vitamini D

Zothandiza katundu ndi mphamvu yake pa thupi

Vitamini D yatsimikiziridwa kuti ili ndi maubwino omveka bwino azaumoyo, malinga ndi European Food Safety Committee. Zina mwa zotsatira zabwino za kugwiritsidwa ntchito kwake zimawonedwa:

• kukula kwabwino kwa mafupa ndi mano mwa makanda ndi ana;
• kukhalabe mano ndi mafupa;
• kugwira ntchito bwino kwa chitetezo cha mthupi komanso kuyankha kwabwino kwa chitetezo chamthupi;
• Kuchepetsa chiopsezo chakugwa, komwe nthawi zambiri kumayambitsa kusweka, makamaka kwa anthu opitilira 60;
• mayamwidwe abwinobwino ndi kashiamu ndi phosphorous mu thupi, kusamalira kashiamu wamba m'magazi;
• magawano abwinobwino am'magulu.

M'malo mwake, vitamini D ndi prohormone ndipo ilibe zochitika zachilengedwe zokha. Pokhapokha atakumana ndi kagayidwe kachakudya (koyamba kukhala 25 (OH) D.₃ m'chiwindi, kenako 1a, 25 (OH)₂D₃ ndi 24R, 25 (OH)₂D₃ Impso) amatulutsa mamolekyulu yogwira. Zonsezi, pafupifupi 37 mavitamini D3 metabolites apatulidwa ndipo amafotokozedwa zamagetsi.

Metabolite yogwira ya vitamini D (calcitriol) imagwira ntchito zake mwachilengedwe pomanga ndi vitamini D zolandilira, zomwe zimapezeka kwambiri m'maselo ena. Kulumikizana kumeneku kumathandizira kuti mavitamini D amalandire ngati chinthu chomwe chimasinthira mawonekedwe amtundu wanyamula mapuloteni (monga TRPV6 ndi calbindin) omwe amakhudzidwa ndi kuyamwa kwa calcium m'matumbo. Vitamini D receptor ndi ya banja lapamwamba kwambiri la ma receptors a nyukiliya a steroid ndi mahomoni a chithokomiro ndipo amapezeka m'maselo a ziwalo zambiri - ubongo, mtima, khungu, gonads, prostate ndi mammary glands. Kuthandiza kwa vitamini D receptor m'maselo am'matumbo, mafupa, impso ndi parathyroid gland kumapangitsa kuti calcium ndi phosphorous zisungidwe m'magazi (mothandizidwa ndi mahomoni a parathyroid ndi calcitonin), komanso kukonza mafupa abwinobwino kapangidwe kake.

Zinthu zofunika kwambiri pa njira ya vitamini D endocrine ndi:

1. 1 kutembenuza kwa 7-dehydrocholesterol ku vitamini D.₃ kapena kudya vitamini D₂;
2. 2 vitamini D kagayidwe kake₃ mu kuphika mpaka 25 (OH) D₃ - mawonekedwe akulu a vitamini D akuyenda m'magazi;
3. Ntchito ya 3 ya impso monga zotupa za endocrine zama metabolism za 25 (OH) D.₃ ndikusintha kukhala ma metabolites awiri a dihydroxylated a vitamini D - 1a, 25 (OH)₂D₃ ndi 24R, 25 (OH)₂D₃;
4. Kusinthasintha kwa 4 kwa ma metabolites kumatumba am'mimba mwa plasma womanga protein protein D;
5. 5 zomwe ma metabolites omwe ali pamwambapa ali ndi zolandilira zomwe zimapezeka m'maselo am'magazi ofanana, ndikutsatiridwa ndi mayankho achilengedwe (genomic and direct).

Kuyanjana ndi zinthu zina

Thupi lathu ndi njira yamagetsi yovuta kwambiri. Momwe mavitamini ndi michere imagwirizanirana ndi yolumikizana ndipo zimadalira pazinthu zambiri. Mphamvu yomwe vitamini D imatulutsa mthupi lathu imakhudzana mwachindunji ndi kuchuluka kwa mavitamini ndi michere ina yotchedwa cofactors. Pali ochita izi, koma zofunika kwambiri ndi awa:

