Uma ungowesifazane oma-30s, 40s noma ama-50s, sekuyisikhathi sokucabanga nge-vitamin D. Lesi simangalo esincane se-vithamini sinendima ebalulekile ezinkambeni eziningi zomzimba futhi ku-A-uhlu lwabesifazane ngesikhathi sokuya esikhathini. Izifundo ziye zaxhuma ekuvimbeleni isifo senhliziyo, ukuphefumula kwesifo sikashukela, isifo sikashukela, umdlavuza kanye nokuzuza kwesisindo. Uma lokho kubonakala sengathi kuningi lokuvimbela ku-vitamin eyodwa encane, kuwukuthi.
Kodwa-ke, inkinga ukuthi iningi labantu abadala abanalo i-vitamin D futhi ngakho-ke ayitholi izinzuzo.
Ungacabanga nge-vitamin D njengoba wenza amanye amavithamini njengevithamini C noma amavithamini B. Kodwa i-vitamin D iyingqayizivele ngoba isebenza kangcono njengehomoni kunevithamini. Futhi njengoba siyazi ngokushiyeka kwamanye ama-hormone afana ne-insulin ne-hormone ye-thyroid, ukuthi ukulahlekelwa kwe-hormonal kungabangela izinkinga eziningi ezibonakala zingenakuqhathaniswa.
Kubalulekile ukuqaphela ukudla kwakho kwe-vitamin D njengoba usondela ekunqumeni kwamadoda ngoba ucwaningo luthola indima yalo ekuvikeleni izifo eziningi nemibandela evame kakhulu uma ukhula. Ungazi ukuthi u-vitamin D ungumsizi wokuncelisa i-calcium namathambo wokwakha, kodwa kuhileleke kwezinye izinqubo eziningi ezikuvikela ezifweni nasezinkingeni zempilo.
Nazi ezimbalwa izimo i-vitamin D ezingasiza ukuphatha noma ukuvimbela:
I-osteoporosis
Njengoba i-vitamin D ibaluleke kakhulu ukuba umzimba wakho ukwazi ukusebenzisa i-calcium nokwakha amathambo ngendlela efanele, abesifazane abangaphezu kuka-40 noma abanengozi yokuphefumula kufanele baqiniseke ukuthi bathola isilinganiso esanele samavithamini D. Ukuhlanganiswa kwe-calcium ne-vitamin D ukuvimbela phambili kanye nokwelashwa kokugcina amandla amathambo.
I-Cancer
Kuye kwaba nezifundo ezingaphezu kwenkulungwane ezibonisa ubudlelwane phakathi kukavithamini D kanye nokuvimbela izinhlobo ezingaba ngu-30 zomdlavuza, ikakhulukazi i- colon , i-prostate, ne- cancer yamabele . Kulezi, mhlawumbe ukwesekwa okunamandla kakhulu kwezinga elilodwa levithamini D elivela kubambisene ne-vitamin D ngokungagcini nje ukunciphisa ingozi yomdlavuza wekoloni kodwa kunciphise ukukhula okumangalisayo kwamanqamu.
Ukucabangela ukuthi ukuzama ukuvimbela amakhemikhali angenayo i-melanoma yesikhumba- esingaba yisilinganiso samaphesenti angaphezu kwamaphesenti ayisishiyagalolunye-sonke sisebenzise kahle kakhulu ukushisa kwelanga. Ngenkathi ilanga lelanga lisiza ekunciphiseni ingozi yomdlavuza wesikhumba (okungenani ingozi ye-non-melanoma isikhumba somdlavuza onomdlavuza wesikhumba esingaba nesilinganiso sokusinda kwamaphesenti angu-100), ibuye ivimbele i-vitamin D. eningi. bacabanga kabusha ngemilayezo yabo mayelana ne-sunscreen, futhi bathi ukuchitha imizuzu embalwa elangeni ngaphambi kokusebenzisa isikrini selanga kungaba umqondo omuhle kakhulu.
Ukuze sikhulume ngalokhu kucatshangwa ngokucacile, manje sibheka kabusha izincomo zethu mayelana nokusebenzisa ilanga lesikrini sokuqala nokukhululeka ukuze kuncishiswe ingozi yamagciwane ephilisa kakhulu ekushintsheni ukwanda kwezincansini ezinamazinga aphansi okusinda.
