Kwanele ukusho igama elithi "i-osteoporosis" ukuletha engqondweni amathambo aphukile, ukucindezela ukuphuka kwe-back, ubuhlungu obuhlala njalo, ukuphuka kwentamo yesifazane, ukukhubazeka, ukufa nezinye izinto ezesabekayo. Izigidi zabantu emhlabeni wonke zihlushwa ukuphuka kwamathambo okubangelwa i-osteoporosis. Ingabe abesifazane kuphela abalahlekelwa isisindo? Cha. Amadoda afinyelele eminyakeni yobudala engama-55-60 alahlekelwa cishe u-1% wamathambo ngonyaka. Yini ebangela ukulahleka kwamathambo? Ngokuvamile sithi inani le-calcium eyanele yokudla, ukudla ngokweqile amaprotheni nosawoti, okubangela ukulahlekelwa kwe-calcium futhi okuholela ekushintsheni kwamahomoni, kanye nokuntuleka noma ukungazivocavoci (okuhlanganisa nokuthwala isisindo), kube imbangela. Nokho, ungayithathi kancane imbangela yokuntuleka kwevithamini D emzimbeni. Le vithamini ibaluleke kakhulu ngoba ivumela umzimba ukuthi ubambe i-calcium futhi ukhuthaze impilo yamathambo.
Yiziphi izimpawu zokushoda kwe-vitamin D? Eqinisweni, azikho izimpawu ezisobala, ngaphandle kokuthi ukumuncwa kwe-calcium emzimbeni kulinganiselwe. Ukuze agcine amazinga enele e-calcium egazini, amathambo kufanele alahle i-calcium equkethe. Ngenxa yalokho, ukuntuleka kwevithamini D kusheshisa inqubo yokulahlekelwa amathambo futhi kwandisa ingozi yokuphuka kwamathambo - ngisho nasebusheni. Yimiphi imithombo yale vithamini ngaphandle kwamafutha ezinhlanzi? Kunenani elikhulu lokudla eliqiniswe nge-vitamin D2 (eyaziwa nangokuthi i-ergocalciferol), okuhlanganisa ubisi (kodwa hhayi ushizi neyogathi), imajarini, imikhiqizo yesoya nelayisi, kanye nezinhlamvu ezisheshayo. Amanye ama-puddings nama-dessert aqukethe ubisi oluqiniswe nge-vitamin D. Kodwa-ke, ukuphakelwa kwalokhu kudla kunikeza ama-microgram angu-1-3 ale vithamini, kuyilapho inani lansuku zonke liyi-5-10 micrograms. Ukuchayeka njalo elangeni, ngaphezu kokusiza ukubhekana nokucindezeleka, kuthuthukisa ukuminyana kwamathambo. Lokhu kuchazwa yiqiniso lokuthi i-vitamin D yakheka ngenxa yokuchayeka kwelanga esikhumbeni. Umbuzo uphakama: kungakanani ukukhanya okudinga umzimba ukuze kuhlanganiswe okwanele kwevithamini D?
Ayikho impendulo eyodwa. Konke kuncike esikhathini sonyaka nosuku, indawo yokuhlala, impilo kanye neminyaka, ekuqineni kwe-pigmentation yesikhumba. Kuyaziwa ukuthi ukukhanya kwelanga kunamandla kakhulu kusukela ngehora lesishiyagalombili ekuseni kuze kube yihora lesihlanu kusihlwa. Abanye abantu bazama ukuzivikela elangeni ngemithi yokuzivikela elangeni evimba i-ultraviolet B spectrum ehambisana nokwakheka kukavithamini D. I-sunscreen ene-sunscreen 8 ivimbela ukukhiqizwa kwaleli vithamini angu-95%. Ngokuqondene nesihlungi selanga esingu-30, sinikeza ukuvinjelwa okungu-100%. Izidalwa eziphilayo ezihlala ezindaweni ezisenyakatho azikwazi ukukhiqiza uvithamini D isikhathi esiningi sonyaka ngenxa ye-engeli ephansi yelanga ebusika, ngakho amazinga azo kavithamini D avame ukuncipha. Abantu abadala basengcupheni yokungawutholi owanele lo vitamin ngenxa yokuthi abaphumeleli ngaphandle ngoba besaba umdlavuza wesikhumba nemibimbi. Ukuhamba okufushane kuzobazuzisa, kwandise ithoni yemisipha, kugcine amandla amathambo futhi kunikeze umzimba nge-vitamin D. Ukuveza izandla zakho nobuso ekukhanyeni kwelanga imizuzu engu-10-15 nsuku zonke kwanele ukuba inqubo ye-vitamin D synthesis yenzeke. Ngaphezu kweqiniso lokuthi le vithamini yandisa amathambo, ivimbela ukukhula kwamangqamuzana ayingozi, ikakhulukazi, ivikela ekuthuthukiseni umdlavuza webele. Kungenzeka yini ukuba ne-vitamin D eningi emzimbeni? Maye. Ivithamini D eningi inobuthi. Eqinisweni, iwubuthi kunawo wonke amavithamini. Ukweqisa kwayo kubangela ukubola kwezinso nezicubu ezithambile, kungabangela ukwehluleka kwezinso. Inani eliningi kakhulu likavithamini D liye laxhunyaniswa nokwanda kwamazinga e-calcium egazini, okungaholela ekukhathaleni nasekuvinjeni kwengqondo. Ngakho-ke, lapho kuqala izinsuku ezifudumele zasentwasahlobo (noma ihlobo, kuye ngokuthi isifunda), akufanele sigijimele ogwini ukuze sifune i-tan. Odokotela bayasixwayisa - uma sifuna ukugwema ama-freckles, amabala obudala, isikhumba esibuhlungu, imibimbi, ngakho-ke akufanele sibe nentshiseko ngokushisa ilanga. Nokho, ukukhanya kwelanga okusesilinganisweni kuzosinikeza uvithamini D odingekayo.