Kuwana Mavitamini D Mazuva Ako

Vitamini D inopfuura Izvo Zvisizvo Chekugadzira Matsi

Vitamini D ine vitamin inogadzikana ine mafuta ine basa guru rinokubatsira pakunwa kwe calcium uye phosphorus kubva mumuviri uye kuvaka nekuchengetedza masasa. Kunze kwebasa rayo mu calcium metabolism, iro rinewo basa mukudzivirira kuputika, kudzivirira kuipa kwemasero ekukura, kuenzanisa maitiro ekudzivirira muviri, uye kutarisa mafungiro.

Sei Uchishanda Zvakaoma Kuwana D?

Kuderera kwevhitamini D kwave kuchibatanidzwa nehutano hwakawanda uye hutano hwemamiriro ezvinhu kusanganisira chirwere, kuneta, moyo wehutachiona, kuora mwoyo, multiple sclerosis, arthritis, chirwere cheshuga uye kuwedzerwa kweropa.

Tsvakurudzo dzimwe nguva inovhiringidza pamusoro pokuti nei vitamini D yakapedzwa mumamiriro aya. Zvinokwanisika kuti kuva nehuwandu hwemavhitamini aya kunokonzera zvirwere uye kuputsika kwemitemo yemuviri. Zvinokwanisikawo kuti izvo zvinokonzera zvikonzero izvi zvinokonzera kukwana panguva imwe chete. Zvatinoziva ndezvokuti vanhu vane zvakawanda zvezviitiko izvi vane uwandu hwakanyanya hwe vitamini D, uye vatsvakurudzi vari kuedza kutsvaga kana kuwedzera pamwe ne vitamini D kunodzivirira uye / kana kubata mamiriro aya.

Vose "Ds" Yakasikwa Yakakwana here?

Kune mishonga yakawanda yemakemikari inoshandiswa se vitamin D, uye kusvika munguva pfupi yapfuura yaifungidzirwa kuti yakanga isiri yei bioavawanikwa (inokwanisa kuiswa kushandiswa kwakashanda mumuviri).

Kutsvakurudza kwokutanga kwakaratidza kuti rudzi rwakakosha zvikuru rwaiva vitamini D ₃ . Uyu ndiwo marudzi a vitamini D ayo unobereka apo ganda rako rinoratidzwa nezuva; zvipembenene zvinowanzotorwa kubva kumhuka dzinobva kune vitamini.

Chimwe chimiro chakajairika, vitamini D ₂ , chaifungidzirwa kuti hachina kubudirira. vitamini D ₂ inowanikwa kubva mumiti yemichero uye kazhinji ndiyo inoshandiswa kusimbisa mukaka nezvimwe zvokudya. Kunyatsotsvakurudza kutsvaga, zvisinei, kunowona kuti mapoka maviri e vitamin D anoshanda zvakaenzana mukurera mazinga e vitamini D mumuviri wako.

Iwe Unofanirwa Kuva D-Unoshaya Here?

Pane chinyararire chakanaka chokuti hauna kuwana vitamini D yakakwana. Zvichienderana nekudzidza kwaunoverenga, zvakanyanya hafu kusvika kune zviviri zvezvitatu zvevanhu vakuru hazvina simba muvhithamini D. Kana ukashanda mumba, nguva dzose shandisa zuva, ugare kumucheto latitude, inopfuura makumi mashanu, uye / kana kuti usatora zororo zuva rega rega, iwe unogona kunge wakaderera mu vitamini iyi inokosha.

Mavitamini D Akawanda Sei Unoda?

Mavhitamini D akawanda iwe unoda zvakashata. Zuva rekubhadhara zuva rega rega ndiro 200 IU pazuva kusvikira kusvika makore makumi mashanu, uye 400 IU zuva rega rega iwe unopfuura makumi mashanu. Asi nyanzvi dzakawanda dzinofunga kuti dzakanyanya kuderera. Purogiramu yacho yaive yakagadzirirwa kuchengetedza zvikwereti muvana, nguva refu vasati vaita basa re vitamini D mune mamwe mamiriro ezvinhu akawanda.

Iyo yepamusoro yepamusoro yekuchengetedza doro inowanzotaurwa kuva 2000 IU pazuva. Iyi inhambawo nharo inopesana, nedzimwe nyanzvi dzinoti iri pasi uye vamwe vanoti yakachengeteka pamadhora akawanda.

Saka unosarudza sei kuti unoda zvakawanda sei?

