Ukuba ungumfazi kwi-30s, 40s okanye 50s yakho, ixesha lokucinga malunga ne-vithamine D. Lo mbuzo omncinci we-vitamin udlala indima ephambili kwiinkqubo ezininzi zomzimba kwaye kuluhlu lwe-A lwabasetyhini ngexesha lokuziyeka. Izifundo ziye zadibanisa ukukhusela isifo senhliziyo, i-osteoporosis, isifo sikashukela, umhlaza kunye nokuzuza ubunzima. Ukuba oko kubonakala kuninzi lokuthintela kwi vitamin enye encinane, kunjalo.
Ingxaki, nangona kunjalo, ukuba isiqingatha sabadala abanalo i-vitamin D kwaye abanako ukufumana izibonelelo.
Unokucinga nge-vitamin D njengoko wenza ezinye iivithamini ezinjengevithamini C okanye iivithamini B. Sekunjalo i-vitamin D iyingqayizivele kuba isebenza ngokufana nehomoni kunevithamini. Kwaye njengoko siyazi ngokusweleka kwamanye ama-hormone afana ne-insulin kunye ne-hormone ye-thyroid, ukuba ukungabikho kwe-hormonal kungabangela ubuninzi beengxaki ezingabonakaliyo.
Kubalulekile ukuba uqaphele ukungenisa kwakho i-vitamin D njengoko usondela ekumeni kwexesha ngenxa yokuba uphando lufumanisa indima yalo ekuthintekeni kwezifo ezininzi kunye neemeko eziqhelekileyo xa uneminyaka yobudala. Unokwazi ukuba u-vitamin D njengomncedisi wokunyusela i-calcium kunye namathambo wokwakha, kodwa kubandakanyeka kwezinye iinkqubo ezikukhusela kwizifo kunye neengxaki zempilo.
Nazi ezinye ezimbalwa zeemeko ezinokuthi uncede ukuphatha okanye ukuthintela:
Osteoporosis
Ekubeni i-vitamin D ibaluleke kakhulu ukuba umzimba wakho ukwazi ukusebenzisa i-calcium kunye nokwakha amathambo kakuhle, abafazi abangaphezu kwama-40 okanye abaneengxaki zokunyuka kwe-osteoporosis kufuneka baqiniseke ukuba bafumane ixabiso elaneleyo le-vitamin D. Ukuhlanganiswa kwe-calcium ne-vitamin D ukuthintela phambili kunye nokunyanga ukugcina amandla amathambo.
Cancer
Kuye kwaphinda kuqhutywe izifundo ezingaphezu kwewaka ezibonisa ubambiswano phakathi kwe-vitamin D kunye nokuthintelwa kweentlobo ezingama-30 zesifo somhlaza, ngakumbi i- colon , i-prostate, kunye neengcingo zebele . Kule ndawo, mhlawumbi inkxaso eyomeleleyo yezinga elifanelekileyo le-vitamin D livela kumbutho we-vitamin D ngokungagcini nje ukunciphisa ingozi yomdlavuza wekoloni kodwa ukunciphisa ukukhula kakubi kwimihlaza ekhoyo kakade.
Ingqungquthela kukuba ekuzameni ukuthintela i- non-melanoma yesikhumba se- kanseri-ekungathi kukho phantse i-100% yezinga lokusinda-sonke siba ngabasebenzisi abalungileyo belanga. Nangona ilanga lelanga likunceda ukunciphisa ingozi yomhlaza wesikhumba (ubuncinane ubuncipheko be-non-melanoma yesikhumba somhlaza wesikhumba esinohlobo lweekliniki zesikhumba eziphantse kwi-100% yezinga lokusinda), likhupha i-vitamin D. eninzi. baphinde bacinge ngemilayezo yabo malunga nekhreditri yelanga, kwaye bathi ukuchitha imizuzu embalwa elangeni ngaphambi kokuba ufake i-sunscreen inokuba yinto efanelekileyo kakhulu.
Ukucacisa le ngcamango ngokucacileyo ngakumbi, ngoku sicinga ngeengcebiso zethu malunga nokusebenzisa i-sunscreen yokuqala kunye neenkululeko ukwenzela ukunciphisa umngcipheko weengcingo ezinokuphulukana kakhulu ngokutshintshwa kwengozi yeekhenksi ezinezinga elingaphantsi lokusinda.
