Vitamini D yave iri kugamuchira kutsvakurudza kwakawanda nokuda kwezvikonzero zviviri: Zveruzivo rwezvekuwana ruzivo rwekuita kwaro mune hutano hwedu uye, muhuwandu hwedu hwevanhu, huwandu hwehutachiona hweVitamin D huri kuwedzera. Chimwe chinhu chiduku asi chinowanzobuda chekutsvakurudza chine chokuita neukama hwevhitamin D's nehasha dzinowedzera hutachiona (IBS). Muchidimbu ichi, iwe uchadzidziswa nezve vitamini D, tsvaga kuti kutsvakurudza kwemazuva ano kuzarurirei pamusoro pebasa rayo muBS, uye kuti unoita sei kuti uri kutora zvakakwana zvezvinhu izvi zvinokosha.
Kukosha kweVitamin D
Vitamini D haisi vitamini yako yakafanana. Kusiyana nemamwe mavhithamini, muviri wako unogona kunyatsogadzira vitamini D kana iwe uine chiedza chezuva. Iwe unogona kuzviona zvinorondedzerwa mune dzimwe nzvimbo sehomoni, asi zvinoita sekuti vitamini pachayo inopa hwaro hwemamwe mahomoni kuti aite mukati memuviri.
Vitamini D ndeyekirasi yemavhithamini ane mafuta-ayo, zvinoreva kuti vitamini inogona kuchengetwa mukati memuviri wako. Izvi zvakasiyana nemavhithamini ane mvura yakasvibiswa ayo anoputika mumvura uye anowanikwa kumatumbu emuviri wako asi haana kuchengetwa. Izvi zvakakosha nokuti kuchengetedza kwemavhithamini ane mafuta anokonzerwa nemafuta kunokusiya iwe pangozi yekuvaka mavhitamini kusvika kune chepfu.
Iwe unogona kuwana vitamini D kuburikidza nekudzivirira kwezuva, inowanikwa zvakasikwa mune zvimwe zvekudya, yakange yakawedzerwa kune zvokudya zvakawanda zvakasimbiswa, uye inogona kutorwa mune fomu yekuwedzera.
Vitamini D inonyanya kukosha pakuita kwayo mu calcium inogadzirwa uye mukuchengetedza calcium uye phosphate concentrations muropa rako.
Vitamini D, naizvozvo, ine basa rinokosha mumapfupa emapfupa. Vitamin D inofungidzirwawo kuti inobatsira mune utano hwemasimba edu emasimba, kushanda kwemasimba edu, nekuderedza kuputika.
Vitamini D Kukwana
Pamusana pekukosha kwevhithamini D mune dzakawanda zvezvirongwa zvemuviri wedu, kushayikwa kunogona kutungamirira kune zvinetso zveutano zvakaipa.
Ichi ndicho chiremba chiremba wako angangodaro akakurudzira kuti mazana ako evhitamini D aongororwe kuburikidza nebasa reropa. Nhamba dzakaderera pane 30 nmol / L dzakawanda dzinofungidzirwa kuti dzakaderera, asi mazinga anopfuura 50 nmol / L anowanzoonekwa seakakwana. Nhamba dzakakwirira kupfuura 125 nmol / L dzingave dzakabatanidzwa nehutano hwehutano.
Kana iwe usina uine vitamini D zvingadaro nokuti hausi kutora zvakakwana vitamini mukati kuburikidza nekudya kwako, haunzwisisi nezuva rakakwana, kana iwe unoshayiwa simba rekudya vitamini. Iwe uri pangozi yakakura yezvakakwana zve vitamini D kana:
- Iwe uri munhu mukuru.
- Iwe une ganda rima.
- Iwe unowanzoshamiswa kune chiedza chezuva.
- Iwe une hutano hwehutano hunosanganisira fat malabsorption, yakadai sekuputika kwechirwere chirwere .
- Iwe uri kunyanya kuwandisa kana kuti wakanga uine chirwere chepamusoro chekuvhiya .
