Vitamini D inhengo inokosha inogadzirisa zviratidzo zvakawanda zvemuviri. Vitamini D inobudiswa mumadziro akadzika eganda achishandisa simba kubva kunezuva. Nemhaka yokuti muviri unogona kuita vitamini D, hauna kuonekwa se "chikafu" chakakosha, asi chikamu chikuru chevhitamini D chinodiwa nemuviri womunhu chinobva pakudya.
Vitamini D, inoshanda nehomonione yepathyathy, ndiyo inonyanya kuisa mutemo wekutarisa kuwanda kwekamisium uye phosphorus muropa. Vitamin D inokurudzira kuumbwa kwemapfupa emapfupa uye inozivikanwa kukurudzira kugadzirwa kwemasero muzvirwere zvemuviri.
Chimwe chikwata chekutsvakurudza chinokura chinoratidza kuti vitamini D inogonawo kuita basa muropa rekugadzirisa mitemo uye utano hwemwoyo . Izvi zvinozivikanwa, somuenzaniso, kuti matambudziko ekuwedzera kweropa anowedzera munguva yechando uye munzvimbo dzinowedzera kubva kuEquator - zvose zviri mumamiriro ezvinhu apo kuderera kwezuva rinowanika kune hunoita kuti kuderedzwa kwemavitamini D kuwedzere.
Ko vitamini D inogona kudzivirira kukwirira kweropa here?
Zvichida - uchapupu hahuna pachena. Kunyange zvazvo basa re vitamin D muropa uye moyo wehutano hwemoyo zvakange riri nyaya yekutsvakurudza kwakawanda kubva pakati pe1980, kuguma kweongororo dzekutsvakurudza kwakaoma kududzira.
Kunyange zvazvo ichizivikanwa kuti midziyo yese yeropa uye mwoyo ine nhamba huru yevhitamini D receptors - zvinoreva kuti vitamin D iri kupa humwe hutano mukugadzirisa nyaya idzi - kujekesa izvo izvo zvinogamuchirwa izvi zvakaoma. Zvidzidzo pamusoro pezvinoitwa na vitamini D dzimwe nguva zvinoratidzika zvinopesana, uye dzimwe nguva dzinobereka dambudziko risingagoni kunyatsotsanangurwa.
Chimwe chekudzidza chakawana kuti kutungamirira vitamin D kuvakuru vakwegura vane hutano hwepamusoro yehupfumi kwakakonzera zvose systolic ropa ropa uye diastolic blood blood kuderedza. Chidzidzo ichocho chakawanawo kuti kupa zvose vitamini D uye calcium pamwe zvakakonzera kuderedza kukuru kune zvose systolic uye diastolic ropa . Iyi nhamba inoratidza kuti vitamini D uye calcium nenzira imwe chete zvinoshanda pamwechete kuti zvikonzere kuderedzwa kweropa uye kuti yakakwirira ye calcium inokurudzira kudzvinyirira kweropa kuderedza chisarudzo che vitamini D. Zvinoshamisa, asi, apo vadzidza vakaongorora vakanyatsoongorora, zvakawanikwa kuti izvi chete zvakashanda kune vanhu vaiva nepamusoro-calcium maitiro ekutanga. Mune vanhu vainge vaine calcium yepamusoro pamavambo, kana vitamini D kana vitamini D pamwe ne calcium zvaive zvakakosha pakuderedza ropa.
Izvi zvakawanikwa zvakanyanya kuvhiringidzika nekudzidza kwakazotevera kwakaratidzika kuratidza kuti marefu e calcium mune imwe nzira inobatanidza nechinjodzi chekuita matambudziko emwoyo, kusanganisira kukwirira kweropa. Ichi chidzidzo chakaongorora boka rakakura revarwere uye rakawana kuti calcium mazinga, mazinga eaglucose , uye cholesterol maitiro ose akaita seakasimuka pamwe chete.
Izvozvo zvinoreva kuti vanhu vane cholesterol yakakwirira -inokosha yepfungwa dzepfungwa chinokonzera-yakaita seine yakakwirira yean calcium. Chidzidzo ichocho chakaratidzawo kubatana pakati pepamusoro calcium uye kuwedzerwa kweropa. Sezvo calcium yakasimuka, kuwedzerwa kweropa kwaisimuka kuwedzera zvakare.