Enyanisweni, umngcipheko we- melanoma , owokufa kancinci yesikhumba, unyuka kulabo abane-vitamin D eyaneleyo (ehambelana nokunciphisa ukukhanya kwelanga ekunciphiseni ukufunyanwa kwe-vitamin D).
Ukuphela kwe-vitamin D kunokungabikho kuphela kwingozi yokuba nomhlaza, kodwa sifunda ukuba ezinye zonyango zomhlaza zingasebenzanga kakuhle kwiimeko zokunqongophala kwe-vitamin D, umzekelo, i- rituximab yamayeza asetyenziselwa i-cancer ehlobene negazi ayisebenzise kangangoko kulabo abanamazinga aphantsi e-vitamin D.
Ukuxinezeleka
I-Vitamin D iboniswe ukuba inefuthe elihle kwiimeko eziphantsi kunye nokusebenza kwengcamango.
Ngenxa yokuba iimpawu zesimo sengqondo ziqhelekile kwiminyaka yokunquma kwindoda, kukho konke okunciphisa ubunzima beemeko zakho kufuneka uqikelele. Ukuba unesifo esiyingozi ngexesha lonyaka (SAD) kwaye uqaphele ukuba isimo sakho sisezantsi ngexesha lebusika, unokufuna ukukhulisa i-vitamin D yakho ngexesha leenyanga ezinzima.
Sikashukela
Amanqanaba afanelekileyo e-vitamin D abonakala enombutho onamandla kunye nomzimba wakho wokusebenzisa i-insulin. Kuye kwenziwa izifundo ezininzi ezithe zafumanisa ukuba izinga elincinci le-vitamin D liphumela ekunciphiseni i-insulin emzimbeni, ukuxhathisa kwe-insulin kunye nohlobo lwesibini lweswekile. Ngamanye amazwi, i-vitamin D ayisebenzisi kuphela ukuba umzimba wakho usebenzise i-insulin ngokuphumelelayo, kodwa kubonakala kukukhusela okanye ukunciphisa kokubili uhlobo lwe-1 kunye nohlobo lwesibini lweswekile. Izifundo eziliqela ngoku ziqhubeka zikhangelelanise ubuhlobo obunokwenzeka obuphakathi kwamanqanaba aphantsi e-vitamin D nesifo sikashukela.
Izifo Zeenhliziyo
Xa i-estrogen iqala ukuhla, abafazi baqala ukuba neengozi ezifanayo zesifo senhliziyo njengamadoda. I-Vitamin D idlala indima ekuthintekeni kwesifo senhliziyo, kodwa uphando luxutywe kwixabiso. Ngoxa i-vitamin D isweleka kubonakala ihambelana nesifo senhliziyo, akucaci isizathu sokuba kunjalo. Ezinye izifundo ziye zahluleka ukudibanisa ukuncedisa kunye ne-vitamin D ekuphuculweni kweengozi zenhliziyo. Olunye uphando luye lwaphakamisa ukuba i-calcium empeleni iphakamisa umngcipheko wesifo senhliziyo, kodwa nokuba i-vitamin D ingayichaphazela loo mngcipheko awucacile.
Ukuba uxhalabele ngesifo senhliziyo, xela ugqirha malunga noluphi uphando olutsha lusitshela malunga ne-vitamin D kunye nesifo senhliziyo.
Uxinzelelo lwe-Hypertension (High Press Blood Pressure)
Ukuba u-vitamin D ongenako kunokuthatha inzuzo kwintliziyo yakho nemithambo yegazi. Ekubeni uxinzelelo lwegazi olukhulu luphawu lokuba indlela yakho ye-cardiovascular isengozini, nayiphi na into eyenza ingcipheko inokuthi ikhusele intliziyo yakho. Izifundo zibonise ukuba ukuxhaswa nge- vitamin D kunye ne-calcium kunokunciphisa ukunyanzelwa kwengcinezelo yegazi kubantu abanegazi eliphezulu. Kodwa khumbula ukuba wonke umntu uhlukile. Abanye abantu akufanele bathathe izongezelelo ze-calcium, umzekelo, abo banembali yamatye eentso kufuneka bathethe nodokotela wabo ngaphambi kokuba bathathe naluphi na olu lungiselelo.
