Menene bitamin D?
Sinadarin bitamin ne mai narkewar kitse wanda ake hada shi ta fata idan aka fallasa shi ga hasken ultraviolet B (UVB). Yana taka muhimmiyar rawa wajen lafiyar kashi, tsarin garkuwar jiki da kuma yadda sinadarin calcium ke aiki.
Alaƙa tsakanin hasken UV da bitamin D
Hasken UVB shine babban tushen samar da bitamin D.
Da zarar fata ta fallasa ga UVB, tana iya samar da bitamin D3 (cholecalciferol) ta hanyar abubuwan da ke haifar da cholesterol.
1. Haskokin UVB Masu Haifar da Vitamin D
Fata tana ɗauke da sinadarin cholesterol wanda ake kira 7-dehydrocholesterol.
Lokacin da aka fallasa shi ga hasken UVB (zagaye 290)–315 nm), wannan mahaɗin yana canzawa zuwa previtamin D₃wanda daga baya ya canza zuwa bitamin D, wanda ke haifar da raguwar zafin jiki.₃(cholecalciferol).
Bitamin D₃Ana jigilar shi zuwa hanta da kodan, inda ake canza shi zuwa siffa mai aiki, calcitriol (1,25-dihydroxyvitamin D).
2. Abubuwan da ke Shafar Samar da Bitamin D
Rigar fata: Fatar da ta yi duhu (mafi yawan melanin) tana rage yawan shaye-shayen UVB, wanda ke buƙatar tsawaita lokacin shan rana.
Latitude & Season: Ƙarfin UVB yana da ƙasa a lokacin hunturu da kuma a wurare mafi girma, wanda ke rage yawan sinadarin bitamin D.
Lokacin Rana: Rana tsakar rana (10 na safe)–3 PM) yana samar da mafi ƙarfin fallasa UVB.
Shekaru: Tsofaffi suna samar da ƙarancin bitamin D saboda siraran fata.
Amfani da man shafawa na rana: SPF 30+ na iya toshe ~95% na UVB, yana rage yawan sinadarin bitamin D.
3. Amfanin Vitamin D
Lafiyar ƙashi: Yana inganta shan sinadarin calcium, yana hana rickets (a cikin yara) da kuma osteomalacia (a cikin manya).
Aikin munine: Yana tallafawa tsarin garkuwar jiki kuma yana iya rage haɗarin kamuwa da cuta.
Daidaita yanayi: Yana da alaƙa da samar da serotonin, wanda hakan ke iya inganta lafiyar kwakwalwa.
4. Haɗarin Fuskantar UV Mai Yawa
Lalacewar fata: Haskoki na UV suna haifar da ƙonewar rana, tsufa da wuri, da kuma maye gurbin DNA.
Ciwon daji na fata: Tsawon lokaci da hasken UV ke haskakawa yana ƙara haɗarin kamuwa da cutar kansar fata ta melanoma da kuma cutar kansar fata wadda ba ta melanoma ba.
Guba ga Vitamin D: Yawan sinadarin Vitamin D (yawanci daga kari, ba hasken rana ba) na iya haifar da hypercalcemia.
5. Daidaita Fuskantar Rana da Tsaro
Gajeren lokaci, mai yawan fallasawa: 10–Minti 30 na rana ta rana (hannu/ƙafafu a buɗe, ba tare da man shafawa mai kariya daga rana ba) 2–Sau 3 a mako sau da yawa ya isa ga haɗakar bitamin D (ya bambanta da nau'in fata da wurin da yake).
Tushen abinci: Kifin kifi mai kitse (kifin salmon, mackerel), kiwo mai ƙarfi, da ƙarin abinci suna taimakawa wajen kiyaye yawan kitsen.
Kariya: Yi amfani da man shafawa mai kariya daga rana bayan an fara amfani da shi don hana lalacewar fata.
Shin injunan tanning suna da wannan aikin?
Yawancin injunan gyaran fata na kasuwanci suna amfani da UVA maimakon UVB. UVA yana shiga zurfi, amma kusan babu wani tasiri a cikin hada sinadarin bitamin D.
Bincike ya gano cewa, ko da ƙaramin adadin UVB ne, yawan da ake samu ya fi wanda ake samu daga hasken rana na halitta kuma yuwuwar cutarwa ga fata ta fi yawa.
Madadin mafi aminci:
Fuskantar rana: Minti 10-15 na fallasa rana a fuska da hannaye kowace rana.
Abinci: kifi, gwaiduwa da madara mai ƙarfi.
Karin Abinci: Ya kamata a sha ƙarin bitamin D3 a ƙarƙashin kulawar likita.