I-Vithamini D3: Kungani Ibalulekile Empilweni Yomzimba?
Iyini i-Vithamini D3?
I-vithamini D3 iwumuthi obalulekile odlala indima enkulu ekuvikeleni impilo yethu jikelele nasekulawuleni imisebenzi eminingi ye-biological emzimbeni. Umsebenzi wayo owaziwa kakhulu ukuqina kwezinsini zamathambo, kodwa inemiphumela ebanzi kusukela ekuqiniseni amasosha omzimba, ukusebenza kwemisipha, impilo yengqondo kanye nokulawulwa kwezinqubo ezihlukahlukene ze-metabolism. Ukuntuleka kwe-vithamini D3 kungaholela ezinkingeni eziningi zempilo, ngakho-ke kubalulekile ukuthi le vithamini itholakale ngokwanele emzimbeni.
Izici Eziyisisekelo ze-Vithamini D3
I-vithamini D3, eyaziwa nangokuthi i-cholecalciferol, iyifomu le-vithamini D elisebenza kakhulu emzimbeni. I-vithamini D inezinhlobo ezimbili zemvelo: i-D2 (ergocalciferol) ne-D3 (cholecalciferol). I-D2 ivamise ukutholakala ezitshalweni, kanti i-D3 ikhiqizwa emzimbeni womuntu lapho isikhumba sithintwa yilanga futhi itholakala ngokwemvelo kwezinye izithako ezivela ezilwaneni. Ifomu le-D3 lingasetshenziswa kahle kakhulu emzimbeni ngokomsebenzi we-biological.
I-vithamini D3 iyavunyelwa emafutheni futhi ingena emzimbeni ngesikhathi sokumuncwa kwamafutha esiswini esincane. Ibuye yaziwe ngokuthi "i-vithamini yelanga"; ngoba isikhumba sikwazi ukukhiqiza i-vithamini D3 ngokwemvelo lapho sithintwa imisebe ye-UVB yelanga. Le nqubo yenzeka ngokuguqulwa kwe-7-dehydrocholesterol esikhumbeni ibe yi-D3.
Yiziphi Izindima Eziyigugu Emzimbeni?
I-vithamini D3 idlala izindima ezibalulekile eziningi emisebenzini yomzimba. Phakathi kwazo:
Ukukhula nokuba namandla kwezicubu zamathambo
Ukubuyiselwa kabusha nokulungiswa kwamathambo
Ukulawulwa kokuncipha kwemisipha
Ukusetshenziswa kwe-glucose egazini ku-metabolism yamandla
Ukusekelwa kwamangqamuzana amasosha omzimba
I-vithamini D3, ikakhulukazi ngokusiza ukumuncwa kahle kwe-calcium ne-phosphorus esiswini, isiza ukuthi lezi zithako zisetshenziswe empilweni yamathambo namazinyo.
Ukuntuleka Kwayo Kungaholela Kwaphi?
Ukuntuleka kwe-vithamini D3 emzimbeni kuhlotshaniswa nezinkinga ezahlukene zempilo. Izimo ezingavela ngenxa yokuntuleka kwe-vithamini D3 yilezi:
Ukubambezeleka kokukhula kwamathambo kanye ne-rickets ezinganeni (amathambo aba buthaka futhi ashintshe ukuma)
Okomdala i-osteomalacia (ukulahlekelwa kwe-mineral namathambo aba buthaka)
Kwabadala i-osteoporosis (ukwehla kobuningi bamathambo nokwanda kwengozi yokuphuka)
Ukuba buthaka kwemisipha, ukuvela kwemivimbo yemisipha
Ukuba buthaka kwesistimu yokuzivikela kanye nokuthambekela ezifweni ezithathelwanayo
Itholwa Kanjani I-Vithamini D3?
Imithombo ebaluleke kakhulu ye-vithamini D3 ihlanganisa ukukhanya kwelanga, ukudla okuvela ezilwaneni kanye nezithasiselo zokudla ezelulekwa uma kudingeka.