Ukunyanya
Ngesizathu esithile, abafazi abagqithise ngokweqile bavame ukuba namazinga aphantsi a-vithamini D. Ayaziwa ukuba amazinga aphantsi ancedisa ukukhuluphala okanye nokuba ukunyamezela kunciphisa amanqanaba, kodwa umbutho ukhona. Ekubeni uphando lubandakanya i-calcium kunye ne-vitamin D isongezelelo kunye nokuthintela ukuzuza ubunzima kubasetyhini, oku kuyisizathu esihle kakhulu sokunyamekela kokutya kwakho kokubili i-vitamin D kunye ne-calcium njengoko ungena kwiminyaka ye-menopausal. Nantoni na eyenza kube lula ukugcina ubunzima buhlawulela igalelo kwimpilo yakho yonke.
Ezinye iimeko zeMpilo
I-Vitamin D iye yafundelwa indima yayo ekuphatheni nasekukhuseleni ezinye iimeko, ezifana nesifo sengqondo samathukuthezi , ubunzima bomzimba, isifo se-sclerosis , i-osteoarthritis, izifo ezithintekayo, ezinye izifo ezizimele, i- fibromyalgia kunye nesifo esingapheliyo , isifo esingapheliyo, nesifo se-asthma kunye nokugula . Sisaqala ukuqonda indlela ezazisasazeka ngayo izenzo zalo kunye nendlela efanelekileyo ngayo kwimpilo enempilo.
Uvavanyo lweVitamin D
Emva kokufunda le ngcaciso, mhlawumbi uyazibuza ukuba yeyiphi izinga le vitamin D yakho. Xa sicinga ukuba uninzi lwabemi lulunqongophala, lo ngumbuzo omuhle ukubuza. Ngombulelo, unokufunda ngokucacileyo ukuba izinga lakho le-vitamin D lenziwa njani novavanyo lwegazi olwenziwa ngugqirha wakho.
Indlela yokwandisa okanye yokugcina iiNqanaba zakho zeVithamini D
I-Vitamin D inokufumaneka ngokutya kwakho, ukukhanya kwelanga, okanye ukufumana isongezelelo.
I-vitamin D yokutya-I-vitamin D enye i-vitamin D enokuba nzima ukufumana ukutya okunempilo. Izikhokelo zokutya zincoma ukutyiwa kwimihla ngemihla kwiiyunithi zamazwe ngamazwe angama-200 ukuya kuma-800 ngokuxhomekeke kwiminyaka yakho. Ngokwahlukileyo, izifundo zokuthintela umdlavuza zincoma ukutyiwa kwansuku zonke kwe-1000 ukuya ku-2000 ii-IU zokukhusela okuphezulu. Siva malunga nobisi njengomthombo omuhle, kodwa nge-100 IU nge-glass ye-ounce glass, oku kungaguqulela kwiiglasi ezingama-20 zobisi imihla ngemihla ukwenzela ukuthintela ngokwaneleyo, isixa sobisi asinakuphilisa izizathu ezininzi. Iintlanzi ezinamafutha zinokunika ezinye iivithamini D. Ngamanye amazwi, kunzima kumntu oqhelekileyo ukuba athathe ivithamini D ngokwaneleyo ekudleni okunempilo ngokungafani nazo zonke ezinye iivithamini.
I-Sunlight njengomthombo we-vitamin D- Sunlight ngumthombo ogqwesileyo we-vitamin D kodwa kuxhomekeke kwisikhululo sakho, kunye nokusebenzisa kwakho i-sunscreen. Ucwaningo lwama-2016 eCanada lufumene ukuba i-angle yelanga ngexesha elininzi lonyaka liphantsi kakhulu ukufumana i-vitamin D eyaneleyo, nokuba uthe wathatha ithuba lokuphuma ngaphandle kwikhati lemikhono elifutshane ngoJanuwari; into engenakwenzeka ukuba iphile eCanada. Ngakolunye uhlangothi, ukuchitha imizuzu engama-15 ngaphandle kweekhemikhi ngosuku olumnandi kunokubangela ukuba umzimba wakho uvelise u-5000 IU we-vitamin D okanye ngaphezulu. Njengoko kuphawuliwe kwangaphambili, sinokuthi sithengise umngcipheko omncinci womhlaza wesikhumba (kwaye ngoko, uhlobo oluthile olubulalayo lweekliniki zesikhumba) kumngcipheko ophezulu weengcingo ezibulalayo ezifana nomhlaza wemiphunga kunye nomdlavuza wekoloni ngokusetyenziswa kwequmrhu langasese.
