Amavithamini eqembu d afaka phakathi imithi eminingi ebizwa ngokuthi i-vitamin d 1 (calciferol), d 2 (ergocalciferol), d 3 (cholecalciferol). I-vitamin d itholakala kumafutha wezinhlanzi, kodwa empeleni umzimba womuntu ungawukhiqiza wona ngokwawo ngaphansi kwelanga. Ngakho, amavithamini d 1 no-d 2 akhiqizwa izitshalo ngaphansi kwemisebe ye-ultraviolet, futhi i-vitamin d 3 yenziwa esikhunjeni sabantu nezilwane. Le vithamini iyinhlanganisela e-fat-soluble. Mayelana nokubaluleka kwe-vitamin D emzimbeni womuntu, futhi kuzoxoxwa ngezansi.
Indima ka vithamini d
I-vitamin d, njengamanye amavithamini, kubaluleke kakhulu. Kuyashukumisa ukumuncwa kwe-calcium ne-phosphorus, futhi kuvimbela ukuphuma ngokweqile kwalezi zakhi emcinini. Iyini umsebenzi we-calcium? Lokhu ngokuyinhloko isakhiwo samathambo namazinyo ethu, aqukethe i-calcium ngezinhlobo ezimbili. Umzimba udinga ukudla i-calcium njalo, futhi kunezinye izidingo zazo, ngokuqondene namavithamini kanye nezici zokulandelela. Kodwa i-calcium ihlanzwa nsuku zonke emzimbeni womuntu, ngakho-ke uma unomuzwa wokuthi awunayo okwanele yalesi sici - qala ukuthatha u-vitamin d. Yena kanye ne-calcium yingxenye yokushintshaniswa kwesistimu yethambo. Futhi okubaluleke kakhulu - ayivumeli i-calcium ukuba ishiye umzimba wethu. Ngakho ukungabi nalesi sici kubuthakathaka amathambo ethu - baba yindlebe, abajwayele ukuphazamiseka nokubhujiswa. Ngakho-ke, kubalulekile ukunikeza umzimba umzimba owanele we-calcium ne-vithamini d. Ngisho ne-vitamin D ivumela i-calcium ukuba ifakwe kangcono emathunjini amancane. Indima yalesi sici ibaluleke kakhulu, ikakhulukazi ekwakheni amathambo amathambo ezinganeni nasebancane, lapho amathambo ekhula futhi eba namandla. Okubaluleke kakhulu i-vitamin D yabesifazane emva kokuya esikhathini sokuya esikhathini nangesikhathi sezingozi ezinkulu ze-osteoporosis.
Ngokufanayo, ukutholakala kwe-phosphorus, etholakala kuwo wonke amangqamuzana aphilayo kanye nokudla, kubalulekile. Kuhilelekile ekwenzeni izimpikiswano zesibindi, kuyisakhiwo sokwakhiwa kwamangqamuzana esitokisini, izicubu ezithambile ezifana nezinso, inhliziyo, ubuchopho, imisipha. Ubamba iqhaza ezinhlobonhlobo eziningi zezinqubo zamakhemikhali kanye nokusabela kwamakhemikhali, futhi kukhuthaza nokumunwa kwe-niacin. I-Phosphorus iyingxenye yekhodi yezofuzo futhi ikhuthaza ukukhululwa kwamandla kuma-protein, ama-carbohydrate namafutha. Lokhu kuthinta inhliziyo, izinso, kanye namathambo nezinsini. Ngenxa yobuningi balesi sitho emzimbeni, i-pH igcinwa kahle, ixhumana ne-vitamin B, ikhuthaza ukungena kwe-glucose. Lokhu kuyadingeka ngesikhathi sokukhula nokubuyiselwa kwezicubu ezonakalisiwe, ukusekela nokusekela ubuhlungu besifo samathambo. Njengoba i-vitamin D ivumela i-phosphorus ne-calcium ukuba igxilwe ngumzimba futhi igcinwe kuyo - inikeza inani elifanele lalezi zimaminerali.
Le vithamini inomthelela hhayi kuphela ekubunzeni kahle amathambo ezinganeni nakubantu abadala, kodwa nangobuningi babo, kanye nombuso wamazinyo. Ukuba khona kwaleli vivithamini emzimbeni womuntu nakho kuyasiza ohlelweni lwezinzwa, futhi ngenxa yalokho, ngesikhathi sezinhlanzi zemisipha. Kuyasiza futhi enhliziyweni, njengoba inani elanele le-calcium linomthelela ekusebenzeni okuphumelelayo kwemiqondo yezinzwa.
