Ukuntuleka kwe-Vitamin D: konke okudingeka ukwazi

Cishe usuzwile kakhulu "ngokuntuleka kwe -vitamin D " muva nje, akunjalo? Kunesizathu salokho. Kuyinkinga ethinta izigidigidi zabantu emhlabeni jikelele. Kalula nje, ibangelwa ukuntuleka "kwe-vitamin yelanga " ebalulekile. Nakuba abantu abaningi becabanga nge-vitamin D njengesikhuthazi sempilo yamathambo, empeleni ibalulekile kwezinye izinto eziningi, okuhlanganisa ukusebenza komzimba, amandla emisipha, kanye nesimo sengqondo. Uma uhlala uzizwa ukhathele, noma unezinhlungu ezingachazeki, kungaba uphawu lokuntuleka kwe-vitamin D. Kungakhathaliseki ukuthi ukhathazekile ngempilo yakho noma yomunye umuntu, kubalulekile ukuqonda izimbangela, izimpawu, izingozi, kanye nokwelashwa kokuntuleka kwe-vitamin D ukuze uhlale uphilile ngokuhamba kwesikhathi.

Okokuqala, ake sibone, iyini i-vitamin D? Siyithola kanjani?

Ngaphambi kokuba sikhulume ngokuntuleka, ake siqonde kahle ukuthi iyini i-vitamin D. Empeleni iyi-vitamin encibilikayo emafutheni esebenza njenge-hormone ye-steroid. Siyithola ngezindlela ezimbili:

1. Kusukela elangeni (i-vitamin D3): Lapho isikhumba sethu sichayeka emisebeni ye-ultraviolet B (UVB) evela elangeni, i-vitamin D3 (cholecalciferol) ikhiqizwa ngaphakathi kwesikhumba.
2. Kusukela ekudleni nasezithasiseleni (amavithamini D2 no-D3): I-Vitamin D2 (ergocalciferol) itholakala ezitshalweni (isb., amakhowe aphathwe nge-UV ) kanye nokudla okuqinisiwe. I-Vitamin D3 itholakala ekudleni kwezilwane (isb., izinhlanzi ezinamafutha, izikhupha zamaqanda , isibindi ). Lolu uhlobo lwe-D3 oluvame ukunikezwa njengezithasiseleni.

Kodwa into ebaluleke kakhulu yile: I-D2 ne-D3 azisebenzi uma zithathwa ngomlomo. Kufanele ziguqulwe emzimbeni. Okokuqala, ziguqulwa esibindini zibe yi-25-hydroxyvitamin D [25(OH)D] – leli yizinga elilinganiswa ekuhlolweni kwegazi. Bese, ikakhulukazi ezinso, ziguqulwa zibe yi-hormone esebenza ngempela, i-1,25-dihydroxyvitamin D (calcitriol). Le calcitriol yilokho okungena emaseli emzimbeni wonke futhi kwenza lokho okufanele kwenziwe yi-vitamin D.

Kungani kubalulekile ukuba nevithamini D eyanele emzimbeni? Kwenzekani uma ungenalo elanele?

Njengoba wazi konke lokhu ngalokho okwenziwa yi-vitamin D, cishe uyaqonda ukuthi kubaluleke kangakanani ukuvimbela ukuntuleka kwayo nokuyelapha uma inganele. Ngakho-ke, ukugcina amazinga anele e-vitamin D emzimbeni kubaluleke kakhulu kulezi zinto:

I-Vitamin D kanye Nempilo Yamathambo

I-Vitamin D ibalulekile emzimbeni ukuze umunce i-calcium ne-phosphorus, okubalulekile emathanjeni aqinile. Uma i-vitamin D inganele, lokhu kumunca kuyancipha futhi amathambo aba buthakathaka. Lokhu kungaholela ekuqhekekeni kwamathambo ezinganeni ezincane kanye ne-osteomalacia kubantu abadala. Futhi kwandisa kakhulu ingozi ye-osteoporosis.

Ukulawulwa Komzimba

I-Vitamin D nayo iyasiza amasosha omzimba wethu ukuthi asebenze kahle. Uma singenayo i-vitamin D eyanele, kungenzeka kakhulu ukuthi sithole izifo (ikakhulukazi izifo ezithelelanayo). Lokhu kungase kuhlotshaniswe nezinye izifo ezihlasela amasosha omzimba. Uma silungisa ukuntuleka kwethu kwe-vitamin D, amasosha omzimba ethu asebenza kangcono.

Amandla emisipha, izinhlungu zomzimba

Ubuthakathaka bemisipha kanye nobuhlungu bemisipha kuyizimpawu ezivamile zokuntuleka kwevithamini D. Ivithamini D iyadingeka ukuze imisipha isebenze kahle. Lapho amazinga evithamini D ebuyiselwa, umzimba uba namandla ngokwengeziwe, futhi ukuwa kungancipha, ikakhulukazi kwasebekhulile.