- Iwe uri kutevera kudya kunoita mukaka kurwisa, lactose kusawirirana , kana uri kutevera ovo-zvinomera kana vegan.
Vitamin D uye IBS
Sezvakataurwa pamusoro apa, vatsvakurudzi vatsva vachingotarisa kune unogona kuwirirana pakati pekushaiwa kwe vitamini D ne IBS. Kufarira uku kwakakonzerwa nekuti kushayikwa kwevhitamini D kwave kuchibatanidzwa nemamiriro ezvinhu akawanda asingagumi. Mukuwedzera, kurasikirwa kwefupa kubva kushayikwa kwevhitamini D kwave kuchionekwa mumatambudziko akawanda emakumbo, kusanganisira kuvhiringidza zvirwere zvepachiviri, chirwere chechiliac , uye vanhu vane chikamu chemuviri wavo vanovhiyiwa vachivhiyiwa.
Zvekukosha zvakanyanya kumubvunzo wokuti kana vitamini D inobatanidzwa muBS inotsvakurudza zvitsva zvinoratidza kuti varwere veBS vari pangozi yepamusoro yeasteoporosis .
Zvisinei, zvakapiwa zvose zvedzidzo zvinoratidzwa pamusoro apa, zvaive zvechokwadi imwe nyaya yekuongorora yakaita kuti bhora rifuratike maererano nekuita zvidzidzo chaiyo kuti zvivhenekera zvimwe zvinobatana pakati pevhitamin D neBS. Maererano nemushumo, mukadzi ane makore makumi mana nemasere akave ane zviratidzo zvakanyanya zveBS-D kwemakore anopfuura 25 akasarudza kuedza kutora chirongwa chakakura chevhitamini D achiwedzera shure kwekuwana pfungwa kubva kune zvekugarisana nevamwe.
Uku kupindira kwakaguma nekuvandudza kukuru kwezviratidzo zvake, izvo zvinodzoka pose paanomira kutora kuwedzera. Ichokwadi kuti hatigoni kuita zvisarudzo zvichibva pane zvakaitika kune mumwe munhu, asi mushumo uyu unoratidzika kuti wakaita kuti vamwe vatsvakurudzi vaite mamwe marudzi eongororo panyaya yacho.
Migumisiro yenyaya yekutonga, iyo yakafananidza mazinga e vitamini D pakati peboka revatanhatu veBIBS uye 100 boka revanhu vanodzora, vakaratidza kuti varwere veBB vainyanya kuve nehuwandu hwevitamini D. Kushayikwa kwakaonekwa muna 81 muzana yevashandi veBS vakaenzaniswa ne31 muzana yezvidzidzo zvekutonga.
Muchikoro chekudzidza, imwe umo boka duku revanhu rinoshandiswa kuedza kuongororwa, yakatsvaga kuenzanisa vitamine D inowedzera pamwe ne placebo kana mapiritsi emaprobiotic uye vitamini D. Kurangarira mupfungwa yekudzidza hazvipi kupa ruzivo pamusoro pezvinyorwa zvinoreva, zvigumisiro zvinoratidza kuti chikamu chikuru chezvinhu zveBS zvinongororwa seine vitamin D inoshaya. Kuwedzera kwawedzerwa vitamini D uye kuvandudzwa kwehupenyu hwehupenyu asi hazvina kuchinja zviratidzo zveBS.
Chimwe chidzidzo chikuru chakaitwa chichienzanisa mwedzi mitanhatu yekuedzwa kwe vitamin D kuwedzera pamwe ne placebo muboka revarwere veBIB 90. Kuwedzera kana placebo yakatsanangurwa se "pearl" inotorwa mavhiki maviri. Zvigumisiro zvakaratidza kuti vitamini D kuwedzera yakanyatsoshanda pakugadzirisa zviratidzo zveBS (kusanganisira kurwadziwa kwepamuviri, distension, flatulence, uye kugumbuka) uye kusimba kwavo, pamwe nehupenyu huri nani pane placebo. Chiratidzo choga chakanga chisina kubudirira ne vitamini D chakanga chiri "kusagutsikana nemararamiro."
