Iwo 9 zviratidzo zvekushaikwa kwevhitamini D

Zvokudya zvakawanda zvakapfuma muvhitamini D: hove dzine mafuta, howa hwemusango, mazai, zvigadzirwa zvemukaka kana kunyange mafuta emuorivhi… rondedzero inoenderera ichienderera. Uye rombo rakanaka!

tinoda 10 micrograms pazuva pandiro dzedu: kudya kunoonekwa sezvisingabviri kuwanikwa neInstitute of Medicine, Food and Nutrition Board.

Usati wamhanyira kunopisa nezuva kana kumedza bhokisi rezvekuwedzera, tarisa kana uine zviratidzo zvekushomeka: hezvino iyo 9 zviratidzo zvekushaikwa kwevhitamini D !

1- mapfupa ako nezvipikiri zvapera simba

Vhitamini D inoderedza kugadzirwa kweparathyroid hormone, hormone inokonzera kugadzirisa kwemapfupa. Inodzivirirawo kuwedzeredza kugadziriswa kwemapfupa, chiitiko apo masero emapfupa anovandudza nokukurumidza.

Nokudaro, kusadya kwakakwana kwevhitamini D kunokonzera kuderera kwemapfupa, nokudaro kuderedza mapfupa uye kukurudzira osteoporosis. Kana iwe uchiwanzogara uchiputsika, kushomeka kungave chimwe chezvikonzero.

Vitamin D inoitawo basa rayo sechikafu chekubatsira calcium kusvika pachinangwa chayo. Zita diki revhitamini D zvakare Calciferol, kubva muchiLatin "inotakura calcium"!

Kana iwe usina kukwana, calcium haigoni kutamba basa rayo rekusimbisa zvipikiri: ivo vanobva vaparara uye vanoputsika pasina.

2- Muscular side, haisi muchimiro chakanaka

Historical anecdote of the day: muGreece yekare, Herodotus akakurudzira kunyura nezuva kuti asave nemhasuru “dzisina kusimba uye dzakapfava” uye maOlympians airarama zvinoenderana nemutinhiro wezuva.

Uye vaive vasingapenge: Vitamin D chinhu chakakosha chekuvaka chetsandanyama! Kuita uye tsandanyama saka zvinokanganiswa zvakananga nekudya kwevhitamini D kunopiwa kwavari. Izvi zvinonyanya kuitika kumakumbo ezasi.

Iko kuedza naizvozvo kunorwadza uye kuedza kune vanhu vanoshaya, uye kutsungirira kwavo kwakaderera. Iro basa remahomoni chairo iro rinotambwa nevhitamini D.

Chekupedzisira, zvidzidzo zvenguva pfupi yapfuura zvinoratidza kuti vhitamini D ine mhedzisiro pamhasuru padanho remamorekuru: mukuvapo kwayo, zvicherwa nemapuroteni zvinotenderera zviri nani mumuviri.

Kana makumbo ako achikukumbira kuti uvasiye wega mushure mokunge 2 ndege dzemasitepisi kana maminitsi gumi nemashanu ekufamba, iwe unogona kunge usina kukwana.

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3- Irritable bowel syndrome, unonyatsoziva…

Marwadzo emudumbu, kuzvimba, matambudziko ekufambisa… kana zvigumbu izvi uchizviziva, unogona kunge wakabatwa nechirwere chebowel syndrome, senge 20% yevanhu. Kushaikwa kwevhitamini D kune chekuita nei izvi?

Haisi chikonzero, asi mugumisiro! Vanhu vane chirwere chinoputika vane nguva yakaoma kutora mafuta. Nekudaro, vhitamini D inonyungudika chaizvo mumafuta aya isati yabatwa!

Hapana kugaya, hapana mafuta. Hapana mafuta, hapana vitamini. Hapana vhitamini… hapana vhitamini (tiri kudzokorora zvekare!).

4- Kugara kuneta uye kurara kwemasikati kunoita kuti hupenyu hwako huome

Izvo, iwe wakafungidzira zvishoma. Tinogara tichiudza vana kuti mavhitaminzi akanaka pakuita kuti zvinhu zviitwe! Muchokwadi, iko kuwirirana kwakanyatso kuratidzwa, zvidzidzo zvakati wandei zvinopupurira, asi nei uye sei zvinoita sekunge zvakaoma kujekesa.

Zvatinoziva: vhitamini D inoshanda pamasero ematishu enhengo dzakakosha, kudonha kwekudya kwese kwakajairika kana paine kushomeka.

Kana kurara kunonyanya kukosha pane kukuda iwe, uye une dambudziko rekuramba wakamuka zuva rose, iwe unogona kunge wakaderera pavhitamini D.

5- Pasinei nezvose izvi, haurare zvakanyanya!