Eqinisweni, ingozi ye- melanoma , i-cancer ekhanda kakhulu yesikhumba, yanda kulabo abanesifo se-vitamin D (okuhlobene nokwehliswa kwelanga okunciphisa ukuncipha kwe-vitamin D).
Ukuntuleka kwe-vitamin D kuphela kungabangela ingozi yomdlavuza, kodwa sifunda ukuthi ezinye zezokwelapha zomdlavuza angeke zisebenze kahle ekunqandeni kwe-vitamin D, isibonelo, i- rituximab yezokwelapha esetshenziselwa ukwelashwa okuhlobene negazi akuphumelelanga kakhulu kulabo abanamazinga aphansi evithamini D.
Ukucindezeleka
I-Vitamin D iboniswe ukuthi inethonya elihle ekusebenziseni okuphansi nokusebenza kwengqondo.
Njengoba izimpawu zemizwelo zivame ekukhuleni kwesikhathi, konke okunciphisa izinkinga zakho zemizwelo kufanele uzinake. Uma uhlushwa yi-disorder disorder (SAD) futhi uqaphele ukuthi isimo sakho sengqondo siphansi phakathi nenkathi yasebusika, ungase ufune ukwandisa ukungenisa kwakho i-vitamin D phakathi nezinyanga ezinzima.
Isifo sikashukela
Amazinga afaneleka kavithamini D abonakala enesidingo esinamandla namandla omzimba wakho wokusebenzisa i-insulin. Ucwaningo oluningi lwenziwe oluthole ukuthi izinga elincane le-vitamin D liphumela ekunciphiseni kwe-insulini emzimbeni, ukumelana ne-insulin, kanye nohlobo lwe-2 lwesifo sikashukela. Ngamanye amazwi, i-vitamin D ayiyona nje into eyenza umzimba wakho usebenzise i-insulin ngendlela ephumelelayo, kodwa kubonakala sengathi ukuvimbela noma ukunciphisa kokubili uhlobo lwe-1 nohlobo lwesibili lwesifo sikashukela. Ucwaningo oluthile luqhubeka ngokubheka ubuhlobo obunokwenzeka obuphakathi kwamazinga aphansi e-vitamin D nesifo sikashukela.
Izifo Zezinhliziyo
Uma i-estrogen iqala ukwehla, abesifazane baqala ukuba nezinkinga ezifanayo zesifo senhliziyo njengamadoda. I-Vitamin D idlala indima ekuvinjweni kwesifo senhliziyo, kodwa ucwaningo luhlanganiswe ngokubaluleka kwalo. Nakuba ukutholakala kwe-vitamin D kubonakala sengathi kuhlotshaniswa nesifo senhliziyo, akucaci ukuthi kungani kunjalo. Ezinye izifundo ziye zahluleka ukuxhuma ukwengeza nge-vitamin D ekuthuthukiseni izingozi zenhliziyo. Ezinye izifundo ziphakamisa ukuthi i-calcium empeleni iphakamisa ingozi yesifo senhliziyo, kodwa noma ngabe i-vitamin D ingathinta leyo ngozi ingacacile.
Uma ukhathazekile ngesifo senhliziyo, xoxa nodokotela wakho mayelana nokuthi ucwaningo lwamuva lusitshela ngokuphathelene ne-vitamin D nesifo senhliziyo.
I-Hypertension (High Press Blood Pressure)
Ukuba ne-vitamin D engaphelele kungase kuthathe umonakalo enhliziyweni yakho nasemithanjeni yegazi. Njengoba ukucindezeleka kwegazi kuwuphawu lokuthi uhlelo lwakho lwezinhliziyo luyingozi, noma yini ehlisa ingozi ingase ivikeleke enhliziyweni yakho. Ucwaningo luye lwabonisa ukuthi ukuxhaswa nge- vitamin D ne-calcium kunganciphisa ukucindezelwa kwegazi okufundwa abantu abanegazi eliphakeme. Kodwa khumbula ukuthi wonke umuntu uhlukile. Abanye abantu akufanele bathathe izithako ze-calcium, isibonelo, labo abanomlando wezinso zezinso kufanele bakhulume nodokotela wabo ngaphambi kokuthatha noma yikuphi kwalolu lungiselelo.
