Kukhala ndi vitamini D wokwanira n’kofunika pazifukwa zingapo, kuphatikizapo kusunga mafupa ndi mano athanzi, komanso kumateteza ku matenda angapo monga khansa, mtundu woyamba wa shuga, ndi multiple sclerosis.
Vitamini D imagwira ntchito zingapo m'thupi, zomwe zimathandiza:
- Sungani mafupa ndi mano athanzi
- Kuthandizira thanzi la chitetezo chamthupi, ubongo ndi manjenje
- Sinthani kuchuluka kwa shuga m'magazi
- Kusunga mapapu ndi mtima kugwira ntchito
- Mphamvu za majini zomwe zimakhudzidwa ndi chitukuko cha khansa
Ndiye vitamini D ndi chiyani?
Ngakhale dzinali, vitamini D ndi prohormone, osati vitamini. Mavitamini ndi zakudya zomwe sizingapangidwe ndi thupi choncho ziyenera kutengedwa ndi chakudya. Komabe, vitamini D imatha kupangidwa ndi matupi athu pamene kuwala kwa dzuwa kugunda khungu lathu. Akuti munthu amafunikira mphindi 5-10 padzuwa 2-3 pa sabata, zomwe zingathandize kuti thupi likhale ndi vitamini D. Koma sizingatheke kusungirako mtsogolo: vitamini D imachotsedwa mwamsanga. kuchokera m'thupi, ndipo zosungira zake ziyenera kuwonjezeredwa nthawi zonse. Kafukufuku waposachedwapa wasonyeza kuti anthu ambiri padziko lapansi alibe vitamini D.
Tiyeni tiwone bwinobwino ubwino wa vitamini D.
1. Mafupa abwino
Vitamini D imakhala ndi gawo lofunikira pakuwongolera kashiamu ndikusunga kuchuluka kwa phosphorous m'magazi, zinthu ziwiri zomwe ndizofunikira kwambiri kuti mafupa akhale athanzi. Thupi la munthu limafunikira vitamini D kuti litenge ndi kubwezeretsa kashiamu m'matumbo, omwe amachotsedwa kudzera mu impso.
Kuperewera kwa vitaminiyi kumawonekera mwa akuluakulu monga osteomalacia (kufewetsa kwa mafupa) kapena osteoporosis. Osteomalacia imayambitsa kusalimba kwa mafupa komanso kufooka kwa minofu. Osteoporosis ndi matenda ofala kwambiri a mafupa pakati pa amayi omwe ali ndi postmenopausal ndi amuna akuluakulu.
2. Kuchepetsa chiopsezo cha chimfine
Kafukufuku wasonyeza kuti ana omwe amapatsidwa mayunitsi 1200 a vitamini D patsiku kwa miyezi inayi m'nyengo yozizira anali ndi chiopsezo chochepera 4% chotenga kachilombo ka chimfine.
3. Kuchepetsa chiopsezo chokhala ndi matenda a shuga
Kafukufuku wasonyezanso mgwirizano wosiyana pakati pa kuchuluka kwa vitamini D m'thupi komanso kuopsa kwa matenda a shuga. Kwa anthu odwala matenda a shuga, kuchepa kwa vitamini D m'thupi kumatha kusokoneza katulutsidwe ka insulini komanso kulolerana ndi shuga. Mu kafukufuku wina, makanda omwe amalandila mayunitsi 2000 a vitamini patsiku anali ndi chiopsezo chochepa cha 88% chokhala ndi matenda a shuga asanakwanitse zaka 32.
4. Ana athanzi
Mavitamini otsika a vitamini D amalumikizidwa ndi chiopsezo chachikulu komanso kuopsa kwa matenda aatopic aubwana ndi matenda osagwirizana nawo, kuphatikiza mphumu, atopic dermatitis, ndi chikanga. Vitamini D imatha kukulitsa zotsatira zotsutsana ndi zotupa za glucocorticoids, zomwe zimapangitsa kuti zikhale zothandiza kwambiri ngati chithandizo chothandizira anthu omwe ali ndi mphumu yolimbana ndi steroid.
5. Mimba yabwino
Amayi oyembekezera omwe ali ndi vuto la vitamini D amakhala pachiwopsezo chachikulu chotenga preeclampsia ndipo amafunikira kuchitidwa opaleshoni. Kuchepa kwa vitaminiyu kumalumikizidwanso ndi matenda a shuga a gestational ndi bacterial vaginosis mwa amayi apakati. Ndikofunikiranso kuzindikira kuti kuchuluka kwa vitamini D pa nthawi yomwe ali ndi pakati kumalumikizidwa ndi chiwopsezo chowonjezereka chokhala ndi ziwengo m'zaka ziwiri zoyambirira za moyo.