Maiwe! kuneta hakurevi kuti ucharara zvakanaka. Kusarara, kurara kwakareruka, kufema kwehope kunogonawo kuve mhedzisiro yekushaikwa kwevhitamini D.

Iri zuva rekupedzisira rinoita basa rakakosha mukugadzirisa kutenderera kwekurara, saka iwe uchave nenguva yakaoma kuwana rhythm yenguva dzose uye kurara kunozorodza kana iwe ukanyimwa.

Zvinoenderana neongororo yakaitwa pavanhu makumi masere nevapfumbamwe, kukanganisa kunoonekwa pamatanho matatu: kunaka kwekurara, nguva yekurara (kushomeka = husiku hupfupi) uye nguva yekurara (ipfupi kune vanhu vane madhizaini 'D aive. zvakakwana).

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6- wakafuta

Inodzoka kune yedu "hapana mafuta, hapana vitamini D" nyaya. Muvanhu vane uremu, mafuta akawandisa anoteya vhitamini D.

Naizvozvo chekupedzisira chiripo mumuviri… asi kwete muropa! Inochengetwa zvisina kufanira nemafuta uye haina mhedzisiro inobatsira pamuviri.

Kana iwe wakafutisa kana kungova mafuta mashoma, unotora vhitamini D zvishoma uye unowanzo kutadza uku kupfuura vamwe.

7- Unodikitira zvakanyanya

Pane hukama huri pachena pakati pekudikitira zvakanyanya (uye dikita rehusiku), kazhinji mumutsipa kana mudehenya, uye kushaikwa kwevhitamini D. Maererano naJoseph Mercola, chiremba anoona nezvemishonga nemishonga yekuwedzera chikafu, chinongedzo ichi ndeichi:

Yakawanda yevhitamini D yatinotora haibvi mukudya kwedu asi kubva kuzuva (kusvika parizvino, hapana scoop). Kana tafumurwa, vhitamini D inogadzirwa pamusoro peganda redu uye inosanganiswa nedikita.

Pazvinonakidza ndezvekuti iyi vhitamini ine misikanzwa haina kuiswa ipapo ipapo: inogona kugara paganda redu kweanosvika maawa makumi mana nemasere uye inotorwa zvishoma nezvishoma.

Iyi nzira iri pedyo chaizvo nemazuva maviri apo dikita rinooma uye vitamini D inodzorerwa paganda redu (asi pasina kudikitira, inokurumidza zvikuru).

Dambudziko pane zvese izvi nderekuti mumazuva maviri, zvinhu zviri kuitika! tichageza kunyanya, uye panguva imwe chete tichionekana kune vhitamini yedu duku iyo yakanga yagara pakati pemapundu maviri.

8- immune system yako yatora zororo rakareba

Vitamin D inokurudzira basa re macrophages (akanaka masero anodya vanhu vakaipa) uye kugadzirwa kweanopesana nehutachiona peptides.

Unobata tsvina yose mumhepo here? Une nguva yakaoma here kurarama nekuchinja kwemwaka? Iwe une chirwere chisingaperi chekuzvimba here kana kuti allergies yakanyanya kunetsa mazuva ano?

Makorokoto, wahwina kadhi rako rekushaikwa kwekirabhu (tiri kunakidzwa, uchaona).

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9- Kushungurudzika kwakakumirira iwe

Mukuwedzera kumabasa ayo pamuviri, vhitamini D inonzi neurosteroid: ine basa rinokosha muuropi. Imwe yeaya mabasa makuru anoitika mukati menheyo system, iyo inosimudzira kugadzirwa kwemaurotransmitters maviri: dopamine uye serotonin.

Izvi zvinokuyeuchidza chimwe chinhu here? Wazviona! Ndiwo mahomoni emufaro, anotipa mufaro wehupenyu, kuseka kwakanaka uye kugutsikana. Kushaikwa padanho iri, kune rumwe rutivi, kunokonzera kuora mwoyo uye kusagadzikana kwemafungiro.

Saka zvinongori muropa kuve neblues kana mamiriro ekunze asina kunaka: zuva rakatinakira, uye isu tinozviziva! Kuramba wakavharirwa kwenguva yakareba kunotungamira kune chiitiko che "seasonal depression".

mhedziso

Vitamin D chinhu chakakosha chinoita kuti muviri ushande nemazvo pamatanho mazhinji. Zvishandiso zvaro zvakaita zvekuti zvakare iri munzira yekuchinja chikamu: ikozvino inonzi "yenhema vhitamini", yakavanzika mahormone.

Kushaikwa kwevhitamini D kuchave nemhedzisiro yepasi rose iyo inoderedza iwe pamatanho ese: iwe hausi pamusoro, zviri nyore. Kuti uzive, tora bvunzo, uye panguva ino, chinja chikafu chako!