Ukukhanya Kwelanga
Ukusebenzisa ilanga ukuhlangabezana nesidingo se-vithamini D3 emzimbeni kunikeza inzuzo eyingqayizivele. Lapho isikhumba sithintwa imisebe ye-UVB, i-7-dehydrocholesterol esikhumbeni iguqulwa ibe yi-pre-D3 bese kuba yi-vithamini D3 esebenzayo (cholecalciferol) ngenxa yokushisa komzimba. Ukuze i-vithamini D3 ikhiqizwe kahle, kudingeka ukuba umuntu athole ukukhanya kwelanga njalo, kuye ngohlobo lwesikhumba, iminyaka kanye nendawo akuyo. Kulabo abangakwazi ukuthola ukukhanya kwelanga okwanele, ingozi yokuntuleka kwe-vithamini D3 iyanda.
Imithombo Yokudla
Imithombo yemvelo ye-vithamini D3 itholakala kakhulu emikhiqizweni yezilwane. Ekuhlangabezaneni nezidingo zansuku zonke, lezi zinhlobo zokudla zibalulekile:
Inhlanzi enothe ngamafutha (njenge-salmon, sardine, mackerel)
Isibindi
I-yolk leqanda
Ubisi nemikhiqizo yobisi eqinisiwe (ushizi, ibhotela)
Inyama ebomvu
I-vithamini D3 ingangezwa kwezinye iziphuzo zamasereal nakwezinye izithako. Kodwa inani elitholakala kokudla akuvamile ukuba liphakeme njengalelo elitholakala elangeni noma ezithasiselweni.
Izithasiselo Zokudla
Kulabo abangatholi i-vithamini D3 eyanele ekudleni, abangatholi ukukhanya kwelanga okwanele noma abanezinkinga ezithile zempilo, kungasetshenziswa izithasiselo ze-vithamini D3 ngokwelulekwa udokotela. Lezi zithasiselo zivame ukutholakala njengezimpuphu noma amakhepsuli, zisetshenziswa ngendlela nodokotela ayinqumayo. Ukusebenzisa izithasiselo ngaphandle kokwelulekwa kungaholela ekubeni yingozi, ngakho-ke kufanele zithathwe kuphela ngokwelulekwa kwezokwelapha.
Igalelo le-Vithamini D3 Empilweni
I-vithamini D3 isekela impilo yomuntu ngezindlela eziningi. Ngokocwaningo lwesayensi, izinzuzo zayo eziyinhloko yilezi:
-Isiza Ukuvikela Impilo Yamathambo Namazinyo
-Iqinisa ukumuncwa kwe-calcium; ngaleyo ndlela isekela amandla namandla wamathambo namazinyo. I-vithamini D3 eyanele isiza ukuvikela izifo zamathambo ezifana ne-osteoporosis, rickets kanye ne-osteomalacia.
-Isekela Imisebenzi Yemisipha
-I-vithamini D3 edlala indima ekusebenzeni okuvamile kwamangqamuzana emisipha, ingasiza ikakhulukazi ekwehliseni ubuthakathaka bemisipha kanye nengozi yokuwela kwabadala.
-Isekela Ukuqina Kwesistimu Yokuzivikela
-Isekela imisebenzi yamangqamuzana amasosha omzimba, ngaleyo ndlela isize umzimba ukuba ube namandla okuzivikela ezifweni ezithathelwanayo.
-Inomthelela Omuhle Empilweni Yengqondo
-Ucwaningo oluthile lukhombisa ukuthi amazinga aphansi e-vithamini D3 angahlotshaniswa nezinkinga zempilo yengqondo ezifana nokudangala. Ukuqinisekisa amazinga anele kungase kusekele isimo sengqondo esihle.
-Isebenza Ekugwemeni i-Rickets Ezinganeni
-Kubantwana abasakhula, i-vithamini D3 ibalulekile ekukhuleni kwamathambo futhi uma itholakala ngokwanele isiza ukuvikela i-rickets.
Ubudlelwano Nezifo Ze-Metabolism Nezifo Ezingapheli
Kukhona ucwaningo olukhombisa ukuthi i-vithamini D3 ingaba nomphumela wokuvikela ezimeni ezifana nengozi ye-diabetes, impilo yezitho zenhliziyo, nezifo ezithile eziphindaphindayo (isb. i-multiple sclerosis). Kodwa kudingeka olunye ucwaningo ukuze kutholakale izinga eliqondile lokuvikela.