• : Ntchito imodzi yofunika kwambiri ya vitamini D ndikukhazikika kwa calcium m'thupi. Ndicho chifukwa chake kuyamwa kwakukulu kwa calcium kumachitika pokhapokha ngati pali vitamini D wokwanira mthupi.
• : chiwalo chilichonse m'thupi lathu chimafunikira magnesium kuti igwire bwino ntchito yake, komanso kuti isinthe chakudya kukhala mphamvu. Magnesium imathandizira thupi kuyamwa mavitamini ndi michere monga calcium, phosphorus, sodium, potaziyamu, ndi vitamini D. Magnesium itha kupezeka pazakudya monga mtedza, mbewu, ndi mbewu zonse.
• : thupi lathu limafunikira machiritso a mabala (kuonetsetsa kuti magazi aundana) komanso kuti mafupa akhale athanzi. Vitamini D ndi K amagwira ntchito limodzi kulimbitsa mafupa ndikukula bwino. Vitamini K amapezeka mu zakudya monga kale, sipinachi, chiwindi, ndi tchizi wolimba.
• : Zimatithandiza kulimbana ndi matenda, kupanga maselo atsopano, kukula ndikukula, komanso kuyamwa mafuta, chakudya ndi zomanga thupi. Nthaka imathandiza kuti vitamini D ilowe m'matumba am'matumbo komanso imathandizira kunyamula calcium kumafupa. Zinc yambiri imapezeka, komanso masamba ndi mbewu.
• : thupi lathu limafunikira pang'ono, komabe, limagwira gawo lofunikira pakapangidwe kazinthu zambiri, kuphatikiza vitamini D. Boron imapezeka muzakudya monga batala la mtedza, vinyo, zoumba, komanso masamba ena obiriwira.
• : Pamodzi ndi vitamini D, Retinol ndi beta-carotene zimathandiza kuti "ma code a ma genetic" agwire ntchito. Ngati thupi lilibe vitamini A, vitamini D sangagwire bwino ntchito. Vitamini A itha kupezeka kuchokera ku, mango, chiwindi, batala, tchizi, ndi mkaka. Tiyenera kukumbukira kuti vitamini A imasungunuka mafuta, chifukwa chake ikamachokera ku ndiwo zamasamba, iyenera kuphatikizidwa ndi zakudya zosiyanasiyana zamafuta. Mwanjira imeneyi titha kupeza chakudya chochuluka.

Zakudya zopatsa thanzi zophatikiza ndi vitamini D

Kuphatikiza kwa vitamini D ndi calcium kumawerengedwa kuti ndi kopindulitsa kwambiri. Thupi lathu limafunikira vitamini kuti litenge kashiamu, yemwe ndi wofunikira pamafupa athu. Zogulitsa zabwino pankhaniyi zitha kukhala, mwachitsanzo:

• nsomba zokazinga ndi zopepuka zopindika kale;
• omelet ndi broccoli ndi tchizi;
• sangweji ndi tuna ndi tchizi pa mkate wonse wambewu.

Vitamini D imatha kukhala yopindulitsa kuphatikiza ndi magnesium, mwachitsanzo, kudya sardines ndi sipinachi. Kuphatikizaku kungachepetse chiopsezo cha matenda amtima ndi khansa yam'matumbo.

Zachidziwikire, ndibwino kupeza mavitamini oyenera kuchokera pachakudya ndikuwononga nthawi yayitali mumlengalenga, kulola khungu kutulutsa vitamini D. Kugwiritsa ntchito mavitamini m'mapiritsi sikothandiza nthawi zonse, dotolo amatha kudziwa kutalika kwa izi kapena izi ndizofunikira mthupi lathu. Kudya mavitamini olakwika nthawi zambiri kumatha kutipweteka ndipo kumayambitsa matenda ena.

Gwiritsani ntchito mankhwala

Vitamini D ndiyofunikira pakukhazikitsa kuyamwa ndi kuchuluka kwa calcium ndi phosphorous mchere m'thupi. Imathandizanso pakusamalira mafupa oyenera. Kuyenda tsiku lotentha ndi njira yosavuta, yodalirika kwa ambiri a ife kuti tipeze vitamini timafunikira. Mukawunikiridwa ndi dzuwa kumaso, mikono, mapewa ndi miyendo kamodzi kapena kawiri pamlungu, khungu limatulutsa vitamini wokwanira. Nthawi yowonekera imadalira zaka, mtundu wa khungu, nyengo, tsiku. Ndizodabwitsa kuti malo ogulitsira vitamini D amathanso kudzazidwanso ndi dzuwa. Masiku asanu ndi limodzi okha owonera dzuwa amatha kulipira masiku 6 opanda dzuwa. Mafuta osungira thupi lathu amakhala ngati nkhokwe ya vitamini, yomwe imatulutsidwa pang'onopang'ono pakakhala cheza cha ultraviolet.

Komabe, kuchepa kwa vitamini D kumakhala kofala kwambiri kuposa momwe munthu angaganizire. Anthu okhala kumpoto chakumtunda ali pachiwopsezo chachikulu. Koma zimatha kuchitika ngakhale nyengo yotentha, popeza nzika zakumwera zimathera nthawi yochuluka m'nyumba ndikugwiritsa ntchito zoteteza ku dzuwa kuti zisawonongeke kwambiri ndi dzuwa. Kuphatikiza apo, kuchepa nthawi zambiri kumachitika mwa anthu achikulire.

