Uyifumana njani ngokukhuselekileyo iVitamin D kwilanga

Umxholo

• Izibonelelo eziyi-101: Vitamin D
• Ilanga ngowona Mthombo wakho weVitamin D
• Veza ulusu lwakho emini emaqanda
• Umbala wolusu unokuchaphazela ukuveliswa kukaVitamin D
• Ukuba Uhlala kude neIkhweyitha
• Veza ulusu ngakumbi ukwenza iVitamin D engakumbi
• Ngaba i-sunscreen iyayichaphazela i-Vitamin D?
• Iingozi zokukhanya kwelanga kakhulu
• Umgca osezantsi

I-Vitamin D yivithamini eyahlukileyo uninzi lwabantu olungafumani ngokwaneleyo kuyo.

Ngapha koko, kuqikelelwa ukuba ngaphezulu kwe-40% yabantu abadala baseMelika banesiphene se-vitamin D ().

Le vithamini yenziwa ngecholesterol kulusu lwakho xa ifunyenwe lilanga. Kungenxa yoko le nto ukufumana ukukhanya kwelanga kubaluleke kakhulu ekugcineni amanqanaba aphezulu e-vitamin D.

Nangona kunjalo, ukukhanya kwelanga okuninzi kuza nemingcipheko yempilo yayo.

Eli nqaku licacisa indlela yokufumana ngokukhuselekileyo ivithamin D elangeni.

Izibonelelo eziyi-101: Vitamin D

Ilanga ngowona Mthombo wakho weVitamin D

Kukho isizathu esivakalayo sokuba ivithamin D ibizwa ngokuba yi "sunshine vitamin."

Xa ulusu lwakho luvezwa kukukhanya kwelanga, lwenza ivithamin D kwi-cholesterol. Imitha yelanga ye-ultraviolet B (UVB) ibetha i-cholesterol kwiiseli zolusu, inika amandla e-vitamin D synthesis eyenzekayo.

Vitamin D ineendima ezininzi emzimbeni kwaye ibalulekile kwimpilo efanelekileyo (2).

Umzekelo, iyalela iiseli emathunjini akho ukuba zifunxe i-calcium kunye ne-phosphorus-zimbini iiminerali eziyimfuneko ekugcineni amathambo omelele kwaye asempilweni (3).

Ngakolunye uhlangothi, amanqanaba aphantsi e-vitamin D adibaniswe nemiphumo emibi yempilo, kuquka:

• Unyango
• Umhlaza
• Uxinzelelo
• Ubuthathaka bemisipha
• Ukufa

Ukongeza, kukutya okumbalwa kuphela okunevithamini D.

Oku kubandakanya ioyile yesibindi, i-swordfish, isalmon, ityhuna enkonkxiweyo, isibindi senyama, izikhupha zamaqanda kunye nesardadi. Oko kwathiwa, kuya kufuneka uzitye phantse yonke imihla ukuze ufumane i-vitamin D.

Ukuba awufumani kukhanya kwelanga ngokwaneleyo, kuhlala kucetyiswa ukuba uthathe isongezelelo njenge-cod yeoyile yesibindi. Enye icephe (14 grams) ye-cod yeoyile yesibindi iqulethe ngaphezulu kwesithathu isixa sevithamini D (4) esicetyiswayo semihla ngemihla.

Kubalulekile ukuba uqaphele ukuba imitha yelanga ye-UVB ayinakungena ngeefestile. Ke abantu abasebenza kufutshane neefestile ezinelanga basenako ukusilela ku-vitamin D.

I-Vitamin D yenziwa kulusu xa ivezwe kukukhanya kwelanga. Ukuvezwa lilanga yeyona ndlela yokunyusa amanqanaba e-vitamin D, ngakumbi kuba bambalwa kakhulu ukutya okunexabiso elibalulekileyo.

Veza ulusu lwakho emini emaqanda

Emini, ngakumbi ehlotyeni, lelona xesha lilungileyo lokufumana ilanga.

Emini, ilanga liphezulu, kwaye imitha ye-UVB inamandla kakhulu. Oko kuthetha ukuba udinga ixesha elincinci elangeni ukuze wenze ivithamin D eyaneleyo ().

Izifundo ezininzi zikwabonisa ukuba umzimba usebenza ngokukuko ekwenzeni ivithamini D emini (,).

