Ukuntula kukavithamini D emadodeni: izimbangela, ucwaningo, nokuthi yini ongayidla
Ucwaningo nemithombo esiyisebenzisile kubalwe ekugcineni. Inqubomgomo yokuhlela
Uvithamini D waziwa njengesakhamzimba samathambo, kodwa ukuhlobana kwakhe ne-testosterone nokuvuka komthondo nakho kuye kwacwaningwa. INingizimu Afrika inelanga, kodwa lokho akuqinisekisi lutho uma usebenza ngaphakathi usuku lonke, uhlala eKapa ebusika noma ungavamile ukudla inhlanzi. Nakhu ukuthi kungani, nokuthi yini ongayidla futhi kangakanani.
Inani elinconywayo (RDA) likavithamini D lamadoda e-USA ngu-15 µg (600 IU) ngosuku, no-20 µg (800 IU) ngaphezu kweminyaka engama-70. Amadoda aseMelika athola cishe u-5,1 µg (204 IU) ngosuku ekudleni, okuyingxenye yesithathu yalokho. Iningi likavithamini D lenziwa esikhunjeni elangeni, ngakho eNingizimu Afrika isikhathi ongaphandle sibaluleke ngaphezu kokudla. Kodwa imisebe ye-UVB ayidluli engilazini, isikhumba esimnyama senza okuncane ngelanga elilinganayo, futhi ebusika baseKapa ilanga libuthakathaka. Ucwaningo lokubheka lubika i-ED enzima kakhulu emadodeni anovithamini D omncane, kodwa ucwaningo aluvumelani ngokuthi izithasiselo zenyusa i-testosterone yini. Qala ngemizuzu embalwa yelanga lasemini, ama-sardine noma ama-pilchard asethinini, namaqanda.
Okuqukethwe
- Lokho uvithamini D akwenzayo
- Amadoda adinga malini, futhi athola malini
- Mangaki amadoda anovithamini D omncane ngempela?
- Kungani amadoda aseNingizimu Afrika engathola omncane
- Lingakanani ilanga elanele?
- Ucwaningo nge-testosterone ne-ED
- Ukudla okunothe ngovithamini D
- Uma uthatha isithasiselo, qaphela umkhawulo ophezulu
- Uma ufuna ukuhlola ukudla kwakho kwansuku zonke
- Ubonane nini nodokotela
- Imibuzo evame ukubuzwa
- Imithombo
- Qhubeka ufunde
Lokho uvithamini D akwenzayo
Uvithamini D usiza amathumbu ukuthi amunce i-calcium ne-phosphorus futhi ugcina i-calcium egazini izinzile. Uyadingeka emathanjeni nasemazinyweni, futhi unesandla endleleni izinzwa nemisipha esebenza ngayo.
Ngokungafani namanye amavithamini, akaveli ekudleni kuphela: isikhumba simenza elangeni (i-UVB). Ukuntula isikhathi eside kungathambisa amathambo kubantu abadala (i-osteomalacia) futhi, ngokukhula, kwandise ingozi ye-osteoporosis nokwaphuka.
Amadoda adinga malini, futhi athola malini
| Amadoda | Ngosuku |
|---|---|
| I-RDA ye-USA, 19–70 | 15 µg (600 IU) |
| I-RDA ye-USA, ngaphezu kwengama-70 | 20 µg (800 IU) |
| Umkhawulo ophezulu, abantu abadala | 100 µg (4 000 IU) |
| Indoda yaseMelika ejwayelekile, ekudleni nasiphuzweni | 5,1 µg (204 IU) |
NIH Office of Dietary Supplements; inani elimaphakathi elidliwayo livela ocwaningweni lukazwelonke lwaseMelika (NHANES 2015–2016). 1 µg = 40 IU.