Panguva ino, kutsvakurudza kwakajeka kunonyatsodikanwa kuuya kune chero mhedziso pamusoro pehukama huripo pakati pevhidhiyo D uye IBS. Tinofanirawo kuramba tichifunga kuti kunyange zvazvo kutsvakurudza uku kwekutanga kunoratidza kuhudzana, hatizivi chii chinokonzera chii-iyo IBS ichiita kuti vitamin D isakundikana, ndiko kushaya vitamini D kunokonzera IBS, kana kuti pane imwe chinhu chisingazivi chinokonzera kumatambudziko acho maviri.
Nzira Yekuita Kuti Uve Wakawana Zvakakwana Vitamin D
Kunyangwe kutsvakurudza pamusoro pehukama pakati peBIB ne vitamini D hakusi kurega, zvinokosha kuti uve nechokwadi chokuti muviri wako une zvakakwana mavitamini D nekuda kwezvikonzero zvakasiyana nematambudziko ako ekudya. Kana iwe usati wamboita kudaro, taura nachiremba wako kuti uone kutaridzika kwako. Kana uchinge uine pfungwa yehutano hwako, unogona kutaura nachiremba wako pamusoro pezvinhu zvaunogona kuita kuti uve nechokwadi chokuti muviri wako uri kuwana zvakakwana zvezvinhu izvi zvinokosha. Ramba uchifunga kuti kune nzira nhatu dzinokosha dzekutora vitamini D:
- Zvokudya: Hakuchina zvokudya zvizhinji zvinowanzova nemavitamini D. Izvo zvinosanganisira hove dzakawanda (mackerel, salmon, tuna), cheese, mazai eji, mamwe mushwa uye chiropa chemombe. Zvakawanda zvekudya zvakagadzirwa zvakagadzirirwa vitamini D, kunyanya mukaka wemhou. Zvimwe zvipfeko zvakasimbiswa zvinosanganisira mikana yakawanda yezviyo zvekudya zvokudya zvemanheru, jisi rearangi, uye yogurt.
- Kuchena kwezuva: Kujekesa zuva ndiyo nzira yokutora mavitamini D akawanda, asi mirayiridzo yakajeka yeizvi zvakaoma kuwana. Kusvibisa kwezuva kwakabatanidzwa nekenza yenguruve. Nokudaro dermatologists inowanzokurudzira kuti zuva rekushanda kwezuva rinoshandiswa pose paunenge uri kunze kwezuva kuti uderedze ngozi yako yekuwana kenza yeganda. Mamwe matavi emishonga anoratidza kuti maduku mashoma ekubuda kwezuva nguva shomanana pavhiki inogona kukwana kuti ione hutano hwakakwana hwevhitamini D mumuviri. Kuwanda kwevhitamini D muviri wako unogona kutendeuka kushandiswa kunobvawo kune simba rezuva, iro rinopesana zvichienderana kwete nguva chete yemasikati asiwo kwaunogara. Bheti yako yakanakisisa ndeyokukurukurirana nyaya nechiremba wako kuti asarudze kuti chii chinonyanya kuchenjera iwe pachako maererano nekutsvaga kwezuva.
- Vitamini D inowedzera: Kutora vitamin D kuwedzera kune imwe nzira yekutarisira kuti mazinga ako eVitamin D akakwana. Zvinofadza, nekuda kwekuwedzera kukura kwehuwandu hwehuwandu hunowedzera hutachiona hwe vitamin D muhuwandu hwevanhu, vatsvakurudzi vakawedzera mitemo yakareba yekutarisa. Ikozvino inorayirwa mari yezuva nezuva (RDA) 600 IU pazuva kune vanhu vane makore 4 kusvika ku70. I RDA inowedzera kusvika 800 IU pazuva kune vanhu vane makore 71 nekure. Zvisinei, maitiro akakodzera aunofanira kugadziriswa kuburikidza nekukurukurirana nachiremba wako, zvichienderana nebasa rako reropa, makore ako, nhoroondo yako yezvechiremba, uye mararamiro ako.
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