I-Vitamin D ibuye ithinte nezinye izicubu: ivimbela futhi isuse ukuvuvukala kwesikhumba, ilawula ukucinwa kwe-insulin futhi ngaleyo ndlela kuthinta izinga elifanele lomshukela emzimbeni. Kubuye kube nemiphumela emihle ekuzwa, njengoba kunqunywe umphumela omuhle ekusebenzeni kwezindlebe zangaphakathi. Ngaphandle kwe-calcium eyanele, okugqugquzela ukumunwa kwe-vitamin D, iba yindlala futhi ibushelelezi kakhulu. Lokhu kuvimbela ukudluliselwa kwamasignali emithonjeni futhi kuthwale lolu lwazi ebuchosheni. Iphinde ithinte amangqamuzana omnkantsha we-bone okhiqiza i-monocytes - amangqamuzana avikelayo. Ukuba khona kwaleli vithamini nakho kuthinteka ngamangqamuzana e-parathyroid, ama-ovari, amanye amangqamuzana obuchopho, imisipha yomzimba kanye namaseli webele.
Kufanele kuqaphele ukubaluleka kwe-vitamin D ekuvimbeleni izinhlobo ezahlukene zomdlavuza, njengomdlavuza wekoloni, umdlavuza webele, umdlavuza wesifo sofuba, i-non-Hodgkin's lymphoma. Ngaphandle kwevithamini elinikeziwe, akukho muthi wamanje wokulwa nomdlavuza ongaphatha.
Imiphumela ye-vitamin D ukuntuleka
Ukuntuleka kwevithamini D kubangela izinkinga eziningi ekuthuthukiseni nasekusebenzeni komzimba. Okokuqala, ukutholakala kwe-vitamin D yimbangela yezinhlayiyana ezinganeni, ezincane kanye nabantu abadala. Ngenxa yokuntuleka kwayo, isifo sikhula, lapho kungekho khona ukuphelela ngokuphelele kwe-phosphorus ne-calcium, amathambo aphikisiwe futhi aphethwe yisisindo somzimba wengane ekhula ngokushesha. Amathambo esikristali akhulisiwe, isifuba siqala ukufana ne-hump, ikakhulukazi ezinganeni ekupheleni kokukhula kwamazinyo. Ukwengeza, ngenxa yokuntuleka kwe-vitamin D, izingane zingase zibe namandla kakhulu. Yingakho kubaluleke kakhulu ukuba ingane ihlale ixhumana nokukhanya kwelanga uma kunesifo se-vitamin ekudleni nokuntuleka kwamukelwa ngendlela eyinkimbinkimbi ngesimo samalungiselelo. Labo bantu abadala abanokufinyelela okulinganiselwe elangeni noma ukudla okunevithamini D abanokuthi bathuthukise amathambo okuthiwa i-osteomalacia, okuholela ekuqhekekeni okuphindaphindiwe nokuvinjelwa kwamathambo.
Ukuntuleka kwevithamini D kubantu abadala kuthuthukisa ekuthuthukiseni i-osteoporosis. Kuhilela ukunciphisa ubukhulu nobukhulu bezincuba zethambo, okuholela ekwehleni kwezinto zokuhamba ngezinyawo ngenxa yokulahleka kwe-calcium emzimbeni. Amangqamuzana asuke ekhukhumezayo, ephikisayo futhi ephikisayo. Iziguli (ikakhulukazi abesifazane) zihlushwa umuntu okhubazekile.
I-vitamin D encane kakhulu ingabangela i-conjunctivitis ne-dermatitis. Ukunciphisa umzimba, okubangelwa ikakhulukazi, ngokuntuleka kwevithamini d (kanye ne-vitamin c) kuholela ekunciphiseni kokumelana nokubandayo. Umphumela wokuntuleka kwe-vitamin D nakho kuyanda ukuzwa.
Ngaphandle kwe-vitamin D, umsebenzi wesimiso sezinzwa nemisipha ivinjelwe ngoba ilawula izinga elifanele le-calcium egazini. Ingozi ekhulayo yomdlavuza ingabangelwa ukungabikho kwamavithamini D. Ubuthakathaka bamazinyo buwumphumela wokuntuleka kwe-calcium ne-phosphorus, ehlobene nokuntuleka kwe-vitamin D.
Okulimazayo yi-vitamin d eyengeziwe
Kubalulekile ukukhumbula ukuthi impilo yevithamini D eningi kakhulu iyingozi! Uma uthatha izikhathi ezine ngaphezu kokunconywa - usengozini yokufa.
Umphumela wokudlula kwalesi vithamini nguhudo, ukukhathala, ukwanda kwamanzi, ubuhlungu emehlo, ukuhlunga, ikhanda, insephe, i-anorexia kanye ne-calcium eyengeziwe, egcinwe ezintsheni, emithanjeni, enhliziyweni, ezindlebeni nasemaphaphu. Kunezinguquko ezingalungile kulezi zikhungo ngisho nokulibaziseka ekuthuthukiseni (ikakhulukazi kuyingozi ezinganeni). Kubantu abadala, kwandisa ingozi yokushaywa yisifo sokushaya isifo, isifo sengculazi kanye nezinso zezinso.
Kufanele kuphawulwe, Nokho, ukuthi ukuvezwa kwelanga isikhathi eside akubanga i-hypervitaminosis. I-Vitamin d kuleli cala ayitholi izicubu, njengalapho ithathwa njengama-tablet. Umzimba ngokwawo ulawula izinga lawo ngenxa yokuvezwa elangeni.
