Vakawanda vedu tinoziva kushandisa sunshisi kana tiri kunze. Mushure mezvose, zuva rekudzivirira kwezuva rinoderedza ngozi yekenza yenguruve . Zvisinei, kushandiswa nguva dzose kwezuva nezuva kana kunze kunodzivirira ganda rako kuti rirege kubudisa vitamini D. Kunyange zvazvo vitamini D inowanikwa mune zvokudya zvatinodya, vanhu vanoda kusvika mabhiriyoni pasi rose vane vitamini D vasina kukwana.
Mukuwedzera kumapfupa emapfupa, hutachiwana hwakakwana hwevhitamini D hunogonawo kuderedza dambudziko rezvirwere zvakasiyana-siyana, zvakadai seshuga, multiple sclerosis, uye kenza.
Kutsvakurudza kunoratidza kuti kupedza maminitsi akawanda pavhiki pakati pezuva masikati zuva risina shisa rinogona kubatsira muviri wako kuti uite vitamini D iyo inoda uye inogona kunge ichishaiwa.
Kuenzanisa Kushandiswa kweSuvacreen uye Kuchengetedza Kwazvo Kwezuva
UV rayation kubva kunezuva inhengo inokonzera kenza (kureva, marcogogen) iyo inonyatsokonzera kukanganisa kwemamiriyoni mashanu emukenza weganda unoitika muUnited States gore negore. Uyezve, mihizha ye ultraviolet ihwowo ndiyo inonyanya kugovera kufa kwevanhu 8000 nemhaka yemaranoma yemasitoma inoitika gore negore. Metastatic melanoma ndiyo yakaipa kwazvo yekenza yemaperembudzi.
Mukuwedzera pakukonzera kenza yemaperembudzi, munguva yehupenyu hwose, iyo mihizha ye ultraviolet muzuva ino inogona kutungamirira kukuvara kweganda, kushandiswa kwezvigadzirwa, uye kuoma.
Nguva yakawanda iyo iwe uri kunze, iwe unofanira kunyatsosungira pahupamhi hwezuva reScF rine zvishoma 15. Shandisa ichi chisiki chezuva kune chero nzvimbo dzomuviri wako dzakazarurirwa zuva, kusanganisira chiso chako, maoko, uye makumbo .
Uyewo, usakanganwa kuva neshamwari yakavhara shure kwako.
Kunyange kana iri makore kana kuti inotonhorera kunze, unofanira kuvhara zuva. Girasi rezuva rinoratidza, rinoparadzira, kana kuti rinotora miviri ye ultraviolet uye rinokudzivirira pamigumisiro yaro inokuvadza. Iva nechokwadi chekudzivisa kushandisa suncreen yakapera.
Iwe unofanirwa zvakare kushandisazve shisa yezuva sezvaunoda.
Somuenzaniso, mushure mekushambira, kuputika, kana kusunungura, tsvagaizve chishandisi chezuva. Iwe unofanirwa zvakare kushandisazve chisikiti chezuva pashure pokunge uri kunze kwezuva kwemaawa maviri kana kupfuura.
Kunyange zvazvo chiri chikonzero chakanaka chokupfeka bhenekeri yezuva neSSPF yevanegumi nemashanu yenguva iyo iwe uri kunze, maererano neNIH:
Izvo zvakataurwa nevamwe vatsvakurudzi veV vitamin D, somuenzaniso, iyo inenge maminitsi mashanu kusvika masere ezuva kubva pakubvira 10 AM ne3 PM kanenge kaviri pavhiki kumeso, maoko, makumbo, kana kumashure pasina shisi yezuva rinowanzoita kuti vitamini yakakwana D kushandiswa uye kuti kushandiswa kusinganzwisisiki kwekutengeserana mabheji emabhedha iyo inounza 2% -6% mizinga yeVB inoshandawo. Vanhu vane nguva shoma yekudzivirira kwezuva vanofanira kuisa zvakanaka mavhitamini D mune zvekudya kwavo kana kutora mupiro wekuwedzera kuti vabudirire huwandu hwakanaka hwekudya.