Ukukhuluphala
Ngesizathu esithile, abesifazane abakhuluphele ngokweqile bavame ukuba namazinga aphansi kavithamini D. Ayaziwa ukuthi amazinga aphansi enza kanjani ukukhuluphala noma ukuthi ukukhuluphala kunciphise amazinga, kodwa inhlangano ikhona. Njengoba ucwaningo luhlanganisa i-calcium ne-vitamin D ezithengiswayo ngokuvimbela abesifazane ukuzuza isisindo, lokhu kuyisizathu esihle kakhulu sokunakekelwa kokudla kwakho kokubili i-vitamin D ne-calcium njengoba ungena eminyakeni ye-menopausal. Noma yini eyenza kube lula ukugcina isisindo ukukhokhela izinzuzo empilweni yakho yonke.
Ezinye izimo zempilo
I-Vitamin D iye yafundelwa indima yayo ekwelapheni nasekuvimbeleni ezinye izimo, ezifana nesifo sofuba esishubile , isifo sobuthakathaka, isifo se-multiple sclerosis , i-osteoarthritis, isifo se-celiac, ezinye izifo ezizimele, i- fibromyalgia nesifo esingapheliyo , ukucindezeleka okungapheli , nesifo sofuba nesifo somzimba . Sisaqala ukuqonda ukuthi isakaze kangakanani izenzo zalo nokuthi kubaluleke kangakanani ekusebenzeni komzimba okunempilo.
Ukuhlolwa kwe-Vitamin D
Ngemva kokufunda lolu lwazi, cishe uyazibuza ukuthi izinga lakho le-vitamin D likhona. Uma sicabangela ukuthi iningi labantu lincane, lo mbuzo omuhle okufanele ubuze. Ngenhlanhla, ungafunda kalula ukuthi izinga lakho le-vitamin D linjani ngokuhlolwa kwegazi okulula okwenziwa udokotela wakho.
Indlela Yokukhulisa Noma Ukugcina Izinga Lakho Lamavithamini D
I-Vitamin D ingatholakala ngokudla kwakho, ukukhanya kwelanga noma nge-supplement.
I-vitamin D yokudla - I-Vitamin D iyinvithamini eyodwa engaba nzima ukuthola ukudla okunempilo. Imihlahlandlela yokudla inikeza ukudla kwansuku zonke kwamaunithi angama-200 kuya kwangu-800 emazweni angaphandle (IUs) kuye ngokuthi uneminyaka yakho. Ngokuphambene, izifundo zokuvimbela umdlavuza zincoma ukudla okungukuthi nsuku zonke ku-1000 kuya ku-2000 IUs for maximal prevention. Sizwa ngobisi njengomthombo omuhle, kodwa ku-100 IU nge-glass-ounce ingilazi, lokhu kungahumusha izibuko ezingu-20 zobisi nsuku zonke ukuze kuvikeleke ngokwanele, inani lobisi alinakwenzeka ukuba libe nempilo ngezizathu eziningi. Izinhlanzi ezinamafutha angakunika futhi i-vitamin D. Ngamanye amazwi, kunzima ukuthi umuntu ovamile athole uvithamini D okwanele ekudleni okunempilo ngokungafani nazo zonke ezinye amavithamini.
I-Sunlight njengomthombo we-vitamin D - I-Sunlight iyimithombo enhle kakhulu ye-vitamin D kodwa incike ekutheni i-latitude yakho, kanye nokusebenzisa kwakho kwesikrini selanga. Ucwaningo olwenziwa ngo-2016 eCanada lwathola ukuthi i-angle yelanga phakathi nonyaka uningi kakhulu kakhulu ukuze ungene u-vithamini D okwanele, ngisho noma uthatha ithuba lokuphuma ngaphandle kwekhati lemikhono elincane ngoJanuwari; okuthile okungenakwenzeka ukuba uphile eCanada. Ngakolunye uhlangothi, ukuchitha imizuzu engu-15 ngaphandle kwe-shirtsleeves ngosuku olumnandi kungaholela emzimbeni wakho ukukhiqiza u-5000 IU ka-vitamin D noma ngaphezulu. Njengoba kuphawuliwe ekuqaleni, singase sithengise ingozi ephansi yomdlavuza wesikhumba (futhi ngaleyo ndlela, uhlobo oluthile olubulalayo lwesifo somdlavuza wesikhumba) ngenengozi ephezulu yegazi lomdlavuza wamaphaphu nomdlavuza we-colon ngenxa yokusebenzisa kwethu umshini wokukhanya kwelanga ngenxa kanembeza.