Imithombo yevithamini d
Umthombo omuhle kakhulu wevithamini D iyinamafutha enhlanzi. Ngokuvamile kuhlanganiswa ngamafutha atholakala enhlanzi njenge-salmon, i-tuna, i-herring, i-mackerel ne-sardine. Le vithamini itholakale nobisi (mhlawumbe ihlanganiswe ngokungeziwe ngamavithamini), kanye nesibindi, amaprotheni amaqanda nemikhiqizo yobisi njenge-cheese, ibhotela kanye nosawoti. Yiqiniso, amanani ayo ancike ekutheni lo mkhiqizo ulungiselelwe kanjani (noma ukhule), ezimweni zesitoreji sawo, izimo zokuthutha, noma ngabe ngabe, isibonelo, izinkomo zafinyelela ngokufanele elangeni.
Nokho, njengoba sekushiwo kakade, i-vitamin D ingenye yamavithamini ambalwa esingawutholi ekudleni. Umzimba ngokwawo ungaveza u-vitamin D kusuka elangeni, okungafinyelela esikhumbeni sethu. Ososayensi bathi imizuzu eyishumi yokushisa ilanga ngosuku phakathi nezinyanga zasehlobo inikeza umthamo odingekayo walolu vhamini unyaka wonke. Noma kunjalo, izidingo zomuntu ngamunye kufanele zicatshangelwe, isibonelo, iqiniso lokuthi izingane zidinga amavithamini amaningi kunabantu abadala. Kanti futhi-ukuthi uma uneminyaka yobudala ikhono lomzimba lokukhiqiza le vithamini ngaphansi kwethonya lemisebe ye-ultraviolet liyancipha. Ngaphezu kwalokho, abantu endaweni engcolile abanamathuba okuthola i-vitamin D emzimbeni ngokwanele. Ngokufanayo, labo abanombala wesikhumba omnyama kufanele bathole i-vitamin D ngaphezulu, njengoba isikhumba sabo sibonisa imisebe yelanga.
Ulwazi jikelele
Igama levithamini | I-vitamin d |
Igama lamakhemikhali | calciferol, ergocalciferol, cholecalciferol |
Iqhaza lomzimba | - Inikeza ukungena kwe-calcium ne-phosphorus |
Imiphumela ye-vitamin D ukuntuleka (ukungena kwevithamini) | i-osteomalacia kanye ne-osteoporosis kubantu abadala, ama-fractures, i-scoliosis kanye nokuwohloka kwezinto ezihamba ngamagesi, ukuphazamiseka komgogodla, ukungasebenzi kwesimiso sezinzwa kanye nokuphazamiseka kwemisipha, i-conjunctivitis, ukuvuvukala kwesikhumba, ukuwohloka komzimba nokuncipha kokumelana kwawo, ukuwohloka kokuzwa, ubuthakathaka nokulahlekelwa kwamazinyo, okwandisa ingozi yamangqamuzana omzimba |
Imiphumela yevithamini d (hypervitaminosis) | i-calcium eyengeziwe emzimbeni, isifo sohudo, ukukhathala, ukwanda kwamanzi, ubuhlungu bamehlo, ukucheka, ikhanda, inhlanzi, i-anorexia, umsebenzi wokuthungatha umonakalo, imishanguzo, inhliziyo, amaphaphu, izindlebe, izinguquko ezimbi kulezi zitho, ukubambezeleka ekuthuthukiseni ingane, kudala ingozi i-infarction ye-myocardial, i-atherosclerosis, izinso zezinso |
Imithombo yolwazi | amafutha okudoba kanye nolwandle (i-salmon, i-tuna, i-herring, i-mackerel, i-sardine), isibindi, amaqanda, ubisi nemikhiqizo yobisi: ushizi, ibhotela, ukhilimu |
Uyazi ...
Uma udla ukudla nge-vitamin D, engeza amafutha amancane, ngoba ngaleyo ndlela uzogqugquzela ukumunwa kwaleli vithamini. Ukwenziwa kwamavithamini d nakho kwenza kube lula ukuqinisa i-pantothenic acid noma i-vitamin B3. I-Vitamin D ithinta ukuba khona kwe-zinc emzimbeni, okuwusizo ezinsweni zeziguli ezithinta i-dialysis.
Mayelana nokubaluleka kwe-vitamin d, umzimba womuntu usitshela nsuku zonke. Ukuhlala ezindaweni zasemadolobheni ezinamazinga aphezulu okungcola kusishukumisela ukuba sidle vitamin d ngaphezulu. Abantu abasebenza ebusuku, kanye nalabo abalinganiselwe ukuhlala elangeni, kufanele bakhulise ukungena kwevithamini d. Izingane ezingaphuzi ubisi kufanele zisebenzise i-vitamin d ngaphezu kwezibhebhe.
Abantu abathatha ama-anticonvulsants banesidingo esikhulu sevithamini d. Abantu abanekhanda elimnyama nalabo abahlala ezindaweni ezifudumele, ikakhulukazi badinga i-vitamin D - ngaphezulu kunezinye.