Ukuba novithamini D owanele kubalulekile ngenxa yezizathu eziningi, okuhlanganisa nokugcina amathambo namazinyo enempilo, futhi kungase futhi kuvikele ezifweni eziningi ezinjengomdlavuza, uhlobo lokuqala lwesifo sikashukela, kanye ne-multiple sclerosis.
I-Vitamin D idlala izindima eziningana emzimbeni, isiza:
– Gcina amathambo namazinyo enempilo
- Ukusekela impilo yamasosha omzimba, ubuchopho kanye nesimiso sezinzwa
– Lawula amazinga kashukela egazini
- Gcina ukusebenza kwamaphaphu nenhliziyo
- Izakhi zofuzo ezithintekayo ekuthuthukiseni umdlavuza
Ngakho yini i-vitamin D?
Naphezu kwegama, i-vitamin D i-prohormone, hhayi i-vitamin. Amavithamini ayizakhi ezingenakudalwa ngumzimba ngakho-ke kufanele zithathwe nokudla. Kodwa-ke, i-vitamin D ingahlanganiswa imizimba yethu lapho ukukhanya kwelanga kushaya isikhumba sethu. Kulinganiselwa ukuthi umuntu udinga imizuzu engu-5-10 yokuchayeka elangeni izikhathi ezingu-2-3 ngesonto, okuzosiza umzimba ukuba ukhiqize i-vitamin D. Kodwa ngeke kwenzeke ukugcina phezu kwabo esikhathini esizayo: i-vitamin D iqedwa ngokushesha. emzimbeni, futhi izinqolobane zawo kufanele zigcwaliswe njalo. Ucwaningo lwakamuva lubonise ukuthi ingxenye enkulu yabantu emhlabeni ayinawo uvithamini D.
Ake sihlolisise izinzuzo ze-vitamin D.
1. Amathambo anempilo
I-Vitamin D idlala indima ebalulekile ekulawuleni i-calcium nokugcina amazinga e-phosphorus egazini, izici ezimbili ezibaluleke kakhulu ekugcineni amathambo enempilo. Umzimba womuntu udinga uvithamini D ukuze umunce futhi ubuyisele i-calcium emathunjini, ekhishwa ngenye indlela ngezinso.
Ukushoda kwale vithamini kubonakala kubantu abadala njenge-osteomalacia (ukuthambisa amathambo) noma i-osteoporosis. I-Osteomalacia iholela ekunciphiseni kwamathambo kanye nobuthakathaka bemisipha. I-Osteoporosis yisifo samathambo esivame kakhulu phakathi kwabesifazane be-postmenopausal kanye namadoda amadala.
2. Ukunciphisa ingozi yomkhuhlane
Ucwaningo luye lwabonisa ukuthi izingane ezinikezwa amayunithi angu-1200 kavithamini D ngosuku izinyanga ezingu-4 ebusika zibe nengozi encishisiwe engaphezu kuka-40% yokuthola igciwane lomkhuhlane.
3. Ukunciphisa amathuba okuba nesifo sikashukela
Ucwaningo luye lwabonisa nobudlelwano obuphambene phakathi kokugcwala kwevithamini D emzimbeni kanye nobungozi besifo sikashukela. Kubantu abanesifo sikashukela, inani elanele likavithamini D emzimbeni lingaba nomthelela omubi ekukhiqizweni kwe-insulin nokubekezelela ushukela. Kolunye ucwaningo, izinsana ezithola amayunithi angama-2000 wevithamini ngosuku zinengozi encishisiwe engama-88% yokuba nesifo sikashukela ngaphambi kweminyaka engama-32.
4. Izingane ezinempilo
Amazinga aphansi kavithamini D ahlotshaniswa nengozi ephakeme kanye nokuqina kwezifo zezingane ezi-atopic kanye nezifo ezigulisa umzimba, okuhlanganisa isifuba somoya, i-atopic dermatitis, kanye ne-eczema. I-Vitamin D ingase ithuthukise imiphumela elwa nokuvuvukala ye-glucocorticoids, iyenze ibe wusizo kakhulu njengokwelashwa kwesondlo kubantu abanesifuba somoya esingazweli ngama-steroid.
5. Ukukhulelwa okunempilo
Abesifazane abakhulelwe abanovithamini D basengozini enkulu yokuba ne-preeclampsia futhi badinga ukuhlinzwa. Ukugxila okuphansi kwevithamini nakho kuhlotshaniswa nesifo sikashukela sokukhulelwa kanye ne-bacterial vaginosis kwabesifazane abakhulelwe. Kubalulekile futhi ukuqaphela ukuthi amazinga kavithamini D aphezulu kakhulu ngesikhathi sokukhulelwa ahlotshaniswa nengozi eyengeziwe yokuthuthukisa i-allergies yokudla phakathi neminyaka emibili yokuqala yokuphila.
6. Ukuvimbela umdlavuza
I-Vitamin D ibaluleke kakhulu ekulawuleni ukukhula kwamangqamuzana nasekuxhumaneni phakathi kwamaseli. Olunye ucwaningo luye lwabonisa ukuthi i-calcitriol (uhlobo olusebenza ngamahomoni kavithamini D) lunganciphisa ukuqhubeka komdlavuza ngokunciphisa ukukhula nokuthuthukiswa kwemithambo yegazi emisha esicutshini somdlavuza, ukwandisa ukufa kwamangqamuzana omdlavuza, nokunciphisa ukuqubuka kwamangqamuzana. I-Vitamin D ithinta izakhi zofuzo zabantu ezingaphezu kuka-200 ezingaphazamiseka uma ungenawo uvithamini D owanele.
