Kana iwe uri mukadzi ari mumakore makumi matatu, makumi mana kana makumi mashanu, inguva yekufunga nezve vitamini D. Ichi chishamiso chiduku chevhitamini chinoita basa rinokosha mumitemo yakawanda yomuviri uye iri paA-rondedzero yevakadzi munguva yekupera. Zvidzidzo zvakazvibatanidza nekudzivirira chirwere chemwoyo, osteoporosis, chirwere cheshuga, kenza uye kuwedzera kuwanda. Kana izvozvo zvichiita sezvizhinji zvekudzivirira mune rimwe vitamini duku, ndizvo.
Dambudziko, zvakadaro, nderokuti vakawanda sehafu yevanhu vakuru havakwanisi mu vitamini D uye naizvozvo havagoni kuwana zvikomborero.
Iwe unogona kufunga nezve vitamini D sezvaunoita mamwe mavitamini akaita sa vitamini C kana mavitamini B. Asi vitamini D yakasiyana nekuti inoshanda zvakanyanya sehomoni kupfuura vitamini. Uye sezvatinoziva kubva pakushaikwa mune mamwe mahomoni akadai se insulin uye hormone yehutano, kuti kushaya simba kwehomoni kunogona kukonzera matambudziko akawanda anoita seasina kubatana.
Zvakakosha kuziva nezvekudya kwako kwevhitamini D sezvaunoswedera pakudarika kwemazuva nokuti kutsvakurudza kuri kuona basa rayo mukudzivirira zvirwere zvakawanda nemamiriro ezvinhu anonyanya kufanana sezvaunoita. Iwe unogona kunge uchiziva vitamini D semubatsiri kuti uwane calcium uye kuvaka mapfupa, asi inowanikwa mune dzimwe nzira dzakawanda dzinokudzivirira kubva kune zvirwere uye zvinetso zvehutano.
Heano maitiro mashomanana ayo mavitamini D anogona kubatsira kubatsira kana kudzivirira:
Osteoporosis
Sezvo vitamini D ichikosha kuti muviri wako ukwanise kushandisa calcium uye kuvaka pfupa rakanaka, vakadzi vanopfuura makumi mana kana makumi maviri kana avo vane ngozi dzehosteoporosis vanofanira kunge vane chokwadi chakakwana chevhitamini D. Kusanganiswa kwe calcium uye vitamini D kurambidzwa kwepamberi nekurapa kwekuchengetedza masimba emapfupa.
Cancer
Pakave nekupfuura zvuru zvidzidzo zvinoratidza kushamwaridzana pakati pevhitamini D nekudzivirira kwemashoko anenge makumi matatu emukenza, kunyanya koloni , prostate, uye mazamu emukaka . Pakati idzi, zvichida kutsigirwa kwakasimba kune imwe yakakwana yevhitamin D kunobva kune ushamwari hwevhitamini D uye kwete kungoderedza dambudziko rekenza yekoloni asi kuderedza kukura kwakaipa kwekenza ikozvino.
Kunyepedzera ndechokuti mukuedza kudzivirira kusina maranoma ganda rekenza -iyo huru iyo inenge inenge 100 muzana yekupona kwehuwandu-isu tose tave vashandise zvakanakisisa vashandisi vezuva. Nepo zuva rekuvhara kwezuva richibatsira kubatsira kuderedza kenza yepachiona ngozi (pamwe panjodzi yei-non-melanoma yeganda rekenza iyo inonzi yekenza yeganda ine inenge 100 muzana yehupenyu hwehutano), inodzivisawo vitamin D. inobatsira. vari kufungazve nezvemashoko avo pamusoro pezuva, uye vachiti kushandura kwemaminitsi mashomanana muzuva usati washandisa sunscreen zvingava pfungwa yakanaka kwazvo.
Kuti tiudze pfungwa iyi zvishoma nezvishoma, isu zvino tava kufunga zvakare nezvekurumbidza kwedu pamusoro pekushandisa nguva yekutanga uye yakasununguka kwezuva kuitira kuti kuderedze ngozi yekenza iyo inoporesa zvikuru mukutsinhana nekuwedzera kwengozi yekenza uye nehupenyu hushoma.
Kutaura zvazviri, njodzi yean melanoma , iyo yakafa zvikuru yekenza yeganda, inowedzera kune avo vane kushaiwa kwevhitamini D (yakabatana nekuderedzwa kwezuva kunoderedza kunwa kwevhitamini D).
Haisi kungoita kuti vitamin D iwane huwandu hwehutano hwekenza, asi tiri kudzidza kuti mamwe marapirwo emukenza haagone kushanda zvakanaka mukugadzikana kwevhitamini D, somuenzaniso, rituximab yemishonga inoshandiswa muropa reropa reropa. haina kunyanya kushanda kune avo vane mavitamini D akaderera.
