Kuva nevhitamini D yakakwana kwakakosha nekuda kwezvikonzero zvakawanda, zvinosanganisira kuchengetedza mapfupa nemazino ane hutano, uye zvinogona kudzivirira kubva kune akati wandei zvirwere zvakaita sekenza, Type 1 chirwere cheshuga, uye multiple sclerosis.
Vitamin D inoita mabasa akati wandei mumuviri, kubatsira ku:
– Chengetedza hutano hwemapfupa nemazino
- Tsigira hutano hwemasoja emuviri, huropi uye tsinga system
- Kugadzirisa huwandu hweshuga
- Chengetedza basa remapapu uye moyo
- Kupesvedzera majini anobatanidzwa mukukura kwegomarara
Saka chii chinonzi vitamini D?
Pasinei nezita racho, vitamini D inyanzvi yeprohormone, kwete vitamini. Mavhitaminzi chikafu chisingagoni kugadzirwa nemuviri saka chinofanira kutorwa nechikafu. Nekudaro, vhitamini D inogona kugadzirwa nemiviri yedu kana zuva rarova ganda redu. Inofungidzirwa kuti munhu anoda 5-10 maminitsi ekubuda kwezuva 2-3 kanomwe pavhiki, izvo zvichabatsira muviri kubudisa vhitamini D. Asi hazvizoitike kuunganidza pamusoro pavo mune ramangwana: vhitamini D inokurumidza kubviswa. kubva mumuviri, uye matura ayo anofanira kugara achizadzwa. Zvidzidzo zvenguva pfupi yapfuura zvakaratidza kuti chikamu chikuru chehuwandu hwepasi hachina vhitamini D.
Ngatitarisei zvakanyanya kubatsira kwevhitamini D.
1. Mabhonzo ane utano
Vitamin D inoita basa rakakosha mukudzora calcium nekuchengetedza mazinga ephosphorous yeropa, zvinhu zviviri zvakakosha pakuchengetedza mapfupa ane hutano. Muviri wemunhu unoda vhitamini D kuti utore uye udzorere calcium mumatumbo, iyo neimwe nzira inoburitswa kuburikidza neitsvo.
Kushaikwa kwevhitamini iyi kunozviratidza kune vanhu vakuru se osteomalacia (kunyoroveswa kwemapfupa) kana osteoporosis. Osteomalacia inotungamira mukusasimba kwemapfupa uye kushaya simba kwetsandanyama. Osteoporosis ndiyo yakajairika bhonzo chirwere pakati pevakadzi postmenopausal uye varume vakuru.
2. Kuderedza njodzi yefuruwenza
Zvidzidzo zvakaratidza kuti vana vakapihwa 1200 mayunitsi evhitamini D pazuva kwemwedzi mina munguva yechando vaive nengozi inodarika makumi mana muzana yekubatwa nefuruwenza.
3. Kuderedza njodzi yekuva nechirwere cheshuga
Zvidzidzo zvakaratidzawo hukama hwakasiyana pakati pehuwandu hwevhitamini D mumuviri uye njodzi yechirwere cheshuga. Muvanhu vane chirwere cheshuga, kusakwana kwevhitamini D mumuviri kunogona kukanganisa kugadzirwa kwe insulini uye kushivirira kweglucose. Mune imwe ongororo, vacheche vakagamuchira 2000 zvikamu zvevhitamini pazuva vaine 88% yakaderedzwa njodzi yekuva nechirwere cheshuga vasati vasvika makore makumi matatu nemaviri.
4. Vana vane utano
Kuderera kwevhitamini D mazinga anosanganiswa nenjodzi yakanyanya uye kuomarara kweatopic zvirwere zvehudiki uye allergic hosha, kusanganisira asima, atopic dermatitis, uye eczema. Vitamin D inogona kukwidziridza anti-kuzvimba mhedzisiro yeglucocorticoids, ichiita kuti ive yakakosha sekurapa kwekuchengetedza vanhu vane steroid-resistant asthma.
5. Mimba ine utano
Madzimai akazvitakura ane vitamin D anoshaikwa vari panjodzi huru yekubatwa nepreeclampsia uye vanoda kuvhiyiwa. Kuderera kwevhitamini kunobatanidzwawo ne gestational diabetes uye bacterial vaginosis muvakadzi vane pamuviri. Izvo zvakakoshawo kuziva kuti yakawandisa vhitamini D mazinga panguva yekuzvitakura inosanganiswa nenjodzi yakawedzera yekuvandudza chikafu chekudya mukati memakore maviri ekutanga ehupenyu.
6. Kudzivirira gomarara
Vitamin D yakakosha zvakanyanya pakudzora kukura kwesero uye nekutaurirana pakati pemasero. Zvimwe zvidzidzo zvakaratidza kuti calcitriol (iyo hormonally active form yevhitamini D) inogona kuderedza kufambira mberi kwegomarara nekunonotsa kukura uye kukura kwetsinga dzeropa munyama yegomarara, kuwedzera kufa kwegomarara, uye kuderedza metastasis yesero. Vitamin D inokanganisa anopfuura mazana maviri majini evanhu anogona kukanganisa kana iwe usina vhitamini D yakakwana.
