Ungayithola Kanjani Ngokuphepha UVitamin D Kusuka Emisebeni Yelanga

-Delile

• Izengezo 101: Uvithamini D
• ILanga Ngumthombo Wakho Omuhle Kakhulu Wovithamini D
• Veza Isikhumba Sakho Ngezikhathi Zasemini
• Umbala Wesikhumba Ungathinta Ukukhiqizwa Kukavithamini D
• Uma Uhlala kude ne-Equator
• Ukudalula Isikhumba Esiningi Ukwenza I-Vitamin D Eningi
• Ingabe i-sunscreen iyabuthinta uvithamini D?
• Izingozi Zelanga Eliningi Kakhulu
• Okusemqoka

UVitamin D uvithamini oyingqayizivele abantu abaningi abangawutholi ngokwanele.

Eqinisweni, kulinganiselwa ukuthi ngaphezu kuka-40% wabantu abadala baseMelika banokuntuleka kukavithamini D ().

Le vithamini yenziwa nge-cholesterol esikhumbeni sakho lapho ivezwa elangeni. Yingakho ukuthola ukukhanya kwelanga okwanele kubaluleke kakhulu ekugcineni amazinga kavithamini D afanele.

Kodwa-ke, ukukhanya kwelanga okuningi kuza nezingozi zempilo.

Lo mbhalo uchaza ukuthi ungathola kanjani uvithamini D ngokuphepha elangeni.

Izengezo 101: Uvithamini D

ILanga Ngumthombo Wakho Omuhle Kakhulu Wovithamini D

Kunesizathu esihle sokuthi kungani uvithamini D abizwa ngokuthi "i-vitamin yelanga."

Lapho isikhumba sakho sichanyiswa yilanga, senza uvithamini D kusuka ku-cholesterol. Imisebe yelanga ye-ultraviolet B (UVB) ishaya i-cholesterol kumaseli esikhumba, inikeze amandla okuvela kwe-vitamin D.

UVitamin D unezindima eziningi emzimbeni futhi ubalulekile empilweni enhle (2).

Isibonelo, iyalela amaseli esiswini sakho ukuthi amunce i-calcium ne-phosphorus - amaminerali amabili abalulekile ekugcineni amathambo aqinile futhi anempilo (3).

Ngakolunye uhlangothi, amazinga aphansi kavithamini D axhunyaniswe nemiphumela emibi yezempilo, kufaka phakathi:

• I-osteoporosis
• Umdlavuza
• Ukucindezeleka
• Ubuthakathaka bemisipha
• Ukufa

Ngaphezu kwalokho, ukudla okumbalwa kuphela okuqukethe inani elibalulekile likavithamini D.

Lokhu kufaka phakathi uwoyela we-cod, i-swordfish, i-salmon, i-tuna ekheniwe, isibindi senkomo, izikhupha zamaqanda namasardadi. Lokho kusho ukuthi, uzodinga ukuwadla cishe nsuku zonke ukuze uthole uvithamini D owanele.

Uma ungatholi ukukhanya kwelanga okwanele, kuvame ukunconywa ukuthi uthathe isithasiselo esifana ne-cod liver oil. Isipuni esisodwa (amagremu ayi-14) kawoyela we-cod wesibindi uqukethe ngaphezu kokuphindwe kathathu inani levithamini D (4) eliphakanyisiwe lansuku zonke.

Kubalulekile ukuqaphela ukuthi imisebe yelanga ye-UVB ayikwazi ukungena ngamawindi. Ngakho-ke abantu abasebenza eduze kwamawindi anelanga basenenkinga yokushoda ngovithamini D.

Uvithamini D wenziwa esikhumbeni lapho sivezwa yilanga. Ukuvezwa yilanga kuyindlela engcono kakhulu yokukhulisa amazinga kavithamini D, ikakhulukazi ngoba ukudla okumbalwa kakhulu kunamanani abalulekile.

Veza Isikhumba Sakho Ngezikhathi Zasemini

Emini, ikakhulukazi ehlobo, isikhathi esihle kakhulu sokuthola ukukhanya kwelanga.

Emini, ilanga lisendaweni ephakeme kakhulu, futhi imisebe yalo ye-UVB inamandla kakhulu. Lokho kusho ukuthi udinga isikhathi esincane elangeni ukuze wenze uvithamini D () owanele.

Ucwaningo oluningi lukhombisa nokuthi umzimba usebenza kahle kakhulu ekwenzeni uvithamini D emini (,).