Ukudla okumbalwa kakhulu kunothe ngovithamini D ngaphandle kwenhlanzi enamafutha, ngakho emadodeni amaningi ukudla kodwa akweneli. Yingakho ilanga, futhi kubantu abaningi ukudla okunezakhamzimba ezengeziwe noma izithasiselo, kugcwalisa okunye.
Mangaki amadoda anovithamini D omncane ngempela?
Inani elidliwayo liyingxenye nje yesithombe; izinga le-25(OH)D egazini likhombisa konke, kuhlanganise nelanga. Kudatha yocwaningo lwaseMelika yango-2011–2014, u-5% wabantu abaneminyaka engu-1 nangaphezulu wayengaphansi kuka-30 nmol/L (12 ng/mL), izinga elihlobene nokuntula, kanti omunye u-18% wayephakathi kuka-30 no-49 nmol/L (12 kuya ku-19,6 ng/mL), ngokuvamile okuthathwa njengokunganele.
- Indlela
- Kwakalwa i-25(OH)D egazini, uphawu olujwayelekile lwezinga likavithamini D, ngendlela entsha enembe kakhudlwana
- Okutholakele
- Cishe u-98% wawungaphansi kuka-30 ng/mL, umkhawulo osetshenziswa yi-Japan Endocrine Society. Ababhali bakhomba esikhathini esincane ngaphandle nokudla kwendabuko okuncane
- Isixwayiso
- Abantu abahlolwa impilo edolobheni kuphela. Imikhawulo iyahluka: i-Food and Nutrition Board yaseMelika ithatha u-20 ng/mL (50 nmol/L) noma ngaphezulu njengokwanele kubantu abaningi, ngakho bambalwa kakhulu abangabalwa njengabaphansi ngalesi silinganiso
Kungani amadoda aseNingizimu Afrika engathola omncane
- Isikhathi ngaphakathi: imisebe ye-UVB eyenza uvithamini D ayidluli engilazini, ngakho ilanga elingena ngefasitela lehhovisi noma lemoto alenzi lutho. Uma uhlala ngaphakathi usuku lonke ngaphandle kokuya emsebenzini, uthola okuncane kakhulu, ngisho naseNingizimu Afrika.
- I-sunscreen: i-sunscreen ene-SPF 8 noma ngaphezulu kubonakala ivimbela i-UV eyenza uvithamini D, nakuba abantu abaningi begcoba encane kakhulu ukuthi ivimbe ngokuphelele.
- Umbala wesikhumba: ngokwe-NIH Office of Dietary Supplements, isikhumba esimnyama, esine-melanin eningi, senza uvithamini D omncane elangeni elilinganayo.
- Inkathi nendawo: inkathi yonyaka, isikhathi sosuku, ubude bosuku namafu kushintsha ukuthi i-UV engakanani ekufinyelelayo. Ilanga lasebusika libuthakathaka, futhi uma uqhela kakhulu enkabazweni, ukwehla kwasebusika kukhulu.
- Inhlanzi enamafutha encane: inhlanzi enamafutha ingumthombo omkhulu wemvelo ekudleni. Uma uyidla kanye ngesonto noma ngaphansi, inyama, okusanhlamvu nemifino cishe akufaki lutho.
Lingakanani ilanga elanele?
I-National Institute for Environmental Studies yaseJapane yalinganisela ukuthi ubuso nemuva lezandla zombili (cishe u-600 cm²) kudinga isikhathi esingakanani elangeni elikhanyayo lasemini ukwenza u-5,5 µg kavithamini D:
| Indawo nenyanga | Isikhathi esidingekayo emini |
|---|---|
| ETsukuba (36°N), ngoJulayi (ehlobo) | cishe imizuzu engu-3,5 |
| ETsukuba (36°N), ngoDisemba (ebusika) | cishe imizuzu engu-22 |
| ESapporo (43°N), ngoDisemba (ebusika) | cishe imizuzu engama-76 |
Miyauchi nabanye, 2013. Kucatshangwa ukuthi akukho vithamini D evela ekudleni. ETsukuba ngoDisemba kwathatha cishe imizuzu eyi-106 ngo-9 ekuseni, nemizuzu engama-271 ngo-3 ntambama.