Ukubaluleka Kwayo Ekhulelweni Nasekubeni Ncelisa
Izinga elanele le-vithamini D3 ngesikhathi sokukhulelwa libalulekile empilweni yomama nengane. Ukuntuleka kungandisa ingozi yezinkinga zokukhulelwa. Isidingo sezithasiselo kule nkathi kufanele sinqunywe udokotela ngokwezidingo zomuntu ngamunye.
Ukuntuleka Kwe-Vithamini D3 Kubonakala Kanjani?
Ukuntuleka kwe-vithamini D3 kuvame ukuqhubeka ngaphandle kwezimpawu. Izimpawu zingabandakanya ukukhathala, izinhlungu emisipheni nasemathanjeni, izifo eziphindaphindayo, ubuthakathaka bamathambo noma izinkinga zokukhula ezinganeni. Ukuhlolwa kwegazi kwe-25-hydroxy D vitamin kunikeza isiqinisekiso. Uma kunokuntuleka, udokotela uqala ukwelashwa okufanele.
Amanothi Abalulekile Nezingozi
Njengoba ukuntuleka kwe-vithamini D3 kuyingozi, ukuthatha ngokweqile nakho kungaba yingozi. Ukuthatha i-vithamini D3 ngokweqile kungaholela ekwandeni kwe-calcium egazini (hypercalcemia) okungaholela ekwakhekeni kwamatshe ezindlala noma ezinye izinkinga zempilo. Isinqumo sokuthatha izithasiselo kufanele sithathwe ngaphansi kokuqondisa kodokotela.
Imibuzo Evame Ukubuzwa
1. Ukuntuleka kwe-vithamini D3 kubonakala kanjani?
Ukuntuleka kwe-vithamini D3 kuvame ukubonakala ngokukhathala, izinhlungu zamathambo nemisipha, kanye nokugula njalo. Kodwa ukuqinisekiswa kudinga ukuhlolwa kwegazi ukuze kutholakale izinga le-vithamini.
2. I-vithamini D3 itholakala kuphi ngokwemvelo?
I-vithamini D3 itholakala ngokwemvelo ikakhulukazi ezinhlanzini ezinothe ngamafutha, esibindini, ku-yolk leqanda, ebisini nasemikhiqizweni yobisi. Ukukhanya kwelanga nakho kuyimithombo yemvelo ebalulekile.
3. Iyini inani le-vithamini D3 elidingekayo nsuku zonke?
Isidingo sansuku zonke siyahlukahluka kuye ngomuntu, iminyaka, izimo zokuphila kanye nezimo zempilo ezikhethekile. Izikhungo eziningi zomhlaba jikelele ziveza ukuthi abantu abadala badinga phakathi kuka-600-800 IU ngosuku. Ukunquma umthamo ofanele kufanele kwenziwe ngokubonisana nodokotela.
4. Ingabe kudingeka ukubonana nodokotela ngaphambi kokusebenzisa izithasiselo ze-vithamini D3?
Yebo, ngaphambi kokusebenzisa izithasiselo ze-vithamini D3 kudingeka ukuhlolwa kwezokwelapha. Ukuze kutholakale ukuntuleka kanye nomthamo odingekayo, kufanele kuboniswane nodokotela.
5. Ingabe ukukhanya kwelanga kwanele ukukhiqiza i-vithamini D3?
Kubantu abaningi, ukuthola ukukhanya kwelanga njalo nangokuqondile kwanele ukukhiqiza i-vithamini D3 edingekayo emzimbeni. Kodwa kulabo abangakwazi ukuthola ilanga ngokwanele (njengabahlala ezindaweni ezivaliwe, asebekhulile noma abanesikhumba esimnyama) kungadingeka izithasiselo ezengeziwe ze-vithamini D3.
6. Ukuntuleka kwe-vithamini D3 kungaholela ziphi izinkinga zempilo?
Ukuntuleka kungaholela i-rickets ezinganeni, i-osteomalacia kubantu abadala kanye ne-osteoporosis kwabadala. Kuphinde kubangele ukwehla kwamandla amasosha omzimba, izifo eziphindaphindayo, izinhlungu zemisipha namathambo.
