Ukunqongophala kweVitamin D: yonke into ekufuneka uyazi

Mhlawumbi ukhe weva kakhulu kutshanje malunga "nokungabikho kwevithamini D " ngesifo, akunjalo? Kukho isizathu soko. Yingxaki echaphazela izigidi zabantu kwihlabathi liphela. Ngamafutshane, ibangelwa kukunqongophala kwevithamini " yelanga ". Ngelixa uninzi lwabantu lucinga ngevithamini D njengoncedo lwempilo yamathambo, ibalulekile kwezinye izinto ezininzi, kubandakanya ukusebenza komzimba, amandla emisipha, kunye neemvakalelo. Ukuba uhlala uziva udiniwe, okanye unentlungu engachazekiyo, inokuba luphawu lokungabikho kwevithamini D. Nokuba ukhathazekile ngempilo yakho okanye yomnye umntu, kubalulekile ukuqonda izizathu, iimpawu, iingozi, kunye nonyango lokungabikho kwevithamini D ukuze uhlale uphilile ekuhambeni kwexesha.

Okokuqala, masibone, yintoni i-vitamin D? Siyifumana njani?

Ngaphambi kokuba sithethe ngokunqongophala, masiqonde ukuba yintoni kanye kanye i-vitamin D. Enyanisweni yi-vitamin enyibilikayo emafutheni esebenza njenge-steroid hormone. Siyifumana ngeendlela ezimbini:

1. Ukusuka elangeni (ivithamini D3): Xa ulusu lwethu luchatshazelwa yimitha ye-ultraviolet B (UVB) evela elangeni, ivithamini D3 (cholecalciferol) iveliswa ngaphakathi eluswini.
2. Ukusuka ekutyeni nakwizongezo (iivithamini D2 kunye neD3): Ivithamini D2 (ergocalciferol) ifumaneka kwizityalo (umz., iikhowa ezinyangwe nge-UV ) kunye nokutya okuqinisiweyo. Ivithamini D3 ifumaneka ekutyeni kwezilwanyana (umz., iintlanzi ezinamafutha, amaqanda , isibindi ). Olu luhlobo lwe-D3 oluhlala lunikwa njengezongezo.

Kodwa eyona nto ibalulekileyo yile: i-D2 kunye ne-D3 azisebenzi xa zithathwa ngomlomo. Kufuneka ziguqulwe emzimbeni. Okokuqala, ziguqulwa esibindini zibe yi-25-hydroxyvitamin D [25(OH)D] – eli linqanaba elilinganiswa kwiimvavanyo zegazi. Emva koko, ikakhulu kwizintso, ziguqulwa zibe yi-hormone esebenza ngokwenene, i-1,25-dihydroxyvitamin D (calcitriol). Le calcitriol yileyo ingena kwiiseli emzimbeni wonke kwaye yenza oko kufanele kwenziwe yi-vitamin D.

Kutheni kubalulekile ukuba nevithamini D eyaneleyo emzimbeni? Kwenzeka ntoni ukuba awunayo eyaneleyo?

Ekubeni ukwazi konke oku malunga nento eyenziwa yi-vitamin D, mhlawumbi uyaqonda ukubaluleka kokuthintela ukunqongophala kwayo nokunyanga ukuba ayanelanga. Ngoko ke, ukugcina amanqanaba afanelekileyo e-vitamin D emzimbeni kubaluleke kakhulu kwezi zinto:

I-Vitamin D kunye neMpilo yeThambo

I-Vitamin D ibalulekile emzimbeni ukuze umzimba ukwazi ukufunxa i-calcium kunye ne-phosphorus, eziyimfuneko kumathambo aqinileyo. Ukuba i-vitamin D ayanelanga, ukufunxa oku kuncipha kwaye amathambo abe buthathaka. Oku kunokukhokelela kwi-rickets kubantwana abancinci kunye ne-osteomalacia kubantu abadala. Kwakhona kwandisa kakhulu umngcipheko we-osteoporosis.

Ulawulo loMzimba

IVithamini D ikwanceda inkqubo yethu yomzimba yokuzikhusela ukuba isebenze kakuhle. Ukuba asinayo iVithamini D eyaneleyo, sinamathuba amaninzi okufumana izifo (ingakumbi izifo ezosulelayo). Oku kunokunxulunyaniswa nezinye izifo ezizikhuselayo emzimbeni. Xa silungisa ukungabikho kweVithamini D, inkqubo yethu yomzimba yokuzikhusela isebenza ngcono.

Amandla emisipha, iintlungu zomzimba

Ubuthathaka bemisipha kunye nentlungu yemisipha ziimpawu eziqhelekileyo zokunqongophala kwevithamini D. Ivithamini D iyafuneka ukuze izihlunu zisebenze kakuhle. Xa amanqanaba evithamini D ebuyiselwa, umzimba uba namandla ngakumbi, kwaye ukuwa kunokuncipha, ingakumbi kubantu abadala.

