Gịnị bụ vitamin D?
Ọ bụ vitamin a na-agbaze abụba nke a na-emepụtakarị site na akpụkpọ ahụ mgbe e tinyere ya na radieshon ultraviolet B (UVB). Ọ na-arụ ọrụ dị mkpa na ahụike ọkpụkpụ, sistemu ahụ ji alụso ọrịa ọgụ na metabolism calcium.
Mmekọrịta dị n'etiti vitamin D na ụzarị UV
Ọkụ UVB bụ isi iyi nke mmepụta vitamin D.
Ozugbo akpụkpọ ahụ ekpughere na UVB, ọ nwere ike ịmepụta vitamin D3 (cholecalciferol) site na ihe ndị na-ebute cholesterol.
1. Ihe na-akpali mmepụta vitamin D site na UVB
Akpụkpọ ahụ nwere ihe na-emepụta cholesterol a na-akpọ 7-dehydrocholesterol.
Mgbe e tinyere ya na radieshon UVB (ebili mmiri 290)–315 nm), a na-agbanwe ihe mejupụtara a ka ọ bụrụ previtamin D₃nke na-agbanwe n'ụzọ okpomọkụ ka ọ bụrụ vitamin D₃(cholecalciferol).
Vitamin D₃A na-ebuga ya na imeju na akụrụ, ebe a na-agbanwe ya ka ọ bụrụ ụdị ọrụ ya, calcitriol (1,25-dihydroxyvitamin D).
2. Ihe Ndị Na-emetụta Mmepụta Vitamin D
Agba akpụkpọ ahụ: Akpụkpọ ahụ gbara ọchịchịrị (melanin dị elu) na-ebelata mmịpụta UVB, nke chọrọ ka anwụ na-acha ogologo oge.
Latitude na oge: Ike UVB dị ala n'oge oyi na n'ebe dị elu, na-ebelata mmepụta vitamin D.
Oge nke ụbọchị: Anyanwụ etiti ehihie (10 nke ụtụtụ)–3 PM) na-enye ike kachasị na mkpughe UVB.
Afọ: Ndị toro eto na-emepụta obere vitamin D n'ihi na akpụkpọ ahụ ha dị gịrịgịrị.
Ojiji nke ihe mkpuchi anyanwụ: SPF 30+ nwere ike igbochi ~95% nke UVB, na-ebelata mmepụta vitamin D.
3. Uru nke Vitamin D
Ahụike ọkpụkpụ: Na-akwalite mmịpụta calcium, na-egbochi rickets (n'ime ụmụaka) na osteomalacia (n'ime ndị okenye).
Ọrụ mmune: Na-akwado njikwa ahụ ji alụso ọrịa ọgụ ma nwee ike ibelata ihe egwu nke ibute ọrịa.
Ndozi ọnọdụ uche: Njikọ ya na mmepụta serotonin, nke nwere ike ime ka ahụike uche ka mma.
4. Ihe Ize Ndụ nke Ikpughe Oke UV
Mmebi akpụkpọ ahụ: Radieshon UV na-akpata ọkụ anyanwụ, ịka nká n'oge, na mgbanwe DNA.
Ọrịa kansa akpụkpọ ahụ: Ikpughe UV ruo ogologo oge na-eme ka ohere nke kansa akpụkpọ ahụ melanoma na kansa akpụkpọ ahụ na-abụghị melanoma dịkwuo elu.
Nsí vitamin D: Vitamin D gabigara ókè (na-abụkarị site na ihe mgbakwunye, ọ bụghị anyanwụ) nwere ike ibute hypercalcemia.
5. Ịhazi Mkpughe na Nchekwa nke Anyanwụ
Mkpughe dị mkpirikpi, ugboro ugboro: 10–Nkeji iri atọ nke anwụ ehihie (oghere aka/ụkwụ, enweghị ihe mkpuchi anyanwụ) 2–Ugboro atọ n'izu na-ezukarị maka mmepụta vitamin D (ọ na-adị iche site na ụdị akpụkpọ ahụ na ebe ọ dị).
Ebe nri: Azụ̀ nwere abụba (salmon, mackerel), mmiri ara ehi e siri ike, na ihe mgbakwunye na-enyere aka ịnọgide na-enwe ọkwa dị elu.
Nchedo: Jiri ihe mkpuchi anyanwụ mgbe i kpughechara ya na mbụ iji gbochie mmebi akpụkpọ ahụ.
Igwe na-akpụ isi ò nwere ọrụ a?
Ọtụtụ igwe na-eme ka akpụkpọ anụ dị ka nke azụmahịa na-eji UVA kama UVB. UVA na-abanye n'ime miri emi, mana ọ fọrọ nke nta ka ọ ghara inwe ọrụ ọ bụla na mmepụta vitamin D.
Nnyocha achọpụtala na, ọbụlagodi mgbe obere UVB dị, dose ahụ dị elu karịa nke a na-enweta site na anwụ nkịtị, mmerụ ahụ nwere ike imerụ akpụkpọ ahụ karịa.
Nhọrọ ndị ọzọ dị nchebe:
Ikpughe anyanwụ: nkeji iri ruo iri na ise nke ikpughe anyanwụ n'ihu na ogwe aka kwa ụbọchị.
Nri: azụ̀, àkwá na mmiri ara ehi e siri ike.
Ihe mgbakwunye: A ga-aṅụ ihe mgbakwunye vitamin D3 n'okpuru nlekọta ahụike.