Nzira yakanyanyochengetedza ndeyokutora mawedzera 400IU pazuva uye kubuda muzuva rose kanenge katatu pavhiki kwemaminitsi gumi nemashanu panguva. Uku kusanganiswa kwaizove kwakachengeteka kune vanenge vose vakadzi vane menopausal.

Asi kune vamwe, kunyanya avo vasina kumbova muzuva kana kuti vagara vaine vitamin D vasina kukwana kwenguva refu, izvi hazvingakwani. Kana iwe uchifunga kuti iwe unogona kunge uine vitamini D usina kukwana, taura nemutarisiri wako wehutano nezveizvipi zvingave zvakanaka kwauri. Anogona kukurudzira maitiro makuru kwenguva pfupi, uye zvishoma zvishoma kugadzirisa doses mushure mazvo.

Mawaniro Aungawana Mavitamini D

Pane nzira dzakawanda dzekusimudzira vitamini D yako yezuva nezuva:

• Sunshine
  Nhasi ndiyo nzira yakanakisisa yekuwana vitamini D. Vitamini D iwe unowana nenzira iyi inoshandiswa nyore nyore nemuviri wako, yakasununguka, uye iwe unogona kuisunganidza pamwe nekurovedza kwemafupa akawanda ekuvaka masvingo. Kune vakadzi vachena vanogara kune chiedza chakasvibira, maminetsi anenge gumi nemaminitsi makumi maviri katatu pavhiki inowanzobereka mavitamini D akakwana kuti ugare usina kukwana.

  Kune vamwe vanhu, kuedza kwezuva kunonetsa kuuya. Kana iwe ukapfeka mbatya dzinofukidza ganda rako rese, kana iwe uchigara kumativi ekuchamhembe kana kunaya, kana kuti iwe uri ganda rine ganda, iwe unogona kunge uine dambudziko kuwana nguva yakakwana yezuva kuti uwane mazana akakwana a vitamin D.

• Zvokudya
  Pane huwandu hwezvokudya zvevhitamini D. Hove yakadai salmon, tuna uye mackerel inobva kune vitamini iyi, sezvinoitwa mazai eji, cheese uye chiropa chekudya. Vitamini D-mukaka wakakomberedzwa uye zvimwewo zvekudyawo zvakanaka. The Office of Dietary Supplements 'Vitamin D Chokwadi Sheet inopa zvimwe zvekudya, uyewo mamwe mashoko pamusoro pe vitamini D.
• Zvigadzirwa
  Iwe unogona kuwana vitamini D inowedzera mumhando mbiri: vitamini D ₂ , uye vitamini D ₃ , sezvakambotaurwa kare. Pano pane zvimwe zvisingazivikanwe pamusoro pekuti rumwe rudzi rwakakwirira kune rumwe mukudzivirira kukanganisa. Kana iwe uine sarudzo yekutsvaga, D ₃ zvichida ndiyo sarudzo yakanaka sezvo pane uchapupu hwakareba hwokuti zvinonyanya kunakirwa nemuviri.

Vitamin D uye Drug Interaction

Pane mishonga ine mishonga inogona kuwirirana ne vitamine D. Ongorora nemutapi wako wehutano usati watanga kutora vitamini D kuwedzera kana uri kutora chero mishonga, asi kunyanya:

• thiazide diuretics, dzakadai saDiuril (chlorothiazide) uye Enduron (methyclothiazide), iyo inogona kukonzera ngozi yakanyanya
• calcium-channel blockers, dzakadai saCardizem (diltiazem) uye Norvasc (amlodipine)
• anti-seizure medication, zvakadai se phenytoin, primidone, phenobarbital uye valproic acid
• corticosteroids, zvakadai sa prednisone
• Xenical (orlistat)
• Cholesterol-kuderedza mishonga inopesana nemafuta emasabolism akadai secholestyramine

Vitamini D inogona kunge iri shamwari yako yakanaka pakuenda kumwedzi. Kuwana nzira dzakanaka dzekuwana zvakakwana kunogona kukubatsira kuti urambe wakasimba uye kudzivirira matambudziko mazhinji ehutano ane chokuita nemakore.

_Sources:

> Bischoff-Ferrari, HA, Giovannucci, E, Willett, WC, Dietrich, T, Dawson-Hughes, B, Kuongororwa kwema-serum concentrations ye 25-hydroxyvitamin D nokuda kwehuwandu hwehutano, American Journal of Clinical Nutrition, Vol. 84, Nha. 1, 18-28, July 2006. Yakadzorerwa 12 > May, > 2008.

> National Institute of Health, Office of Dietary Supplements, Dietary Supplement Sheet: Vitamin D. Yakadzorerwa 12 May 2008.