I-Vitamin D iye yafumana ingqwalaselo emininzi yocwaningo ngezizathu ezibini: Ufumane ulwazi oluthe xaxa malunga nendima yalo kwimpilo yethu, kwaye kubantu bethu bonke, inani le-vitamin D liyakhula. Inxalenye encinci kodwa ephumayo yophando inxulumene nobudlelwane be-vitamin D'kunye nesifo sengqondo sesifo soxilongo (IBS). Kule ngqungquthela, uya kufundiswa malunga ne-vitamin D, fumana ukuba uphando olutshanje lugxininisa malunga nendima yalo kwi-IBS, kunye nendlela yokuqinisekisa ukuba uthatha inani elaneleyo le mveliso ebalulekileyo.
Ukubaluleka kweVithamini D
I-Vitamin D ayikho i-vitamin yakho. Ngokungafani namanye amavithamini, umzimba wakho unokwenjenjalo ukhiqize i-vitamin D xa ukhweliswa yelanga. Ungakubona ichazwe kwimithombo ethile njengehommone, kodwa kubonakala ukuba i-vitamin ngokwayo inikezela isiseko se-hormone ezithile ukuba zenziwe ngaphakathi komzimba.
I-Vitamin D yinto yeklasi yevithamini ezinqumle ngamanqatha, oko kuthetha ukuba i-vitamin iya kugcinwa emzimbeni wakho. Oku kuyahluke kwiivithamini ezinomsoco zamanzi ezichithwa emanzini kwaye ziyafumaneka kwiifomzimba zomzimba wakho kodwa zingagcinwanga. Oku kwahlukileyo kubalulekile ukuba i-vitamine ye-vitamin e-soluble ifumaneka kwisichengeni se-vitamin kuya kwi-toxic levels.
Unokufumana i-vitamin D ngokusebenzisa ukukhanya kwelanga, itholakala ngokwemvelo kwizidlo ezithile, sele yongezwa kwiindawo ezininzi zokutya, kwaye inokuthi ifakwe kwifom yokongeza.
I-Vitamin D ibaluleke kakhulu kwendima yayo ekuthatheni i-calcium kunye nokugcina i-calcium ne-phosphate concentrations kwigazi lakho.
I-Vitamin D, ngoko idlala indima ebalulekileyo kwimpilo yethambo. I-Vitamin D ikwacatshangelwa ukuba ithinte indima kwimpilo yamasosha ethu omzimba, ukusetyenziswa kwemisipha yethu, nokunciphisa ukuvuvukala.
Ubunzima beVithamini D
Ngenxa yokubaluleka kwe-vitamin D kwiinkqubo ezininzi zomzimba wethu, ukusilela kungakhokelela kwiingxaki zempilo ezimbi.
Yingakho ugqirha wakho unokucetyiswa ukuba amazinga akho e-vitamin D ahlolwe ngomsebenzi wegazi. Amanqanaba angaphantsi kwe-30 nmol / L ngokuqhelekileyo acingelwa ukuba aphantsi, ngelixa amanqanaba angaphezu kwe-50 i-nmol / L ngokuqhelekileyo ayithathwa njengokwaneleyo. Amanqanaba angaphezu kwama-125 i-nmol / L anokunxulumaniswa neengxaki zempilo.
Ukuba ungenayo i-vitamin D engenakho ngenxa yokuba ungathathi okwaneleyo i-vithamine ngokutya kwakho, awufumani ukukhanya kwelanga, okanye unako ukukhubazeka ukufumana i-vitamin. Unomngcipheko omkhulu wokunqongophala kwe-vitamin D ukuba:
- Ungumdala omdala.
- Unesikhumba somnyama.
- Unqabile kakhulu ukukhanya kwilanga.
- Unempilo yempilo ebandakanya i-malabsorption ye-fat, njenge- inflammatory disease .
- Unomzimba okhulu kakhulu okanye unesifo sokugonywa kwesantya .
- Ulandela ukutya kokotya ubisi, ukunyamezela kwe-lactose , okanye ulandela ukutya kwe-ovo-yemifuno okanye ye-vegan.
I-Vitamin D ne-IBS
Njengoko kuchaziwe ngasentla, abaphandi baye bajonga ngokukhawuleza ukuba unxibelelwano olunokwenzeka phakathi kwe-vitamin D kunye ne-IBS. Le nzala ibangelwa kukuba i-vitamin D yokunqongophala idibene neemeko ezininzi ezingapheliyo. Ukongezelela, ukulahlekelwa kwethambo kwi-vitamin D ukukhubazeka kuye kwaphazamiseka kwiintsholongwane ezininzi zesisu, kubandakanya izifo zesibindi, izifo zesifo se- celiac kunye nabantu abaye banesifo esiswini.