Lawa ngamadolobha aseJapane, kodwa okubalulekile yibanga ukusuka enkabazweni, futhi eningizimu yomhlaba izinkathi ziphenduke. IKapa (34°S) likude nenkabazwe cishe njengeTsukuba, ngakho ebusika baseKapa (uJuni kuya ku-Agasti) inani likaDisemba elicishe libe yimizuzu engu-22 liyinkomba engcono. IGauteng neKwaZulu-Natal (cishe ku-26–30°S) zisondele enkabazweni futhi zithola ilanga lasebusika elinamandla kakhudlwana. Ehlobo imizuzu embalwa yanele; yenza ilanga lasehlobo libe lifushane ukuze ungashi.
Ucwaningo nge-testosterone ne-ED
Uvithamini D uye wacwaningwa ngokuhlobana kwakhe ne-testosterone nokuvuka komthondo, kodwa okwaziwayo kusalinganiselwe.
- Okutholakele
- Uvithamini D omaphakathi wawungahlukile kakhulu phakathi kwamadoda ane-ED nangenayo. Kodwa amadoda anovithamini D omncane ayenamaphuzu aphansi okuvuka komthondo, futhi lapho i-ED inzima kakhulu, uvithamini D wawuvame ukuba phansi, ngisho nasemadodeni ane-testosterone evamile
- Isixwayiso
- Konke kungucwaningo lokubheka, ngakho akunakukhombisa ukuthi uvithamini D omncane udala i-ED. Okunye ukuhlaziywa kocwaningo olu-7 lwamadoda angu-4 132 (Wei nabanye, 2019) akutholanga ukuhlobana okuqinile
Nge-testosterone, ucwaningo lwezithasiselo aluvumelani:
- Ukwenyuka: emadodeni angu-54 anovithamini D omncane, ocwaningweni lwaseJalimane lokwehlisa isisindo (Pilz nabanye, 2011), labo abathatha u-83 µg (3 332 IU) ngosuku unyaka wonke baba nokwenyuka okuncane kwe-testosterone yonke. Ucwaningo oluncane, olwaluyingxenye yocwaningo lokwehlisa isisindo.
- Awukho umehluko: emadodeni aphilile angu-100 ane-testosterone ephansi kancane (Lerchbaum nabanye, 2019), u-500 µg (20 000 IU) ngesonto amasonto angu-12 akwenzanga mehluko ku-testosterone.
- Ucwaningo oluhlanganisiwe: ukuhlaziywa kocwaningo olu-8 ngo-2019 akutholanga mehluko ocacile ku-testosterone yonke.
Ukubuyisela izinga eliphansi lisezingeni elivamile kunengqondo, kodwa akunakushiwo ukuthi ukuthatha uvithamini D kwenyusa i-testosterone. Ngesithombe esibanzi, bona ukwenyusa i-testosterone ngendlela yemvelo.
Ukudla okunothe ngovithamini D
Imithombo emikhulu yemvelo yinhlanzi enamafutha namaqanda; inyama, okusanhlamvu nemifino cishe akunalutho. Amanani avela ku-NIH Office of Dietary Supplements.
Photo: Boxley / CC BY 2.0Ama-sardine
Uvithamini D
Ama-sardine ase-Atlantic asethinini angu-2: cishe u-1,2 µg (46 IU)
Alula futhi awabizi; wadle namathanjana ukuze uthole ne-calcium
Amaqanda
Uvithamini D
Iqanda elikhulu eli-1: cishe u-1,1 µg (44 IU)
I-salmon noma i-trout
Uvithamini D
85 g we-salmon ebomvu (sockeye), ephekiwe: cishe u-14,2 µg (570 IU)
Cishe i-RDA yonke ekuphakelweni okukodwa. I-trout efuywayo: cishe u-16,2 µg ku-85 g
Ezinye izinhlanzi ezinamafutha ezivamile eNingizimu Afrika, njengama-pilchard asethinini, i-snoek ne-mackerel, nazo ziyasiza, nakuba ithebula le-NIH lingazinikezi izibalo. Isibindi naso sinokuncane. Olunye ubisi nezinhlamvu zasekuseni kufakwe uvithamini D: inkomishi yobisi olunovithamini D e-USA inama-2,9 µg (120 IU). Lokhu kwehlukahluka ngezwe nangomkhiqizo, ngakho funda ilebula.