Kushaikwa kweVitamin D kunobatanidzawo nenjodzi yakawedzera yechirwere chemoyo, hypertension, multiple sclerosis, autism, chirwere cheAlzheimer, rheumatoid arthritis, asima, uye flu yenguruve.
Inokurudzirwa Kudya kweVitamin D
Kudya kwevhitamini D kunogona kuyerwa nenzira mbiri: mumamicrograms (mcg) uye mumayuniti epasi rose (IU). Imwe microgram yevhitamini yakaenzana ne40 IU.
Iwo madosi akakurudzirwa evhitamini D akagadziridzwa neUS Institute muna 2010 uye parizvino anotevera:
Vacheche mwedzi 0-12: 400 IU (10 mcg) Vana vane makore 1-18: 600 IU (15 mcg) Vakuru vari pasi pemakore makumi manomwe: 70 IU (600 mcg) Vakuru vane makore anopfuura makumi manomwe: 15 IU (70 mcg) Vakadzi vane pamuviri kana vanoyamwisa : IU (800 mcg)
Vitamin D kukwana
Kusviba kweganda reganda uye kushandiswa kwemafuta ekudzivirira zuva kunoderedza kukwanisa kwemuviri kutora mwaranzi yeultraviolet kubva kuzuva inodiwa kugadzira vhitamini D. Semuenzaniso, sunscreen ine SPF 30 inoderedza kugona kwemuviri kugadzira vhitamini ne95%. Kuti utange kuburitsa vhitamini D, ganda rinofanirwa kuvhenekwa nezuva rakananga uye risingafukidzwe nezvipfeko.
Vanhu vanogara munzvimbo dziri kuchamhembe kana nzvimbo dzine kusvibiswa kwakawanda, vanoshanda usiku, kana vari mudzimba zuva rose, vanofanira kuwedzera kunwa kwavo vhitamini D pose pazvinogoneka, kunyanya kuburikidza nechikafu. Iwe unogona kutora vhitamini D zvinowedzera, asi zviri nani kuwana mavhitamini ako ese nemaminerari kuburikidza nekwakasikwa.
Zviratidzo zvekushaya Vitamin D:
– Zvirwere zvinogara zvichiitika – Marwadzo mumapfupa nemusana – Kuora mwoyo – Kupora zvishoma nezvishoma kwemaronda – Kupera kwebvudzi – Marwadzo mumamhasuru.
Kana kushaikwa kwevhitamini D kuchienderera mberi kwenguva yakareba, zvinogona kutungamirira kumatambudziko anotevera:
– Kufutisa – Diabetes – Hypertension – Depression – Fibromyalgia (musculoskeletal pain) – Chronic fatigue syndrome – Osteoporosis – Neurodegenerative zvirwere senge Alzheimer’s disease.
Kushaikwa kweVitamin D kunogonawo kubatsira mukukura kwemamwe marudzi egomarara, kunyanya rezamu, prostate, uye colon cancer.
Zvirimwa Zvitubu zveVitamin D
Iyo inonyanya kuwanikwa yevhitamini D izuva. Nekudaro, yakawanda yevhitamini inowanikwa muzvigadzirwa zvemhuka zvakaita semafuta ehove nehove dzine mafuta. Pamusoro pekudya kwemhuka, vhitamini D inogona kuwanikwa kubva kune zvimwe zvekudya zvemuriwo:
- Maitake howa, chanterelles, morels, shiitake, oyster howa, portobello
– Mbatata dzakakanyiwa nebhota nemukaka
– Champignons
Kuwanda kwevhitamini D
Muganho wepamusoro unokurudzirwa vhitamini D ndeye 4000 IU pazuva. Zvisinei, National Institutes of Health yakataura kuti vhitamini D huturu hahukwanisike nekutora kwemazuva ose kusvika ku10000 IU yevhitamini D pazuva.
Kunyanya kuwanda kwevhitamini D (hypervitaminosis D) kunogona kukonzera kuverengera kwakanyanya kwemapfupa uye kuoma kwetsinga dzeropa, itsvo, mapapu, uye moyo. Zviratidzo zvinowanzozivikanwa zve hypervitaminosis D kutemwa nemusoro uye kusvotwa, asi zvinogona zvakare kusanganisira kurasikirwa nechido, muromo wakaoma, kuravira kwesimbi, kurutsa, kuvimbiswa, uye manyoka.
Zviri nani kusarudza masikirwo evhitamini D. Asi kana uri kusarudza wekuwedzera, nyatsoongorora mhando yezvigadzirwa zvemhuka (kana uri mudyandigere kana wemuriwo), zvekugadzira, makemikari, uye kuongorora kwechigadzirwa.