Indlela Yokufumana I-Vitamin D Eninzi
Ubunqongophala be-Vitamin D budibaniswe nemimandla yempilo enxulumene neminyaka enjenge-high blood pressure, i- osteoporosis kunye nokufa kwabantu bonke. I-Vitamin D ihamba ngokukhawuleza kwindlela yayo yokuba "inombolo yevithamini enye."
Ngaba Ngokwenene I-Vitamin?
Ngokwenene, akukho. IiVithamini ziyimveliso yamanzi eyenziwa ngumzimba kwiinkqubo ezahlukeneyo. I-Vitamin D iprohormone, into eyenziwa ngumzimba i-hormone.
Kodwa ke lobu bugcisa. Into omele uyikhumbule malunga ne-vitamin D kukuba umzimba wakho unako ukuwenza ukukhanya kwelanga.
Ukwenza
Yintoni eyenzekayo kukuba ilanga (i-UV-B ngokukhawuleza kweminye imisebe) lichaphazela isikhumba sakho siphendula ngezinye iikhemikhali (7-dehydrocholesterol) ukuqala ukwenza i-vitamin D. Le nkqubo inzima kwaye ayikho into enomdla kakhulu. Oko okumele uyikhumbule kukuba imizuzu engama-15 yokuchasana nokukhanya kwelanga ezandleni zakho kunye nobuso imihla ngemihla ininzi umzimba wakho ukwenza i-vitamin D ngokwaneleyo phantsi kweemeko eziqhelekileyo. Ukuba uhlala ngasenyakatho (okanye ukuya ezantsi kwezantsi), i-atmospheric ihlutha ezininzi ze-UV-B ngexesha lobusika kwaye unokudinga ukwanda okukhulu.
Yintoni Eyenzayo?
Zininzi izinto ezintle, asikwazi ngokwenene ukuba kusebenza njani. I-Vitamin D ibonakala igcina uxinzelelo lwegazi oluphantsi, ukunciphisa ukuvuvukala kwaye unike amandla omzimba ukukhulisa - konke kunenzuzo yokugcina intliziyo yakho impilo kwaye (mhlawumbi) nokulwa nomdlavuza.
Siyazi ukuba i-vitamin D ibalulekile ekunakekeni kwempilo yethambo - inceda amathambo akho athathe i-calcium (kwaye i-calcium yintoni amathambo enziwe ngayo). Abantwana ngaphandle kokungena kwi-vitamin D banokuhlakulela i-rickets (isifo apho imilenze yabo iba yinkemba ephakamileyo kakhulu) kunye nabantu abadala abadala abaneentlupheko ze-vitamin D bangavelisa izifo zethambo.
Uphando lwe-vitamin D ukusilela kunye nokudandatheka, ukungabi nantlungu kwe-vitamin D kunye nentlungu emva kunye nobuthakathaka be-vitamin D kunye neentliziyo zonke zibonisa ukuba i-vitamin D inendima enkulu ekudlalweni kunezempilo kuphela. I-Vitamin D ifakiwe kwisifo esisodwa. Izifo ezinjenge- sclerosis ezininzi zingabangelwa yi-vitamin D (ngokweminye imibono-funda ngakumbi kwi- Multiple Sclerosis kunye ne-Vitamin D ).
Iintlobo
Iintlobo ezimbini ezibalulekileyo ze-vitamin D ziyi-vitamin D2 kunye ne-vitamin D3. I-Vitamin D2 ibizwa nangokuthi i-ergocalciferol kunye nelinye igama le-vitamin D3 yi-cholecalciferol. Xa ukhangela izibonelelo, uninzi lubonakala kwi-vitamin D3 (i-cholecalciferol) kwaye uya kubona oludweliswe njengesithako. Funda apha ngezantsi ukuze ufumane ngaphezulu kwi-vitamin D eyongezelelweyo.
Ngubani o neleyo?
Ubunzima be-Vitamin D bubonakala buqhelekile e-US Mhlawumbi sonke sichitha ixesha elide kakhulu ngaphakathi. Kulinganiselwa ukuba ama-25% abantu abadala base-US banama-nanogram engaphantsi kwe-18 nge-milliliter ye-vitamin D (ubunzima be-vitamin D obukhulu). Ngokubanzi, ama-40% amadoda kunye nama-50% amabhinqa acingelwa ukuba angaphantsi kwezinga eliphilileyo le-vitamin D (28 i-nanogram nge-milliliter). Abantu abanomngcipheko nabani na ochitha ixesha elide ngaphakathi (asebekhulile kunye nekhaya, umzekelo) kunye nabantu abanesikhumba esimnyama (isikhumba esimnyama sithatha ilanga elingaphantsi).
