Vitamine D ni iki?
Ni vitamine ishongeshwa n'ibinure ikorerwa ahanini mu ruhu iyo ihuye n'imirasire ya ultraviolet B (UVB). Igira uruhare runini mu buzima bw'amagufwa, ubudahangarwa bw'umubiri ndetse n'imikorere ya kalisiyumu.
Isano iri hagati y'imirasire ya UV na Vitamine D
Imirasire ya UVB ni yo soko nyamukuru y’ikorwa rya Vitamine D.
Iyo uruhu rumaze guhura n'uruhu rwa UVB, rushobora gukora Vitamine D3 (cholecalciferol) binyuze mu bintu bitera cholesterol.
1. Imirasire ya UVB itera Vitamine D gukora
Uruhu rurimo ikintu kiva kuri cholesterol cyitwa 7-dehydrocholesterol.
Iyo uhuye n'imirasire ya UVB (uburebure bw'umuraba 290–315 nm), iki kinyabutabire gihindurwamo vitamine D mbere₃, hanyuma ihinduka Vitamine D mu buryo bw'ubushyuhe₃(cholecalciferol).
Vitamine D₃ijyanwa mu mwijima no mu mpyiko, aho ihinduka imiterere yayo, calcitriol (1,25-dihydroxyvitamin D).
2. Ibintu bigira ingaruka ku ikorwa rya Vitamine D
Guhindura ibara ry'uruhu: Uruhu rwijimye (melanin nyinshi) rugabanya kwinjiza UVB, bigasaba ko habaho izuba igihe kirekire.
Ubushyuhe n'ibihe: Ubushyuhe bwa UVB buragabanuka mu gihe cy'itumba no mu bice byinshi by'ubushyuhe, bigabanya ingano ya Vitamine D.
Isaha y'umunsi: Ku manywa y'ihangu (10:00 AM)–Saa cyenda z'umugoroba (3 PM) itanga uburyo bwo kureshya cyane UVB.
Imyaka: Abantu bakuze bakora Vitamine D nkeya bitewe n'uruhu rwabo ruto.
Gukoresha imiti irinda izuba: SPF 30+ ishobora kuzibira ~95% bya UVB, bigagabanya ingano ya Vitamine D.
3. Akamaro ka Vitamine D
Ubuzima bw'amagufwa: Bituma habaho kwinjiza kalisiyumu mu mubiri, bikarinda indwara ya rickets (ku bana) na osteomalacia (ku bantu bakuru).
imikorere ya mmune: Ifasha mu kugenzura ubudahangarwa bw'umubiri kandi ishobora kugabanya ibyago byo kwandura.
Kugenzura amarangamutima: Bifitanye isano no gukora serotonin, bishobora gutuma ubuzima bwo mu mutwe burushaho kuba bwiza.
4. Ingaruka zo Guhura n'Imirasire y'Izuba Ikabije
Kwangirika k'uruhu: Imirasire ya UV itera gutwikwa n'izuba, gusaza imburagihe, no guhinduka kwa ADN.
Kanseri y'uruhu: Kumara igihe kirekire ukoresheje imirasire y'izuba byongera ibyago byo kurwara kanseri y'uruhu ya melanoma na kanseri y'uruhu itari iya melanoma.
Uburozi bwa Vitamine D: Vitamine D nyinshi (ubusanzwe iva mu nyongeramusaruro, ntabwo ari urumuri rw'izuba) ishobora gutera hypercalcemia.
5. Kuringaniza imikorere y'izuba n'umutekano waryo
Guhura n'abantu bake kandi kenshi: 10–Iminota 30 y'izuba rya saa sita (amaboko/amaguru yambaye ubusa, nta kirinda izuba) 2–Inshuro 3 mu cyumweru akenshi zirahagije kugira ngo Vitamine D ikoreshwe (itandukana bitewe n'ubwoko bw'uruhu n'aho ruherereye).
Inkomoko y'imirire: Amafi afite ibinure (salmon, mackerel), amata y'inyongera, n'inyongera bifasha mu kubungabunga urugero.
Uburinzi: Koresha amavuta akingira izuba nyuma yo kwisiga ku ruhu bwa mbere kugira ngo wirinde kwangirika k'uruhu.
Ese imashini zikora uruhu zifite aka kazi?
Imashini nyinshi zikora uruhu rw'ubucuruzi zikoresha UVA aho gukoresha UVB. UVA iracengera cyane, ariko nta ruhare igira mu gukora Vitamine D.
Ubushakashatsi bwagaragaje ko, nubwo haba hari ingano nto ya UVB, ingano iba iri hejuru cyane ugereranyije n’iy’imirasire y’izuba kandi ingaruka zishobora kubangamira uruhu ziba nyinshi.
Amahitamo atekanye kurushaho:
Kubona izuba: iminota 10–15 yo kubona izuba mu maso no mu maboko buri munsi.
Indyo: amafi, umuhondo w'igi n'amata yongerewemo imbaraga.
Inyongeramusaruro: Inyongeramusaruro za Vitamine D3 zigomba gufatwa ziyobowe na muganga.