Vitamini D monga mankhwala amalembedwa ngati izi:

1. 1 yokhala ndi phosphorous yochepa m'magazi chifukwa cha matenda obadwa nawo (achibale a hypophosphatemia). Kutenga vitamini D pamodzi ndi phosphate zowonjezera ndikothandiza kuthana ndi zovuta zamafupa mwa anthu omwe ali ndi magazi ochepa a phosphate;
2. 2 yokhala ndi phosphates yotsika ndi matenda a Fanconi;
3. 3 yokhala ndi calcium yocheperako m'magazi chifukwa cha mahomoni ochepa a parathyroid. Poterepa, vitamini D amatengedwa pakamwa;
4. Kutenga vitamini D (cholecalciferol) ndikofunikira pochiza osteomalacia (kufewetsa mafupa), kuphatikiza omwe amayambitsidwa ndi matenda a chiwindi. Kuphatikiza apo, ergocalciferol itha kuthandizanso ndi osteomalacia chifukwa cha mankhwala ena kapena mayamwidwe oyipa amatumbo;
5. 5… Nthawi zina, kugwiritsa ntchito vitamini D pamodzi ndi mankhwala okhala ndi corticosteroids ndi mankhwala othandiza kwambiri a psoriasis;
6. 6 ndi aimpso osteodystrophy. Vitamini D supplementation imalepheretsa kutayika kwa mafupa mwa anthu omwe ali ndi impso kulephera;
7. 7 ma rickets. Vitamini D imagwiritsidwa ntchito popewera ndi kuchiza ma rickets. Anthu omwe ali ndi vuto la impso ayenera kugwiritsa ntchito mavitamini - calcitriol;
8. 8 mukamamwa corticosteroids. Pali umboni woti vitamini D kuphatikiza calcium imapangitsa kuti mafupa azikhala ochepa mwa anthu omwe amatenga corticosteroids;
9. 9 kufooka kwa mafupa. Vitamini D amakhulupirira kuti₃ amateteza kufooka kwa mafupa ndi kufooka kwa mafupa mu kufooka kwa mafupa.

Kafukufuku wina akuwonetsa kuti kupeza vitamini D wokwanira kumachepetsa chiopsezo cha mitundu ina ya khansa… Mwachitsanzo, zinawonedwa kuti mwa amuna omwe amamwa mavitamini ochuluka kwambiri, chiopsezo cha khansa ya m'matumbo chidachepetsedwa ndi 29% poyerekeza ndi amuna omwe ali ndi vuto lochepa la 25 (OH) D m'magazi (ophunzirira oposa 120 amuna chikwi kwa zaka zisanu). Kafukufuku wina adatsimikiza kuti azimayi omwe amawonetsedwa ndi dzuwa komanso kudya zowonjezera mavitamini D amakhala ndi chiopsezo chochepa cha khansa ya m'mawere atatha zaka 20.

Pali umboni woti vitamini D ikhoza kuchepetsa ngozi matenda oponderezedwamomwe thupi limatulutsa chitetezo chamthupi pamagulu ake. Anapeza vitamini D₃ imayankha mayankho omwe amadzichititsa okha omwe amalumikizana ndi ma cell a chitetezo ("T cell"), kuti mayankho amadzimadzi achepetse. Izi ndi matenda monga mtundu 1, kufalikira ndi nyamakazi.

Kafukufuku wa Epidemiological ndi zamankhwala akuwonetsa kuyanjana pakati pa kuchuluka kwamagazi a 25 (OH) D ndikuchepetsa kuthamanga kwa magazi, kuwonetsa kuti 25 (OH) D ichepetsa kuchepa kwa renin, kumachita gawo lalikulu malamulo a kuthamanga kwa magazi.

Mavitamini otsika a vitamini D amatha kukulitsa mwayi wamatenda. Umboni woyambirira ukuwonetsa kuti vitamini D itha kukhala yothandizira pochiza matendawa.

Mitundu ya mavitamini D

Vitamini D mu mawonekedwe amtundu amatha kupezeka m'njira zosiyanasiyana - mwa mawonekedwe a madontho, mowa ndi njira zamafuta, mayankho a jakisoni, makapisozi, zokha komanso kuphatikiza zinthu zina zopindulitsa. Mwachitsanzo, pali ma multivitamini monga:

• cholecalciferol ndi calcium carbonate (kuphatikiza kodziwika kwambiri kwa calcium ndi vitamini D);
• alfacalcidol ndi calcium carbonate (vitamini D3 ndi calcium);
• calcium carbonate, calciferol, magnesium oxide, zinc oxide, oxide yamkuwa, manganese sulphate ndi sodium borate;
• calcium carbonate, cholecalciferol, magnesium hydroxide, zinc sulphate heptahydrate;
• calcium, vitamini C, cholecalciferol;
• ndi zina zowonjezera.