Yintoni Eyenzeka Ngomzimba Wakho?
Xa amazinga e-vitamin D aphantsi, umzimba wakho awubonakali ukusebenza. Ubunzima be-Vitamin D budibaniswe nengcinezelo yegazi ephezulu , iingxaki ze-insulin, umngcipheko wesifo sikashukela , ukukhuluphala nokuningi. Iimvume zokufumana i-vitamin D zifunyenwe kwiiseli zangaphandle zenza i-insulin (ekhokelela ekunxibelelanisweni kwezinto ezikhoyo phakathi kwevithamini D kunye neswekile). Siyazi ukuba ezinye iintlungu zentliziyo zenzeke ebusika (xa abantu bephuma ngaphandle ngaphantsi kwaye ngoko banamazinga aphantsi e-vitamin D) kwaye abantu basinda komdlavuza kangcono ehlobo (xa amazinga abo e-vitamin D aphezulu). Kodwa asiqondi kakuhle ukuba kutheni le nto iyenzekayo okanye yintoni kanye i-vitamin D eyenziwa emzimbeni.
Ingozi Yokufa
Kuhlolisiso, iirekhodi ezivela kuma-13,331 abantu abadala abavela kwisiseko sovavanyo lwelizwe oluhlanganiswe nguRhulumente wase-US bahlolwe ukuba banqamle ukudibanisa phakathi kokufa kunye nokusilela kwe-vitamin D (ichazwe ngaphantsi kwe-25-hydroxyvitamin D (25 (OH) D). bavavanywa ukususela ngo-1988 ukuya ku-1994 kwaye abantu balandelwa kwaze kwaba ngu-2000 ngolwazi malunga nesizathu sokufa. Ngokomyinge, abantu ekufundweni balandelwa iminyaka eyi-8.7.
Abaphandi baye bafumanisa ukuba ukungabikho kwe-vitamin D kwakuxhomekeke kuyo yonke into-kubangela ukufa. Abantu abakwizinga eliphantsi (ngaphantsi kwe-25%) ye-vitamin D banokunyuka kwama-26% engozini yokufa ngexesha lokufunda xa kuthelekiswa nabantu abanezinga eliphezulu le-vitamin D. Oku kubalwe kwi-3.1% yengozi yokufa kwabantu inani labantu.
Ngenxa yokuba isampuli yayimele inani labantu base-United States, singakwazi ukuvelisa kulolu cwaningo ukuba u-3.1% wabantu abafayo e-US badibene ne-vitamin D. Abaphengululi bakholelwa ukuba ukungabikho kwe-vitamin D kukuzimeko ezizimeleyo zesifo senhliziyo kwaye kufuneka kuqwalaselwe nezinye izinto ezinobungozi ezifana nomlando wentsapho, uxinzelelo lwegazi oluphezulu okanye ukugqithisa. Ubunzima be-Vitamin D bunokuba yinto ebangela ukufa komhlaza.
Ukuguga
Siyazi ukuba abaninzi abantu abadala abadala banesiphako se-vitamin D. Umbuzo wokwenene kukuba ukuba ukusilela kunento enxulumene nomzimba oguga (umzekelo, umzimba awukwazi ukuvelisa ama-vitamin D ngokwaneleyo) nokuba ngaba abantu abadala baziphatha ngendlela eyahlukileyo (umzekelo, abafumani kakhulu ilanga). Lo ngumbuzo obalulekileyo kuba uya kuphendula umbuzo othi "senzani malunga nokusilela kwe-vitamin D kubantu abadala?"
Abaphandi uRobert Scragg kunye noCarlos Camargo bathatha loo datha edibeneyo ehlanganiswe nguRhulumente wase-US asetyenziswe kwisifundo esiphezulu (i-Third NHANES) kwaye bafuna ukudibanisa phakathi kwamanqanaba e-vitamin D kunye nokusebenza kwangaphandle kubantu abadala. Bafumanisa ukuba, ngokwenene, amazinga e-vitamin D ayancipha ngokukhula. Kwakhona bafumanisa ukuba ukuthatha inxaxheba kwimisebenzi yomzimba yangaphandle kwanciphise ngobudala. Abantu abaneminyaka engama-60 okanye ngaphezulu, nangona kunjalo, okwenza umsebenzi wemihla ngemihla wawunamazinga e-vitamin D omdala omdala. Ngoko isiphelo kukuba amazinga e-vitamin D emzimbeni ayancipha ngeminyaka yobudala, kodwa inani labantu liphuma ngaphandle. Ezi ziindaba ezilungileyo. Unako ukugcina amazinga akho e-vitamin D ngokukhawuleza ngokuchitha ixesha elide ngaphandle kwansuku zonke.
