Abaninzi bethu bayazi ukusebenzisa i-sunscreen xa singaphandle. Emva koko, i- sunscreen inciphisa umngcipheko womhlaza wesikhumba . Nangona kunjalo, ukusetyenziswa rhoqo kwe-sunscreen ngelixa ngaphandle kukuvimbela isikhumba sakho ekuveliseni i-vitamin D. Nangona i-vitamin D ifumaneka ekudleni esiyidlayo, abantu abangaphantsi kweebhiliyoni emhlabeni jikelele bafumanekile kwi-vitamin D.
Ukongeza kwimpilo yethambo, amanqanaba aneleyo ka-vitamin D anokunciphisa ingozi yezifo ezahlukahlukeneyo ezifana nesifo sikashukela, i-multiple sclerosis, kunye nomhlaza.
Uphando lubonisa ukuba ukuchitha imizuzu embalwa ngeveki phakathi kwemini ilanga elingenasibhakabhaka lingakunceda umzimba wakho wenze i-vitamin D ukuba iyimfuneko kwaye ingathi ingabikho.
Ukulinganisela Ukusetyenziswa kweSreenscreen Usetyenziso olunokwaneleyo lwelanga
Ukukhanya kwe-UV ukusuka elangeni kuyisigqeba esibangela umdlavuza (oko kukuthi, i-carcinogen) ejongene ngqo neninzi yeziganeko zomhlaza wesikhumba se-1.5 million ezenzeka eMelika ngamnye ngonyaka. Ngaphezu koko, imisebe ye-ultraviolet nayo igalelo elikhulu ekufeni kwabantu abayi-8000 ngenxa ye- melanoma ye-metastatic eyenzeka ngonyaka ngamnye. I-melanoma yeMetastoma yinto ekhethekileyo yomhlaza wesikhumba.
Ukongeza kokubangela umdlavuza wesikhumba, ngexesha lokuphila, imisebe ye-ultraviolet ekukhanyeni kwelanga kunokukhokelela ekumakaleni kwesikhumba, utshintsho lwezityalo kunye nokuma.
Uninzi lwangethuba ongaphandle, kufuneka uqokelele kwi-greenscreen ye-SPF ubuncinane 15. Faka isicelo esi sibuko selanga kuyo nayiphi na indawo yomzimba wakho ovezwe elangeni, kubandakanya ubuso bakho, iingalo kunye nemilenze .
Kwakhona, ungakulibali ukuba nomhlobo wakho umgubungele umva wakho.
Nangona ifuba okanye ipholile ngaphandle, kufuneka ugqoke isikrini selanga. I-sunscreen ibonakalisa, isasaza, okanye ithatha imisebe ye-ultraviolet kwaye ikukhusela kwimiphumo eyingozi. Qinisekisa ukuba ugweme ukusebenzisa i-sunscreen ephelelwe yisikhathi.
Kufuneka uphinde usebenzise i-sunscreen njengoko kufuneka.
Ngokomzekelo, emva kokubhukuda, ukujuluka, okanye ukukhwabanisa, uphinde usebenzise i-sunscreen. Kufuneka uphinde usebenzise i-sunscreen emva kokuba ungaphandle kwelanga ezimbini okanye ngaphezulu.
Nangona iinjongo ezilungileyo zokugqoka i-sunscreen nge-SPF ye-15 kwixesha elininzi apho ungaphandle, ngokwe-NIH:
Kuye kwaphakanyiswa ngabaphenyi abathile be-vitamin D, umzekelo, ukuba malunga nemizuzu engama-5 ukuya kwe-30 yokukhanya kwelanga phakathi kwe-10 ukuya kwe-3 ukuya kweye-3 nge-PM ubuncinane kabini ngeveki ebusweni, iingalo, imilenze, okanye umva ngaphandle kwesihenqo selanga ngokuqhelekileyo kukhokelela kwivithamini elaneleyo I-D synthesis kunye nokusetyenziswa okulinganayo kwemibhobho yokuqhawulwa kweentengiso ezikhupha i-2% -6% i-ray ye-UVB iyasebenza. Abantu abanokungabikho kwelanga ekunciphiseni ilanga kufuneka bahlanganise imithombo emihle ye-vitamin D ekudleni kwabo okanye bathathe isongezelelo ukuze bafumane amanqanaba atyunyiwe.
