IVithamin D3: Kutheni Ibalulekile Kwimpilo YoMzimba?
Yintoni iVitamin D3?
IVitamin D3, yivitamin ebalulekileyo edlala indima ephambili ekukhuseleni impilo yethu ngokubanzi nasekulungiseleleni imisebenzi emininzi ye-biological yomzimba. Umsebenzi wayo owaziwayo kakhulu kukomeleza isakhiwo samathambo, kodwa inefuthe elibanzi ukusuka kwinkqubo yokhuselo lomzimba ukuya kwimisebenzi yemisipha, impilo yengqondo kunye nokulungelelaniswa kweenkqubo ezahlukeneyo ze-metabolism. Ukunqongophala kweVitamin D3 kunokubangela iingxaki ezininzi zempilo, ngoko ke kubalulekile ukuba le vitamin ithathwe ngokwaneleyo.
Iimpawu Ezisisiseko zeVitamin D3
IVitamin D3, ekwabizwa ngokuba yi-cholecalciferol, yindlela esebenza kakhulu yeVitamin D emzimbeni. IVitamin D inefom ezimbini zendalo: D2 (ergocalciferol) kunye neD3 (cholecalciferol). IVitamin D2 ifumaneka ikakhulu kwizityalo, ngelixa iVitamin D3 isenziwa emzimbeni womntu xa ulusu luchukumisa ukukhanya kwelanga kwaye ikhona ngokwendalo kwezinye izondlo ezivela kwizilwanyana. Ifomu yeD3 isetyenziswa ngcono emzimbeni ngokwe-biological.
IVitamin D3 yivitamin enyibilikayo kwioyile kwaye ifakwa emzimbeni ngesisu esincinci kunye nokufunxwa kweoyile. Ikwabizwa ngokuba "yivitamin yelanga"; kuba ulusu lwenza iVitamin D3 ngokwendalo xa luchukumisa imitha ye-UVB ekukhanyeni kwelanga. Le nkqubo yenzeka xa into ebizwa ngokuba yi-7-dehydrocholesterol eluswini iguqulelwa kwiD3.
Yintoni Imisebenzi Yayo Emzimbeni?
IVitamin D3 inendima ebalulekileyo kwimisebenzi emininzi yomzimba. Phakathi kwazo:
Ukuphuhliswa nokomeleza ithambo
Ukwakhiwa kwakhona nokulungiswa kwamathambo
Ukulungelelaniswa kokuncipha kwemisipha
Kwi-metabolism yamandla, ukusetyenziswa kweglucose egazini
Ukuxhaswa kweekhusi zenkqubo yokhuselo lomzimba
IVitamin D3, ngokukodwa, inceda ekufunxweni kakuhle kwekalsiyam kunye ne-phosphorus emathunjini ukuze la ma-mineral asetyenziswe ekomelezeni impilo yamathambo namazinyo.
Yintoni Enokubangelwa Kukunqongophala Kwayo?
Ukunqongophala kweVitamin D3 emzimbeni kudityaniswa neengxaki ezahlukeneyo zempilo. Iimeko ezinokuthi zivele ngenxa yokunqongophala kweVitamin D3 zezi:
Ukubambezeleka kuphuhliso lwamathambo kunye ne-rickets (ukuthamba nokungaqhelekanga kwamathambo) kubantwana
Osteomalacia (ukulahleka kwe-mineral nokuthamba kwamathambo) kubantu abadala
Osteoporosis (ukuncipha kobunzima bamathambo kunye nomngcipheko ophezulu wokwaphuka) kubantu abadala kakhulu
Ukubuthathaka kwemisipha ngokubanzi, ukuxhuzula kwemisipha
Ukubuthathaka kwenkqubo yokhuselo lomzimba kunye nokuthanda ukusuleleka
IVitamin D3 Ifumana Njani?
Ezona zixhobo zibalulekileyo zeVitamin D3 ziquka ukukhanya kwelanga, ukutya okuvela kwizilwanyana kunye nezongezelelo zokutya ezinokuthi zinconywe xa kufuneka.