Arthritis
Kukho nokuba kubekho unxibelelwano phakathi kwe-vitamin D kunye nesifo se-rheumatic njenge-arthritis. Ugqirha kwiklinikhi ye-rheumatology inayo zonke izigulane ezitsha ezivavanyelwe ukusilela kwe-vitamin D. Emva kokuvavanya izigulane ezingama-231, wafumana ukuba i-162 (70%) yayinamazinga aphantsi ka vithamini D kunye nama-26% ayenobunzima obunzima be-vitamin D. Ngelishwa, oku kukhangelelwa nje. Asazi ukuba imilinganiselo yeli dolophu okanye izifo zengxubusho zingathinta amazinga e-vitamin D (umzekelo, abantu abanezifo zesifo se-rheumatic bangase bahlale ngaphakathi kwindlu ngenxa yokuba bengenakuvakalelwa). Kwakungakhange kuthethwe ukuba ukunika ii-vitamin D kunye nokunyusa amazinga e-vitamin D kwathintela iimpawu zabo. Oko kwathiwa, le yinto enye into enomdla wokufunda ngakumbi malunga nefuthe le-Vitamin D kwimpilo.
Ndifumana phi abanye?
Fumana ezinye kwiindawo ezintathu: ukutya, ukukhanya kwelanga, kunye nezongezelelo. Ukutya amaninzi akuququzeleli i-vitamin D. Ezinye iintlanzi ezinamanqatha zinalo (njenge-salmon) kunye neoli yeebindi zentlanzi yindawo efanelekileyo (Yuck!). Isibindi sesilwanyana, ishizi, kunye neengqayi zeeqanda nazo zinenani elithile levithamini D. Iiryo nobisi zihlala ziqiniswe nge vithamini D. Enyanisweni, iiglasi ezimbini ze-vitamin D zobisi obunelisekile ngosuku unikeza i-vitamin D ngokwaneleyo kubantu abaneminyaka engama-50. Izilwanyana zinzima kakhulu ukufumana. Kukho ukuphikisana okuninzi malunga nokuba umzimba ungasebenzisa imithombo ye-vitamin D (ingakumbi ngaphandle kwe-calcium eyongeziweyo). I-jury isaphononongo nokuba ngaba kuthatha izongezo yindlela efanelekileyo yokulwa nokusilela kwe-vitamin D. Musa ukuhamba yonke i-vitamin D ngobuqili. Amanqanaba aphezulu ka vithamini D ayingozi. Ilanga libhetele lakho. Qiniseka nje ukuba uchithe ixesha elincinane (imizuzu engama-15) ngaphandle kwosuku ngalunye. Ukubekwa izandla kunye nobuso obonakalisiweyo ngexesha laneleyo. Musa ukuwudlula. Qaphela umdlavuza wesikhumba , kwaye qiniseka ukuba awufumani ngokugqithiseleyo ilanga .
Ndingaya Njani Ngaphandle?
Kungabonakala ngathi ngumbuzo osisimungulu, kodwa ukucinga indlela yokuphuma ngaphandle kuyinzima kubantu abaninzi. Ukuba usebenza kwisakhiwo seofisi kwaye uhlala kwindawo ohlala kuyo apho uqhuba khona yonke indawo, ukufumana ixesha ngeliveki ukuba ungaphandle kuyinselele yangempela. Indlela ecacileyo yokuyenza yinto yokuhamba ngokufutshane emini. Ufumana iinzuzo zezempilo zokuhamba kunye kunye neenzuzo ze-vitamin D. Ukuba awukwazi ukwenza oko, kuya kufuneka ube nobuchule. Unokufumana ukungcola kwakho kwe-vitamin D kwiindawo zokupaka (vela nje ukupaka kude okanye uhambe ngeenxa zonke). Ungakwazi kwakhona ukufumana indawo enhle yangaphandle ukuze wenze iifowuni ezimbalwa ngexesha lomhla. Ndiyathanda ukwenza yonke loo fowuni xa uyazi ukuba uya kubamba ngaphandle. Cinga iindlela ezimbalwa zokuzikhupha ngaphandle kwemihla yakho.