Vitamini D amapezeka muzowonjezera komanso zakudya zolimbitsa thupi m'njira ziwiri: D.₂ (kutchfuneralhome) ndi D₃ (kutchfuneralhome). Mwakuthupi, zimasiyana pokhapokha pakapangidwe kake ka molekyulu. Vitamini D.₂ Wopangidwa ndi ultraviolet walitsa kuchokera ku ergosterol, ndi vitamini D₃ - powunikira 7-dehydrocholesterol kuchokera ku lanolin ndikusintha kwa cholesterol m'mafuta. Mitundu iwiriyi imadziwika kuti ndiyofanana kutengera kuthekera kwawo kuchiritsa ma rickets, ndipo njira zambiri zomwe zimakhudzidwa ndi kagayidwe kake ka vitamini D₂ ndi vitamini D₃ ndi ofanana. Mitundu yonseyi imakulitsa milingo 25 (OH) D. Palibe zomwe zanenedwa pazokhudza mitundu iwiri ya mavitamini D. Kusiyana komwe kumakhalapo ndikugwiritsa ntchito mavitamini ochulukirapo, pankhani iyi vitamini D₃ imagwira ntchito kwambiri.

Mlingo wotsatira wa vitamini D waphunziridwa mu maphunziro asayansi:

• kupewa kufooka kwa mafupa ndi mafupa - maulamuliro a 400-1000 apadziko lonse lapansi;
• kupewa kugwa - vitamini-800 IU wa vitamini D kuphatikiza 1000 mg ya calcium tsiku;
• kupewa multiple sclerosis - kudya kwakanthawi kochepa kwa 400 IU patsiku, makamaka ngati multivitamin;
• popewa mitundu yonse ya khansa - 1400-1500 mg ya calcium patsiku, kuphatikiza 1100 IU wa vitamini D₃ (makamaka kwa azimayi panthawi yomwe akusamba);
• chifukwa cha kupweteka kwa minofu ndikumwa mankhwala omwe amatchedwa statins: vitamini D₂ kapena D₃, 400 IU patsiku.

Zowonjezera zambiri zimakhala ndi vitamini D. 400 IU (10 mcg) vitamini D.

Kugwiritsa ntchito vitamini D mu mankhwala achikhalidwe

Mankhwala achikhalidwe akhala akuyamikira zakudya zokhala ndi vitamini D. Ndi iwo, pali maphikidwe ambiri omwe amagwiritsidwa ntchito pochiza matenda ena. Othandiza kwambiri mwa iwo:

• kudya mafuta a nsomba (zonse mu kapisozi kapenanso mawonekedwe achilengedwe - mwa kudya 300 g / sabata la nsomba zamafuta): kupewa matenda oopsa, arrhythmia, khansa ya m'mawere, kukhala ndi thupi lolemera, kuchokera ku psoriasis komanso kuteteza mapapo mukasuta, liti, kukhumudwa ndi kupsinjika, njira zotupa. Chinsinsi cha mafuta kwa pruritus, psoriasis, herpetic dermatitis: supuni 1 ya elecampane, supuni 2 zamafuta a nsomba, supuni 2 za mafuta anyama omveka.
• kugwiritsa ntchito mazira a nkhuku: yolk yai yaiwisi imathandiza kutopa ndi kutopa (mwachitsanzo, chisakanizo cha gelatin ufa ndi dzira laiwisi wosungunuka m'madzi 100m amagwiritsidwa ntchito; chakumwa chopangidwa ndi mkaka wofunda, yolk yaiwisi ya nkhuku ndi shuga). Mukatsokomola, gwiritsani ntchito mitundu iwiri yosakanikirana, ma supuni 2, supuni 2 ya ufa ndi supuni 1 za uchi. Kuphatikiza apo, pali maphikidwe angapo ochizira matenda osiyanasiyana am'mimba. Mwachitsanzo, ngati pamakhala zosasangalatsa m'chiwindi, maphikidwe amtundu wa anthu amalimbikitsa kumwa ma yolks mazira awiri omenyedwa, kumwa 2 ml ya madzi amchere komanso kugwiritsa ntchito pedi yotentha yotentha kumanja kwa maola awiri. Palinso maphikidwe okhala ndi zigamba za mazira. Mwachitsanzo, ndi nthenda yayikulu yam'mimba ndi matumbo, acidity, kapena, maphikidwe amtundu wa anthu amalangizidwa kutenga theka la supuni ya tchipisi cha mazira m'mawa wopanda kanthu m'mimba. Ndipo kuti muchepetse kupangika kwamiyala, mutha kugwiritsa ntchito mchere wa calcium wa citric acid (dzira la ufa wa dzira limatsanulidwa ndi mandimu, vinyo kapena viniga wa apulo cider, wothiridwa mpaka utasungunuka, kapena madontho 2-100 a mandimu amathiridwa pa 2 supuni ya ufa wa dzira). Kulowetsedwa kwa zipolopolo za dzira ndi citric acid kumawerengedwanso kuti ndi njira yothandiza yothandizira nyamakazi. Ndi sciatica, amalangizidwa kuti pakani msana ndi chisakanizo cha mazira yaiwisi ndi viniga. Mazira aiwisi amawerengedwa ngati mankhwala abwino a psoriasis, yolks yaiwisi (1 magalamu) amaphatikizidwa ndi phula la birch (2 magalamu) ndi heavy cream. Ikani mafuta kuchokera ku mazira a mwana wamkazi wokazinga wophika mazira.
• mkaka, Wolemera vitamini D - iyi ndi nkhokwe yonse ya maphikidwe amtundu wa matenda osiyanasiyana. Mwachitsanzo, mkaka wa mbuzi umathandiza ndi malungo, kutupa, kumenyedwa m'mimba, kupuma movutikira, matenda apakhungu, chifuwa, chifuwa chachikulu, matenda amitsempha amisempha, kwamikodzo, chifuwa, ndi zina zambiri. Ndi mutu wopweteka, amalangizidwa kumwa magalamu 200 a mkaka wa mbuzi ndi grated viburnum zipatso ndi shuga. Pofuna kuchiza pyelonephritis, maphikidwe amtundu amalangizidwa kuti azidya mkaka ndi peel peel. Ndikutopa ndi asthenia, mutha kugwiritsa ntchito oat msuzi mu mkaka (simmer 1 oatmeal mu uvuni ndi magalasi 4 a mkaka kwa maola 3-4 kutentha pang'ono). Ndi kutupa kwa impso, mutha kugwiritsa ntchito kulowetsedwa kwa masamba a birch ndi mkaka. Ndikulimbikitsanso kuti mutenge mkaka wa horsetail mumkaka chifukwa cha kutupa kwamikodzo ndi edema. Mkaka wokhala ndi timbewu tonunkhira udzathandiza kuthetsa matenda a mphumu. Kwa kupweteka kwa mutu waching'alang'ala, kusakaniza mkaka wowira ndi dzira latsopanoli kumagwiritsidwa ntchito masiku angapo - sabata limodzi. Pofuna kuchepetsa acidity, phala la maungu lophika mkaka ndilothandiza. Ngati madera omwe akhudzidwawo anyowa, mafuta ndi decoction a 600 ml ya mkaka wokhala ndi magalamu 100 a mbewu zakuda zakuda ndi magalamu 100 a hemp (mutha kugwiritsanso ntchito ma compress 2 hours). Kwa chikanga chowuma, kugwiritsa ntchito kumagwiritsidwa ntchito kuchokera ku decoction ya magalamu 50 a masamba atsopano a burdock mu 500 ml ya mkaka.
• batala Gwiritsani ntchito, mwachitsanzo, zilonda zam'mimba - mawonekedwe amafuta ochokera ku 1 gawo la ufa wouma wouma, magawo anayi amafuta ndi magawo anayi a uchi.

Vitamini D mu kafukufuku waposachedwa wasayansi

Zapezeka kuti kumwa vitamini D wochuluka kwa miyezi inayi kumachedwetsa kuuma kwa mitsempha mwa achinyamata onenepa kwambiri. Makoma olimba a mitsempha ndi chizindikiro cha matenda ambiri amtima wakupha, ndipo kuchepa kwa vitamini D kumawoneka ngati chinthu chachikulu chomwe chimathandizira. Malinga ndi kafukufuku wochokera ku Georgia Medical Institute, USA, mavitamini (4000 IU patsiku, m'malo mwa 400-600 IU) adawonetsedwa kuti achepetse kuuma kwa mitsempha ndi 10,4% m'miyezi 4.

Vitamini D supplementation itha kuthandiza kuthetsa matumbo opweteka, malinga ndi kafukufuku waposachedwa ndi asayansi aku University of Sheffield, department of Oncology and Metabolism.

Zotsatira zamayesero azachipatala, zomwe zidasindikizidwa mu nyuzipepala ya American Osteopathic Association, zikuwonetsa kuti pafupifupi anthu wani biliyoni padziko lapansi atha kukhala ndi vuto lokwanira kapena losakwanira la vitamini D chifukwa cha matenda osachiritsika komanso kugwiritsa ntchito mafuta oteteza ku dzuwa nthawi zonse.

Mavitamini otsika a ana akhanda akhala akuphatikizidwa ndi mwayi wochulukirapo wa matenda a autism kwa ana azaka zitatu, malinga ndi kafukufuku waposachedwa wofalitsidwa munyuzipepala ya Bone and Minerals Research.

Kukhala ndi mavitamini D okwanira kumathandiza kupewa kuyambika kwa matenda ena otupa, monga nyamakazi, malinga ndi ofufuza a University of Birmingham.

