Indlela Yokuthola I-Vitamin D Eningi
Ukuntuleka kwe-Vitamin D kuye kwaxhunyaniswa nemibandela yezempilo ehlobene neminyaka efana nokucindezelwa kwegazi eliphezulu, ukuphefumula kwamathambo kanye nokufa kwabantu jikelele. I-Vitamin D iyashesha endleleni eya ekubeni "i-vitamin eyodwa".
Ingabe Ngempela I-Vitamin?
Ngokuyisisekelo, cha. Amavithamini angama-micronutrients umzimba asebenzisa ngezinqubo ezihlukahlukene. I-Vitamin D iyi-prohormone, into eyenziwa ngumzimba ukuba ibe i-hormone.
Kodwa lokho kuyikhono lobuchwepheshe. Into okumele uyikhumbule nge-vitamin D yukuthi umzimba wakho ungayenza ilanga.
Ukwenza
Okwenzekayo yilolanga (ikakhulukazi ukukhanya kwe-UV-B) elihlasela isikhumba sakho liphendula namanye amakhemikhali (7-dehydrocholesterol) ukuqala ukwenza i-vitamin D. Le nqubo iyinkimbinkimbi futhi ayithandi kakhulu. Okudingayo ukukhumbuza ukuthi cishe imizuzu engu-15 yokuchayeka kwelanga ezandleni zakho nasebusweni nsuku zonke kunomzimba omningi wokwenza uvithamini D ngokwanele ngaphansi kwezimo ezivamile. Uma uhlala enyakatho (noma indlela eya eningizimu), umkhathi uhlunga okuningi kwe-UV-B phakathi nobusika futhi ungadinga ukuvezwa okwengeziwe.
Kuhle Kanjani?
Okuhle, asikwazi ngempela ukuthi isebenza kanjani. I-Vitamin D ibonakala igcina ukucindezela kwegazi okuphansi, ukunciphisa ukuvuvukala nokunikeza amandla omzimba amandla - konke kuzuzisa ukugcina inhliziyo yakho impilo futhi (mhlawumbe) ngisho nokulwa nomdlavuza.
Siyazi ukuthi i-vitamin D iyadingeka empilweni enhle yethambo - kusiza amathambo akho ukuthi athathe i-calcium (ne-calcium yilaphi amathambo okwenziwa ngawo). Izingane ngaphandle kokutholakala ne-vitamin D zingahlakulela izifo (isifo lapho imilenze yabo iba khona ngokugqama kakhulu) futhi abadala asebekhulile abanamavithamini D bangase bathuthukise izifo zethambo.
Ukucwaninga nge-vitamin D ukuntuleka nokucindezeleka, ukuntuleka kwevithamini D kanye nobuhlungu be-back and vitamin D nokuhlaselwa kwenhliziyo konke kubonisa ukuthi i-vitamin D inendima enkulu kunazo zonke okumele idlale kunempilo nje yethambo. I-Vitamin D iye yahlanganiswa nesifo esizimele. Izifo ezinjenge- multiple sclerosis zingabangelwa ukuntuleka kwe-vitamin D (ngokwezinye izinkolelo - funda kabanzi kwi- Multiple Sclerosis ne-Vitamin D ).
Izinhlobo
Izinhlobo ezimbili ezinkulu zevithamini D ziyi-vitamin D2 ne-vitamin D3. I-Vitamin D2 ibizwa nangokuthi i-ergocalciferol nelinye igama le-vitamin D3 liyi-cholecalciferol. Uma ubheka izithako, abaningi babonakala begxile ku-vitamin D3 (cholecalciferol) futhi uzobona ukuthi kubhalwe njengesithako. Funda ngezansi ukuze uthole okwengeziwe nge-supplementation ye-vitamin D.
Ubani Ongenele?
Ukuntuleka kwe-Vitamin D kubonakala sengathi kuvamile e-US Mhlawumbe sonke sichitha isikhathi esiningi ngaphakathi. Kulinganiselwa ukuthi abantu abangama-25% base-US banezinombolo ezingaphansi kuka-18 nge-millilitre ka-vitamin D (isifo esiqinile se-vitamin D). Ngokuvamile, amadoda angama-40% nabesifazane abangu-50% bacatshangwa ukuthi bancane kunezinga eliphilile lamavithamini D (28 nanograms per milliliter). Abantu abasengozini enkulu kunoma ubani ochitha isikhathi esiningi endlini (asebekhulile kanye nasekhaya, isibonelo) nabantu abanekhanda elimnyama (isikhumba esimnyama sithatha kancane ukukhanya kwelanga).
