Vitamin D: yenzelwe ntoni, malini ukuchitha kunye nemithombo ephambili

Umxholo

• Yintoni ivithamin D?
• Imithombo ye vithamin D
• Inani lemihla ngemihla levithamini D
• Ukusilela kweVitamin D
• Uvithamini D omninzi

I-Vitamin D yivitamin enyibilikayo enamafutha eveliswa ngokwendalo emzimbeni ngokuvezwa kolusu kukukhanya kwelanga, kwaye inokufumaneka ngobuninzi ngokusetyenziswa kokutya okuvela kwimvelaphi yezilwanyana, njengentlanzi, isikhupha seqanda kunye nobisi, umzekelo. umzekelo.

Le vithamini inemisebenzi ebalulekileyo emzimbeni, ngakumbi ekumiseni uxinzelelo lwecalcium kunye nephosphorus emzimbeni, ikhetha ukufunxwa kwezi minerali emathunjini kunye nokulawula iiseli ezonakalisayo kwaye zenze amathambo, zigcina amanqanaba egazini.

Ukusilela kweVitamin D kunokubangela utshintsho kwithambo, njenge-osteomalacia okanye i-osteoporosis kubantu abadala, kunye neerickets ebantwaneni. Ukongeza, ezinye izifundo zesayensi ziye zadibanisa ukunqongophala kwale vithamini kunye nomngcipheko okhulayo wokuphuhlisa ezinye iintlobo zomhlaza, isifo seswekile kunye noxinzelelo lwegazi.

Yintoni ivithamin D?

Vitamin D iyimfuneko kwiinkqubo ezininzi emzimbeni kwaye, ke ngoko, kubalulekile ukuba uxinzelelo lwayo egazini lukumanqanaba afanelekileyo. Imisebenzi ephambili ye-vitamin D yile:

• Ukomeleza amathambo namazinyo, kuba inyusa ukufunxeka kwe-calcium kunye ne-phosphorus emathunjini kwaye iququzelele ukungena kwezi zimbiwa emathanjeni, nto leyo ibalulekile ekwakheni kwabo;
• Uthintelo lweswekile, kuba isebenza ekugcineni impilo yepancreas, engumbutho onoxanduva lokuvelisa i-insulin, ihomoni elawula amanqanaba eglucose egazini;
• Ukuphuculwa kwamajoni omzimba, ukuthintela usulelo lwebacteria kunye nentsholongwane;
• Ukunciphisa ukudumba emzimbeni, kuba kunciphisa ukuveliswa kwezinto ezivuthayo kwaye kunceda ukulwa nezifo ezizimele, ezifana ne-psoriasis, i-rheumatoid arthritis kunye ne-lupus, kwimeko apho ukusetyenziswa kwesongezelelo ngokweengcebiso zonyango kuyafuneka;
• Ukuthintela izifo ezinje nge-multiple sclerosis kunye nezinye iintlobo zomhlaza, ezinjengesifuba, iprostate, ukubola kunye nezintso, kuba ithatha inxaxheba kulawulo lokufa kweseli kwaye inciphisa ukuyilwa kunye nokwanda kweeseli ezinobungozi;
• Ukuphucula impilo yentliziyo, njengoko isebenza ngokunciphisa uxinzelelo lwegazi kunye nomngcipheko wexinzelelo lwengqondo kunye nezinye izifo zentliziyo;
• Ukomeleza izihlunu, kuba ivithamin D ithatha inxaxheba kwinkqubo yokwakheka kwezihlunu kwaye inxulunyaniswa namandla omzimba kunye nokuqina

Ukongeza, ngenxa yamandla ayo e-antioxidant, ikwanakho ukuthintela ukwaluphala ngaphambi kwexesha, njengoko kuthintela ukonakala kweeseli ezibangelwa ziiradicals zasimahla.

Imithombo ye vithamin D

Owona mthombo we vithamin D yimveliso yayo eluswini ukusuka elangeni. Ke ngoko, ukuvelisa inani elaneleyo levithamini D, abantu abanesikhumba esikhanyayo kufuneka bahlale elangeni ubuncinci imizuzu eli-15 ngosuku, ngelixa abantu abanesikhumba esimnyama kufuneka bahlale bekhanyiswe lilanga kangangeyure enye. Indawo efanelekileyo kukuba umboniso wenziwe phakathi kwentsimbi yeshumi kusasa kunye neyeshumi elinesibini malanga okanye phakathi kwentsimbi yesithathu (3pm) kunye neyesine emva kwemini (30), kuba ngelo xesha awukho mnandi kangako.

Ukongeza ekuvezweni lilanga, ivithamin D inokufumaneka kwimithombo yokutya, efana neoyile yesibindi sentlanzi, ukutya kwaselwandle, ubisi kunye neemveliso zobisi.

Jonga le vidiyo ilandelayo kwaye ujonge okokutya okutyebileyo ku-vitamin D:

Inani lemihla ngemihla levithamini D

Inani elifunekayo levithamini D ngosuku lihluka ngokobudala kunye nenqanaba lobomi, njengoko kubonisiwe kule theyibhile ilandelayo:

Ukusetyenziswa kokutya okutyebileyo ku-vitamin D akonelanga ukuhlangabezana neemfuno zemihla ngemihla zale vithamini kwaye, ke ngoko, kubalulekile ukuba umntu aboniswe kukukhanya kwelanga yonke imihla ukugcina imveliso eyaneleyo yale vithamini emzimbeni kwaye, ukuba ayonelanga , njengakwimeko yabantu abahlala kumazwe abanda kakhulu okanye kwimeko yabantu abatshintshileyo kwinkqubo yokufunxa amafutha, ugqirha ngokubonisa ukuba uthatha izongezo ze vithamin D. Jonga ngakumbi malunga nezongezelelo ze vithamin D.

Ukusilela kweVitamin D

Iimpawu kunye neempawu zokunqongophala kukavithamini D emzimbeni ziyancipha inani le-calcium kunye ne-phosphorus egazini, iintlungu zemisipha kunye nobuthathaka, amathambo abuthathaka, i-osteoporosis kubantu abadala, i-rickets ebantwaneni kunye ne-osteomalacia kubantu abadala. Yazi indlela yokuqonda iimpawu zokunqongophala kukavithamini D.

Ukufunxwa kunye nokuveliswa kwe-vitamin D kunokuphazamiseka ngenxa yezifo ezithile ezinje ngokusilela kwezintso, i-lupus, isifo sikaCrohn kunye nesifo se-celiac. Ukusilela kweVitamin D emzimbeni kunokuchongwa kuvavanyo lwegazi olubizwa ngokuba ngama-25 (OH) D kwaye lwenzeka xa amanqanaba angaphantsi kwe-30 ng / mL echongiweyo.

Uvithamini D omninzi

Iziphumo zokuba novithamini D omninzi emzimbeni ziwenza buthathaka amathambo kunye nokuphakama kwamanqanaba e-calcium egazini, oko kunokukhokelela kuphuhliso lwamatye ezintso kunye ne-arrhythmia yentliziyo.

Iimpawu eziphambili zevithamin D engaphezulu kukungabikho komdla, isicaphucaphu, ukugabha, ukwanda komchamo, ubuthathaka, uxinzelelo lwegazi, ukunxanwa, ulusu olurhawuzayo kunye novalo. Nangona kunjalo, i-vitamin D egqithileyo yenzeka kuphela ngenxa yokusebenzisa kakhulu ivithamin D.