6. Kupewa khansa
Vitamini D ndiyofunikira kwambiri pakuwongolera kukula kwa maselo komanso kulumikizana pakati pa maselo. Kafukufuku wina wasonyeza kuti calcitriol (mahomoni a vitamini D) amatha kuchepetsa kukula kwa khansa mwa kuchepetsa kukula ndi kukula kwa mitsempha yatsopano ya mitsempha ya khansa, kuonjezera imfa ya maselo a khansa, ndi kuchepetsa kufalikira kwa maselo. Vitamini D imakhudza majini aumunthu opitilira 200 omwe amatha kusokonezeka ngati mulibe vitamini D wokwanira.
Kuperewera kwa Vitamini D kumalumikizidwanso ndi chiopsezo chowonjezereka cha matenda a mtima, matenda oopsa, multiple sclerosis, autism, matenda a Alzheimer, nyamakazi, mphumu, ndi chimfine cha nkhumba.
Kudyetsedwa kovomerezeka kwa Vitamini D
Kudya kwa vitamini D kungayesedwe m'njira ziwiri: mu ma micrograms (mcg) ndi mayunitsi apadziko lonse (IU). Microgram imodzi ya vitamini ndi yofanana ndi 40 IU.
Mlingo wovomerezeka wa vitamini D udasinthidwa ndi US Institute mu 2010 ndipo pano ndi motere:
Makanda a miyezi 0-12: 400 IU (10 mcg) Ana a zaka 1-18: 600 IU (15 mcg) Akuluakulu osakwana zaka 70: 600 IU (15 mcg) Akuluakulu azaka 70: 800 IU (20 mcg) Amayi apakati kapena akuyamwitsa : IU (600 mcg)
Kulephera kwa Vitamini D
Khungu lakuda kwambiri komanso kugwiritsa ntchito mafuta oteteza ku dzuwa kumachepetsa mphamvu ya thupi kutengera kuwala kwa ultraviolet kuchokera kudzuwa kuti ipange vitamini D. Mwachitsanzo, mafuta oteteza dzuwa okhala ndi SPF 30 amachepetsa mphamvu ya thupi yopanga vitamini ndi 95%. Kuti muyambe kupanga vitamini D, khungu liyenera kutetezedwa ndi dzuwa osati kuvala zovala.
Anthu amene amakhala kumpoto kapena m’madera okhala ndi kuipitsidwa kwambiri, amene amagwira ntchito usiku, kapena amene amakhala m’nyumba tsiku lonse, ayenera kuwonjezera kumwa vitamini D ngati n’kotheka, makamaka kudzera m’chakudya. Mutha kumwa zowonjezera za vitamini D, koma ndibwino kuti mupeze mavitamini ndi michere yanu yonse kudzera muzinthu zachilengedwe.
Zizindikiro za kusowa kwa vitamini D:
- Kudwala pafupipafupi - Kupweteka kwa mafupa ndi msana - Kukhumudwa - Kuchira pang'onopang'ono kwa mabala - Kutayika tsitsi - Kupweteka kwa minofu
Ngati kusowa kwa vitamini D kukupitirirabe kwa nthawi yayitali, kungayambitse mavuto awa:
- Kunenepa kwambiri - Matenda a shuga - Kuthamanga kwa magazi - Kukhumudwa - Fibromyalgia (kupweteka kwa minofu ndi mafupa) - Matenda otopa kwambiri - Osteoporosis - Matenda a Neurodegenerative monga matenda a Alzheimer's
Kuperewera kwa vitamini D kungathandizenso kuti mitundu ina ya khansa iyambe, makamaka khansa ya m’mawere, prostate, ndi m’matumbo.
Zomera za Vitamini D
Magwero ambiri a vitamini D ndi dzuwa. Komabe, mavitamini ambiri amapezeka muzinthu zanyama monga mafuta a nsomba ndi nsomba zamafuta. Kuphatikiza pazakudya zanyama, vitamini D imatha kupezeka muzakudya zina zamasamba:
- Bowa wa Maitake, chanterelles, morels, shiitake, bowa wa oyster, portobello
- Mbatata zophikidwa ndi batala ndi mkaka
- Champignons
Vitamini D wambiri
Malire apamwamba a vitamini D ndi 4000 IU patsiku. Komabe, National Institutes of Health yati kuopsa kwa vitamini D sikutheka ndi kudya tsiku lililonse mpaka 10000 IU ya vitamini D patsiku.
Kuchuluka kwa vitamini D (hypervitaminosis D) kumatha kupangitsa mafupa kukhala olimba kwambiri komanso kuuma kwa mitsempha yamagazi, impso, mapapo, ndi mtima. Zizindikiro zodziwika bwino za hypervitaminosis D ndi mutu komanso nseru, koma zimathanso kukhala ndi njala, pakamwa pouma, kukoma kwachitsulo, kusanza, kudzimbidwa, komanso kutsekula m'mimba.
Ndi bwino kusankha magwero achilengedwe a vitamini D. Koma ngati mukusankha chowonjezera, fufuzani mosamala za mtundu wa zinyama (ngati ndinu wamasamba kapena zamasamba), zopangira, mankhwala, ndi ndemanga za mankhwala.