Isibonelo, e-UK, imizuzu eyi-13 yokukhanya kwelanga emini ehlobo kathathu ngesonto kwanele ukugcina amazinga aphilile kubantu abadala baseCaucasus ().

Olunye ucwaningo lwathola ukuthi imizuzu engama-30 yokushiswa yilanga ehlobo e-Oslo, eNorway yayilingana nokudla u-vitamin D () ongu-10,000-20,000 IU.

Umthamo wansuku zonke kavithamini D onconywayo yi-600 IU (15 mcg) (3).

Ukuthola uvithamini D hhayi kuphela emini kusebenza kahle, kepha futhi kungaphepha kunokuthola ilanga ngokuhamba kosuku. Olunye ucwaningo luthole ukuthi ukuvezwa yilanga ntambama kungahle kwandise amathuba okuba nomdlavuza wesikhumba oyingozi ().

Emini isikhathi esihle kakhulu sokuthola uvithamini D, njengoba ilanga lisendaweni yalo ephakeme futhi umzimba wakho ungawukhiqiza kahle kakhulu ngalesi sikhathi sosuku. Lokhu kusho ukuthi ungadinga isikhathi esincane ekukhanyeni kwelanga emini.

Umbala Wesikhumba Ungathinta Ukukhiqizwa Kukavithamini D

Umbala wesikhumba sakho unqunywa i-pigment ebizwa nge-melanin.

Abantu abanesikhumba esimnyama ngokuvamile bane-melanin eningi kunabantu abanesikhumba esikhanyayo. Ngaphezu kwalokho, izingulube zazo ze-melanin nazo zinkulu futhi zimnyama (10).

I-Melanin isiza ukuvikela isikhumba ekulimaleni ekukhanyeni kwelanga ngokweqile. Sisebenza njengesivikelo selanga semvelo futhi simunca imisebe yelanga ye-UV ukuzivikela ekushisweni yilanga nomdlavuza wesikhumba ().

Kodwa-ke, lokho kudala inkinga enkulu ngoba abantu abanesikhumba esimnyama badinga ukuchitha isikhathi eside elangeni kunabantu abanesikhumba esikhanyayo ukukhiqiza inani elifanayo likavithamini D.

Izifundo zilinganisela ukuthi abantu abanesikhumba esimnyama bangadinga noma yikuphi ukusuka emizuzwini engama-30 kuya emahoreni amathathu ubude ukuthola uvithamini D owanele, uma kuqhathaniswa nabantu abanesikhumba esikhanyayo. Lesi yisizathu esikhulu esenza ukuthi abantu abanesikhumba esimnyama babe nengozi ephezulu yokushoda (12).

Ngaleso sizathu, uma unesikhumba esimnyama, kungadingeka ukuthi uchithe isikhathi esithe xaxa elangeni ukuthola umthamo wakho wansuku zonke kavithamini D.

Abantu abanesikhumba esimnyama bane-melanin eningi, isakhi esivikela ukulimala kwesikhumba ngokunciphisa inani lokukhanya kwe-UVB okumuncekile. Abantu abanesikhumba esimnyama badinga isikhathi esithe xaxa ekukhanyeni kwelanga ukwenza inani elifanayo likavithamini D njengabantu abanesikhumba esikhanyayo.

Uma Uhlala kude ne-Equator

Abantu abahlala ezindaweni eziqhelelene nenkabazwe benza u-vitamin D omncane esikhunjeni sabo.

Kulezi zindawo, eminye imisebe yelanga, ikakhulukazi imisebe ye-UVB, imuncwa ungqimba lomhlaba lwe-ozone. Ngakho-ke abantu abahlala kude ne-equator ngokuvamile badinga ukuchitha isikhathi esiningi elangeni ukuze bakhiqize ngokwanele ().

Ngaphezu kwalokho, abantu abahlala kude nenkabazwe kungenzeka bangakhiqizi uvithamini D osuka elangeni izinyanga eziyisithupha kuze kube phakathi nezinyanga zasebusika.

Isibonelo, abantu abahlala eBoston, e-USA nase-Edmonton, eCanada balwa kanzima ukwenza noma iyiphi i-vitamin D ekukhanyeni kwelanga phakathi kwezinyanga zikaNovemba noFebhuwari ().

Abantu baseNorway abakwazi ukwenza uvithamini D ekukhanyeni kwelanga phakathi kuka-Okthoba noMashi ().