Kufunga nezvekudzidza uku zviviri pamwe chete muenzaniso wakanaka wekuti nei vitamin D yemafananidzo ichiri pachena. Kana yakakwirira calcium iyo inobatanidza nehuwandu hwemhepo , saka sei kupa vamwe vanhu vane ropa rakanyanya, kunyanya, calcium (pamwe chete ne vitamin D) inokonzera kukanganiswa kweropa kuwira?
Munguva pfupi yapfuura, vatsvakurudzi vakakwanisa kubatanidza pamwe mhinduro dzemibvunzo iyi inotyisa.
Dhaka inoratidzika inopesana inowanikwa mune dzakawanda zvidzidzo zvevhitamini D inogona kunge yakaguma nekushandurwa kwepvo. Chimwe chidzidzo chinokosha chakaratidza kuti chiito che vitamine D chinoratidzika kuchinja zvichibva pamashandiro empfungwa uye chiito cheine renin-angiotensin system . Sezvo vanhu vane huwandu hwehutachiona hwepamusoro hungava nekuchinja maitiro eputsvo, uye vanowanzove vasina hutachiona renin-angiotensin system, tsvakurudzo yekare ingangodaro ichinyatsopesana zvachose.
Kunyange zvazvo zvakajeka kuti vitamini D inobatanidzwa mune mutemo wehushonga weropa, uye kuti vanhu vane madiki mashoma e vitamini D vane mikana yekuita matambudziko emwoyo, zvakananga zvehukama hwakakomba hunofanira kunge huchishanda musati mifananidzo complete.
Ndinofanira Kutora Zvimwe Zvokudya zveVithamini D Here?
Kwete. Hapana humwe humwe hunoratidza kuti muromo wevitamine D kuwedzera kune hupi hupi hunochengetedza kurwisana nehuwandu hweropa kana chirwere chemwoyo. Uchapupu huri kure hunoratidza kuti kudya kwevhitamini D kwakakwanira kuti usapinda mamiriro e "vitamini" akabatanidzwa nechirwere. Kuvanhu vemazuva ose, vanhu vane utano hwakanaka, kudya kwakanyatsonaka kunogona kupa huwandu hwakakwana hwevhithamini D. Vanhu vane ruzivo rwakakwana rwevhitamini D vanogona kukumbira muromo wokuwedzera, asi izvi hazvisi zvezvikonzero zvemoyo.
Iko rinorayirwa zuva rega rega re vitamini D nderokuti:
- Muduku pane 50: 5 micrograms / 200IU
- 50-70 wemakore: 10 micrograms / 400IU
- Makore anopfuura makumi manomwe emakore: 15 micrograms / 600IU
Ndezvipi Zvakanaka Zvokudya Zvitsva zveVhitamin D?
Vitamini D inowanikwa mune zvekudya zvakawanda, uye zvimwe zvinhu zvinowanikwa zvekudya zvinowanikwa "zvakagadziriswa" ne vitamini D. Misi, zviyo, uye kubika zviyo zvose zvinowanikwa "vitamini D." Zvimwe zvinowanikwa mavitamini D zvinosanganisira:
- Sarimoni 4oz: 400IU
- Misi 1cup: 50-75IU
- Tuna 3oz: 200IU
- Mazai: 20IU mumwe nomumwe
- Mbeu 3oz (hafu yekapu): 2700IU (organic, UV treated)
Zvokudya izvi zvose chikamu chekudya kwakanaka, kwakaringana.
Sources
Lind, L, Wengle, B, Wide, L, et al. Kuderedza Dambudziko reRopa Panguva Yenguva Yakarera Kuine Vitamini D Yakasimba (Alphacalcidol) Inotsigirwa nePlasma Renin Basa neCalcium Status. Chidzidzo Chechipiri, Chimwe Chete-Chirongwa Chirongwa. Am J Hypertens 1989; 2:20.
Pfeifer, M, Begerow, B, Minne, HW, et al. Migumisiro yeVhitamin D 3 Yenguva Pfupi uye Calcium Supplementation Pamusoro Pokumanikidzwa Kweropa uye Parathyroid Hormone Nhamba dzeVakadzi Vakwegura. J Clin Endocrinol Metab 2001; 86: 1633.
Thomas J. Wang, uye al. Vitamini D Kushaya Njodzi uye Ngozi yeAIDS yeAIDS. Circulation Jan 2008; doi: 10.1161 / CIRCULATIONAHA.107.706127