Ngokubaluleka ngokuthe ngqo kumbuzo malunga nokuba i-vitamin D idlala indima kwi-IBS ziphando zophando ezibonisa ukuba izigulane ze-IBS zisengozini enkulu ye-osteoporosis .
Nangona kunjalo, kunikwe yonke into echazwe ngasentla, bekuyiyona nkalo yesifundo esithile esabonakala ibhola ibhola ngokuqhubela phambili izifundo zokukhanyisa ukuxhamla okunokwenzeka phakathi kwe-vitamin D ne-IBS. Ngokombiko, umfazi oneminyaka engama-41 ubudala oye wafumana iimpawu ezinzima ze- IBS-D iminyaka engaphezu kwe-25 wagqiba ukuzama ukuthatha umthamo ophezulu we-vitamin D emva kokufumana ingcamango kwi-media media.
Oku kungenelela kuye kwaphumela ekuphuculeni okuphawulekayo iimpawu zakhe, ezibuyiselwayo xa ziyeka ukuthatha isongezelelo. Kakade, asikwazi ukufumana izigqibo ngokusekelwe kumava omntu omnye, kodwa le ngxelo ibonakala idale abanye abaphandi ukuba benze ezinye iintlobo zezifundo malunga nesi sifundo.
Iziphumo zesifundo solawulo lwetyala, esithe saqhathaniswa namanqanaba e-vitamin D phakathi kweqela lama-60 ye-IBS kunye neqela elilawulayo eli-100, lubonise ukuba izigulane ze-IBS zenzeka kakhulu ukuba zinokukhubazeka kwe-vitamin D. Ukungabikho kwafunyaniswa kwi-81 pesenti yezigulane ze-IBS xa kuthelekiswa neepesenti ezingama-31 zezifundo zolawulo.
Ucwaningo lokuqhubela phambili, elinye apho iqela elincinci labantu lisetyenziselwa ukuvavanya i-hypothesis, lifuna ukuthelekisa i-vitamin D kunye ne-placebo okanye ipilisi yokudibanisa yeprobiotic kunye ne-vitamin D. Ukukhumbula ukuba uvavanyo lomqhubi ayinikezeli ulwazi malunga nokubaluleka kwamanani, iziphumo ziphakamisa ukuba inxalenye enkulu yezifundo ze-IBS zivavanywa njengokuba zinokukhubazeka kwe-vitamin D. Ukongezwa kwandisa i-vitamin D kunye nokuphucula umgangatho wobomi bokuphila kodwa akuzange kuphuculwe kakhulu iimpawu ze-IBS.
Kuqhutywe isifundo esithile esikhulu xa kuthelekiswa nesilingo seenyanga ezintandathu ze-vitamin D kunye ne-placebo kwiqela lezigulane ezingama-90 ze-IBS. Ukongezwa okanye i-placebo yachazwa njenge "pearl" ekufuneka ithathwe rhoqo kwiiveki ezimbini. Iziphumo zibonise ukuba ugalelo lwe-vitamin D lwalusebenza ngokugqithiseleyo ekunciphiseni iimpawu ze-IBS (kubandakanywa intlungu yesisu, ukudibanisa, ukuzithemba, kunye nokukhwabanisa) kunye nobunzima bobubomi kune-placebo. Uphawu oluphela kuphela olungazange luphuculwe yi-vitamin D "lwengenelisekile ngemikhwa yobomi."
Kule nkalo, uphando olongezelelweyo lufuneka ngokucacileyo ukuba lufike kwiziphi izigqibo malunga nobuhlobo phakathi kwamanqanaba e-vitamin D kunye ne-IBS. Kwakhona kufuneka sihlale sikhumbula ukuba nangona uphando olusenyakatho lubonisa ukuxhamla, asiyazi into ebangelayo-yi-IBS ebangela ukungabikho kwe-vitamin D, ukungabikho kwe-vitamin D kubangela i-IBS, okanye kukho enye into engaziwayo enegalelo kwiingxaki zombini.