Kwenzekani Emzimbeni Wakho?
Lapho amazinga e-vitamin D ephansi, umzimba wakho nje ubonakala ungasebenzi kahle. Ukuntuleka kwe-Vitamin D kuye kwaxhunyaniswa nengcindezi ephakeme yegazi , izinkinga ze-insulin, ingozi yesifo sikashukela , ukukhuluphala nokuningi. Amamukeli we-vitamin D atholakale kumangqamuzana e-pancreatic enza i-insulini (eholela ekuxhumaneni okuhambisana phakathi kwe-vitamin D nesifo sikashukela). Siyazi ukuthi ukuhlasela kwenhliziyo kwenzeka kakhulu ebusika (lapho abantu bengena ngaphansi futhi ngaleyo ndlela banamazinga aphansi evithamini D) nokuthi abantu basinda umdlavuza kangcono ehlobo (lapho amazinga abo e-vitamin D ephakeme). Kodwa asiqondi ngokugcwele ukuthi kungani lezizinto zenzeka noma ukuthi impela i-vitamin D yenzani emzimbeni.
Ingozi Yokufa
Esikhathini sokutadisha, amarekhodi avela kubantu abadala abangu-13 331 abavela ku-database yolwazi kazwelonke ehlanganiswe nguhulumeni wase-US bahlolwe ukucacisa ukuxhumana phakathi kokufa kanye nokuntuleka kwe-vitamin D (kuchazwe ngaphansi kwama-25-hydroxyvitamin D (25 (OH) D). Amazinga e-Vitamin D zahlolwa kusukela ngo-1988 kuya ku-1994 futhi abantu balandelwa kuze kube ngu-2000 ngolwazi mayelana nesizathu sokufa. Ngokwesilinganiso, abantu abasesifundweni balandelwa iminyaka engu-8.7.
Abacwaningi bathola ukuthi ukutholakala kwe-vitamin D kwakuxhunyaniswe nakho konke okubangelwa ukufa. Abantu abasemazingeni aphansi kakhulu (ngaphansi kwama-25%) wevithamini D babe nokwanda okungama-26% engozini yokufa phakathi nenkathi yokucwaninga uma kuqhathaniswa nabantu abanamazinga aphezulu kavithamini D. Lokhu kwaba ngu-3.1% weengozi zokufa kwabantu inani labantu.
Ngenxa yokuthi isampula yayimele inani labantu base-US, singakwazi ukukhiqiza kusukela kulolu cwaningo ukuthi 3.1% wabashonile e-US baxhunyaniswe nokuntuleka kwe-vitamin D. Abacwaningi bakholelwa ukuthi ukutholakala kwevithamini D kuyingozi yokuzibulala isifo senhliziyo futhi kufanele kucatshangwe nezinye izici ezinobungozi njengomlando womndeni, ukucindezelwa kwegazi noma ukukhuluphala ngokweqile. Ukuntuleka kwe-Vitamin D kungase kubangele futhi ekufeni kwabantu abanomdlavuza.
Ukuguga
Siyazi ukuthi abantu abadala asebekhulile banamaphutha e-vitamin D. Umbuzo wangempela uwukuthi ukuntuleka kunento yokusebenza nomzimba oguga (isibonelo, umzimba awukwazi ukukhiqiza amazinga anele kavithamini D) noma ukuthi ukuziphatha kwabantu abadala kuyabonakala yini (isibonelo, abazitholi ilanga elikhulu). Lona umbuzo obalulekile ngoba uzophendula umbuzo othi "senzani mayelana nokuntuleka kwe-vitamin D kubantu abadala asebekhulile?"
Abacwaningi uRobert Scragg noCarlos Camargo bathatha lolo daba oluhlanganiswe nguhulumeni wase-US osetshenzisweni olungenhla (i-Third NHANES) futhi bafuna ukuxhumana phakathi kwamazinga e-vitamin D nomsebenzi wangaphandle kubantu abadala. Bathola ukuthi, ngempela, amazinga kavithamini D anciphile ngenkathi ekhula. Baphinde bathola ukuthi ukuhlanganyela emisebenzini yangaphandle yomzimba kwehle ngobudala. Abantu abaneminyaka engama-60 noma ngaphezulu, noma kunjalo, okwenza umsebenzi wangaphandle wansuku zonke babe namazinga e-vitamin D omdala osemusha. Ngakho-ke isiphetho ukuthi amazinga e-vitamin D emzimbeni ayanciphisi ngeminyaka yobudala, kodwa isikhathi sabantu siphume ngaphandle. Lena izindaba ezinhle. Ungagcina amazinga akho e-vitamin D ngokumane ngokuchitha isikhathi esingaphandle ngaphandle kwansuku zonke.