7. Kwenzekani uma izinga le-vithamini D3 liphezulu kakhulu?
Ukudla ngokweqile kungaholela ekwandeni kwekhalisiyamu egazini okubizwa ngokuthi i-hiperkalsemi. Lesi simo singaba nezingozi ezithile empilweni, ikakhulukazi empilweni yamathumbu omchamo. Kubalulekile ukuthi isinqumo sokusebenzisa izithasiselo sithathwe ngaphansi kokuqondiswa udokotela.
8. Yiziphi izigaba zabantu ezisengozini enkulu yokushoda kwevithamini D3?
Abantu asebekhulile, labo abahlala ezindaweni ezivaliwe, abanesikhumba esimnyama, abanezinkinga zokudla, abesifazane abancelisayo nabakhulelwe kanye nalabo abanezifo ezithile ezingamahlalakhona basengozini enkulu yokushoda kwevithamini D3.
9. Yiziphi ezinye izinzuzo zevithamini D3 ngaphandle kwempilo yamathambo?
Ingase isize ekuqiniseni amasosha omzimba, ekusekeleni ukusebenza kwemisipha, ibe nomthelela omuhle kwezinye izinkinga zempilo yengqondo futhi ibe nendima yokuvikela kwezinye izifo ezingamahlalakhona.
10. Ingabe kufanele kunikezwe izingane izithasiselo zevithamini D3?
Ngokwelulekwa udokotela, kungadingeka ukunikeza izithasiselo zevithamini D3 ezinganeni ezikhulayo kanye nezingane ezincane. Umthamo nendlela yokusebenzisa kunqunywa udokotela.
11. Ingabe abesifazane abakhulelwe kufanele bathathe ivithamini D3?
Esikhathini sokukhulelwa, izinga elanele le-vithamini D3 libalulekile empilweni yomama kanye nengane. Umthamo nobuningi bokusebenzisa kufanele kunqunywe ngokubonisana nodokotela.
12. Yini ubudlelwano phakathi kwevithamini D3 nesifo sikashukela?
Ezinye izifundo zibonisa ukuthi izinga elanele le-vithamini D3 lingakhuphula ukuzwela kwe-insulin futhi lisize ekulawuleni ushukela egazini. Kodwa-ke, ukwelashwa kukashukela kusekelwa ukudla, ukuzivocavoca kanye nemithi. I-vithamini D3 ingangezwa kuphela njengokweseka.
13. Ingabe ivithamini D3 ibalulekile empilweni yamazinyo?
Yebo, ivithamini D3 eyanele isekela ukumuncwa kwekhalisiyamu futhi inegalelo ekuvimbeleni izifo zamazinyo namathambo amazinyo.
14. Ingabe ivithamini D3 ingatholakala emithonjeni yezitshalo?
Ivithamini D3 itholakala ikakhulukazi emithonjeni yezilwane. Izitshalo ziqukethe ikakhulukazi i-vithamini D2. Kubantu abangadli imikhiqizo yezilwane, izithasiselo zevithamini D3 zingatholakala ikakhulukazi kumafomu avela kuma-microalgae noma kumakhowe.
15. Ingabe izithasiselo zevithamini D3 ziphephile kwabancelisayo?
Ngokuvamile, ziphephile uma zisetshenziswa ngemithamo elulekwa udokotela futhi zingadlulela nobisi lukamama. Abesifazane abancelisayo abafuna ukuthatha izithasiselo kufanele benze kanjalo ngaphansi kokuqondiswa udokotela.
Imithombo
Inhlangano Yezempilo Yomhlaba (WHO) – Ishidi Lamaqiniso le-Vithamini D
US National Institutes of Health – Ishidi Lamaqiniso le-Vithamini D lochwepheshe bezempilo
Endocrine Society – Imihlahlandlela Yokusebenza Kwezokwelapha ngeVithamini D
Harvard T.H. Chan School of Public Health – Umthombo Wokudla: Vithamini D
Mayo Clinic – Vithamini D: Izinzuzo Nezidingo