Chii chinonzi vhitamini D?
Ivhitamini inonyungudika mumafuta inogadzirwa zvikuru kuburikidza neganda kana yaiswa pamwaranzi ye ultraviolet B (UVB). Inobatsira zvikuru pakuchengetedza mapfupa, immune system uye calcium metabolism.
Hukama huripo pakati pemwaranzi yeUV nevhitamini D
Mwaranzi yeUVB ndiyo inonyanya kukonzera kugadzirwa kwevhitamini D.
Kana ganda rave kusangana neUVB, rinogona kugadzira vhitamini D3 (cholecalciferol) kuburikidza nezvinokonzeresa cholesterol.
1. UVB Rays Inokonzera Kugadzirwa kweVitamin D
Ganda rine chinhu chinobva mucholesterol chinonzi 7-dehydrocholesterol.
Kana wabatwa nemwaranzi yeUVB (wavelength 290)–315 nm), chinhu ichi chinoshandurwa kuita previtamin D₃, iyo inobva yachinja kuita vhitamini D nekupisa₃(cholecalciferol).
Vhitamini D₃inotakurwa kuenda kuchiropa neitsvo, uko inoshandurwa kuita chimiro chayo chinoshanda, calcitriol (1,25-dihydroxyvitamin D).
2. Zvinhu Zvinokanganisa Kugadzirwa kweVitamin D
Kuchinja ruvara rweganda: Ganda rakasviba (melanin yakawanda) rinoderedza kusvetwa kweUVB, zvichiita kuti rive nenguva yakareba richionekwa nezuva.
Latitude nemwaka: Simba reUVB rakaderera munguva yechando uye pakukwirira kwenzvimbo, zvichideredza kugadzirwa kwevhitamini D.
Nguva yezuva: Masikati ezuva (10 AM)–3 PM) inopa kuratidzwa kwakasimba kweUVB.
Zera: Vakuru vanogadzira vhitamini D shoma nekuda kweganda ravo rakatetepa.
Kushandisa ganda rinochenesa zuva: SPF 30+ inogona kuvharira ~95% yeUVB, zvichideredza kugadzirwa kwevhitamini D.
3. Mabhenefiti eVitamin D
Hutano hwemapfupa: Inokurudzira kunwa calcium mumuviri, kudzivirira maronda (muvana) uye osteomalacia (muvanhu vakuru).
mashandiro emuviri: Anotsigira kurongeka kwemasimba emuviri uye anogona kuderedza njodzi dzehutachiona.
Kudzora mafungiro: Kunobatanidzwa nekugadzirwa kweserotonin, zvingangovandudza hutano hwepfungwa.
4. Njodzi dzeKusviba neUV Yakawandisa
Kukuvara kweganda: Mwaranzi yeUV inokonzera kupiswa nezuva, kukwegura nguva isati yakwana, uye kuchinja kweDNA.
Gomarara reganda: Kugara kwenguva refu uchiona UV kunowedzera njodzi yekenza yeganda inonzi melanoma ne non-melanoma.
Kukuvadzwa neVitamin D: Kuwanda kweVitamin D (kazhinji kubva muzvinowedzera, kwete kubva kuzuva) kunogona kukonzera hypercalcemia.
5. Kuenzanisa Kusviba Nezuva Uye Kuchengetedzwa
Kusangana kwenguva pfupi, kakawanda: 10–Maminitsi makumi matatu ezuva remasikati (maoko/makumbo akavharirwa, hapana mafuta ekudzivirira zuva) 2–Katatu pasvondo kazhinji kanokwana kugadzira vhitamini D (inosiyana zvichienderana nerudzi rweganda nenzvimbo).
Zvinowanikwa mukudya: Hove dzine mafuta (salmon, mackerel), mukaka wakasimbiswa, uye zvekudya zvinovaka muviri zvinobatsira kuchengetedza huwandu hwenyama.
Dziviriro: Shandisa mafuta ekudzivirira zuva mushure mekunge watanga kushandisa mafuta aya kudzivirira kukuvara kweganda.
Michina yekutsvukisa ganda ine basa iri here?
Michina yakawanda yekuchenesa ganda inoshandisa UVA pane UVB. UVA inopinda zvakadzika, asi haina basa guru mukugadzirwa kwevhitamini D.
Ongororo dzakawana kuti, kunyangwe paine huwandu hushoma hweUVB, huwandu hwacho hwakanyanya kupfuura hunowanikwa kubva kuzuva rechisikigo uye kukuvara kweganda kwakakura.
Dzimwe nzira dzakachengeteka:
Kupisa zuva: Kupisa zuva kwemaminitsi gumi kusvika gumi nemashanu kumeso nemaoko zuva rega rega.
Kudya: hove, zai rakasviba uye mukaka wakasimbiswa.
Mishonga yekuwedzera: Mishonga yekuwedzera yeVitamin D3 inofanira kutorwa pasi pekutarisirwa kwachiremba.