Ngaba Ufanele Usebenzisa Iimveliso Zokhathalelo lwe-Vitamin D?

Umxholo

• Ungafumana njani iVithamin D eyaneleyo
• Ukusuka ekubonisweni kwelanga
• Ngokutya kwakho
• Uluvo lweVitamin D luluncedo njani kulusu lwakho
• Ezona mveliso ziBalaseleyo zeDerm-ezivunyiweyo zeVitamin D zoBuhle
• Uphengululo lwe

Ukhe wayiva le nto ngaphambili, kodwa umzimba wakho udinga ivithamin D eluswini olusempilweni kunye namathambo. Nokuba ubusika (okanye i-coronavirus quarantine) uvaleleke ngaphakathi okanye usebenza kwiofisi enokukhanya okulinganiselweyo kwendalo, usenokuba uyazibuza ukuba usemngciphekweni wokunqongophala kwevithamin D. Kwaye ukuba amanqanaba akho ehlile, unokuba uzingela iindlela zokonyusa ukuvezwa kwakho-ukuba oko kungenxa yezongezelelo, ukutshintsha ukutya kwakho, okanye ukuvula iifestile kunye namakhethini ngelixa ungaphakathi.

Kuba ivithamin C kunye nevithamin E zombini ziye zaba zizithako ezithandwayo zokhathalelo lwesikhumba kwiminyaka yakutshanje, usenokuba uye wadibana neeserum kunye neecreams eziqhayisa ngevithamin D. Ukuba uyazibuza ukuba kutheni oku kwaye ukuba uyayifuna, apha iingcali zixoxa malunga nokuba yintoni ivithamini yelanga. Cinga: ungayifumana njani ivithamin D eyoneleyo kwimpilo efanelekileyo, ukuba iluncedo njani kulusu lwakho, kwaye wabelane nokwakheka kwabo kweyona vithamin D yeemveliso zokhathalelo lolusu ukongeza kwivenkile yakho yobuhle. (Idibeneyo: 5 Imingcipheko yezeMpilo engaqhelekanga yamaNqanaba aVithamini D aphantsi)

Ungafumana njani iVithamin D eyaneleyo

Ukusuka ekubonisweni kwelanga

Ukufumana umthamo wevithamini D kulula njengokuphumela ngaphandle — nzulu. Ulusu lwakho lunokuvelisa uhlobo lwevithamini D ekuphenduleni kwimitha yelanga (okanye ukukhanya kwelanga!), Utsho uRachel Nazarian, MD, ugqirha wesikhumba eseNew York kunye nomnye kwiAmerican Academy of Dermatology.

Kodwa kanjani ngokuchanekileyo iyasebenza lento? Ukukhanya kwe-UV kuyasebenzisana neeproteni kulusu, ukuguqula kube yi-vitamin D3 (uhlobo olusebenzayo lwe-vitamin D), ucacisa uMona Gohara, MD, nxulumana noprofesa weklinikhi yesikhumba kwiYale School of Medicine. Ukungafumani ~ nayo ~ inzululwazi-y, kodwa nje ukuba ezo proteni zolusu ziguqulwe zibe zizanduleli ze-vitamin D, zijikeleza umzimba wonke kwaye ziguqulwe zisebenze (okt ziluncedo ngoko nangoko!) Zizintso, wongeza uJoshua Zeichner, MD, umlawuli wezonyango kunye nophando lweklinikhi kwidermatology kwiSibhedlele iMount Sinai kwisiXeko saseNew York.(I-Fyi, ezi zibonelelo ze-vitamin D yiyo loo nto kufuneka uzithathe nzulu ngakumbi izondlo.)

Ukuba usandula ukunikezela kwindlela yokuphila yangaphakathi (ngenxa yemozulu, utshintsho kuseto lomsebenzi, okanye, mhlawumbi, ubhubhane wehlabathi), iindaba ezimnandi zezokuba ufuna kuphela ubuncinci bokukhanya kwelanga ukubonwa ngaphezulu kwevithamini eyaneleyo D, uphawula uGqr. Gohara. Ke, hayi, akunyanzelekanga ukuba utshiswe lilanga okanye uchithe iiyure ngaphandle ukuze uvelise amanqanaba aneleyo evithamin D, utshilo uGqr Zeichner. Yikholwa okanye hayi, imizuzu eli-10 elangeni emini emaqanda yiyo yonke into oyifunayo.