Iingxaki zoPhando
Emva kokufunda konke oko, kubonakala ngathi yinto enzulu yokuba wonke umntu agxilise ekutholeni i-vitamin D. engakumbi ngokukhawuleza. Iyanzima. Nazi ezinye iinkalo, ezichazwe kwiiNational Institutes of Health (NIH) zokuhlaziywa kwe-vitamin D, ezenza ukuba "Ngaba ndifanele ndithathe i-vitamin D?" Umbuzo unzima:
- Zininzi iivithamini kufuneka zibe nezinye iikhemikhali okanye iivithamini ezikhoyo ukuba ziphi na ezilungileyo. Ngokomzekelo, ukuthatha izithako ze-vitamin D ngaphandle kweyiphi na i-calcium enee-add. Izifundo ezininzi azizange zilinganise zombini i-calcium kunye ne-vitamin D kunye.
- Amanqanaba e-Vitamin ahlukahluka kakhulu kwiinqongi kwaye mhlawumbi akwenza kubantu. Ngamanye amazwi, amanqanaba e-vitamin D omntu angadlulela ixesha elide kwaye olo tshintsho aluzange lufakwe kwizifundo okanye.
- Izixhobo ezinzima ziyakwenza ukuba u-vitamin D ulahleke kubandakanya ixesha lonyaka (ukukhanya khanya kwelanga ekubusika), ububanzi (kwiindawo eziphezulu, ukukhanya kwelanga kubuthakathaka kwaye kuvelisa i-vitamin D engaphantsi), amanyathelo omzimba, ukutya, njl.
- Iimvavanyo zangoku zamanqanaba e-vitamin D zininzi ezahlukeneyo kuzo.
- Asikho ubungqina bokwenene bokuthi ukugcina amanqanaba e-vitamin D kwinqanaba eliqhelekileyo kunqanda ukugula okanye izifo.
- Asiyazi ukuba yintoni ejoliswe kumanqanaba e-vitamin D kufuneka abe ngabantu abaneemeko ezahlukeneyo.
- Abantu abanezifo mhlawumbi baphuma ngaphandle. Amanqanaba e-vitamin D aphantsi angabangela isifo esingapheliyo, kungekhona isizathu.
- Ukugula (kunye neyeza) kunokusebenzisana nendlela umzimba uvelisa ngayo i-vitamin D, obangela ukungabikho kwe-vitamin D.
Ngaphantsi
Ukuba uphuma ngaphandle kwimihla ngemihla kwaye unobungozi bokukhanya kwelanga, amazinga akho e-vitamin D ayenokwenzeka. Ukuba ungaphakathi ngaphakathi kuninzi, akuyiyo ingcinga embi ukugxila kwimali embalwa imizuzu engaphezulu kwimihla ngemihla. Ukuba unesifo okanye nje awukwazi ukuphuma, cinga ukucela ugqirha wakho ukuba ahlole amazinga akho e-vitamin D. Emva kwakho konke, ama-40% amadoda kunye nama-50% abantu abadala bacinga ukuba yi-vitamin D engakwaziyo. Ewe, isisombululo siyafana - sichitha ixesha elifutshane ngaphandle kwentsuku nganye.
> Imithombo:
> URobert Scragg kunye noCarlos A. Camargo, Jr. Ukuphindaphinda kwexesha lokuzonwabisa-Ixesha lokusebenza ngokomzimba kunye ne-Serum 25-I-Hydroxyvitamin D Izinga kwi-Abemi base-US: Iziphumo ezivela kwi-Third National Health and Nutrition Examination Survey. I-American Journal of Epidemiology 2008 168 (6): 577-586;
> Muhammad Haroon, iSouth Infirmary-Isibhedlele saseVictoria University, iKorkork, Ireland. Yethulwa kwi-European Union League Against Against Rheumatism. 2008. Paris.
> Michal L. Melamed, MD, iMHS; Erin D. Michos, MD, MHS; Wendy Post, MD, MS; Brad Astor, PhD. Amanqanaba ama-25-Hydroxyvitamin D kunye nobungozi bokufa kwaBantu abemi. Arch Intern Med. 2008; 168 (15): 1629-1637.
> AmaZiko eNational Health. Ofisi yeZibonelelo zeZidlo. I-Supplement Supplement Sheet Fact: I-Vitamin D.