Nangona siphulaphule ukuthengiswa kwee-sunscreen yonke indlela esiphendulelayo ngayo, mhlawumbi siphezulu kwenguqu. Ukuhlaziywa kwe-2016 kwiphephancwadi iDermatoendocrinology ithi ukungabikho kwelanga ekungabonakaliyo kuyinkinga yempilo ephumayo (ngenxa yokungabikho kwe-vitamin D kunye nezinye izizathu) kwaye ukuba isigidimi sokuphepha kwelanga kufuneka sitshintshwe sibe sesinye sokungabikho kokushisa kwelanga okwaneleyo ukufumana inani elaneleyo le vithamini D.
I-vitamin D isongezelelo - abaninzi abantu bakhetha ukuthatha i-vitamin D, kodwa uthetha ugqirha wakho kuqala. Unokuthi uncome ukuba ufumane isilinganisi se-vitamin D ngaphambi kokuqala isongezelelo. Ukuba ugqirha wakho ukholelwa ukuba unokufumana inzuzo, khuluma naye malunga nomthamo ongcono. Ekubeni i-vitamin inqumle i-fat, iyona ingcono xa ithatyathwa ngesidlo apho ubuncinci bezinye iinqatha zikhoyo. Uhlobo oluthile lwe-vitamin D olongezelelweyo ulisebenzisa luba luleke. Amagqirha amaninzi ancoma ukusebenzisa i-vitamin D3, kodwa uthetha ugqirha wakho.
Ngaba Unako Ukufumana I-Vitamin D Eninzi?
Ukuba unempilweni kwaye izintso zakho zisebenza kakuhle, kunzima ukufumana i-vitamin D kakhulu kwimithombo yokutya kunye nokukhanya kwelanga. Unokufumana i-vitamin D kakhulu, nangona kunjalo, ukuba ukhetha ukuthatha isongezelelo, ngokukodwa isongezelelo sezonyango kakhulu. Esinye seziphumo ezinobungozi ezinokuthi zenzeke nge-vitamin D ezininzi zinamatye enhlungu. Kanti kwakhona, ukuba ubuza ugqirha wakho ukuba ahlole izinga lakho le-vitamin D kwaye wenze isincomo somthamo wongezelo (i-vitamin D3) xa kuyimfuneko, ngokuqhelekileyo kunokwenzeka ukuphepha le mngcipheko.
Okukwintsusa
Njengoko ungena kwi-middlelife yakho, ukhuseleko luba lukhuselo oluhle kwiimeko zempilo ezinxulumene neminyaka. I-Vitamin D ngumdlali oyintloko ekuncedeni uhlale unamandla, unempilo kwaye ulungile.
Imithombo:
Hoel, D., Berwick, M., de Gruijl, R., noMnu Holick. Izingozi kunye Neenzuzo Zobungqina Belanga 2016. Dermatoendocrinology . 2016. 8 (1): e1248325.
Jolfaie, N., Rouhani, M., Onvani, S., noL. Azadbakht. Umbutho Phakathi kwe-Vitamin D kunye neziPhumo zezeMpilo kwaBasetyhini: Ukuhlaziywa koBu bungqina. Umbhalo woPhando kwiSayensi zezoNyango . 2016. 21:76.
Ke, L., Mason, R., Mpofu, E. et al. Uxinzelelo lwengqondo kunye nezinye izinto ezinobungozi be-Cardiovascular Risk zidibene ne-Vitamin D Ukuntula koLuntu kwiNgingqi yaseShayina yoluntu; Ingxelo e mfutshane. Umbhalo we-Steroid Biochemistry kunye ne-Biology Biology . 2016 Novemba 16. (Epub ngaphambi kokuprintwa).
Iilomo, P., Eekhoff, M., van Schoor, N. et al. I-Vitamin D kunye nohlobo lwe-2 lweswekile. Umbhalo we-Steroid Biochemistry kunye ne-Biology Biology . 2016 Disemba 5. (i-Epub phambi kokuprinta).
URazzaque, uMnu Sunlight Exposure: Ngaba Uncedo lwezeMpilo luyingozi kakhulu? . Umbhalo we-Steroid Biochemistry kunye ne-Biology Biology . 2016 Septemba 16. (Epub ngaphambi kokuprinta).