Kupeza vitamini D wokwanira kuyambira ali wakhanda komanso kuubwana kumachepetsa chiopsezo chotenga chitetezo chazokha kuzilumba za Langerhans (magulu am'magazi, makamaka mchira wa kapamba) okhala ndi chiopsezo chowonjezeka cha majini amtundu wa 1 shuga.

Vitamini D supplementation imathandiza kuteteza kumatenda opatsirana komanso fuluwenza, malinga ndi kafukufuku wa Queen Mary University of London (QMUL).

Kugwiritsa ntchito vitamini D mu cosmetology

Vitamini D itha kugwiritsidwa ntchito mumaphikidwe osiyanasiyana apakhungu ndi tsitsi. Amadyetsa khungu ndi tsitsi, amawapatsa mphamvu ndikutuluka, komanso amakonzanso. Tikukuwonetsani maphikidwe otsatirawa:

• Maski mafuta a nsomba… Masks awa ndi oyenera khungu lokalamba, makamaka khungu louma. Mafuta a nsomba amayenda bwino: Mwachitsanzo, chisakanizo cha supuni 1 ya yisiti, zonona zonona mafuta, supuni 1 yamafuta a nsomba ndi uchi ndi othandiza. Chigoba ichi chiyenera choyamba kuikidwa m'madzi osamba m'madzi otentha mpaka njira yoyatsira itayamba, kenako yesani ndikugwiritsa ntchito pankhope kwa mphindi 10. Muthanso kugwiritsa ntchito mafuta osakanikirana ndi uchi (supuni 1 iliyonse, ndikuwonjezera supuni 1 yamadzi owiritsa) - chigoba chotere pakatha mphindi 10-12 chimathandizira kukonza makwinya ndikuwongolera khungu. Chinsinsi china chothandizira chigoba cha mafuta a nsomba, chomwe chili choyenera mitundu yonse ya khungu, chimapatsa kutsitsimuka komanso kukongola. Pachigoba choterocho, muyenera kusakaniza supuni 1 ya ufa wa eggshell, supuni 1 ya mafuta a nsomba, 1 dzira yolk, supuni 2 za uchi wa mpiru ndi theka la magalasi owira. Chigoba chimagwiritsidwa ntchito pankhope ndi kutentha, pambuyo pa mphindi 10-15, kutsukidwa ndi madzi ozizira.
• Zophika mazira… Masks awa ndi otchuka komanso othandiza kwa mibadwo yonse ndi mitundu ya khungu. Mwachitsanzo, pakhungu lokalamba, chigoba chopaka ndi supuni 1 ya peel wouma wosweka, yolk 1 dzira ndi supuni 1 yamafuta ndizoyenera. Kwa mtundu uliwonse wa khungu, chigoba chopatsa thanzi komanso chotsuka cha mapuloteni awiri, supuni 2 ya uchi, theka supuni ya mafuta amondi ndi supuni 1 za oatmeal ndizoyenera. Pakhungu louma, lokalamba, mutha kugwiritsa ntchito chigoba cha supuni 2 ya puree, 1 yolk, kirimu wowawasa ndi uchi. Kuti muchotse makwinya, chigoba cha 1 yolk, supuni 1 yamafuta azitsamba ndi supuni 1 ya madzi a aloe (omwe amasungidwa m'firiji kwamasabata awiri) ndioyenera. Kusamalira khungu lamafuta ndikukhwimitsa pores, chigoba ndichabwino, chomwe chimaphatikizapo supuni 1, theka supuni ya tiyi ya uchi wamadzi ndi dzira limodzi. Chovala choyera pamtundu uliwonse wa khungu chimakhala ndi theka la kapu ya madzi a karoti, supuni 2 ya wowuma wa mbatata ndi theka la yolk yaiwisi, yomwe imagwiritsidwa ntchito kwa mphindi 2 ndikusambitsidwa mosiyana - nthawi zina ndimadzi ozizira kapena otentha.
• Masks a tsitsi ndi scalp okhala ndi vitamini D… Masks otere nthawi zambiri amakhala ndi dzira kapena dzira yolk. Mwachitsanzo, chigoba chimagwiritsidwa ntchito pakukula kwa tsitsi, komwe kumaphatikizapo supuni 1 ya mandimu, supuni 1 ya madzi a anyezi ndi dzira limodzi la dzira - yogwiritsidwa kamodzi pa sabata kwa ola limodzi musanatsuke tsitsi lanu. Kwa tsitsi louma, chigoba chokhala ndi mazira awiri a mazira, supuni 1 za mafuta a burdock ndi supuni 1 ya calendula tincture ndi yoyenera. Chigoba chopatsa thanzi cha tsitsi lochepera - supuni 2 ya mafuta a burdock, dzira 2 yolk, supuni 2 ya uchi, supuni 1 ya madzi a anyezi ndi masupuni awiri a sopo wamadzi (ikani chigoba ichi ola limodzi kapena awiri musanatsuke tsitsi). Kulimbitsa mizu ya tsitsi ndikuchotsa ziphuphu, gwiritsani ntchito chigoba kuchokera pakulowetsedwa kwa supuni 1 ya masamba osweka, supuni 1 ya madzi ndi dzira yolk. Maski othandiza kuthana ndi tsitsi ndi chigoba cha sinamoni (dzira 1, supuni 2 ya mafuta a burdock, supuni 2 ya sinamoni wapansi ndi supuni 1 ya uchi; tsukani pambuyo mphindi 2) ndi chigoba ndi mafuta a mpendadzuwa (supuni 1 ya mafuta a mpendadzuwa ndi 2 yolk, kutsukidwa pambuyo mphindi 1). Chofunikiranso pakulimbitsa ndi kunyezimira tsitsi ndi chigoba chokhala ndi supuni 1 ya uchi, supuni 15 yamafuta a castor, yolk 1 ndi supuni 1 ya burandi. Kuti mubwezeretse tsitsi lowuma komanso lowonongeka, gwiritsani ntchito chigoba ndi ma 40 yolks, supuni 1 yamafuta a hazelnut ndi dontho la mafuta ofunikira a mandimu.