Ngamanye amagama, amaxesha ambalwa ngeveki, unokufuna ukuphuma elanga ukuhamba ngokukhawuleza ngaphandle kokukhusela impahla okanye i-sunscreen. Nceda uqaphele ukuba awudingi ukutshisa ilanga nge-se-nje ukuzityhila kumfudumala welanga lelanga, ekubeni i-sunscreen yenza umsebenzi wayo kakuhle kangangokuthi i-vitamin D ayimfuneko kakhulu.
Vitamin D
I-Vitamin D ihambelana ne-hormone kune-vitamin; I-vitamin D i-receptors ifumaneka phantse yonke iseli emzimbeni.
Emzimbeni, i-vitamin D ineendima ezininzi ezibandakanya oku kulandelayo:
- amathambo emetabolism
- mzimba
- ukunciphisa ukuvuvukala
- ukukhula kweseli
- umsebenzi wesibindi nesisundu
Ingqalelo, i-vitamin D inceda ngokutyalwa kwe-calcium emanzini kwaye igcine i-calcium ne-phosphate eyaneleyo egazini ukuze idibanise i-bone mineralizing, ukukhula kwethambo kunye nokuhlenga amathambo.
Emzimbeni, i-vitamin D iveliswa khanya kwesikhumba xa isikhumba sikhankanywe kwi-ultraviolet B (UV-B) imisebe yelanga. Emva koko kuthathelwa kwisibindi apho iqhutyiswa khona. Amaphesenti angaphezu kwama-90 e-vitamine D abonelela ngokukhanya kwelanga.
Uninzi lwabantu lufumana ubuncinane i-vitamin D yabo elangeni. Iingcamango ze-vitamin D egazini zizibonakaliso ezintle zokungabikho.
Kwiminyaka engama-20 edluleyo, amanqanaba e-vitamin D phakathi kwamadoda aseMerika kodwa angabonikazi baseMerika baye bayeka. Ezi ziyancipha emadodeni mhlawumbi zikwinqanaba lokunyusa umzimba, ukusetyenziswa okukhulu kwelanga ukukhusela, nokunciphisa ubisi.
I-Vitamin D ifunyanwa ngokwemvelo kwizinto ezimbalwa ukutya esizidlayo ziquka ezi zilandelayo:
- izikhupha zeqanda
- intlanzi enamafutha (umzekelo, ialmum, i-tuna, i-sardines, i-trout, ne-mackerel)
- ididi yesibindi sebindi
- yesibindi sesilwanyana
- amakhowa e-portabella
I-Vitamin D ifakwe kwiindawo ezininzi zokutya ezibandakanya oku kulandelayo:
- ubisi
- ushizi
- cereal
- ifomula yobusana
- isiselo se-orenji
I-vitamin D yesondlo iqala ukungena emathunjini amancinci kwaye iphinda ixiliswe ngesibindi kunye neengso ngaphambi kokuba yenze indlela yokuhambisa.
Ubunzima beVithamini D
Izizathu eziqhelekileyo zokunqongophala kwe-vitamin D ziquka ukungabikho okwaneleyo ekukhanyeni kwelanga, ukungadli kakuhle ukutya kunye neengxaki zokuxhamla. Ngenxa yokuba i-vitamin D i-fat soluble, abantu abaneemeko eziphazamisa ukunyuka kwamafutha, njengezifo zesibindi sokuvuvukala kunye nesantya segastric, basengozini enkulu yokuntuleka.
Ubungakanani bembonakalo lwe-UV-B ebonisa ukuba ulusu lwakho luya kuxhomekeka kwiimeko ezahlukeneyo eziquka ezi zilandelayo:
- lonyaka
- ixesha losuku
- ububanzi
- ubudala
- isikhumba sebala
- iimpahla
- se benzini
Abantu abahlala eNew England, eMidwest, nasePacific Northwest abafumani ngokwaneleyo UV-B ukuvelisa i-vitamin D ngexesha lebusika. Ngaphezu koko, isicelo esifanelekileyo se-sunscreen ene-sun protective factor (SPF) ye-15 okanye ngaphezulu ikhusela i-99 ekhulwini ye-vitamin D kwesikhumba. Enyanisweni, i-sunscreen ene-SPF ye-8 okanye ngaphezulu ikhupha i-vitamin D kwisiqulatho. Ngaphezu koko, iingubo, iinqwelo, kunye nezinye izambatho zokukhusela zingavumeli ukukhanya kwe-UV-B kunye nokuveliswa kwe-vitamin D elukhumbeni.