Umzekelo, e-UK, imizuzu eli-13 yokukhanya kwelanga emini phakathi kwehlobo kathathu ngeveki kwanele ukugcina amanqanaba asempilweni phakathi kwabantu abadala baseCaucasian ().

Olunye uphononongo lufumanise ukuba imizuzu engama-30 emini emaxesheni elangeni e-Oslo, eNorway yayilingana nokutya i-vitamin D () eyi-10,000-20,000 IU.

Umthamo wemihla ngemihla wevithamini D yi-600 IU (15 mcg) (3).

Ayisiyiyo kuphela ukufumana ivithamin D malunga nemini esebenzayo ngakumbi, kodwa kunokuba kukhuselekile kunokufumana ilanga kamva emini. Olunye uphononongo lufumanise ukuba ukubekwa elangeni emva kwemini kunokunyusa umngcipheko wokuba nomhlaza wolusu ().

Emini lelona xesha lilungileyo lokufumana ivithamin D, njengoko ilanga liphezulu kwaye umzimba wakho unokuzivelisa ngokufanelekileyo malunga nelo xesha losuku. Oku kuthetha ukuba unokufuna ixesha elincinci ekukhanyeni kwelanga emini emaqanda.

Umbala wolusu unokuchaphazela ukuveliswa kukaVitamin D

Umbala wolusu lwakho umiselwa ngumbala obizwa ngokuba yi-melanin.

Abantu abanesikhumba esimnyama bahlala benemelanin engaphezulu kunabantu abanolusu olukhanyayo. Ngaphezulu, ii-pigment ze-melanin zazo zikhulu kwaye zimnyama (10).

I-Melanin inceda ukukhusela ulusu ngokuchasene nokukhanya kwelanga. Isebenza njenge-sunscreen yendalo kwaye ifunxa imitha yelanga ye-UV ukukhusela ekutshisweni lilanga kunye nomhlaza wolusu ().

Nangona kunjalo, loo nto idala ingxaki enkulu kuba abantu abanesikhumba esimnyama kufuneka bachithe ixesha elide elangeni kunabantu abanolusu olukhanyayo ukuvelisa inani elifanayo levithamini D.

Izifundo ziqikelela ukuba abantu abanesikhumba esimnyama banokufuna naphi na ukusuka kwimizuzu engama-30 ukuya kwiiyure ezintathu ubude ukufumana ivithamin D eyaneleyo, xa kuthelekiswa nabantu abakhanyayo. Esi sesona sizathu siphambili sokuba abantu abanesikhumba esimnyama babe nomngcipheko ophezulu wokusilela (12).

Ngenxa yeso sizathu, ukuba unesikhumba esimnyama, unokufuna ukuchitha ixesha elininzi elangeni ukuze ufumane idosi yakho yansuku zonke yevithamini D.

Abantu abanesikhumba esimnyama bane-melanin engaphezulu, ikhompawundi ekhusela kumonakalo wolusu ngokunciphisa inani lokukhanya kwe-UVB. Abantu abanesikhumba esimnyama badinga ixesha elininzi elangeni ukuze benze inani elilinganayo levithamini D njengabantu abanolusu olukhanyayo.

Ukuba Uhlala kude neIkhweyitha

Abantu abahlala kwiindawo ezikude lee-ikhweyitha benza i-vitamin D encinci kulusu lwabo.

Kwezi ndawo, ngakumbi imitha yelanga, ngakumbi imitha ye-UVB, ifunxwa ngumaleko womhlaba weozone.Ke abantu abahlala kude ne-ikhweyitha bahlala bechitha ixesha elininzi elangeni ukuze bavelise ngokwaneleyo ().

Ngaphezu koko, abantu abahlala kude neikhweyitha abanako ukuvelisa ivithamin D elangeni kangangeenyanga ezintandathu ngonyaka ngeenyanga zobusika.

Umzekelo, abantu abahlala eBoston, e-USA nase-Edmonton, eCanada bayasokola ukwenza nayiphi na ivithamin D ekukhanyeni kwelanga phakathi kwenyanga ka-Novemba no-Februwari ().

Abantu baseNorway abakwazi ukwenza ivithamin D ekukhanyeni kwelanga phakathi kuka-Okthobha noMatshi ().

Ngeli xesha lonyaka, kubalulekile ukuba bafumane i-vitamin D yabo kukutya nakwizongezo endaweni yoko.