Kugwiritsa ntchito vitamini D pakuweta ziweto

Mosiyana ndi anthu, amphaka, agalu, makoswe, ndi nkhuku zimayenera kutenga vitamini D pachakudya, chifukwa khungu lawo silimatha kupanga lokha. Ntchito yake yayikulu mthupi la nyama ndikuchepetsa kukula kwa mafupa komanso kukula kwa mafupa, kuwongolera zotupa za parathyroid, chitetezo chokwanira, kagayidwe kazakudya zosiyanasiyana ndikuteteza ku khansa. Zatsimikiziridwa kudzera mu kafukufuku kuti agalu sangachiritsidwe ma rickets powayika ku radiation ya ultraviolet. Kukula bwino, kukula, kubereka, chakudya cha amphaka ndi agalu kuyeneranso kukhala ndi calcium ndi phosphorous yokwanira, yomwe imathandizira thupi kupanga vitamini D.

Komabe, chifukwa zakudya zachilengedwe zimakhala ndi mavitamini ochepa, zakudya zambiri zanyama zomwe zimakonzedwa kuti zizigulitsidwa zimalimbikitsidwa. Chifukwa chake, kuchepa kwa vitamini D kwa ziweto ndizosowa kwambiri. Nkhumba ndi zotchera sizifunikira kutenga vitamini kuchokera ku chakudya, bola ngati ziwonekere padzuwa kwa nthawi yokwanira. Mbalame zomwe zimawonetsedwa ndi cheza cha UV kwanthawi yayitali zimatha kupanga vitamini D, koma kuti akhale ndi thanzi lamatenda komanso chipolopolo cha dzira, mavitaminiwo ayenera kuperekedwa kudzera mu zakudya. Ponena za nyama zina, zomwe zimadya nyama, amakhulupirira kuti atha kupeza vitamini D wokwanira pakudya mafuta, magazi ndi chiwindi.

Gwiritsani ntchito pakupanga mbewu

Ngakhale kuwonjezera fetereza m'nthaka kumatha kukulitsa chomera, zowonjezera zowonjezera zakudya zomwe zimapangidwa kuti anthu azidya, monga calcium kapena vitamini D, amakhulupirira kuti sizithandiza kwenikweni. Zakudya zazikuluzikulu ndi nitrogen, phosphorous ndi potaziyamu. Maminera ena, monga calcium, amafunikira pang'ono, koma zomera zimagwiritsa ntchito calcium yamtundu wina kuchokera pazowonjezera. Chikhulupiriro chodziwika ndichakuti mbewu sizitenga vitamini D m'nthaka kapena m'madzi. Nthawi yomweyo, pali maphunziro odziyimira pawokha omwe akuwonetsa kuti kuwonjezera vitamini D m'madzi omwe madzi amathiriridwa kumathandizira kukula kwawo (momwe vitamini imathandizira mizu kuyamwa calcium).

Contraindications ndi kusamala

Zizindikiro Zakusowa kwa Vitamini D

Molekyu ya vitamini D ndiyokhazikika. Gawo laling'ono limawonongeka mukamaphika, ndipo mankhwalawo akawotchedwa nthawi yayitali, mavitamini amatayika kwambiri. Chifukwa chake, pamene mazira otentha, mwachitsanzo, 15% yatayika, mukazinga - 20%, ndipo mukaphika kwa mphindi 40, timataya 60% ya vitamini D.