Mune mamwe mazwi, nguva mbiri pavhiki, iwe ungada kuenda kunze kwezuva kuti uende kwenguva pfupi usina kudzivirirwa kwezvokupfeka kana shisi yezuva. Ndapota cherechedza kuti haufaniri kuvhara zuva rimwe nerimwe-kungozviisa pachena kumasvikiro emasikati masikati, sezvo zuva rekudzivirira kwezuva richiita basa razvo zvakanaka zvokuti vitamin D inodiwa zvikuru hairi kupera.
Vitamin D
Vitamini D yakanyanyoenderana nehomoni kupfuura vitamini; vitamini D zvinogamuchirwa zvinowanika munenge imwe sero yese mumuviri.
Mumumuviri, vitamini D ine mabasa akawanda kusanganisira zvinotevera:
- bone metabolism
- immune function
- kuputika kuderedza
- sero kukura
- nerve uye musimba basa
Mune maonero, vitamini D inobatsira pakunwa kwe calcium mumatumbo uye inochengetedza zvakakwana calcium uye phosphate muropa kuti iyananise bone mineralization, bone growth, uye bone remodeling.
Muviri, vitamini D inotanga kubudiswa paganda apo ganda rinowanikwa kune ultraviolet B (UV-B) mazaya ezuva. Iko zvino inotakurwa kuenda kuchiropa umo inowedzera kushandiswa. Zvinopfuura 90 kubva muzana zvevhitamini D inopa vanhu inobva kuchiedza.
Vanhu vazhinji vanotora zvimwe vitamini D avo kubva kunezuva. Mafungiro e vitamin D muropa ndiwo maitiro anonyanya kunaka ekushayikwa.
Mumakore makumi maviri adarika, vitamini D inowanikwa pakati pevarume veAmerica asi kwete vakadzi veAmerica vakaramba zvishoma. Izvi zvinoderera mumurume zvichida zvechipiri kuwedzera kuwanda kwemuviri, kushandiswa kukuru kwezuva kudzivirira, uye kuderedza kushandiswa kwemukaka.
Vitamini D inowanzowanikwa muzvokudya zvishomanana zvatinodya zvinosanganisira zvinotevera:
- egg yolks
- hove dzehove (p., saumoni, tuna, sardines, trout, uye mackerel)
- cod chiropa mafuta
- beef chicken
- portabella mushroom
Vitamini D inowedzerwawo kune zvakawanda (zvakasimba) zvokudya zvinosanganisira zvinotevera:
- mukaka
- cheese
- cereal
- baby formula
- chinwiwa cheranjisi
Chirwere chemadhamini D chinotanga kupinda mumucheche muduku uye chinowedzera kushandiswa nechiropa nehisvo isati yasvika pakufamba kwayo.
Vitamini D Kukwana
Zvimwe zvinokonzera kushayikwa kwevhitamisi D zvinosanganisira kusakwana kwechiedza chezuva, kusadya kudya kwakakwana, uye zvinetso zvine muchero. Nemhaka yokuti vitamini D ine mafuta yakasvibiswa, vanhu vane mamiriro ezvinhu anopesana nekunwa mafuta, zvakadai sechirwere chechirwere chechirwere uye gastric overpass, vari pangozi yekushaikwa.
Nhamba yehuwandu hweW-B inotsvaga kuti ganda rako rinogamuchira kunobva pane zvakasiyana-siyana zvinosanganisira zvinotevera:
- mwaka
- nguva yezuva
- latitude
- age
- skin pigmentation
- nguo
- kushandiswa kwezuva
Vanhu vanogara kuNew England, Midwest, uye Pacific Northwest havagamuchiri zvakakwana UV-B kuti vape vitamini D munguva yechando. Uyezve, kushandiswa kwakakodzera kwezuva nezuva kune chekudzivirirwa kwezuva (SPF) ye15 kana kupfuura inodzivirira 99 muzana yevhitamini D inenge iri muganda. Kutaura zvazviri, zuva rekunze kwezuva neSSPF ye8 kana kupfuura inogadzirisa vitamini D inoshandiswa mukati meganda. Uyezve, vheiri, makumbo emotokari, uye dzimwe mbatya dzinodzivirira zvinodzivirira kubuda kwemazuva ano-B uye kugadzirwa kwevhitamin D muganda.