Ngalesi sikhathi sonyaka, kubalulekile ukuthi bathole uvithamini D wabo ekudleni nakwezinye izithako esikhundleni salokho.

Abantu abahlala kude ne-equator badinga isikhathi esithe xaxa elangeni, njengoba imisebe eminingi ye-UVB imuncwa ungqimba lwe-ozone kulezi zindawo. Phakathi nezinyanga zasebusika, abakwazi ukwenza uvithamini D ekukhanyeni kwelanga, ngakho-ke badinga ukukuthola ekudleni noma kwizithasiselo.

Ukudalula Isikhumba Esiningi Ukwenza I-Vitamin D Eningi

Uvithamini D wenziwa nge-cholesterol esikhunjeni. Lokho kusho ukuthi udinga ukuveza isikhumba esiningi elangeni ukuze wenze okwanele.

Abanye ososayensi batusa ukuveza cishe ingxenye yesithathu yendawo yesikhumba sakho elangeni ().

Ngokwalesi sincomo, ukugqoka phezulu kwethangi nezikhindi imizuzu eyi-10-30 kathathu ngesonto ngesikhathi sasehlobo kufanele kwanele kubantu abaningi abanesikhumba esikhanyayo. Abantu abanesikhumba esimnyama bangadinga isikhathi eside kunalokhu.

Vele uqiniseke ukuthi uvimbela ukushisa uma uhlala elangeni isikhathi eside. Esikhundleni salokho, zama ukungahambisi i-sunscreen ngemizuzu yokuqala eyi-10-30, kuya ngokuthi isikhumba sakho sibucayi kangakanani elangeni, bese ugcoba i-sunscreen ngaphambi kokuthi uqale ukushisa.

Kuhle impela ukugqoka isigqoko nezibuko zelanga ukuvikela ubuso bakho namehlo ngenkathi kuvezwa ezinye izitho zomzimba wakho. Njengoba ikhanda liyingxenye encane yomzimba, lizokhiqiza inani elincane nje likavithamini D.

Udinga ukuveza inani elanele lesikhumba ekukhanyeni kwelanga ukuze ugcine amazinga egazi anempilo kavithamini D. Ukugqoka i-tank phezulu nezikhindi imizuzu eyi-10-30 kathathu ngesonto kwanele kubantu abanesikhumba esikhanyayo, kuyilapho labo abanesikhumba esimnyama bengadinga isikhathi eside.

Ingabe i-sunscreen iyabuthinta uvithamini D?

Abantu basebenzisa i-sunscreen ukuvikela isikhumba sabo ekushisweni yilanga nomdlavuza wesikhumba.

Lokho kungenxa yokuthi i-sunscreen iqukethe amakhemikhali akhombisa, amunce noma asakaze ukukhanya kwelanga.
Uma lokhu kwenzeka, isikhumba sichayeka emazingeni aphansi emisebe ye-UV eyingozi ().

Kodwa-ke, ngoba imisebe ye-UVB ibalulekile ekwenzeni uvithamini D, isivikelo selanga singavimbela isikhumba ukuthi singakhiqizi.

Eqinisweni, ezinye izifundo zilinganisela ukuthi isivikelo selanga se-SPF 30 noma ngaphezulu sinciphisa ukukhiqizwa kukavithamini D emzimbeni cishe ngama-95-98% ().

Kodwa-ke, ucwaningo oluningi lukhombisile ukuthi ukufaka i-sunscreen kuphela kunomthelela omncane emazingeni egazi akho ehlobo (,,).

Enye incazelo engaba khona ukuthi noma ugqoke okokuvikela ilanga, ukuhlala elangeni isikhathi eside kungadala ukuthi kwenziwe uvithamini D owanele esikhunjeni.

Lokho kusho ukuthi iningi lalezi zifundo zenziwa ngesikhathi esifushane. Akukacaci ukuthi ukugqoka isikhumba selanga njalo kunomthelela wesikhathi eside yini emazingeni wevithamini D wegazi.

Ngokomqondo, ukugqoka i-sunscreen kunganciphisa ikhono lokukhiqiza i-vitamin D, kepha izifundo zesikhashana esifushane zikhombisile ukuthi azinamphumela omncane noma azinamphumela kumazinga egazi. Lokho kusho, akucaci ukuthi ukugqoka njalo isikrini selanga kuyawehlisa yini amazinga akho kavithamini D esikhathini eside.