Abantu abahlala kude neikhweyitha bafuna ixesha elangeni, njengoko imitha ye-UVB ifunxwa ngumaleko we-ozone kwezi ndawo. Ngexesha leenyanga zobusika, abanakho ukwenza uvithamin D ekukhanyeni kwelanga, ke kufuneka bakufumane kukutya okanye kwizongezo.

Veza ulusu ngakumbi ukwenza iVitamin D engakumbi

UVitamin D wenziwe ngecholesterol kulusu. Oko kuthetha ukuba kufuneka uveze ulusu oluninzi elangeni ukuze wenze ngokwaneleyo.

Abanye oosonzululwazi bancomela ukuveza malunga nesinye kwisithathu sendawo yolusu lwakho elangeni ().

Ngokwale ngcebiso, ukunxiba itanki ngaphezulu kunye nebhulukhwe emifutshane kangange-10-30 yemizuzu kathathu ngeveki ngexesha lasehlotyeni kufanele ukuba konele abantu abaninzi abanolusu olukhanyayo. Abantu abanesikhumba esimnyama banokufuna ixesha elide kuneli.

Qiniseka nje ukuba uthintela ukutshisa ukuba uhlala elangeni ixesha elide. Endaweni yoko, zama ukuhamba ngaphandle kwe-sunscreen kwimizuzu yokuqala eyi-10 ukuya ku-30, kuxhomekeke ekubeni isikhumba sakho sibuthathaka kangakanani elangeni, kwaye uthambise i-sunscreen ngaphambi kokuba uqale ukutshisa.

Kukwalunge ngokugqibeleleyo ukunxiba umnqwazi kunye nezipili zelanga ukukhusela ubuso bakho namehlo ngelixa ubhenca amanye amalungu omzimba wakho. Kuba intloko iyinxalenye encinci yomzimba, iya kuvelisa inani elincinci levithamini D.

Kuya kufuneka ubonakalise inani elaneleyo lolusu kwilanga ukuze ugcine amanqanaba egazi e-vitamin D esempilweni. Ukunxiba itanki ngaphezulu kunye neebhulukhwe ezimfutshane imizuzu eli-10 ukuya kwengama-30 kathathu ngeveki kwanele kubantu abanolusu olukhanyayo, ngelixa abo banesikhumba esimnyama benokudinga ixesha elide.

Ngaba i-sunscreen iyayichaphazela i-Vitamin D?

Abantu basebenzisa i-sunscreen ukukhusela ulusu lwabo ekutshisweni lilanga kunye nomhlaza wolusu.

Kungenxa yokuba i-sunscreen iqulethe iikhemikhali ezinokubonakalisa, ukufunxa okanye ukusasaza ukukhanya kwelanga.
Xa oku kusenzeka, ulusu luvezwa kumanqanaba asezantsi emitha eyingozi ye-UV ray ().

Nangona kunjalo, kuba imitha ye-UVB ibalulekile ekwenzeni ivithamin D, i-sunscreen inokuthintela ulusu ekuyiveliseni.

Ngapha koko, ezinye izifundo ziqikelela ukuba i-sunscreen ye-SPF 30 okanye nangaphezulu iyanciphisa ukuveliswa kwe-vitamin D emzimbeni malunga ne-95-98% ().

Nangona kunjalo, izifundo ezininzi zibonise ukuba ukunxiba i-sunscreen kuphela kunefuthe elincinci kumanqanaba egazi lakho ehlotyeni (,,).

Enye inkcazo enokwenzeka kukuba nangona unxibe i-sunscreen, ukuhlala elangeni ixesha elide kunokubangela ukuba kwenziwe ivithamin D eyaneleyo kulusu.

Oko kwathiwa, uninzi lwezi zifundo lwenziwa ngexesha elifutshane. Akukacaci nokuba ukunxiba i-sunscreen rhoqo kunefuthe lexesha elide kumanqanaba egazi le-vitamin D.

Kwithiyori, ukunxiba i-sunscreen kunokunciphisa ukubanakho ukuvelisa ivithamin D, kodwa izifundo zexesha elifutshane zibonise ukuba ayinampembelelo incinci okanye ayinampembelelo kumanqanaba egazi. Oko kwathiwa, akucaci nokuba ukunxiba i-sunscreen rhoqo kunciphisa amanqanaba e-vitamin D kwixesha elide.