Impilo yeMood kunye neBrain

Kukho ii-receptors engqondweni ezisabela kwi-vitamin D. Ubudlelwane bunzima kancinci, kodwa idatha ibonisa ukuba abantu abaswele i-vitamin D basengozini enkulu yokudakumba, ukuphazamiseka kwengqondo okuhambisana nexesha elithile (i-SAD), kwaye mhlawumbi nokuwohloka kwengqondo. Ukulungisa ukunqongophala kwe-vitamin D kunokuba yindlela enye yokugcina impilo yengqondo kunye nokusebenza kwengqondo okuhle.

Amanye amakhonkco ezempilo

Uphando luyaqhubeka nokuphanda unxibelelwano phakathi kokunqongophala kwevithamini D kunye nesifo sentliziyo, ukusebenza kwe-metabolic (umz., ukuziva unesifo se-insulin), kunye nezinye izifo ezingapheliyo. Kubonakala ngathi ukugcina amanqanaba evithamini D aneleyo kunceda ukugcina i-homeostasis yomzimba.

Ukunqongophala kweVithamin D: Yintoni kanye kanye? Kuxhaphake kangakanani? Zithini izizathu?

Njengoogqirha, sixilonga ukungabikho kwevithamini D ngokulinganisa amanqanaba e-serum angama-25-hydroxyvitamin D. Uluhlu lwamanqanaba lunokwahluka, kodwa ngokubanzi siwahlula ngolu hlobo:

• Ukunqongophala: Ngaphantsi kwe-20 ng/mL (okanye ngaphantsi kwe-50 nmol/L)
• Ukungoneli: Phakathi kwama-21 nama-29 ng/mL (okanye phakathi kwama-51 nama-74 nmol/L)
• Ukwanela: mkhulu kune okanye ulingana ne-30 ng/mL (okanye mkhulu kune okanye ulingana ne-75 nmol/L)

Oku kubalulekile: Musa ukusekela izigqibo zakho kuvavanyo lwegazi kuphela. Thetha nogqirha wakho ukuze ufumane ukuba yintoni kanye omawuyenze ngokulandelayo, nokuba unesiphene sevithamini D okanye enye ingxaki, ngokusekelwe kwimeko yakho yempilo, iimpawu kunye nemingcipheko.

Uvavanyo

Anditsho ukuba wonke umntu ufanele ahlolwe i-vitamin D. Nangona kunjalo, ukuba uneempawu zokunqongophala kwe-vitamin D, izinto ezinokubangela umngcipheko, okanye imeko efana ne-osteoporosis, licebo elihle ukuba wenze olu vavanyo.

Singawanyusa njani ngokukhuselekileyo amanqanaba ethu e-vitamin D?

Ukulungisa ukungabikho kwevithamini D kuthetha ukwandisa ubungakanani emzimbeni nokugcina loo nqanaba, phantsi kwengcebiso kagqirha.

Ukongezwa: Unyango oluphambili

• Umlinganiselo: Ukuze ulungise ukunqongophala kwevithamini D, kufuneka uthathe ngaphezu komlinganiselo ocetyiswayo wemihla ngemihla. Ugqirha wakho uya kukunika umthamo kunye nenkqubo efanelekileyo (ngesiqhelo ivithamini D3). Oku kunokuquka:
  • Idosi yokuqala ephezulu (idosi yokulayisha) (umz. i-50,000 IU ngeveki, kangangeeveki ezininzi) - iyanda ngokukhawuleza.
  • Emva koko thatha idosi ephantsi (idosi yolondolozo) (ngesiqhelo yi-1,000–4,000 IU ngosuku, kuxhomekeke kwimfuneko) - kwaye ugcine loo nqanaba.
• Indlela yokuthatha: Thatha umlinganiselo ochanekileyo ochazwe ngugqirha wakho. Ukuthatha kakhulu kunokuba yingozi kwisibindi (kuyingozi kwisibindi). Ke ngoko, kubalulekile ukuthatha amayeza okungabikho kwevithamini D phantsi kwengcebiso kagqirha, ukuze ukhuseleke.
• Ukulandelela: Uvavanyo lwegazi kufuneka lwenziwe kwakhona kwiinyanga ezimalunga ne-3 ukujonga ukuba amanqanaba e-vitamin D aphucukile na, kwaye ukuba kuyimfuneko, lungisa umthamo.

Ukuhlamba ilanga ngobulumko: yingcebiso nje

Nokuba ufumana i-vitamin D elangeni, ukuba unesiphene esikhulu, awunakuyilungisa loo nto ngokuzihlamba elangeni kuphela (ingakumbi xa ucinga ngezinto ezinokubangela umngcipheko kunye nokukhuselwa kwesikhumba). Ixesha elifutshane lokuchacha elangeni (imizuzu eli-10-20, iintsuku ezimbalwa ngeveki, ngaphandle kokutshisa ulusu, ngaphandle kwe-sunscreen, ezingalweni nasemilenzeni, ngamaxesha afanelekileyo) kunokunceda ukuvelisa i-vitamin D. Nangona kunjalo, kufuneka ucinge nangomngcipheko womhlaza wesikhumba.

