Ukubaluleka KweI-Vitamin D: Ukuxhumana Phakathi Kokukhanya Kwelanga Nempilo

Emphakathini wanamuhla, njengoba izindlela zokuphila zabantu zishintsha, ukuntuleka kwevithamini D sekuyinkinga evamile. Ivithamini D ayibalulekile nje kuphela empilweni yamathambo, kodwa futhi idlala indima ebalulekile ohlelweni lokuzivikela komzimba, impilo yenhliziyo, kanye nempilo yengqondo. Lesi sihloko sizohlola ukubaluleka kwevithamini D kanye nendlela yokuthola ivithamini D eyanele ngokudla kanye nokukhanya kwelanga.

Ulwazi oluyisisekelo lwei-vitamin D

I-Vitamin Diyi-vithamini encibilika emafutheni etholakala ngezindlela ezimbili eziyinhloko: i-vitamin D2 (ergocalciferol) kanye ne-vitamin D3 (cholecalciferol). I-Vitamin D3 yenziwa isikhumba ngenxa yokukhanya kwelanga, kuyilapho i-vitamin D2 itholakala kakhulu ezitshalweni ezithile kanye nemvubelo. Umsebenzi oyinhloko we-vitamin D ukusiza umzimba ukuthi umunce i-calcium ne-phosphorus, okubalulekile ekugcineni amathambo namazinyo enempilo.

Umthelela wevithamini D empilweni yamathambo

I-Vitamin D idlala indima ebalulekile empilweni yamathambo. Ikhuthaza ukumuncwa kwe-calcium emathunjini futhi isiza ukugcina amazinga e-calcium egazini, ngaleyo ndlela isekele inqubo yokwakheka kwamathambo abe ngamaminerali. Ukuntuleka kwe-Vitamin D kungaholela ekuwohlokeni kwamathambo, ingozi enkulu yokuqhekeka kwamathambo, ngisho nama-rickets ezinganeni. Ngakho-ke, ukuqinisekisa ukuthi ingane idla i-vitamin D eyanele kubalulekile ekuvimbeleni izifo zamathambo.

I-Vitamin D kanye neSistimu Yokuzivikela Emzimbeni

Izifundo zakamuva zikhombisile ukuthi i-vitamin D nayo idlala indima ebalulekile ohlelweni lokuzivikela komzimba. Ingalawula ukusebenza kwamaseli omzimba futhi ithuthukise ukumelana komzimba ekuthelelekeni. Ukuntuleka kwe-Vitamin D kuhlotshaniswa nezifo ezahlukahlukene zokuzivikela komzimba (njenge-multiple sclerosis, i-rheumatoid arthritis, njll.) kanye nengozi eyengeziwe yokutheleleka. Ngakho-ke, ukugcina amazinga afanele e-vitamin D kungasiza ekuthuthukiseni ukuzivikela komzimba futhi kunciphise ingozi yokutheleleka kanye nezifo.

I-Vitamin D kanye Nempilo Yengqondo

Ukuntuleka kwe-Vitamin D nakho kuhlobene kakhulu nezinkinga zempilo yengqondo. Izifundo zithole ukuthi amazinga aphansi e-vitamin D ahlotshaniswa nokwanda kwezinkinga zempilo yengqondo njengokucindezeleka nokukhathazeka. I-Vitamin D ingathinta isimo sengqondo ngokuthinta ukwakheka kwama-neurotransmitter (njenge-serotonin) ebuchosheni. Ngakho-ke, ukwengezwa kwe-vitamin D kungasiza ekuthuthukiseni impilo yengqondo nokuthuthukisa ikhwalithi yokuphila.

Indlela yokuthola i-vitamin D eyanele

1. Ukuchayeka elangeni: Ukukhanya kwelanga kuyindlela yemvelo nephumelelayo yokuthola i-vitamin D. Isikhumba siyakwazi ukukhiqiza i-vitamin D uma sichayeka elangeni. Kunconywa ukuthi sichayeke elangeni imizuzu eyi-15-30 ngosuku, ikakhulukazi ngesikhathi sokukhanya kwelanga okunamandla (10 ekuseni kuya ku-3 ntambama). Kodwa-ke, izici ezifana nombala wesikhumba, indawo kanye nesizini kungathinta ukwakheka kwe-vitamin D, ngakho kwezinye izimo, kungadingeka ukwengezwa okwengeziwe.