Isimbozo sefu siyanciphisa ukukhanya kwe-UV-B nge-50 pesenti, kunye nomthunzi-kuquka okubangelwa ngcoliseko-kunciphisa ukutyhila ngamaphesenti angama-60. Imibala ye-UV-B ayidluli ngeglasi; Ngako oko, ukuhlala endlwini ngaphandle kwelanga akusayi kubangela ukuvelisa i-vitamin D elukhumbeni.
Kubantu abadala, ukulahleka kwe-vitamin D kubonisa njengentlungu kunye nobuthakathaka besifo. Ubuhlungu kwi-hip, iimbambo, umlenze, unyawo, kunye neentsimbi zifana nokusilela. Ubuthakathaka obuthathekayo buchaphazela izitho kunye nomva kwaye kunokudideka kunye ne-fibromyalgia okanye ukudandatheka.
Ngaphandle kwemali eyaneleyo ye-vitamin D, amathambo angaba brittle, and thin and misshapen. Ubuthakathaka be-Vitamin D bubangela izibonda kubantwana kunye ne- osteomalacia kubantu abadala. Abantu asebekhulile, i-vitamin D kunye ne-calcium ikhusela i-osteoporosis.
Enye ingxoxo ikhona malunga nokuba ubuninzi be-vitamin D bunokuphelisa ingozi yezifo ezingenasifo. Abaphandi okwangoku baphanda indima ye-vitamin D kwiingxaki ezizimeleyo, isifo senhliziyo, isifo sokuphefumula, umhlaza, izifo kunye neziqhekeza.
Isibonelelo sokutya se-vitamin D kubo bonke abantu phakathi kweminyaka eyi-1 no-70 ubudala ngu-600 IU (15 mcg). Abantu abadala kunama-70 bafuna i-800 IU (20 mcg).
Iimveliso zeVitamin D
Abantu abasengozini yokunqongophala kwe-vitamin D kufuneka bahlolwe ngabagqirha babo bezempilo. Abantu abasemngciphekweni baquka abantu asebekhulile, abo bafumana ukukhanya kwelanga elingaphelelanga, abo banesikhumba esimnyama, kunye nabo banezifo ezithile (umzekelo, isifo sikaCrohn, isifo se-celiac, nesifo sesifo).
Ukongezelela ekungabikho kwelanga elingaphephekanga, abantu abane-vitamin D abangakwazi ukufumana izongezelelo. I-Vitamin D kufuneka kwakhona inikwe i-calcium ukwenzela ukukhuthaza impilo yeethambo. Izibonelelo zineenkcukacha ezimbini zokuvelisa ii vitamin D: i-vitamin D3 kunye ne-vitamin D2. I-Vitamin D3 inokuba luncedo ngaphezu kwe-vitamin D2. Ngokukodwa nangona kwimiqathango yesondlo, i-vitamin D2 kunye ne-vitamin D3 ingaba luncedo ngokulinganayo, kwizinga eliphezulu, i-vitamin D2 ayinamandla. Kwaye abantu bathatha isithako sevithamini D bathabatha amanani aphezulu (okt, i-6000 IU imihla ngemihla).
ILizwi
Uninzi lwexesha, xa ungaphandle, kufuneka ube ngumntu okhuselayo kunye ne-sunscreen nge-SPF engama-15 okanye ngaphezulu. Ukuzikhusela kwimisebe ye-ultraviolet yelanga ilingele umngcipheko wesikhumba somhlaza. Phakathi kwemizuzu emi-5 neye-30 amaxesha ambalwa ngeveki, ingaba yinto efanelekileyo yokuzonwabisa ilanga lelanga ngaphandle kokunceda i-sunscreen okanye iingubo zokukhusela-ingakumbi entwasahlobo, ehlobo, nasezinyangeni ezisezantsi. Awudingi ukutshisa ilanga, ukuhamba okufutshane kuya kwenza. Ukufumana ilanga liza kunceda umzimba wakho wenze i-vitamin D. efunekayo.
> Imithombo
> Pearce, SHS, kunye ne-Cheetham, TD. BMJ. 2010; 340: 142-147.
> Pfotenhauer, KM, noShubrook, JH. Ubunzima beVithamini D, iNdima yalo kwiMpilo kunye neZifo, kunye neNkxaso yeeNcediso zangoku. Umbhalo we-American Osteopathic Association. 2017; 117 (5): 301-305.
> I-sunscreen. Health PubMed. www.ncbi.nlm.nih.gov.
> I-Vitamin D: I-Fact Sheets for Professionals of Health. NIH. www.nih.gov.