Ntchito yayikulu ya vitamini D ndikusunga calcium homeostasis, yomwe ndiyofunikira pakukula, kukula, ndi kusamalira mafupa athanzi. Ndikusowa kwa vitamini D, ndizosatheka kupeza kuyamwa kwathunthu kwa calcium komanso kukwaniritsa zosowa za thupi. Vitamini D imafunika kuti calcium ituluke m'matumbo moyenera. Zizindikiro zakusowa kwa vitamini D nthawi zina zimakhala zovuta kuzizindikira ndipo zimaphatikizaponso kutopa komanso kupweteka. Anthu ena sawonetsa zizindikiro zilizonse. Komabe, pali zizindikilo zingapo zomwe zitha kuwonetsa kusowa kwa vitamini D mthupi:

• pafupipafupi matenda opatsirana;
• kupweteka kwa msana ndi mafupa;
• kukhumudwa;
• kuchiritsa kwa bala lalitali;
• kutayika tsitsi;
• kupweteka kwa minofu.

Ngati kusowa kwa vitamini D kukupitilira kwa nthawi yayitali, kungayambitse:

• ;
• shuga;
• matenda oopsa;
• fibromyalgia;
• matenda otopa;
• kufooka kwa mafupa;
• matenda osokoneza bongo monga.

Kuperewera kwa vitamini D kumatha kukhala chimodzi mwazifukwa zopangira mitundu ina ya khansa, makamaka khansa ya m'mawere, prostate ndi colon.

Zizindikiro za vitamini D wochulukirapo

Ngakhale supplementation ya vitamini D imapita popanda mavuto kwa anthu ambiri, nthawi zambiri bongo amapezeka. Izi zimatchedwa vitamini D kawopsedwe. Vitamini D poyizoni, pomwe itha kukhala yovulaza, imakonda kupezeka ngati mwatenga 40 IU patsiku kwa miyezi ingapo kapena kupitilira apo, kapena ngati mwamwa mlingo waukulu kwambiri.

Zowonjezera 25 (OH) D zitha kukhala ngati:

• amatenga zoposa 10 IU patsiku tsiku lililonse kwa miyezi 000 kapena kupitilira apo. Komabe, vitamini D kawopsedwe amatha kukula ngati mutenga 3 IU patsiku tsiku lililonse kwa miyezi 40 kapena kuposa;
• atenga zoposa 300 IU m'maola 000 apitawa.

Vitamini D imasungunuka mafuta, zomwe zikutanthauza kuti ndizovuta kuti thupi lizichotse ngati yayamwa kwambiri. Poterepa, chiwindi chimatulutsa mankhwala ochulukirapo otchedwa 25 (OH) D. Mlingo ukakhala waukulu kwambiri, kashiamu wambiri m'magazi amatha kukhala (hypercalcemia).

Zizindikiro za hypercalcemia ndi monga:

• kudwala;
• kusowa chakudya kapena kusowa kwa njala;
• kumva ludzu;
• pafupipafupi pokodza;
• kudzimbidwa kapena kutsegula m'mimba;
• kupweteka m'mimba;
• kufooka kwa minofu kapena kupweteka kwa minofu;
• kupweteka kwa mafupa;
• chisokonezo;
• kumva kutopa.

Mu matenda ena osowa, hypercalcemia imatha kukula ngakhale mavitamini D atakhala ochepa. Matendawa amaphatikizapo hyperparathyroidism, sarcoidosis, ndi matenda ena angapo osowa.

Vitamini D iyenera kutengedwa mosamala ndi matenda monga kutupa kwa granulomatous - m'matendawa, thupi sililamulira kuchuluka kwa vitamini D komwe limagwiritsa ntchito komanso mulingo wa calcium m'magazi womwe umafunika kusamalira. Matendawa ndi sarcoidosis, chifuwa chachikulu, khate, coccidioidomycosis, histoplasmosis, matenda amphaka, paracoccidioidomycosis, granuloma annular. Mu matendawa, vitamini D amapatsidwa ndi dokotala yekha ndipo amamutenga mosamalitsa moyang'aniridwa ndi azachipatala. Vitamini D amatengedwa mosamala kwambiri mu lymphoma.

Kuyanjana ndi mankhwala ena

Vitamini D othandizira amatha kulumikizana ndi mitundu ingapo ya mankhwala. Zitsanzo zochepa zikuwonetsedwa pansipa. Anthu omwe amamwa mankhwalawa pafupipafupi ayenera kukambirana za vitamini D zowonjezerapo ndi othandizira azaumoyo.

Mankhwala a Corticosteroid monga prednisone, opatsidwa kuti achepetse kutupa, amatha kuchepetsa kuyamwa kwa calcium ndikusokoneza kagayidwe kake ka vitamini D. Izi zitha kupititsa patsogolo kufooka kwa mafupa komanso kufooka kwa mafupa. Kuchepetsa thupi ndi kuchepetsa mafuta m'thupi kumachepetsa kuyamwa kwa vitamini D. Mankhwala omwe amaletsa kugwidwa kumawonjezera chiwindi kagayidwe ndikuchepetsa kuyamwa kwa calcium.

Werengani komanso za mavitamini ena: