Ingabe Kufanele Usebenzise Imikhiqizo Yokunakekelwa Kwesikhumba Vitamin D?

-Delile

• Ungayithola Kanjani I-Vitamin D Eyanele
• Kusuka Ekukhanyeni Elangeni
• Ngokudla Kwakho
• I-Vitamin D Isizuzisa Kanjani Isikhumba Sakho
• Imikhiqizo Engcono Kakhulu Yesivithamini D Evunyiwe
• Buyekeza kwe-

Cishe uke wakuzwa lokhu ngaphambili, kepha umzimba wakho udinga uvithamini D wesikhumba namathambo aphilile. Ukuthi ubusika (noma i-coronavirus quarantine) uvaleleke endlini noma usebenza endaweni yehhovisi enokukhanya okungokwemvelo okulinganiselwe, ungase uzibuze ukuthi usengozini yokuntuleka kukavithamini D. Futhi uma amazinga akho ehle phansi, kungenzeka ukuthi ufuna izindlela zokwandisa ukuvezwa kwakho — uma lokho kungenxa yezithako, ukushintsha indlela odla ngayo, noma ukumane uvule amawindi namakhethini ngenkathi ungaphakathi.

Njengoba uvithamini C no-vitamin E kokubili sekuyizithako zokunakekela isikhumba ezidumile eminyakeni yamuva nje, kungenzeka uhlangabezane nama-serum nokhilimu abaqhosha ngovithamini D. Uma uzibuza ukuthi kungani lokhu kwenzeka futhi uma uyidinga, lapha ochwepheshe baxoxa ngokuthi kunjani i-vitamin yelanga. Cabanga: ukuthi ungathola kanjani uvithamini D owanele wempilo enhle, ukuthi usizuzisa kanjani isikhumba sakho, futhi wabelane ngokukhetha kwabo imikhiqizo engcono kakhulu yokunakekelwa kwesikhumba kavithamini D ukwengeza ku-arsenal yakho yobuhle. (Okuhlobene: Izingozi Ezi-5 Ezixakile Zezempilo Zezinga Eliphansi Lwe-Vitamin D)

Ungayithola Kanjani I-Vitamin D Eyanele

Kusuka Ekukhanyeni Elangeni

Ukuthola umthamo kavithamini D kulula njengokuphumela ngaphandle—ngokujulile. Isikhumba sakho empeleni singakhiqiza uhlobo lwevithamini D ekuphenduleni ukuvezwa yimisebe ye-ultraviolet (noma ukukhanya kwelanga!), Kusho uRachel Nazarian, MD, udokotela wesikhumba ozinze eNew York futhi osebenza naye eAmerican Academy of Dermatology.

Kodwa kanjani impela kuyasebenza lokhu? Ukukhanya kwe-UV kuhlangana namaprotheni esikhunjeni, kuwuguqule ube yi-vitamin D3 (uhlobo olusebenzayo lukavithamini D), kuchaza uMona Gohara, MD, ohambisana noprofesa wezokwelapha e-dermatology eYale School of Medicine. Hhayi ukuthola ~ too ~ science-y, kepha uma lawo maprotheni esikhumbeni eguqulwe abengaphambi kukavithamini D, ajikeleza emzimbeni wonke futhi aguqulwe abe yifomu elisebenzayo (okusho ukuthi liwusizo ngokushesha!) Ngezinso, kunezela uJoshua Zeichner, MD, umqondisi wocwaningo lwezimonyo nolomtholampilo wesikhumba e-Mount Sinai Hospital eNew York City.(Fyi, lezi zinzuzo zikavithamini D yingakho kufanele uthathe umsoco ngokungathi sína.)

Uma usanda kunqotshwa yindlela yokuphila yasendlini (ngenxa yesimo sezulu, ushintsho kumasethingi omsebenzi, noma, mhlawumbe, ubhadane lomhlaba wonke), izindaba ezinhle ukuthi udinga kuphela inani elincane lokukhanya kwelanga nsuku zonke ukuthola uvithamini owanele D, kuphawula uDkt Gohara. Ngakho-ke, cha, akudingeki ukuthi ushise ilanga noma uchithe amahora amaningi ngaphandle ukukhiqiza amazinga kavithamini D anele, kusho uDkt Zeichner. Ukholwa noma ungakholwa, imizuzu eyi-10 elangeni emini bebade yikho konke okudingayo.

Yazi ukuthi uma uzophumela ngaphandle okokuqala ngqa isikhashana, ungacabangi ukuthi ungavele ulahle i-SPF ukuze ungene elangeni elidingeka kakhulu. Isikrini selanga asivimbeli amaphesenti ayi-100 emisebe ye-UVB, ngakho-ke usazothola ukuvezwa okwanele noma ngabe uvulwe ngokuphepha, kuchaza uDkt Zeichner. Uma kushiwo lokho, kufanele futhi ukuthi usebenzise i-SPF uma uhlala ngaphakathi futhi usebenza ekhaya. "Ngenkathi ukukhanya kwe-UV kungena ngaphakathi kwengilazi yefasitela, yimisebe ye-UVA (leyo ebangela ukuguga ngaphambi kwesikhathi kwesikhumba, njengemigqa emihle, imibimbi, namabala elanga) angena engilazini, hhayi i-UVB (leyo ebangela ukushiswa yilanga kanye nomdlavuza wesikhumba ongaba khona). Uzochayeka emisebeni ye-UVB kuphela uma uvule iwindi lakho,” esho. (Psst, nazi ezinye ze-sunscreens zobuso ezihamba phambili ongazisebenzisa.)

Okunye futhi okumele sikuqaphele, uma unesikhumba esinsundu, kungenzeka ukuthi ube nokushoda kukavithamini D, kusho uDkt Gohara. Lokhu kungenxa ye-melanin yakho eyakhelwe ngaphakathi (noma i-pigment yemvelo yesikhumba), eyehlisa ikhono lesikhumba lokwenza uvithamini D ekuphenduleni ukukhanya kwelanga. Yize kungeyona into okufanele ucindezelwe ngayo, uDkt Gohara uncoma ukuthi unakekele kakhulu ekuhloleni amazinga akho unyaka nonyaka nodokotela wakho.

Ngokudla Kwakho

Enye indlela ongaqinisekisa ngayo ukuthi uthola uvithamini D owanele ngalokhu okufakayo ungene umzimba wakho. UDkt Nazarian noDkt Gohara bobabili basikisela ukubheka indlela odla ngayo futhi uqiniseke ukuthi udla ukudla okunevithamini D okune-salmon, amaqanda, ubisi nejusi le-orange. Akukacaci kahle ukuthi ungakanani uvithamini D umuntu ngamunye owudingayo—iyahlukahluka ngokudla, umbala wesikhumba, isimo sezulu, nesikhathi sonyaka—kodwa umuntu omdala ovamile, ongeyena umuntu ontula kufanele ahlose ukuthola ama-International Units (IU) angu-600 ngosuku ekudleni kwakhe, ngokusho kwamaNational Institutes of Health.

Ungakwazi futhi ukucabangela izithasiselo ze-vitamin D uma amazinga akho engaphansi kokufiseleka. UDkt. Zeichner weluleka ukuba ukhulume nodokotela wakho ngaphambi kokuzama noma yini—futhi uma uchwepheshe wezokwelapha ekunika ukukhanya okuluhlaza, qiniseka ukuthi uthatha isengezo ngokudla okunamafutha ukuze umunce kahle (njengoba uvithamini D eyivithamini encibilika emafutheni), uyanezela. . Uma usanda kuhlolwa umzimba futhi wafunda ukuthi awunawo uvithamini D, kungase futhi kuthiwe awukudli ukudla okulinganiselayo ngesikhathi sokuvalelwa, futhi uDkt. Zeichner uthi i-multivitamin enovithamini D ingaba yisixazululo esihle. . (Uma usuthole imvume evela kudokotela wakho, hlola lo mhlahlandlela wokuthi ungakhetha kanjani isithasiselo se-vitamin D esingcono kakhulu.)

I-Vitamin D Isizuzisa Kanjani Isikhumba Sakho

Ngenkathi i-vitamin D ibalulekile kumasosha akho omzimba nasempilweni yonke, ukushoda kungaba nomthelela omubi esikhunjeni sakho. Uma ubulokhu ufuna izindlela zokwengeza umthamo wakho we-vitamin D — noma ngabe yisiphi isizathu — kungenzeka ukuthi uhlangabezane nemithi yokwelapha i-vitamin D.

Iqhaza elifundwa kakhulu likavithamini D we-topical linjenge-anti-inflammatory, esetshenziselwa ikakhulukazi ukwelapha izimo zesikhumba, njenge-psoriasis, kusho uDkt. Gohara. Iphinde ibe nezinzuzo ze-antioxidant kanye ne-anti-aging, isiza ukuthuthukisa ukuguqulwa kwamangqamuzana futhi inciphise ukulimala kwama-radical wamahhala, kunezela uDkt. Nazarian. Kodwa-ke, bobabili uDkt. Gohara noDkt. Nazarian bayavuma ukuthi ama-serum, uwoyela, nokhilimu abenele ukunezela amazinga kavithamini D asezingeni — okusho ukuthi, noma ngabe ufaka uvithamini D omningi kangakanani kwimikhiqizo yakho oyinakekela isikhumba, akuyona indlela efanelekile noma efanelekile yokuthuthukisa amazinga egazi aphansi kavithamini D. Uzodinga ukuthatha izithasiselo noma ukwandisa inani likavithamini D ngokudla kwakho, kuphawula uDkt Gohara. (Okuhlobene: Izimpawu Eziphansi Vitamin D Wonke Umuntu Okufanele Azazi Ngazo)

Imikhiqizo Engcono Kakhulu Yesivithamini D Evunyiwe

Uma uthambekele emazingeni aphansi kavithamini D ukuqala, ukuvaleleka endlini isikhathi eside kangako ngendawo yokuhlala ye-COVID-19 kungaba yinkinga—njengoba nje amazinga ehla ebusika, kusho uDkt. Nazarian. Nakuba imikhiqizo ye-topical ingeke ibe ukubheja kwakho okuhle (futhi, ungafuna ukuxoxa ngezithako zomlomo noma ushintsho ekudleni nodokotela wakho), imikhiqizo yokunakekelwa kwesikhumba egcwele uvithamini D isanikeza izinzuzo zesikhathi esikhulu uma kuziwa ekugugeni. nemiphumela yako, uyanezela. Ngakho-ke, hlola imikhiqizo yobuhle ekhethwe ngu-vitamin D ezosiza ukuvikela ekulimaleni kwesikhumba, ukunciphisa ukukhukhumala noma ukuvuvukala, nokunciphisa imigqa emihle nemibimbi.

Murad Multi-Vitamin ukumnika Amafutha (Thenga It, $ 73, amazon.com): "Ngaphezu kukavithamini D, lo mkhiqizo uqukethe oyili wemvelo opholile nama-acid okunamafutha ukuvikela nokunisela ungqimba lwesikhumba olungaphandle," kusho uDkt Zeichner. Ukuze usebenzise, ​​hlanza isikhumba bese uwomise, bese ulandela ngokufaka ungqimba oluncane lwale oyili olula ebusweni bakho, entanyeni nasesifubeni.

U-Mario Badescu Vitamin AD-E-Cream Cream (Buy It, $20, amazon.com): Ukukhetha kukaDkt. Nazarian, le moisturizer ihlanganisa i-hydrating hyaluronic acid nebhotela likakhokho namavithamini—okuhlanganisa uvithamini D—ukuze wenze izinto eziningi ngohlobo lwakho lokulwa nokuguga. Ngenkathi yenzelwe intamo, uveza ukuthi ubuso bakho bungazuza nefomula yayo enamandla, ngoba iyasiza ukuthambisa nokunciphisa imigqa nemibimbi emihle.

I-One Love Organics Vitamin D Umswakama Womswakama (Buy It, $39, dermstore.com): Le nkungu ithola uvithamini D wayo ekukhishweni kwekhowe le-shiitake, okusiza ukuthuthukisa ukuguqulwa kwamangqamuzana, kudambise ukuvuvukala, kukhuphule umgoqo womswakama wesikhumba, kuchaza uDkt. Zeichner. Spritz kanye noma kabili ngaphambi kokufaka amafutha obuso bakho, ama-serum, nama-moisturizers, ukuze angene kangcono esikhumbeni.

Indlovu Edakiwe D-Bronzi Antipollution Sunshine Serum (Thenga It, $ 36, amazon.com): Iletha ukukhanya kwe-bronzy, le serum futhi ivikela ekungcolisweni kanye nama-radicals mahhala esikhunjeni sobusha esengeziwe. Ngaphezu kwalokho, iqukethe i-chronocyclin, i-peptide (ukuhumusha: uhlobo lweprotheyini olusiza amangqamuzana ukuxhumana futhi lube nomthelela ekuziphatheni kwezakhi zofuzo) elingisa ngokuyisisekelo izinzuzo ze-antioxidant zikavithamini D. Kanjani? Isebenza ngendlela efanayo nama-enzyme esikhumbeni aguqula ukukhanya kwelanga kube uvithamini D emini, bese isekela ukuvuselelwa kwamangqamuzana ebusuku, kusho uDkt. Nazarian.

I-Herbivore Botanicals Emerald Deep Moisture Glow Oil (Thenga It, $ 48, herbivorebotanicals.com): Lo oyili othambisa ukhomba ukoma, ukuba buthuntu, nokubomvu, futhi kuphephe kuzo zonke izinhlobo zesikhumba, ikakhulukazi ezithandwa izinduna. Imbewu ye-hemp ne-squalane ithambisa ungqimba lwesikhumba olungaphandle bese igcwalisa imifantu phakathi kwamaseli esikhumba, kuyilapho i-shiitake mushroom ikhipha isiza ukuletha uvithamini D opholile, kuphawula uDkt Zeichner.

I-Zelens Amandla D Amandla aphezulu we-Provitamin D Ukwelashwa Kwehla (Thenga It, $ 152, zestbeauty.com): UDkt. Nazarian naye uyayithanda le serum ngoba ayisindi futhi iza nodonsa ukuze asetshenziswe kalula. Ngenkathi ithegi yentengo iyi-splurge impela, lo mkhiqizo ukhukhumala isikhumba, uvikela ama-radicals wamahhala, futhi unciphise ukubonakala kwemigqa emihle nemibimbi.

Buyekeza kwe-