Ukukhanya Kwelanga
Ukusebenzisa ilanga ukuhlangabezana neemfuno zeVitamin D3 emzimbeni kunika inzuzo ekhethekileyo. Xa ulusu luchukumisa imitha ye-UVB, into ebizwa ngokuba yi-7-dehydrocholesterol eluswini iguqulelwa kuqala kwi-pre-D3, emva koko ngenxa yobushushu bomzimba iguqulelwa kwiVitamin D3 esebenzayo (cholecalciferol). Ukuze iVitamin D3 yenziwe kakuhle, kufuneka ulusu luchukumise ilanga rhoqo ngokuxhomekeke kuhlobo lolusu, ubudala kunye nendawo. Ukuba umntu akakwazi ukufumana ilanga ngokwaneleyo, umngcipheko wokunqongophala kweVitamin D3 unyuka.
Imithombo Yokutya
IVitamin D3 ifumaneka ngokwendalo kwezinye izondlo, ikakhulu ezivela kwizilwanyana. Ezi zondlo zilandelayo zibalulekile kwimithombo yeVitamin D3 ekutyeni kwansuku zonke:
Iintlanzi ezinotyebe ngeoyile (ifana ne-salmon, sardine, mackerel)
Isibindi
Iqanda elityheli
Ubisi kunye neemveliso zobisi ezomeleziweyo (itshizi, ibhotolo)
Inyama ebomvu
IVitamin D3 ingongezwa kwezinye iicereal kunye nokutya. Nangona kunjalo, umxholo wayo kwezinye izondlo awuphezulu njengoko ufumaneka elangeni okanye kwizongezelelo zokutya.
Izongezelelo Zokutya
Kubantu abangakwaziyo ukufumana iVitamin D3 ngokwaneleyo ekutyeni, abangafumani ilanga ngokwaneleyo okanye abanengxaki ethile yezempilo, izongezelelo zeVitamin D3 zingasetyenziswa phantsi kwesikhokelo sogqirha. Ezi zongezelelo zihlala zifumaneka njengeedroplet okanye iikapsuli, zisetyenziswa ngomlinganiselo kunye nexesha elichazwe ngugqirha. Ukusebenzisa umthamo ongaphezulu kunokubangela ityhefu, ngoko ke izongezelelo kufuneka zithathwe kuphela phantsi kwesikhokelo sezonyango.
Igalelo leVitamin D3 KwiMpilo
IVitamin D3 ixhasa impilo yomntu ngeendlela ezininzi. Ngokophando lwezenzululwazi, ezona nzuzo ziphambili zezi:
-Inceda ekukhuseleni impilo yamathambo namazinyo
-Iqinisekisa ukufunxwa kakuhle kwekalsiyam; ngaloo ndlela ixhasa amandla namandla wamathambo namazinyo. IVitamin D3 eyaneleyo inceda ukuthintela izifo zamathambo ezifana ne-osteoporosis, rickets kunye ne-osteomalacia.
-Ixhasa imisebenzi yemisipha
-IVitamin D3 idlala indima ekusebenzeni okuqhelekileyo kweeseli zemisipha, ngakumbi kubantu abadala, kwaye inceda ukunciphisa ukubuthathaka kwemisipha kunye nomngcipheko wokuwela.
-Inceda ekomelezeni inkqubo yokhuselo lomzimba
-Ixhasa imisebenzi yeeseli zokhuselo lomzimba, ngaloo ndlela inceda umzimba ukuba ube nokumelana okungcono nezifo.
-Inokuchaphazela kakuhle impilo yengqondo
-Olunye uphando lubonisa ukuba amanqanaba asezantsi eVitamin D3 anokunxulunyaniswa neengxaki zempilo yengqondo ezifana noxinzelelo. Amanqanaba afanelekileyo eVitamin D3 anokuxhasa imo yomntu.
-Isebenza ekuthinteleni i-rickets kubantwana
-Kubantwana abakwi-stage yokukhula, ibalulekile kuphuhliso lwamathambo kwaye xa ithathwa ngokwaneleyo inceda ukuthintela i-rickets.
Ubudlelwane Nazo Izifo ZeMetabolism NeziZinzileyo
Olunye uphando lubonisa ukuba iVitamin D3 inokuba neqhina lokukhusela kwizifo ezithile ezinzileyo nezemetabolism ezifana nomngcipheko we-diabetes, impilo yeentso zentliziyo, izifo ze-autoimmune (umzekelo i-multiple sclerosis). Kodwa, uphando olungakumbi luyafuneka ukuqinisekisa inqanaba lokukhusela ngokupheleleyo.
