Imithombo:
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Khayyat Y. & Attar S. Vitamin D Ukuntuleka Kwezilwelwane Ne-Irritable Bowel Syndrome: Ingabe Kukhona? I-Oman Medical Journal . 2015; 30: 115-118.
Amanani Amasha Yansuku zonke Aphakanyisiwe weCalcium ne-Vitamin D. I- NIH Medline Plus. Ebusika 2011.
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I-Vitamin D: Iphepha Lokusebenza Labasebenzi Bezempilo. Izikhungo zezempilo zikazwelonke .