Izingozi Zelanga Eliningi Kakhulu

Ngenkathi ukukhanya kwelanga kukuhle ekukhiqizeni uvithamini D, kakhulu kungaba yingozi.

Ngezansi kunemiphumela yokukhanya kwelanga okuningi kakhulu:

• Ukushiswa yilanga: Umphumela ovame kakhulu olimazayo welanga eliningi kakhulu. Izimpawu zokushiswa yilanga zifaka phakathi ukubomvu, ukuvuvukala, ubuhlungu noma isizotha namabhamuza ().
• Ukulimala kweso: Ukuvezwa isikhathi eside ekukhanyeni kwe-UV kungalimaza i-retina.Lokhu kungakhuphula ingozi yezifo zamehlo ezinjengezikhathaza ().
• Isikhumba esiguga: Ukuchitha isikhathi eside elangeni kungadala ukuthi isikhumba sakho siguge ngokushesha. Abanye abantu bahlakulela isikhumba esishwabene kakhulu, esivulekile noma esikhumba ().
• Izinguquko zesikhumba: Ama-freckles, ama-moles nolunye ushintsho lwesikhumba kungaba yimiphumela eseceleni yokuvezwa yilanga ngokweqile ().
• Ukushisa kwesifo: Eyaziwa nangokuthi i-sunstroke, lesi yisimo lapho izinga lokushisa lomzimba lingakhuphuka khona ngenxa yokushisa kakhulu noma ukuvezwa yilanga ().
• Umdlavuza wesikhumba: Ukukhanya kakhulu kwe-UV kuyimbangela enkulu yomdlavuza wesikhumba (,).

Uma uhlela ukuchitha isikhathi esiningi elangeni, qiniseka ukuthi ugwema ukushiswa yilanga.

Kungcono ukufaka i-sunscreen ngemuva kwemizuzu eyi-10-30 yokuvezwa yilanga okungavikelekile ukugwema imiphumela eyingozi yelanga eleqile. Isikhathi sakho sokuvezwa kufanele sincike ekutheni isikhumba sakho sizwela kangakanani elangeni.

Qaphela ukuthi ochwepheshe batusa ukufaka kabusha isikrini selanga njalo emahoreni amabili kuya kwamathathu owachitha elangeni, ikakhulukazi uma ujuluka noma ugeza.

Yize ukukhanya kwelanga kuhle ekwenzeni uvithamini D, ukukhanya kwelanga okuningi kungaba yingozi. Eminye imiphumela yelanga eliningi kakhulu ifaka ukushiswa yilanga, ukulimala kwamehlo, ukuguga kwesikhumba nokunye ukushintsha kwesikhumba, ukushisa okushisayo kanye nomdlavuza wesikhumba.

Okusemqoka

Ukuvezwa yilanga njalo kuyindlela engokwemvelo yokuthola uvithamini D owanele.

Ukugcina amazinga egazi aphilile, phokophela ukuthola imizuzu eyi-10-30 yelanga emini, kaningana ngesonto. Abantu abanesikhumba esimnyama bangadinga okungaphezulu kwalokhu. Isikhathi sakho sokuvezwa kufanele sincike ekutheni isikhumba sakho sizwela kangakanani elangeni. Vele uqiniseke ukuthi ungashi.

Izici ezingathinta ikhono lakho lokwenza uvithamini D ekukhanyeni kwelanga zifaka phakathi isikhathi sosuku, ibala lesikhumba sakho, ukuthi uhlala kude kangakanani nenkabazwe, usiveza kangakanani isikhumba elangeni nokuthi ngabe ugqoke i-sunscreen.

Isibonelo, abantu abahlala kude ne-equator ngokuvamile badinga ukukhanya kwelanga okwengeziwe ngoba imisebe yelanga ye-UV ibuthaka kulezi zindawo.

Kudingeka nokuthi bathathe izithasiselo zikavithamini D noma badle ukudla okunothe kakhulu ngamavithamini-D phakathi nezinyanga zasebusika, ngoba abakwazi ukukwenza ngokukhanya kwelanga.

Uma uhlela ukuhlala elangeni isikhashana, kungcono ukufaka i-sunscreen ngemuva kwemizuzu eyi-10-30 yokuvezwa yilanga okungavikelekile ukusiza ukuvimbela ukushiswa yilanga nomdlavuza wesikhumba.