Cloud cover inoderedza kusvibiswa kwehuwandu hweV-B ne50 muzana, uye mumvuri-kusanganisira izvo zvinokonzerwa nokusvibiswa-kunoderedza kusvibiswa ne 60 muzana. UV-B inoyerera haifaniri kupfuura negirazi; saka, kugara muimba muzuva hakuzoiti kuti vitamini D kuve mugadzirwa.
Muvanhu vakuru, kushayikwa kwevitamini D kunoita sekutambudzika uye kushaya simba kwemasimba. Nhamo muhudyu, mbabvu, chidya, tsoka, uye mapepa ndeyechimiro chekushaiwa. Utsi hwakasimba hunovhiringidza nhengo uye kumashure uye hunogona kuvhiringidzwa ne fibromyalgia kana kuora mwoyo.
Pasina huwandu hwakawanda hwevhitamini D, mapfupa anogona kuva brittle, aonda, uye misshapen. Vitamin D inoshaya inokonzera rickets muvana uye osteomalacia kune vanhu vakuru. Mune vanhu vakwegura, vitamini D pamwe ne calcium inodzivirira osteoporosis.
Imwe nharo inepo yekuti zviyero zvakawandisa zve vitamini D zvinogona kudzivisa dambudziko rehutachiona husingawaniki. Vatsvakurudzi vari kuongorora zvinoitwa ne vitamini D mune zvinetso zvekudzivirira muviri, chirwere chemwoyo, chirwere chemapfupa, kenza, zvirwere, uye fractures.
Iko rinorayirwa kudya kwevhitamini D yevanhu vose vari pakati pe1 ne70 vane makore 600 IU (15 mcg). Vanhu vanopfuura 70 vanoda 800 IU (20 mcg).
Vitamin D Zvimwewo
Vanhu vari pangozi yekushaiwa kwevhitamini D vanofanira kuongororwa nevanonyanya kutarisira vanachiremba. Vari pangozi vanhu vanosanganisira vanhu vakwegura, avo vanogamuchira zuva risina nguva, avo vane ganda rakasviba, nevaya vane zvirwere (semuenzaniso, chirwere cheCrohn, chirwere chechiliac, uye chirwere chepfungwa).
Mukuwedzera kune kusachengetedzwa kwezuva kusina kudzivirirwa, vanhu vane vitamin D vakashaya vanogona kutora zvinowedzera. Vitamini D inofanirawo kupiwa ne calcium kuitira kukurudzira utano hwetema. Zvigadzirwa zvinogona kuva nezvinyorwa zviviri zve vitamini D: vitamini D3 uye vitamini D2. Vitamini D3 inogona kuva yakakosha kupfuura vitamin D2. Kunyanya, kunyange zvazvo paine utano hwakakwana, vitamini D2 uye vitamini D3 zvingave zvakaenzana zvakaenzana, pakuwedzerwa kwepamusoro, vitamini D2 haikwanisi. Uye vanhu vanotora vitamini D vanowedzera zvinotora zvakanyanya (kureva, 6000 IU zuva nezuva).
Shoko Rinobva
Kazhinji yenguva, apo uri kunze, iwe unofanira kunge uine zvipfeko zvekudzivirira uye sunscreen ne SPF ye15 kana kupfuura. Kuzvidzivirira kubva kumagetsi ekudzivirira kwezuva kunopedza ngozi yako yekenza yenguruve. Kwemaminitsi mashanu nemaminitsi makumi maviri nemakumi maviri pavhiki, inogona kunge iri pfungwa yakanaka kufarira masikati masikati pasina kubatsirwa kwezuva kana shini dzekudzivirira-kunyanya munguva yegore, zhizha, uye mwedzi inowira kumativi ekuchamhembe. Iwe haufaniri kuvhara zuva, kufamba kwenguva pfupi kuchaita. Kuwana kwezuva kunobatsira muviri wako kuti uite vitamin D. inokosha.
> Sources
> Pearce, SHS, uye Cheetham, TD. BMJ. 2010; 340: 142-147.
> Pfotenhauer, KM, uye Shubrook, JH. Vitamini D Kukwana, Basa rayo mune Utano Nezvirwere, uye Current Supplementation Recommendations. Journal of the American Osteopathic Association. 2017; 117 (5): 301-305.
> Sunscreen. PubMed Health. www.ncbi.nlm.nih.gov.
> Vitamin D: Chokwadi Sheet yeVashandi veUtano. NIH. www.nih.gov.