Ngezinye izakhamzimba amadoda avame ukuziswela, bona izakhamzimba amadoda aziswelayo: iNingizimu Afrika nomhlaba.
Uma uthatha isithasiselo, qaphela umkhawulo ophezulu
Uma ungavamile ukudla inhlanzi enamafutha, noma uchitha isikhathi esincane ngaphandle ebusika, isithasiselo singenye indlela. Amalebula angasebenzisa i-IU: 1 µg ngu-40 IU. Imithamo ngephilisi ngalinye yehluka kakhulu, ngakho funda ilebula.
Okufanele ukuqaphele ukuthatha okuningi kakhulu. Umkhawulo ophezulu wabantu abadala ngu-100 µg (4 000 IU) ngosuku. Okuningi kakhulu kungenyusa i-calcium egazini (i-hypercalcemia), kudale isicanucanu, ukungabi nesifiso sokudla, ubuthakathaka, ukoma, ukuchama kakhulu namatshe ezinso. Ukuhlanganisa imikhiqizo kungakudlulisa umkhawulo ungaqaphelanga.
- Qinisekisa ukuthi awuthathi i-multivitamin nesithasiselo sikavithamini D esihlukile ngesikhathi esisodwa.
- Uma unesifo sezinso noma uthatha imithi, buza udokotela noma usokhemisi kuqala.
Uma ufuna ukuhlola ukudla kwakho kwansuku zonke
Uvithamini D uyashintsha kakhulu phakathi kwezinsuku onenhlanzi nezingenayo, ngakho usuku olulodwa lukutshela okuncane. Ukubheka emuva ukudla kwesonto elilodwa noma amabili kukhombisa ukuthi inhlanzi ivela kangaki ngempela epuletini lakho.
Izilinganiso ezivela esithombeni ziyinkomba nje, hhayi amanani aqondile, futhi azisho lutho ngomphumela emzimbeni wakho.
Ubonane nini nodokotela
Ungavele wenyuse isithasiselo ngokwakho; bonana nodokotela uma:
- ubuhlungu bamathambo noma bomhlane buqhubeka, noma waphuka ithambo ngokuwa okuncane: udokotela wakho angahlola i-osteoporosis.
- uthatha isithasiselo futhi unesicanucanu esiqhubekayo, ukungabi nesifiso sokudla, ukoma noma ukuchama kakhulu: kungenzeka uthatha okuningi kakhulu. Kuyeke bese ubonana nodokotela wakho.
- ukuvuka komthondo kwaba nzima ngokuzumayo, noma isifiso socansi esiphansi namandla aphansi kuqhubeka: bonana nodokotela wezinso nomchamo noma udokotela wakho. I-ED ingaba wuphawu lwesifo sikashukela, umfutho wegazi ophakeme noma isifo senhliziyo, futhi i-testosterone ingahlolwa.
- unegazi emchamweni, ubuhlungu lapho uchama noma umkhuhlane: lokhu kukhomba entweni engeyona ukudla; bonana nodokotela masinyane.
Imibuzo evame ukubuzwa
Kunzima yini ukuthola uvithamini D owanele ebusika?