I-arthritis
Lapho kungenzeka ukuthi kube nokuxhumana phakathi kwe-vitamin D nokuntuleka kwezifo zesifo se-rheumatic ezifana ne-arthritis. Udokotela emtholampilo we-rheumatology unamagciwane amasha ahlolwe ukungena kwe-vitamin D. Ngemva kokuhlola iziguli ezingu-231, wathola ukuthi i-162 (70%) yayinamazinga aphansi kavithamini D no-26% enesifo esiningi sevithamini D. Ngeshwa, lokhu kungukubona nje. Asazi ukuthi isilinganiso salolo dolobha noma izifo zesifo se-rheumatic singathinta amazinga e-vitamin D (isibonelo, abantu abanesifo sofuba bangase bahlale ngaphakathi endlini ngoba bengakuzwa kahle). Akukhulunywanga nakancane uma ukunikeza izithako ze-vitamin D nokwandisa amazinga e-vitamin D kuthinte izimpawu zabo. Lokho kusho ukuthi lokhu kuyinto enye eyithakazelisayo ekutadisheni okwengeziwe ngomthelela we-Vitamin D empilweni.
Ngingayitholaphi Abanye?
Thola ezinye kusuka ezindaweni ezintathu: ukudla, ilanga, kanye nezithako. Ukudla okuningi akuqukethe i-vitamin D. Ezinye izinhlanzi ezinamafutha (njenge-saumon) nezinhlanzi zesibindi zesibindi ziwumthombo omuhle (Yuck!). Izinkukhu zezinyosi, ushizi, namaqanda nazo zinevithamini D. Inani lokudla nobisi ngokuvamile liqiniswa nge-vitamin D. Eqinisweni, ama-glass amabili okuthiwa u-vitamin D ubisi oluqinile ngosuku unikeza u-vitamin D okwanele kubantu abaneminyaka engama-50. Izindleko ziyanzima kakhulu ukuthola. Kunokuphikisana okuningi mayelana nokuthi umzimba ungasebenzisa yini izithako ezinamakhomikhali D (ikakhulukazi ngaphandle kwe-calcium eyengeziwe). Ijaji lingakapheli ukuthi ukuthatha izithako kuyindlela ephumelelayo yokulwa nokuntuleka kwevithamini D. Ungadli konke u-vitamin D ngobuqili. Amazinga aphezulu kavithamini D awaphephile. Ilanga ukubheja kwakho okuhle kakhulu. Mane uqiniseke ukuthi uchitha isikhathi esincane (cishe imizuzu engu-15) ngaphandle kwosuku ngalunye. Ukube nje izandla zakho nobuso zivezwe phakathi naleso sikhathi kwanele. Ungadluli kodwa. Qaphela umdlavuza wesikhumba , futhi qinisekisa ukuthi awutholi isikhathi eside kakhulu elangeni .
Ngifinyelela Kanjani Ngaphandle?
Kungase kubonakale njengombuzo oyisimungulu, kodwa ukucabanga ukuthi ungaphandle kanjani kuyinselele kubantu abaningi. Uma usebenza esakhiweni sehhovisi futhi uhlala endaweni lapho uhamba khona yonke indawo, ukuthola isikhathi phakathi nesonto ukuba ungaphandle kuyinselele yangempela. Indlela ecacile kakhulu yokwenza lokhu ukuhamba ukuhamba okuncane emini. Uthola izinzuzo zezempilo zokuhamba zihlangene nezinzuzo zika vithamini D. Uma ungakwazi ukwenza lokho, kuzomele ube nokudala. Ungathola imfucumfucu yakho ye-vitamin D ezindaweni zokupaka (vele uhambe eduze noma uhambe kancane). Ungase futhi uthole nje indawo enhle engaphandle ukuze wenze izingcingo ezimbalwa phakathi nosuku. Ngithanda ukwenza zonke lezo izingcingo uma wazi ukuthi uzobe ubamba ngaphandle. Cabanga ngezindlela ezimbalwa zokuzitholela ngaphandle ngesikhathi sakho.