Impilo Yesimo Sengqondo Nobuchopho

Kukhona ama-receptor ebuchosheni asabela ku-vitamin D. Ubudlelwano buyinkimbinkimbi kancane, kodwa idatha iphakamisa ukuthi abantu abaswele i-vitamin D basengozini enkulu yokucindezeleka, ukuphazamiseka kwengqondo okuhambisana nesikhathi (i-SAD), kanye nokwehla kwengqondo. Ukulungisa ukuntuleka kwe-vitamin D kungaba yindlela eyodwa yokugcina impilo yengqondo enhle kanye nokusebenza kobuchopho.

Izixhumanisi ezengeziwe zezempilo

Ucwaningo luyaqhubeka nokuphenya ukuxhumana phakathi kokuntuleka kwevithamini D nesifo senhliziyo, ukusebenza kwe-metabolic (isb., ukuzwela kwe-insulin), kanye nezinye izimo ezingamahlalakhona. Kubonakala sengathi ukugcina amazinga evithamini D anele kusiza ekugcineni i-homeostasis yomzimba.

Ukuntuleka kwe-Vitamin D: Kuyini ngempela? Kuvame kangakanani? Ziyini izimbangela?

Njengodokotela, sithola ukuntuleka kwevithamini D ngokulinganisa amazinga e-serum 25-hydroxyvitamin D. Ububanzi bamazinga bungahluka, kodwa ngokuvamile siwahlukanisa kanje:

• Ukushoda: Ngaphansi kuka-20 ng/mL (noma ngaphansi kuka-50 nmol/L)
• Ukungapheleli: Phakathi kuka-21 no-29 ng/mL (noma phakathi kuka-51 no-74 nmol/L)
• Ukwanela: okukhulu noma okulingana no-30 ng/mL (noma okukhulu noma okulingana no-75 nmol/L)

Lokhu kubalulekile: Ungagcini nje ngokusekela izinqumo zakho ekuhlolweni kwegazi. Khuluma nodokotela wakho ukuze uthole ukuthi yini okufanele uyenze ngokulandelayo, kungakhathaliseki ukuthi unesifo sokuntuleka kwevithamini D noma enye inkinga, ngokusekelwe esimweni sakho sempilo, izimpawu, kanye nezici eziyingozi.

Ukuhlolwa

Angisho ukuthi wonke umuntu kufanele ahlolwe i-vitamin D. Kodwa-ke, uma unezimpawu zokuntuleka kwe-vitamin D, izici eziyingozi, noma isimo esifana ne-osteoporosis, kuwumqondo omuhle ukwenza lokhu kuhlolwa.

Singawandisa kanjani amazinga ethu e-vitamin D ngokuphephile?

Ukulungisa ukuntuleka kwevithamini D kusho ukwandisa inani emzimbeni nokugcina lelo zinga, ngaphansi kweseluleko sikadokotela.

Ukwengeza: Ikhambi eliyinhloko

• Isilinganiso: Ukuze ulungise ukuntuleka kwevithamini D, udinga ukuthatha okungaphezu kwesilinganiso esinconywayo sansuku zonke. Udokotela wakho uzokunikeza isilinganiso esifanele kanye nohlelo lokudla (ngokuvamile ivithamini D3). Lokhu kungafaka:
  • Umthamo wokuqala ophezulu (umthamo wokulayisha) (isb. 50,000 IU ngesonto, amasonto amaningana) - amazinga akheka ngokushesha.
  • Bese uthatha umthamo ophansi (umthamo wokunakekela) (ngokuvamile u-1,000–4,000 IU ngosuku, kuye ngesidingo) - bese ulondoloza lelo zinga.
• Indlela Yokuthatha: Thatha umthamo oqondile oshiwo udokotela wakho. Ukuthatha okuningi kakhulu kungaba yingozi esibindini (kuyingozi kwesibindi). Ngakho-ke, kubalulekile ukuthatha umuthi wokuntuleka kwevithamini D ngaphansi kweseluleko sikadokotela, ukuze uphephe.
• Ukulandelela: Ukuhlolwa kwegazi kufanele kwenziwe futhi ezinyangeni ezingaba ngu-3 ukuze kuhlolwe ukuthi amazinga e-vitamin D athuthukile yini, futhi uma kudingeka, kulungiswe umthamo.

Ukugeza ilanga ngokuhlakanipha: ithiphu nje

Ngisho noma uthola i-vitamin D elangeni, uma unesifo esibi kakhulu, awukwazi ukusilungisa ngokugeza ilanga kuphela (ikakhulukazi uma ucabangela izici eziyingozi kanye nokuvikelwa kwesikhumba). Isikhathi esifushane sokuchayeka elangeni (imizuzu eyi-10-20, izinsuku ezimbalwa ngesonto, ngaphandle kokushisa isikhumba, ngaphandle kokugcoba ilanga, ezingalweni nasemilenzeni, ngezikhathi ezifanele) kungasiza ekukhiqizeni i-vitamin D. Kodwa-ke, kufanele futhi ucabangele ingozi yomdlavuza wesikhumba.