Ukuntuleka kwe-Vitamin D kuhlotshaniswa nengozi eyengeziwe yesifo senhliziyo, umfutho wegazi ophakeme, i-multiple sclerosis, i-autism, isifo se-Alzheimer's, isifo samathambo, isifuba somoya, nomkhuhlane wezingulube.
I-Vitamin D Enconyiwe
Ukuthathwa kukavithamini D kungakalwa ngezindlela ezimbili: ngama-micrograms (mcg) kanye namayunithi amazwe ngamazwe (IU). I-microgram eyodwa yevithamini ilingana nama-40 IU.
Imithamo enconyiwe kavithamini D yabuyekezwa yi-US Institute ngo-2010 futhi okwamanje imi kanje:
Izingane ezingu-0-12 izinyanga: 400 IU (10 mcg) Izingane ezineminyaka engu-1-18: 600 IU (15 mcg) Abantu abadala abangaphansi kweminyaka engu-70: 600 IU (15 mcg) Abantu abadala abaneminyaka engaphezu kuka-70: 800 IU (20 mcg) Abesifazane abakhulelwe noma abancelisa ibele : I-IU (600 mcg)
Ukuntuleka kwe-Vitamin D
Ibala lesikhumba elimnyama kakhulu kanye nokusetshenziswa kwe-sunscreen kunciphisa ikhono lomzimba lokumunca imisebe ye-ultraviolet evela elangeni edingekayo ukuze kukhiqizwe uvithamini D. Ngokwesibonelo, i-sunscreen ene-SPF 30 inciphisa ikhono lomzimba lokuhlanganisa ivithamini ngo-95%. Ukuze uqale ukukhiqiza uvithamini D, isikhumba kufanele sichayeke elangeni eliqondile futhi singambozwa izingubo.
Abantu abahlala ezindaweni ezisenyakatho noma ezindaweni ezinamazinga aphezulu okungcola, abasebenza ebusuku, noma abahlala ezindlini usuku lonke, kufanele bangezelele ekuthatheni kwabo uvithamini D noma nini lapho kunokwenzeka, ikakhulukazi ngokudla. Ungathatha izithasiselo zikavithamini D, kodwa kungcono kakhulu ukuthola wonke amavithamini namaminerali akho ngemithombo yemvelo.
Izimpawu zokushoda kwe-Vitamin D:
- Ukugula njalo - Ubuhlungu emathanjeni nasemhlane - Ukucindezeleka - Ukuphola kancane kwamanxeba - Ukuqothuka kwezinwele - Ubuhlungu emisipha
Uma ukuntuleka kwevithamini D kuqhubeka isikhathi eside, kungaholela ezinkingeni ezilandelayo:
- Ukukhuluphala - Isifo sikashukela - Umfutho wegazi ophezulu - Ukucindezeleka - I-Fibromyalgia (ubuhlungu be-musculoskeletal) - I-Chronic fatigue syndrome - I-Osteoporosis - Izifo ze-Neurodegenerative ezifana nesifo i-Alzheimer's
Ukushoda kwe-Vitamin D nakho kungaba nomthelela ekwakhiweni kwezinhlobo ezithile zomdlavuza, ikakhulukazi webele, wendlala yesinye, nomdlavuza wekoloni.
Imithombo Yezitshalo Ye-Vitamin D
Umthombo ovame kakhulu wevithamini D yilanga. Nokho, iningi lamavithamini litholakala emikhiqizweni yezilwane njengamafutha ezinhlanzi nezinhlanzi ezinamafutha. Ngaphezu kokudla kwezilwane, uvithamini D angatholakala kokunye ukudla kwemifino:
- Amakhowe e-Maitake, ama-chanterelles, ama-morels, ama-shiitake, amakhowe oyster, i-portobello
– Amazambane agayiwe nebhotela nobisi
- Ama-Champignons
Ivithamini D eningi kakhulu
Umkhawulo ophezulu onconyelwe uvithamini D ngu-4000 IU ngosuku. Kodwa-ke, i-National Institutes of Health iphakamise ukuthi ubuthi be-vitamin D abunakwenzeka ngokudla kwansuku zonke kufika ku-10000 IU ye-vitamin D ngosuku.
Uvithamini D omningi (hypervitaminosis D) ungaholela ekubaleni ngokweqile kwamathambo kanye nokuqina kwemithambo yegazi, izinso, amaphaphu, nenhliziyo. Izimpawu ezivame kakhulu ze-hypervitaminosis D yikhanda elibuhlungu kanye nokucanuzela kwenhliziyo, kodwa kungase kuhlanganise nokungathandi ukudla, umlomo owomile, ukunambitheka kwensimbi, ukuhlanza, ukuqunjelwa, kanye nesifo sohudo.
Kungcono ukukhetha imithombo yemvelo kavithamini D. Kodwa uma ukhetha isithasiselo, cwaninga ngokucophelela uhlobo lwemikhiqizo yezilwane (uma ungumuntu odla imifino noma imifino), okokwenziwa, amakhemikhali, nokubuyekezwa kwemikhiqizo.