Izinkinga Nezocwaningo
Ngemva kokufunda konke lokho, kubonakala sengathi umqondo omuhle wonke umuntu ukuba agxile ekutholeni u-vithamini D. ngaphezulu. Kuyinkimbinkimbi. Nazi ezinye izici, kubhekiswe ekubuyekezweni kukaVithamini D National Institutes of Health (NIH), okwenza ukuthi "Ngifanele ukuthatha isithako se-vitamin D?" Umbuzo unzima:
- Amavithamini amaningi adingeka ukuthi abe namanye amakhemikhali noma amavithamini abonakala abe yinoma yini enhle. Isibonelo, ukuthatha izithako ze-vitamin D ngaphandle kwanoma iyiphi i-calcium eyengeziwe ingase ibe yimfucuza. Ucwaningo oluningi alulinganisanga kokubili i-calcium ne-vitamin D ndawonye.
- Amazinga e-vitamin angashintsha kakhulu kumagundane futhi mhlawumbe nawo kubantu. Ngamanye amazwi, amazinga omuntu we-vitamin D angashintsha ngokuhamba kwesikhathi futhi lokho kushintshela akuzange kubandakanyeke ekufundweni noma.
- Izimo eziyinkimbinkimbi zingathinta u-vitamin D ukuntuleka kufaka phakathi isikhathi sonyaka (ukukhanya kwelanga kancane ebusika), ububanzi (ezindaweni eziphakeme, ukukhanya kwelanga kubuthakathaka futhi kuveza u-vitamin D okungenani, amazinga okusebenza ngokomzimba, ukudla, njll.
- Ukuhlolwa kwamanje kwamazinga e-vitamin D kunezinhlobo eziningi kuzo.
- Asinakho ubufakazi obunqobo bokuthi ukugcina amazinga e-vitamin D ebangeni elijwayelekile empeleni kuvimbela ukugula noma isifo.
- Asazi ukuthi amazinga e-vitamin D ahloswe kufanele abe kubantu abanezimo ezihlukahlukene.
- Abantu abanezifo kungenzeka baphume ngaphandle. Amazinga aphansi e-vitamin D angase abe umphumela wesifo esingapheli, hhayi isizathu.
- Ukugula (kanye nemithi) kungase kuhlangane nendlela umzimba okhiqiza ngayo i-vitamin D, okwenza ukuthi utholakale nge-vitamin D.
Okubalulekile
Uma uphuma ngaphandle kwansuku zonke futhi ube nokukhanya kwelanga, amazinga akho e-vitamin D cishe alungile. Uma ungaphakathi kakhulu, akuyona umqondo omubi ukugxila ekusebenziseni imizuzu embalwa eyengeziwe ngaphandle kosuku ngalunye. Uma unesifo noma ungenakukwazi ukuphuma, cabangela ukucela udokotela wakho ukuthi ahlole amazinga akho e-vitamin D. Phela, amadoda angama-40% nabantu abadala abangama-50% bacatshangwa ukuthi banamavithamini D. Yiqiniso, ikhambi lilinganayo - sebenzisa nje isikhathi esincane ngaphandle kosuku ngalunye.
> Imithombo:
> URobert Scragg noCarlos A. Camargo, Jr. Ukuphindaphindiwe kwemiSebenzi Yokuzilibazisa-Isikhathi Sokusebenza kanye neSerum 25-Hydroxyvitamin D Izinga E-US Population: Imiphumela evela ku-Third National Health and Nutrition Examination Survey. I-American Journal of Epidemiology 2008 168 (6): 577-586;
> Muhammad Haroon, iSouth Infirmary-Victoria University Hospital, iKork, Ireland. Kuthunyelwe e-European Union League Against Rheumatism. 2008. Paris.
> Michal L. Melamed, MD, uMHS; U-Erin D. Michos, MD, uMHS; I-Wendy Post, MD, i-MS; Brad Astor, PhD. 25-Hydroxyvitamin D Izinga kanye Nengozi Yokufa ku-General Population. I-Arch Intern Med. 2008; 168 (15): 1629-1637.
> Izikhungo Zikazwelonke Zempilo. Ihhovisi Lezithako Zokudla. I-Supplement Supplement Sheet Factory: Vitamin D.