Yazi ukuba xa ufuna ukuphuma ngaphandle okokuqala okwethutyana, sukucinga ukuba ungalahla i-SPF ukuze ungene kwilanga elifuneka kakhulu. I-sunscreen ayithinteli i-100 yeepesenti yemitha ye-UVB, ngoko uya kufumana ukuvezwa okwaneleyo naxa uhlanjululwe ngokukhuselekileyo, uchaza uGqr. Zeichner. Oko kuthethiweyo, kuya kufuneka uphinde usebenzise i-SPF ukuba uhlala ngaphakathi kwaye usebenza ekhaya. "Ngelixa ukukhanya kwe-UV kungena ngefestile yeglasi, yimitha ye-UVA (ezo zibangela ukwaluphala kolusu ngaphambi kwexesha, ezinje ngemigca emihle, imibimbi, kunye namabala elanga) angena kwiglasi, hayi i-UVB (ezo zibangela ukutshiswa lilanga kunye nomhlaza wolusu onokubakho). Uyakuvezwa kuphela kwimitha ye-UVB ukuba uvula ifestile, utshilo. (I-Psst, nazi ezinye zezikhuselo zelanga zintle zobuso kwisitokhwe.)

Kwakhona kubalulekile ukuqaphela, ukuba unesikhumba esimdaka, kunokwenzeka ukuba ube nokungabikho kwe-vitamin D, utsho uGqr Gohara. Oku kungenxa ye-melanin yakho eyakhelweyo (okanye i-pigment yemvelo yesikhumba), ehlisa amandla esikhumba okwenza i-vitamin D ekuphenduleni ukukhanya kwelanga. Ngelixa ingeyonto yoxinzelelo malunga nayo, uGqirha Gohara ucebisa ngokuthatha inkathalo ethile ekujongeni amanqanaba akho unyaka nogqirha wakho.

Ngokutya kwakho

Enye indlela onokuqinisekisa ngayo ukuba ufumana ivithamin D eyoneleyo yile nto uyibekayo kwi umzimba wakho. UGqr. Nazarian kunye noGqr. Gohara bobabini bacebisa ukuba ujonge indlela otya ngayo kwaye uqiniseke ukuba utya ukutya okunevithamin D okune-salmon, amaqanda, ubisi kunye nejusi yeorenji. Akucaci ncam ukuba umntu ngamnye ufuna ivithamini D engakanani- iyahluka ngokutya, ibala lolusu, imozulu, kunye nexesha lonyaka-kodwa umndilili, umntu omdala ongaswelekanga kufuneka ajonge ii-Units zamanye amazwe ezingama-600 (IU) ngemini ekudleni kwabo, ngokweZiko leSizwe lezeMpilo.

Unokuthathela ingqalelo ukongezwa kweevithamini D ukuba amanqanaba akho angaphantsi kunqwenelekayo. UGqirha Zeichner ucebisa ukuba uthethe nogqirha wakho ngaphambi kokuzama nantoni na-kwaye ukuba ingcali yezonyango ikunika ukukhanya okuluhlaza, qiniseka ukuthatha isongezelelo ngesidlo esinamafutha sokufunxa okugqwesileyo (njengoko ivithamin d ivithamin enamafutha), uyongeza . Ukuba usandul 'ukwenza uvavanyo lomzimba kwaye wafunda ukuba awunayo ivithamin D, kunokuthiwa kukutya ukutya okulungelelanisiweyo ngexesha lokuvalelwa, kwaye uGqr Zeichner uthi i-multivitamin enevithamini D inokuba sisisombululo esihle. . (Nje ukuba ufumane imvume kwi-doc yakho, jonga esi sikhokelo sendlela yokukhetha eyona vithamin D yongezelelekileyo.)

Uluvo lweVitamin D luluncedo njani kulusu lwakho

Ngelixa ivithamin D ibalulekile kumzimba wakho wokuzikhusela nakwimpilo iyonke, ukusilela kunokuba nefuthe elibi kulusu lwakho, ngokunjalo. Ukuba ubusoloko ukhangela iindlela zokunyusa ukutya kwakho ivithamin D — nokuba kungasizathu sini na — kusenokwenzeka ukuba ukhe wafumana unyango lweevithamin D.

Indima efundwa kakhulu kwi-topical vitamin D njenge-anti-inflammatory, esetyenziselwa ngokukodwa ukunyanga iimeko zesikhumba, ezifana ne-psoriasis, utsho uGqr. Gohara. Ikwanayo ne-antioxidant kunye ne-anti-aging benefits, inceda ekuphuculeni ukuguqulwa kweeseli kunye nokunciphisa umonakalo omkhulu wamahhala, wongeza uDkt Nazarian. Nangona kunjalo, bobabini uGqirha Gohara kunye noGqirha Nazarian bayavuma ukuba ii-serum, iioyile, kunye neekhrim ezaneleyo azonelanga ukongeza amanqanaba enkqubo ye-vitamin D-ethetha ukuba, nokuba zingaphi na iivithamini D ezifake iimveliso ozongeza kwinkqubo yakho yokunyamekela ulusu, akuyona indlela efanelekileyo okanye efanelekileyo yokuphucula amanqanaba egazi e-vitamin D ephantsi. Kuya kufuneka ukuba uthathe izongezo okanye wandise isixa sevithamin D ngokutya kwakho, uphawula uGqr. Gohara. (Idibeneyo: Iimpawu zeVitamin D ezisezantsi wonke umntu kufuneka azi malunga nazo)