Ukudla neziphuzo: umnikelo omncane

Kuhle ukudla ukudla okuqukethe i-vitamin D, kodwa kunzima ukuvala isikhala sokuntuleka okukhulu ngokudla kuphela. Cabanga ngalokhu kudla:

• Inhlanzi Enamafutha - I-Salmon, i-Mackerel, ama-Sardine
• Amafutha Esibindi Se-Cod (Lokhu nakho kuphezulu ku-vitamin A, ngakho-ke qaphela)
• Amaqanda Amaqanda
• Ukudla okune-vitamin D eyengeziwe (ubisi, i-yogurt, iziphuzo zezithelo, okusanhlamvu - bheka amalebula) (Ukudla Okuqinisiwe - Ubisi, i-yogurt, amajusi, okusanhlamvu)
• Amakhowe Avezwe Ekukhanyeni Kwe-UV (iVithamini D2)

Yini ongayenza ukuze ugweme ukuntuleka kwe-vitamin D empilweni yakho yonke?

Nazi ezinye izinto okufanele uqhubeke uzenza ukuze uvimbele ukuntuleka kwe-vitamin D:

• Cabanga ngengozi yakho: Ngokusekelwe ezicini ezishiwo ngenhla (indlela yokuphila, indawo, ukudla, ubudala, umbala wesikhumba, kanye nezimo zezokwelapha), cabanga ngokuthi kungenzeka kangakanani ukuthi ungabi ne-vitamin D eningi.
• Hlala ulinganisela: Kungcono ukuthola ukuchayeka elangeni okuphephile, udle ukudla okunothe ngevithamini D, futhi kubantu abaningi (ikakhulukazi labo abasengozini enkulu, labo abasemazweni abandayo), khuluma nodokotela wakho bese uthatha isithasiselo somthamo ophansi (njenge-1,000–2,000 IU D3 ngosuku).
• Bona udokotela wakho njalo: Uma uya kohlolwa njalo, khuluma nodokotela wakho ngezinto ezingaba nomthelela ekushodeni kwe-vitamin D.
• Impilo enhle = amazinga amahle e-vitamin D: Izinto ezifana nokugcina isisindo esinempilo nokuphatha ezinye izifo zisiza ukugcina amazinga amahle e-vitamin D.

Izingozi zokuntuleka kwe-vitamin D okungalashwanga

Uma ukuntuleka kwe-vitamin D kungelashwa, kungavela izinkinga ezinkulu ngaphezu kwezimpawu.

• Ukulimala okukhulu kwamathambo: Ingozi eyengeziwe ye-osteoporosis, ukwaphuka kwamathambo (ikakhulukazi ukwaphuka kwamathambo), ubuhlungu obuqhubekayo bamathambo, ubuthakathaka bemisipha kanye nokuwa. Ezimweni ezimbi kakhulu, i-osteomalacia noma i-rickets ingavela.
• Imiphumela kwezinye izifo: Nakuba ucwaningo lusaqhubeka, kungenzeka ukuthi ukuntuleka okukhulu kwevithamini D kungathinta izifo zesimiso somzimba sokuzivikela, izifo ezithathelwanayo, izifo zengqondo, futhi mhlawumbe ngisho nesifo senhliziyo noma izifo ze-metabolic.
• Ngakho-ke, kuthiwa ukuntuleka kwe-vitamin D okuqhubekayo kuyisithiyo ekhwalithini yempilo.

Funda futhi ngobuthi be-Vitamin D

Njengoba nje kubalulekile ukuvimbela ukuntuleka kwevithamini D, akukuhle futhi ukuthola ivithamini D eningi kakhulu (evela emithini - lokhu akwenzeki ekudleni noma elangeni). Lokhu kubizwa ngokuthi ubuthi bevithamini D / i-hypervitaminosis D. Lokhu kungabangela ukwanda kwe-calcium egazini (i-hypercalcemia) kanye nomonakalo emzimbeni. Izimpawu ezifana nokucasuka, ukuhlanza, ubuthakathaka, ukukhathazeka, kanye nomonakalo wezinso zingavela. Lokhu kukhombisa nokuthi kubaluleke kangakanani ukuthatha umthamo oqondile wevithamini D onqunywe udokotela wakho lapho uthatha imithi yevithamini D.

Izwi lokugcina elivela kuDkt. Priya

Umgomo wami ukukunikeza ulwazi oluzokusiza ukuthi uphile impilo enempilo. Sonke sidinga ukuqaphela ukuthi ukuntuleka kwe-vitamin D kuvame kangakanani, ukuthi izimpawu zayo zingaba zicashile kangakanani, ukuthi imiphumela yayo imbi kangakanani, nokuthi kulula kangakanani ukwelapha. Nakuba ngikunikeze ulwazi oluthembekile kulesi sihloko, lokhu kuwukuqwashisa okuvamile. Izidingo zakho zezempilo zihlukile kuwe. Uma ucabanga ukuthi ungase untule i-vitamin D, noma uma unemibuzo mayelana nezici zakho eziyingozi noma izithasiselo, sicela ubone udokotela wakho noma omunye uchwepheshe wezempilo ofanelekayo. Bangakuhlola kahle futhi bakunikeze iseluleko esiphephile nesisebenzayo kanye nokwelashwa okufanele wena. Ukuthola iphaneli ye-vitamin D kuyisinyathelo sokuqala esihle sokuphila impilo enempilo!