2. Ukudla: Nakuba ukukhanya kwelanga kungumthombo oyinhloko, ungathola futhi i-vitamin D ngokudla. Ukudla okucebile nge-vitamin D kufaka phakathi:
- Inhlanzi (njenge-salmon, ama-sardine, i-cod)
- Ukwatapheya, iqanda eliphuzi
- Ukudla okuqinisiwe (njengobisi oluqinisiwe, ujusi wewolintshi, kanye nokusanhlamvu)

3. Izithasiselo: Kulabo abangakwazi ukuthola okwanelei-vitamin DNgokukhanya kwelanga nokudla, izithasiselo ziyindlela ephumelelayo.I-Vitamin D3Izithako zokudla ngokuvamile zibhekwa njengezindlela eziphumelela kakhulu. Ngaphambi kokuqala izithako zokudla, kunconywa ukuthi ubonane nodokotela ukuze uthole umthamo ofanele.

Ukuphepha kanye nezinyathelo zokuphephai-vitamin D

Nakuba i-vitamin D ibalulekile empilweni, ukudla ngokweqile nakho kungadala izinkinga zempilo. Ubuthi be-vitamin D bubangelwa kakhulu umphumela wayo ekugayweni kwe-calcium, okungaholela ezinkingeni ezifana ne-hypercalcemia. Ngakho-ke, kubaluleke kakhulu ukulandela ukudla okunconywayo. Ukudla okunconywayo kwansuku zonke kwabantu abadala kungamayunithi angama-600-800 aphesheya kwezilwandle (IU), angalungiswa ngokuya ngesimo sempilo yomuntu siqu kanye neseluleko sikadokotela.

I-Vitamin Didlala indima ebalulekile ekugcineni impilo enhle. Kungakhathaliseki ukuthi impilo yamathambo, amasosha omzimba noma impilo yengqondo, i-vitamin D idlala indima ebalulekile. Ukuqinisekisa amazinga anele e-vitamin D emzimbeni ngokuchayeka elangeni ngendlela efanele, ukudla okulinganiselayo kanye nezithasiselo ezidingekayo kuzosiza ekuthuthukiseni impilo iyonke. Naka ukubaluleka kwe-vitamin D futhi usivumele siphile impilo enempilo elangeni.

I-Vitamin D nayo iyi-hormone ye-steroid. Ihlanganisa kakhulu i-VD2 ne-VD3, ezinesakhiwo esifanayo kakhulu. I-Vitamin D3 ne-D2 zithwalwa ngokujikeleza kwegazi ziye esibindini futhi ziguqulwe zibe yi-25-hydroxyl I-Vitamin D (kufaka phakathi i-25-dihydroxyl I-Vitamin D3 ne-D2) ngomphumela we-Vitamin D-25-hydroxylase. I-25-hydroxy I-Vitamin D iguqulwa kakhulu ibe yi-1, 25-dihydroxyl I-Vitamin D ezinso ngaphansi kwe-catalysis ye-25OH-1α hydroxylase. 25-(OH)VDikhona emzimbeni womuntu ngokugxila okuphezulu nangokuzinzile, futhi ingabonisa inani eliphelele leVithamini D elidliwayo ekudleni futhi elenziwe ngumzimba kanye nekhono lokuguqula iVithamini D. Ngakho-ke,25-(OH)VDkubhekwa njengesibonakaliso esihle kakhulu sokuhlola isimo sokudla okunempilo se-Vitamin D.

Inothi elivela ku-Xiamen Baysen Medical

Thina i-baysen Medical sihlala sigxila emasu okuxilonga ukuze sithuthukise ikhwalithi yempilo, sesivele sithuthukisaIkhithi yokuhlola ye-VD engu-25-(OH)ukuze kutholakale imiphumela yokuhlolwa kwe-25-hydroxy VitaminD.