I-Vitamin D idlala indima ebalulekile ku-impilo yamathambo, ukusebenza komzimba, kanye nenhlalakahle iyonkeNgenxa yokuthi ukwelashwa kokukhanya okubomvu kuvame ukuqhathaniswa nokukhanya kwelanga, abantu abaningi bayazibuza:
Ingabe ukwelashwa kokukhanya okubomvu kungasiza ekwandiseni amazinga e-vitamin D?
Impendulo emfushane, esekelwe kwisayensi ithino—kodwa incazelo ephelele ibalulekile.
Indlela Umzimba Okhiqiza Ngayo I-Vitamin D
Ukukhiqizwa kwe-Vitamin D kwenzeka lapho isikhumba sichayekaimisebe ye-UVB, eguqula i-7-dehydrocholesterol esikhumbeni ibe yi-vitamin D₃.
Amaphuzu ayisihluthulelo okufanele uwaqonde:
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Amaza okukhanya kwe-UVB (cishe290–315 nm) kuyadingeka
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Ukukhanya okubomvu okubonakalayo kanye nokukhanya okuseduze kwe-infrared kwenzahhayiukuqala ukwenziwa kwe-vitamin D
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Ngaphandle kokuvezwa yi-UVB, i-vitamin D ayikwazi ukukhiqizwa esikhumbeni
Indlela Ukwelashwa Kokukhanya Okubomvu Okusebenza Ngayo
Ukusetshenziswa kokwelashwa kokukhanya okubomvuamaza okukhanya angewona ama-UV, ngokuvamile:
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Ukukhanya okubomvu:630–660 nm
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Ukukhanya okuseduze kwe-infrared:810–880 nm
Lawa maza okukhanya asebenza ngokuvuselelaumsebenzi we-mitochondrial, okusiza amangqamuzana ukukhiqiza amandla (i-ATP), futhi kusekela:
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Impilo yesikhumba kanye nokukhiqizwa kwe-collagen
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Ukululama kwemisipha
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Ukugeleza kwegazi
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Ukunciphisa ukuvuvukala
Okubalulekile, ukwelashwa kokukhanya okubomvuayihlangani nezindlela ze-vitamin D.
Kungani Ukwelashwa Kokukhanya Okubomvu AKUKHULISI I-Vitamin D
Ukwelashwa ngokukhanya okubomvu akukhulisi amazinga e-vitamin D ngoba:
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Ayikhiphi imisebe ye-UVB
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Ayisebenzisi izandulela ze-vitamin D esikhumbeni
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Ayilingisi imiphumela yamakhemikhali yokukhanya kwelanga okuhlobene ne-vitamin D
Noma yisiphi isimangalo esiphakamisa ukuthi ukwelashwa ngokukhanya okubomvu "kungathatha indawo yokukhanya kwelanga esikhundleni sevithamini D"okungalungile ngokwesayensi.
Ingabe Ukwelashwa Kokukhanya Okubomvu Kungawusekela Ngokungaqondile Umsebenzi Wevithamini D?
Nakuba ukwelashwa kokukhanya okubomvu kungakhiqizi i-vitamin D, kungaseukusekela ngokungaqondile impilo iyonke, okunganezela izinzuzo zevithamini D ngokuthi:
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Ukusekela ibhalansi yesistimu yomzimba
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Ukunciphisa ukuvuvukala
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Ukuthuthukisa induduzo yemisipha namalunga
Le miphumelaukusekela, akuyona into ethatha indawo yokugcina amazinga e-vitamin D anele.
Indlela Yokugcina Amazinga E-Vitamin D Anempilo Ngokuphepha
Ukuze usekele amazinga e-vitamin D, cabanga ngalokhu okulandelayo:
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Ukuchayeka elangeni okuphephile nokulinganiselwe
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Ukudla okucebile nge-Vitamin D (inhlanzi enamafutha, ubisi oluqinisiwe)
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Izithako zokudla (ngaphansi kwesiqondiso sezokwelapha)
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Ukuqapha kwezokwelapha ukuntuleka
Ukwelashwa kokukhanya okubomvu kufanele kubhekwe njenge-ubuchwepheshe bezempilo, hhayi isisombululo sevithamini D.
Ukwelashwa Kokukhanya Okubomvu vs Izinhlelo Ezisekelwe Ku-UV
| Isici | Ukwelashwa Kokukhanya Okubomvu | Ukuvezwa kwe-UVB |
|---|---|---|
| Ikhiqiza iVithamini D | Cha | Yebo |
| Isebenzisa imisebe ye-UV | Cha | Yebo |
| Ingozi Yokushiswa Yilanga | Cha | Yebo |
| Ukuvuselelwa Kwesikhumba | Yebo | Cha |
Izinto Ezibalulekile Okufanele Uzicabangele
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Ukwelashwa ngokukhanya okubomvu akukhulisi i-vitamin D
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I-Vitamin D idinga ukuchayeka ku-UVB
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Ukwelashwa kokukhanya okubomvu kusekela impilo yamaseli, hhayi ukwenziwa kwamavithamini
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Ungadidanisi ukwelashwa kokukhanya okubomvu nokwelashwa kwelanga noma nge-UV
Imibuzo Evame Ukubuzwa
Ingabe ukwelashwa ngokukhanya okubomvu kungathatha indawo yelanga esikhundleni sevithamini D?
Cha. Ukuchayeka ku-UVB kuphela okubangela ukukhiqizwa kwe-vitamin D esikhumbeni.
Ingabe ukwelashwa ngokukhanya okubomvu kuphephile kune-UV esikhumbeni?
Yebo, ukwelashwa ngokukhanya okubomvu akubangeli ukushiswa yilanga noma ukulimala kwesikhumba okuhlobene ne-UV.
Ingabe kufanele ngisebenzise ukwelashwa kokukhanya okubomvu uma ngintula i-vitamin D?
Kufanele uthintane nomhlinzeki wezempilo futhi ubhekane nokuntuleka kwevithamini D ngokusebenzisa amasu afanele ezokwelapha.