Ukubaluleka Kwayo Ngexesha Lokukhulelwa Nokuncancisa
Amanqanaba afanelekileyo eVitamin D3 ngexesha lokukhulelwa abalulekile kwimpilo yomama nomntwana. Ukunqongophala kunokunyusa umngcipheko weengxaki zokukhulelwa. Isidingo sezongezelelo ngeli xesha kufuneka sihlolwe ngokukodwa ngugqirha.
Ukunqongophala KweVitamin D3 Kuqatshelwa Njani?
Ukunqongophala kweVitamin D3 kudla ngokuhamba ngaphandle kweempawu. Iimpawu ezinje ngokudinwa, iintlungu zemisipha namathambo, ukusuleleka rhoqo, ubuthathaka bamathambo okanye iingxaki zokukhula kubantwana zinokubonakala. Uvavanyo lwegazi lwe-25-hydroxy Vitamin D lwenza ukuba kufumaneke isiqinisekiso. Xa kukho ukunqongophala, unyango olufanelekileyo luqalwa phantsi kwesikhokelo sogqirha.
Amanqaku Abalulekileyo Neengozi
Njengokuba ukunqongophala kweVitamin D3 kuyingozi, ukugqithisa nako kuyingozi. Ukuthatha iVitamin D3 eninzi kunokunyusa i-calcium egazini (hypercalcemia) kwaye oku kunokubangela ukwakheka kwamatye ezintso okanye ezinye iingxaki zempilo. Isigqibo sokuthatha izongezelelo kufuneka sithathwe phantsi kolawulo logqirha.
Imibuzo Ebuza Ngokuphindaphindiweyo
1. Ukunqongophala kweVitamin D3 kuqatshelwa njani?
Ukunqongophala kweVitamin D3 kudla ngokubonakala ngokudinwa, iintlungu zamathambo nemisipha, kunye nokugula rhoqo. Kodwa, isiqinisekiso sifumaneka kuphela ngovavanyo lwegazi kwilabhoratri.
2. IVitamin D3 ifumaneka phi ngokwendalo?
IVitamin D3 ifumaneka ngokwendalo ikakhulu kwiintlanzi ezinotyebe ngeoyile, isibindi, iqanda elityheli, ubisi kunye neemveliso zobisi. Ukukhanya kwelanga nako ngumthombo wendalo obalulekileyo.
3. Yimalini imfuno yemihla ngemihla yeVitamin D3?
Imfuno yemihla ngemihla iyahluka kumntu, ubudala, iimeko zokuphila kunye neemeko zempilo ezikhethekileyo ukuba zikhona. Amaziko amaninzi amazwe ngamazwe agxininisa kuluhlu lwe-600-800 IU yemihla ngemihla kubantu abadala. Kucetyiswa ukuba umthamo ochanekileyo uchazwe ngugqirha.
4. Ngaba kufuneka undwendwele ugqirha ngaphambi kokusebenzisa izongezelelo zeVitamin D3?
Ewe, phambi kokusebenzisa izongezelelo zeVitamin D3 kufuneka uhlolo lwezempilo. Kufuneka ubonane nogqirha ukuze kufumaneke ukuba kukho ukunqongophala kunye nomthamo ofanelekileyo.
5. Ngaba ukukhanya kwelanga kwanele ukuvelisa iVitamin D3?
Kubantu abaninzi, ukuhlala bechukumisa ilanga rhoqo ngokuthe ngqo kwanele ukuvelisa iVitamin D3 eyimfuneko emzimbeni. Kodwa, abo bangakwazi ukufumana ilanga ngokwaneleyo (umzekelo abo bahlala kwiindawo ezivaliweyo, abadala kakhulu okanye abanolusu olumnyama) banokufuna inkxaso eyongezelelweyo yeVitamin D3.
6. Ukunqongophala kweVitamin D3 kunokubangela ziphi iingxaki zempilo?
Ukunqongophala kunokubangela i-rickets kubantwana, i-osteomalacia kubantu abadala kunye ne-osteoporosis kubantu abadala kakhulu. Kwangokunjalo, kungabakho ukubuthathaka kwenkqubo yokhuselo lomzimba, ukusuleleka rhoqo, iintlungu zemisipha namathambo.