Yebo. Ilanga elibuthakathaka lasebusika lisho ukuthi isikhumba senza okuncane. Isilinganiso saseJapane sathola ukuthi ukwenza inani elithile likavithamini D ebusweni nasezandleni emini kwathatha cishe imizuzu engu-3,5 ngoJulayi kodwa cishe imizuzu engu-22 ngoDisemba eTsukuba (36°N). IKapa likude nenkabazwe cishe ngokufanayo, ngakho ebusika baseKapa (uJuni kuya ku-Agasti) ukudla okufana nenhlanzi enamafutha kubaluleke kakhulu.
Ingabe izithasiselo zikavithamini D zenyusa i-testosterone?
Ucwaningo aluvumelani. Emadodeni angu-54 ayenovithamini D omncane awuthatha unyaka wonke, i-testosterone yonke yenyuka kancane. Ocwaningweni lwamasonto angu-12 lwamadoda angu-100 ane-testosterone ephansi kancane, nasekuhlaziyweni kocwaningo olu-8, kwakungekho mehluko ocacile. Akunakushiwo ukuthi uvithamini D wenyusa i-testosterone.
Ingabe i-sunscreen ivimbela isikhumba sami ukwenza uvithamini D?
Ngokwe-NIH Office of Dietary Supplements, i-sunscreen ene-SPF 8 noma ngaphezulu kubonakala ivimbela imisebe ye-UV eyenza uvithamini D, nakuba abantu abaningi begcoba encane kakhulu ukuthi ivimbe ngokuphelele. Ilanga elinamandla laseNingizimu Afrika lilimaza isikhumba uma likuningi, ngakho indlela enengqondo imizuzu embalwa ebusweni nasezandleni, bese okunye kuvela ekudleni.
Ngingathola kanjani ukuthi uvithamini D wami uphansi yini?
Ukuhlolwa kwegazi kwe-25-hydroxyvitamin D, noma i-25(OH)D, kukhombisa izinga lakho likavithamini D. Buza udokotela wakho ukuthi kufanele yini ukuhlolwa. Uma unobuhlungu bamathambo noma waphuka ithambo ngemuva kokuwa okuncane, kusho nalokho.
Imithombo
- NIH Office of Dietary Supplements. Vitamin D: Fact Sheet for Health Professionals. ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
- Miyamoto H, et al. Determination of a Serum 25-Hydroxyvitamin D Reference Ranges in Japanese Adults Using Fully Automated Liquid Chromatography-Tandem Mass Spectrometry. J Nutr. 2023;153(4):1253-1264. pesquisa.bvsalud.org/sms/resource/pt/mdl-36806449
- National Institute for Environmental Studies (Japan). Isikhathi esilinganisiwe elangeni sokwenza uvithamini D umzimba owudingayo (Miyauchi M, et al. J Nutr Sci Vitaminol. 2013;59:257-263). NgesiJapane. cger.nies.go.jp/ja/about/results/2013/13030.html
- Crafa A, et al. Is There an Association Between Vitamin D Deficiency and Erectile Dysfunction? A Systematic Review and Meta-Analysis. Nutrients. 2020;12(5):1411. pmc.ncbi.nlm.nih.gov/articles/PMC7284343/
- Wei Y, Chen P, Chen Q, Zhu H. Serum vitamin D levels and erectile dysfunction: A systematic review and meta-analysis. Andrologia. 2019;51(3):e13211. pubmed.ncbi.nlm.nih.gov/30523636/
- Pilz S, et al. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res. 2011;43(3):223-225 (isifinyezo se-CATIE). catie.ca/treatmentupdate-185/can-vitamin-d-increase-testoste
- Lerchbaum E, et al. Effects of vitamin D supplementation on androgens in men with low testosterone levels: a randomized controlled trial. Eur J Nutr. 2019. pubmed.ncbi.nlm.nih.gov/30460609/
- The effect of vitamin D supplementation on the androgenic profile in men: a systematic review and meta-analysis of clinical trials. Andrologia. 2019;51(9):e13343. pesquisa.bvsalud.org/ses/resource/pt/mdl-31332821