Ezona mveliso ziBalaseleyo zeDerm-ezivunyiweyo zeVitamin D zoBuhle

Ukuba uthambekele kumanqanaba asezantsi e-vithamini D ukuqala, ukuvalelwa ngaphakathi endlwini ixesha elide kunye nokuvalelwa kwe-COVID-19 kunokuba yingxaki-njengoko amanqanaba esiwa ebusika, utshilo uGqirha Nazarian. Ngelixa iimveliso ezingumxholo bezingayi kuba yeyona nto ukubheja kwakho (kwakhona, uya kufuna ukuxoxa ngezongezo zomlomo okanye utshintsho kwindlela otya ngayo nogqirha wakho), iimveliso zokhathalelo lwevithamin D ezipakishwe ngolusu zisanikezela ngezibonelelo zexesha elikhulu xa kusiza ekugugeni kunye neziphumo zayo, uyongeza. Ke, jonga ubuchwephesha obukhethiweyo beemveliso zovithamin D eziza kunceda ekukhuseleni ukonakaliswa kolusu, ukunciphisa ukukhukhumala okanye ukudumba, kunye nokunciphisa imigca emihle kunye nemibimbi.

UMurul Multi-Vitamin Infusion yeoyile (Thenga it, $ 73, amazon.com): "Ukongeza kwi-vitamin D, le mveliso iqulethe iioyile zendalo kunye neeasidi ezinamafutha ukukhusela kunye nokuhambisa ulusu langaphandle, utshilo uGqirha Zeichner. Ukuyisebenzisa, coca ulusu kwaye ubambe owomileyo, kwaye ulandele ngokufaka umaleko omncinci wale oyile ilula ebusweni, entanyeni, nasesifubeni.

Mario Badescu Vitamin A-D-E Neck Cream (Thenga It, $20, amazon.com): Ukhetho lukaGqr. Ngelixa yenzelwe intamo, ubonisa ukuba ubuso bakho bunokuxhamla kwifomula yayo enamandla, kuba inceda ukuthambisa kunye nokunciphisa imigca emihle kunye nemibimbi.

One Love Organics Vitamin D Ukufuma Inkungu (Thenga yona, $ 39, dermstore.com): Le nkungu ifumana ivithamin D yayo kwi-shiitake mushroom extract, ethi incede ekuphuculeni ingeniso yeseli, ithobe ukudumba, inyuse isithintelo sokufuma kolusu, ucacisa uGqirha Zeichner. I-Spritz kanye okanye kabini ngaphambi kokuba usebenzise ioyile yobuso bakho, iiserum, kunye nezinto zokuthambisa, ukuze zingene ngcono eluswini.

Elephants D-Bronzi Antipollution Sunshine Serum (Yithenge, $ 36, amazon.com): Ukuhambisa ukukhanya kwe-bronzy, le serum ikwakhusela kungcoliseko kunye neeradicals simahla kulusu lolutsha. Ngaphezu koko, iqulethe i-chronocyclin, i-peptide (ukuguqulelwa: uhlobo lweprotheyini enceda iiseli zinxibelelane kwaye ziphembelele ukuziphatha kwemfuza) ezilinganisa ngokusisiseko iinzuzo ze-antioxidant ze-vitamin D. Njani? Isebenza ngokufanayo kwii-enzymes esikhumbeni eziguqula ukukhanya kwelanga kube yivithamini D emini, kwaye emva koko ixhasa ukuvuselelwa kweeseli ebusuku, utsho uGqr. Nazarian.

I-Herbivore Botanicals Emerald Ubunzulu bomswakama wokuKhanya kweoyile (Yithenge, $ 48, herbivorebotanicals.com): Ioyile yokunyibilikisa iithagethi zokoma, ukuba buthuntu kunye nokuba bomvu, kwaye kukhuselekile kuzo zonke iintlobo zolusu, ngakumbi amabala aqhelekileyo. Imbewu ye-hemp kunye ne-squalane ithambisa umaleko wolusu olungaphandle kwaye ugcwalise iintanda phakathi kweeseli zolusu, ngelixa isicatshulwa se-shiitake mushroom sinceda ukuhambisa ivithamin D ethomalisayo, utshilo uGqirha Zeichner.

I-Zelens Power D ePotency ePititamin D yoNyango lwamachiza (Yithenge, $ 152, zestbeauty.com): UGqr.Nazarian naye uyayithanda le serum kuba ayisindi kwaye iza ne-dropper ukuze isetyenziswe ngokulula. Ngelixa ithegi yexabiso ngokuqinisekileyo ingumgubo, le mveliso ityebile ulusu, ikhusela ngokuchasene neeradicals zasimahla, kwaye inciphisa ukubonakala kwemigca emihle kunye nemibimbi.

Uphengululo lwe