7. Kwenzeka ntoni xa amanqanaba eVitamin D3 ephezulu kakhulu?
Ukuthatha ngokugqithisileyo kunokubangela ukunyuka kwegazi le-calcium okubizwa ngokuba yi-hypercalcemia. Le meko inokuba nemingcipheko ethile yezempilo, ngakumbi kwimpilo yamalungu omzimba afana nezinso. Kubalulekile ukuba isigqibo sokuthatha izongezelelo senziwe phantsi kolawulo lukagqirha.
8. Zeziphi amaqela abachaphazelekayo kukunqongophala kwevithamin D3?
Amaqela abantu abadala, abo bahlala kwiindawo ezivaliweyo, abanemibala emnyama yesikhumba, abaneengxaki zokutya, abafazi abancancisayo nabakhulelweyo kunye nabaneengxaki ezithile zempilo ezihlala ixesha elide bakwimeko emngciphekweni wokunqongophala.
9. Yintoni enye evithamin D3 enokuyinceda ngaphandle kwempilo yamathambo?
Inokunceda ekomelezeni inkqubo yokuzikhusela, ukuxhasa ukusebenza kwemisipha, ukubonisa iziphumo ezilungileyo kwezinye iingxaki zempilo yengqondo, kunye nokudlala indima yokukhusela kwezinye izifo ezihlala ixesha elide.
10. Ngaba kubalulekile ukunika abantwana izongezelelo zevithamin D3?
Ngokwengcebiso kagqirha, kunokufuneka ukuba abantwana abakwiqonga lokukhula kunye nabantwana abaselula bafumane izongezelelo zevithamin D3. Umthamo kunye nendlela yokusebenzisa kumiselwa ngugqirha.
11. Ngaba abafazi abakhulelweyo kufuneka bathathe ivithamin D3?
Ngexesha lokukhulelwa, inqanaba elifanelekileyo le-vithamin D3 libalulekile kwimpilo yomama kunye nomntwana. Umthamo kunye nobuninzi bokusebenzisa kufuneka kumiselwe ngokubonisana nogqirha.
12. Yintoni unxulumano lwevithamin D3 nesifo seswekile?
Olunye uphando lubonisa ukuba inqanaba elifanelekileyo le-vithamin D3 linokunyusa ukuziva kwe-insulin kwaye lincede kulawulo lwegazi le-sugar. Nangona kunjalo, unyango lwesifo seswekile lusekwe ekutyeni, ukuzilolonga kunye namayeza. Ivithamin D3 inokusetyenziswa kuphela njengesongezelelo sokuxhasa unyango.
13. Ngaba ivithamin D3 ibalulekile kwimpilo yamazinyo?
Ewe, ivithamin D3 eyaneleyo ixhasa ukufunxwa kwe-calcium kwaye inegalelo ekuthinteleni izifo zamazinyo kunye namathambo.
14. Ngaba ivithamin D3 inokusetyenziswa kwimithombo yezityalo?
Ivithamin D3 ifumaneka ikakhulu kwimithombo yezilwanyana. Izityalo ziqulethe ikakhulu ivithamin D2. Kwabo bangatyi nyama nabangatyiyo, izongezelelo zevithamin D3 zinokufumaneka kwiifom ezenziwe kwimicroalgae okanye iintsholongwane.
15. Ngaba izongezelelo zevithamin D3 zikhuselekile kumama abancancisayo?
Ngokubanzi, xa zisetyenziswa kumthamo ocelwe ngugqirha zikhuselekile kwaye zinokudlulela nobisi lukamama. Abafazi abancancisayo abacinga ukuthatha izongezelelo kufuneka benze njalo phantsi kolawulo lukagqirha.
Imithombo
Umbutho wezeMpilo weHlabathi (WHO) – Inyani ngeVithamin D
Iziko lezeMpilo lase-US – Inyani ngeVithamin D yoNgcali bezeMpilo
Umbutho we-Endocrine – Imigaqo yeNgcebiso yoNyango lweVithamin D
Harvard T.H. Chan School of Public Health – Umthombo weZondlo: Ivithamin D
Mayo Clinic – Ivithamin D: Iinzuzo kunye neemfuno