Iingozi zokukhanya kwelanga kakhulu

Ngelixa ukukhanya kwelanga kulungile kwimveliso yevithamin D, okuninzi kunokuba yingozi.

Apha ngezantsi kukho iziphumo zokukhanya kwelanga okuninzi:

• Ukutshiswa lilanga: Isiphumo esiqhelekileyo esiyingozi sokukhanya kwelanga kakhulu. Iimpawu zokutshiswa lilanga zibandakanya ukuba bomvu, ukudumba, iintlungu okanye ukuthamba kunye namadyungudyungu ().
• Ukonakala kwamehlo: Ukuvezwa ixesha elide kukukhanya kwe-UV kunokonakalisa i-retina. Oku kunokunyusa umngcipheko wezifo zamehlo ezinjenge-cataract ().
• Ulusu olugugayo: Ukuchitha ixesha elide elangeni kunokubangela ukuba ulusu lwakho lukhule ngokukhawuleza. Abanye abantu bakhula ngokushwabana ngakumbi, okuluhlaza okanye isikhumba esinesikhumba ().
• Utshintsho lolusu: Ukuphindaphindeka, i-moles kunye nolunye utshintsho kulusu kunokuba sisiphumo secala lokukhanya kwelanga okungaphezulu ().
• Ukubethwa bubushushu: Ikwaziwa njenge sunstroke, le yimeko apho iqondo lobushushu lomzimba linokunyuka ngenxa yobushushu obuninzi okanye ukubonakaliswa lilanga ().
• Umhlaza wolusu: Ukukhanya kakhulu kwe-UV kungunobangela omkhulu womhlaza wolusu (,).

Ukuba ucwangcisa ukuchitha ixesha elininzi elangeni, qiniseka ukuthintela ukutshiswa lilanga.

Kungcono ukufaka i-sunscreen emva kwemizuzu eyi-10-30 yokuvezwa lilanga okungakhuselekanga ukunqanda iziphumo eziyingozi zokukhanya kwelanga okugqithileyo. Ixesha lakho lokuvezwa kufuneka lixhomekeke ekubeni ulusu lwakho lubuthathaka kangakanani kwilanga.

Qaphela ukuba iingcali zicebisa ukufaka isithambiso elangeni qho emva kweeyure ezimbini ukuya kwezintathu ozichitha elangeni, ngakumbi xa ubila okanye uhlamba.

Nangona ukukhanya kwelanga kulungile ekwenzeni ivithamin D, ukukhanya kwelanga kakhulu kunokuba yingozi. Ezinye zeziphumo zokukhanya kwelanga kakhulu zibandakanya ukutshiswa lilanga, ukonakala kwamehlo, ukuguga kolusu kunye nolunye utshintsho kolusu, ukubetha kobushushu kunye nomhlaza wolusu.

Umgca osezantsi

Ukuvezwa lilanga rhoqo yeyona ndlela yendalo yokufumana ivithamin D.

Ukugcina amanqanaba egazi esempilweni, jolisa ekufumaneni imizuzu eli-10 ukuya kwengama-30 yelanga emini, amatyeli aliqela ngeveki. Abantu abanesikhumba esimnyama banokufuna okungaphezulu koku. Ixesha lakho lokuvezwa kufuneka lixhomekeke ekubeni ulusu lwakho lubuthathaka kangakanani kwilanga. Qiniseka nje ukuba awutshisi.

Izinto ezinokuchaphazela amandla akho okwenza i-vitamin D ekukhanyeni kwelanga zibandakanya ixesha losuku, umbala wesikhumba sakho, ukuba uhlala kude kangakanani neikhweyitha, ulusu lwakho ulubhengeza elangeni nokuba unxibe i-sunscreen.

Umzekelo, abantu abahlala kude neikhweyitha badinga ukukhanya ngakumbi kwelanga kuba imitha yelanga ye-UV ibuthathaka kwezi ndawo.

Bafuna ukuthatha izongezelelo ze-vitamin D okanye badle ukutya okunamavithamini-D okuninzi ngexesha leenyanga zobusika, kuba abakwazi ukuyenza ngokukhanya kwelanga.

Ukuba uceba ukuhlala elangeni okwethutyana, kungcono ukuba uthambise i-sunscreen emva kwemizuzu eyi-10-30 yokuvezwa lilanga okungakhuselekanga ukukunceda ukutshiswa lilanga kunye nomhlaza wolusu.