Indlela yokuqinisekisa ukuba ufumana i-Vitamin D
Nangona uphando malunga nolwalamano phakathi kwe-IBS kunye ne-vitamin D alukude ngokupheleleyo, kubalulekile ukuba uqinisekise ukuba umzimba wakho unamanqanaba athile ka vithamini D ngenxa yezizathu ezahlukileyo kwiingxaki zokugaya ukutya. Ukuba awuzange wenze njalo, thetha nogqirha wakho ukuba ukhangele izinga lakho. Emva kokuba unengqondo kwinqanaba lakho, ungathetha nogqirha wakho malunga nezinto onokuzenza ukuze uqinisekise ukuba umzimba wakho ufumana ngokwaneleyo le nto ibalulekileyo. Gcina ukhumbule ukuba kukho iindlela ezintathu eziphambili zokuthatha in vitamin D:
- Ukutya: Akukho ukutya okuninzi okuqulethe i-vitamin D. Ezi zinto ziquka intlanzi e-fat (i-mackerel, i-salmon, ityhuna), ushizi, izikhupha zeqanda, ezinye iimbowa kunye nesibindi seenkomo. Ukutya okuninzi okucwangcisiweyo kuye kwaba ne-vithamini D, kubaluleke kakhulu ubisi lweenkomo. Ezinye ukutya eziqiniweyo ziquka iimveliso ezininzi zokutya kwasekuseni, ijusi le-orange kunye ne yogurt.
- Ukutshatyalaliswa kwelanga: Ukubonakalisa ilanga ngokuqinisekileyo kuyindlela yokuthatha i-vitamin D ngaphezulu, kodwa izikhokelo ezicacileyo kule nto zinzima ukuzifumana. Ukutshatyalaliswa kwelanga kudibene nomhlaza wesikhumba. Ngako oko i-dermatologists ikhuthaza ukuba i-sunscreen isetyenziswe naluphi na ukuphuma elangeni ukunciphisa umngcipheko wokufumana umdlavuza wesikhumba. Amanye amasebe ezonyango axela ukuba ixabiso elincinci lokukhanya kwelanga ixesha elibini ngeveki linokwaneleyo ukuqinisekisa ukulingana kwamanqanaba e-vitamin D emzimbeni. Isixa sevithamini D umzimba wakho unokuguqula ukusetyenziswa siya kuxhomekeka kumandla okukhanya kwelanga, okuhluka ngokuxhomekeke ekubeni kungekuphela kwimizuzu kodwa nalapho uhlala khona. Ukubethelwa kwakho kukugqithisa kukuxoxa ngogqirha wakho ukugqiba isigqibo malunga nokuba yiyiphi na inkcazelo enokuqonda ngokuphathelele kwakho ukukhanya kwelanga.
- I-vitamin D isongezelelo: Ukufumana isongezelelo se-vitamin D yindlela eyongezelelweyo yokuqinisekisa ukuba amazinga akho e-vitamin D anele. Okuthakazelisayo, ngenxa yokuqwashisa ngokwanda kwingozi yobuninzi be-vitamin D ebantwini bonke, abaphandi baye bandisa izikhokelo ezide zokuhlala. Isibonelelo samhla ngemihla esinconywayo (RDA) si-600 IU ngosuku ngabantu abaneminyaka engama-4 ukuya ku-70. I-RDA yanda ukuya kuma-800 IU ngosuku ngabanye abaneminyaka yobudala engama-71 nangaphezulu. Nangona kunjalo, isilinganisi esifanelekileyo kufuneka senziwe isigqibo ngokusekelwe kwingxoxo kunye nogqirha wakho, ngokusekelwe kwimisebenzi yakho yegazi, ubudala bakho, imbali yakho yonyango kunye nendlela ophila kuyo.
Imithombo:
Abbasnezhad A et. al. Impembelelo ye-vitamin D kwiimpawu zesisu kunye nomgangatho wobomi obunxulumene nempilo yezigulane zentsholongwane yezilonda zesifo: i-trial clinic. Neurogastroenterology & Motility . Ipapashwe ngokutsha kwi-intanethi: Ngo-Meyi 7, 2016.
I-Khayyat Y. & Attar S. I-Vitamin D Ukusilela kwizigulane nge-Irritable Bowel Syndrome: Ngaba ikhona? Oman Medical Journal . 2015; 30: 115-118.
Iimali ezixhaswayo zemihla ngemihla yeCalcium kunye neVithamini D. I- NIH Medline Plus. Ngobusika 2011.
Hlola i-E, iGrant V. & Corfe B. I-Vitamin D3 njengengonyango yomsinga wesifo sengqondo esisisisindo: ityala elilodwa lenza uhlalutyo olubalulekileyo lweedatha ezijoliswe zizigulane. Imibiko yee-BMJ Case. 2012; bcr-2012-007223.
I-Vitamin D: I-Fact Sheets for Health Professionals. AmaZiko eZiko lezeMpilo .