Yize sibheke ukuhweba kwelanga lesikrini njalo ngendlela esiphenduka ngayo, kungenzeka ukuthi siphethe ukuguqulwa kweshintsho. Ukubuyekezwa kuka-2016 kumagazini i- Dermatoendocrinology ithi ukungabi khona kwelanga okwanele kuyinkinga yezempilo ephumayo (ngenxa yokuntuleka kwevithamini D kanye nezinye izizathu) nokuthi umlayezo wokugwema kwelanga kufanele ushintshwe ube omunye wokungabikho kwelanga okungenakushisa okwanele ukuthola umthamo owanele wevithamini D.
Izithako ze-Vitamin D - Abantu abaningi bakhetha ukuthatha i-vitamin D eyengeziwe, kodwa khuluma nodokotela wakho kuqala. Angase ancome ukuthi uthole izinga le-vitamin D ngaphambi kokuqala ukwengeza. Uma udokotela wakho ekholelwa ukuthi ungazuza esezwini, khuluma naye ngomthamo ongcono okumele uthathe. Njengoba i-vitamin enamafutha ahlaziyekile, kungcono kakhulu uma iphatheka ngokudla okungenani amanye amafutha. Uhlobo lwevithamini D olwengeziwe olulisebenzisayo lungabalulekile. Odokotela abaningi batusa ukusebenzisa i-vitamin D3, kodwa khuluma nodokotela wakho.
Ungayithola I-Vitamin D Eningi?
Uma unempilo futhi izinso zakho zisebenza kahle, kunzima ukuthola u-vitamin D kakhulu ngokusebenzisa imithombo yokudla nokushisa kwelanga. Ungathola u-vithamini D kakhulu, noma kunjalo, uma ukhetha ukuthatha isengezo, ikakhulukazi isithasiselo sezinga eliphezulu kakhulu. Omunye wemiphumela emibi engase yenzeke ngevithamini D kakhulu kunamatshe aso obuhlungu. Futhi, uma ucela udokotela wakho ukuba ahlole izinga lakho le-vitamin D futhi enze isincomo somthamo we-supplement (i-vitamin D3) uma kudingeka, ngokuvamile kuvame ukugwema ingozi engenzeka.
Ngaphansi
Njengoba ungena phakathi kwe-midlife yakho, ukuvimbela kuyisivikelo sakho esingcono kakhulu ezimweni zezempilo ezihlobene neminyaka. I-Vitamin D iyisidlali esiyinhloko ekusizeni uhlale uqinile, unempilo futhi unempilo.
Imithombo:
Hoel, D., Berwick, M., de Gruijl, R., noMnu Holick. Izingozi Nezinzuzo Zokuzivelela Kwelanga Sun 2016. Dermatoendocrinology . 2016. 8 (1): e1248325.
Jolfaie, N., Rouhani, M., Onvani, S., noL. Azadbakht. Inhlangano Phakathi kukaVithamini D kanye Nemiphumela Yempilo Kwabesifazane: Ukubukeza Ngokufakazela Okuhlobene. Journal of Research in Scientific Medical . 2016. 21:76.
Ke, L., Mason, R., Mpofu, E. et al. I-Hypertension nezinye Izinkinga Ze-Cardiovascular Risk zihambisana nobunzima be-Vitamin D ku-Population yase-China yase-Urban; Umbiko Omfushane. I-Journal ye-Steroid Biochemistry ne-Biology Molecular . 2016 Nov 16. (Epub ngaphambi kokuphrinta).
Lips, P., Eekhoff, M., van Schoor, N. et al. I-Vitamin D nohlobo lwe-2 lwesifo sikashukela. I-Journal ye-Steroid Biochemistry ne-Biology Molecular . 2016 Dec 5. (Epub ngaphambi kokuphrinta).
Razzaque, M. Sunlight Exposure: Ingabe Izinzuzo Zempilo Ziyingozi Kakhulu? . I-Journal ye-Steroid Biochemistry ne-Biology Molecular . 2016 Septhemba 16. (Epub ngaphambi kokuphrinta).