Ukutya neziselo: umnikelo omncinci

Kulungile ukutya ukutya okunevithamini D, kodwa kunzima ukuhlawula intswelo enkulu ngokutya kuphela. Cinga ngezi zinto zokutya:

• Intlanzi Enamafutha - I-Salmon, i-Mackerel, iiSardines
• Ioyile yesibindi seCod (Le ikwanevithamini A eninzi, ngoko ke lumka)
• Iiqanda zeqanda
• Ukutya okunevithamini D eyongeziweyo (ubisi, iyogathi, iziselo zeziqhamo, iinkozo - bona iilebheli) (Ukutya Okuqinisiweyo - Ubisi, iyogathi, iijusi, iinkozo)
• Amakhowa Avezwe Kukukhanya Kwe-UV (iVitamin D2)

Yintoni onokuyenza ukuze uphephe ukunqongophala kwevithamini D ubomi bakho bonke?

Nazi ezinye izinto ekufuneka uqhubeke uzenza ukuze uthintele ukunqongophala kwevithamini D:

• Cinga ngomngcipheko wakho: Ngokusekelwe kwizinto ezikhankanyiweyo apha ngasentla (indlela yokuphila, ummandla, ukutya, ubudala, umbala wolusu, kunye neemeko zempilo), cinga ngendlela onokuthi ungabi navithamini D ngokwaneleyo ngayo.
• Hlala ulungelelene: Kungcono ukufumana ixesha elifanelekileyo lokufumana ilanga, utye ukutya okutyebileyo kwi-vitamin D, kwaye kubantu abaninzi (ingakumbi abo basengozini enkulu, abo bakwiilizwe ezibandayo), thetha nogqirha wakho kwaye uthathe isongezelelo sedosi ephantsi (njenge-1,000–2,000 IU D3 ngosuku).
• Bona ugqirha wakho rhoqo: Xa usiya kuhlolwa rhoqo, thetha nogqirha wakho ngezinto ezinokubangela ukunqongophala kwevithamini D.
• Impilo entle = amanqanaba alungileyo evithamini D: Izinto ezinje ngokugcina ubunzima obusempilweni kunye nokulawula ezinye izifo zinceda ukugcina amanqanaba alungileyo evithamini D.

Iingozi zokunqongophala kwe-vitamin D okunganyangwanga

Ukuba ukungabikho kwevithamini D kunganyangwa, iingxaki ezinkulu zinokuvela ukongeza kwiimpawu.

• Ukonakala okukhulu kwamathambo: Umngcipheko ophezulu we-osteoporosis, ukwaphuka kwamathambo (ingakumbi ukwaphuka kwamathambo esinqeni), iintlungu ezingapheliyo zamathambo, ubuthathaka bemisipha kunye nokuwa. Kwiimeko ezinzima, i-osteomalacia okanye i-rickets inokukhula.
• Iziphumo kwezinye izifo: Nangona uphando lusaqhubeka, kusenokwenzeka ukuba ukunqongophala okukhulu kwevithamini D kunokuchaphazela izifo zenkqubo yomzimba yokuzikhusela, usulelo, izifo zengqondo, mhlawumbi nesifo sentliziyo okanye izifo ze-metabolic.
• Kungoko ke, kuthiwa ukunqongophala kwevithamini D okungapheliyo kungumqobo kumgangatho wobomi.

Funda kwakhona malunga neVithamini D Toxicity

Kanye njengokuba kubalulekile ukuthintela ukunqongophala kwevithamini D, akulunganga ukufumana ivithamini D eninzi (evela kumayeza - oku akwenzeki ekutyeni okanye elangeni). Oku kubizwa ngokuba yi-vitamin D toxicity / hypervitaminosis D. Oku kunokubangela ukwanda kwe-calcium egazini (hypercalcemia) kunye nomonakalo emzimbeni. Iimpawu ezinje ngesicaphucaphu, ukuhlanza, ubuthathaka, ixhala, kunye nomonakalo wezintso zinokwenzeka. Oku kubonisa nokuba kubaluleke kangakanani ukuthatha idosi echanekileyo yevithamini D echazwe ngugqirha wakho xa uthatha amayeza evithamini D.

Ilizwi lokugqibela elivela kuGqr. Priya

Injongo yam kukukunika ulwazi oluya kukunceda uphile ubomi obusempilweni. Sonke kufuneka sazi ukuba kuqheleke kangakanani ukunqongophala kwevithamini D, iimpawu zayo zingacacanga, ukuba zimbi kangakanani, nokuba kulula kangakanani ukuyinyanga. Nangona ndikunike ulwazi oluthembekileyo kweli nqaku, olu lulwazi oluqhelekileyo. Iimfuno zakho zempilo zikhethekile kuwe. Ukuba ucinga ukuba usenokuba awunayo ivithamini D, okanye ukuba unemibuzo malunga nezinto ezikubangela umngcipheko okanye izongezo, nceda ubone ugqirha wakho okanye omnye ugqirha wezempilo ofanelekileyo. Banokukuvavanya ngokufanelekileyo kwaye bakunike iingcebiso ezikhuselekileyo nezisebenzayo kunye nonyango olulungele wena. Ukufumana iphaneli yevithamini D linyathelo lokuqala elihle kubomi obusempilweni!