Kuora mwoyo
Vitamin D yakaratidzirwa kuva nemigumisiro yakanaka kune mafungiro ekuderera uye kusanganisa maitiro.
Sezvo zviratidzo zvemufaro zvinowanzoitika mumakore ekumisa kwemwedzi, chero chinhu chinoderedza kushushikana kwemaonero ako chinofanira kutarisirwa. Kana iwe uchitambura kubva kune dzimwe nguva ye-affective disorder (SAD) uye ona kuti mafungiro ako ari akaderera munguva yechando, unogona kuwedzera kuwedzerwa kwe vitamini D mukati memwedzi iyoyo yakaoma.
Chirwere cheshuga
Kukwana kwakakwana kwevhitamini D kunoratidzika kuva neshamwari yakasimba nekwakwanisa muviri wako kushandisa insulini. Ongororo dzakawanda dzakaitwa dzakawana kuti huwandu hwe vitamini D hunoita kuti kuderera kwekusunungurwa kwe insulin mumuviri, insulin kushorwa, uye chirwere chechirwere cheshuga. Mune mamwe mazwi, vitamin D haisi kungoita kuti muviri wako ushandise insulini inoshanda, asi inoratidzika kudzivirira kana kuderedza zvinyorwa zviviri uye chirwere cheshuga chechipiri. Zvidzidzo zvakasiyana-siyana zviripo zvino zvichienderera mberi zvichicherechedza ukama hunokonzerwa nehutano pakati pehutachiona hwema vitamini D uye chirwere cheshuga.
Mwoyo Mwoyo
Apo estrogen inotanga kuderera, vakadzi vanotanga kuva nematambudziko akafanana nehutano hwemwoyo sevarume. Vitamini D inobatsira mukudzivirira chirwere chemwoyo, asi tsvakurudzo inosanganiswa nehuwandu hwayo. Kunyange zvazvo kushayikwa kwevitamini D kunoratidzika kunge kunobatanidza nehutano hwepfungwa, hazvisi pachena nei izvi zvakadaro. Zvimwe zvidzidzo zvakakundikana kubatanidza kubatanidza ne vitamin D kunekuvandudzwa kwematambudziko emwoyo. Zvimwe zvidzidzo zvakaratidza kuti calcium inokonzera njodzi yechirwere chemwoyo, asi kana vitamini D ingakanganisa dambudziko iri harisi pachena.
Kana iwe uine hanya nehosha yepfungwa, taura nachiremba wako pamusoro pekutsvaga kwekutsvakurudza kwatinotiudza pamusoro pevhitamine D uye chirwere chemwoyo.
Hypertension (High Blood Pressure)
Kuva mavitamini D kukwana kunogona kutora marwadzo pamwoyo wako nemidziyo yeropa. Sezvo kuwedzerwa kwehutano kweropa chiratidzo chokuti moyo wako wepfungwa huri panjodzi, chero chinhu chinoderedza ngozi iyo inogona kunge ichidzivirira pamwoyo wako. Dzidzo dzakaratidza kuti kuwedzera kwevhitamini D uye calcium kunogona kuderedza kushanda kweropa kuverengerwa vanhu vane hypertension. Asi ramba uchifunga kuti munhu wese akasiyana. Vamwe vanhu havafaniri kutora calcium supplements, somuenzaniso, avo vane nhoroondo yeminyo yemabwe vanofanira kutaura nachiremba wavo vasati vatora chero chekugadzirira.
Kuwedzera muviri
Nokuda kwechimwe chikonzero, vakadzi vanonyanya kuwandisa vanowanzova nemajitusi ezasi e vitamini D. Hazvizivikanwe kana mazinga akaderera anokonzera kuneta kana kuti kuneta kunoderedza huwandu, asi sangano iripo. Kubvira pakutsvakurudza kunobatanidza calcium uye vitamini D zvinowedzera nekudzivirira kuwedzerwa kuwanda kwevakadzi, ichi ndicho chikonzero chakanakisisa chekucherechedza kudya kwako kwemaviri vitamini D uye calcium paunopinda mumakore ekumharaopausal. Chinhu chipi nechipi chinoita kuti zvive nyore kuchengetedza uremu huripa zvipo muhutano hwako hwose.
Zvimwe Utano Zvimwe
Vitamini D yakadzidziswa basa rayo mukurapa nekudzivirira dzimwe mamiriro ezvinhu, zvakadai sekutsamwa kwemawere, chirwere chetema, multiple sclerosis , osteoarthritis, chirwere chechiliac, zvimwe zvirwere zvinodzivirira, fibromyalgia uye kusagadzikana kwehutano hwehutano , kurwadziwa kusingaperi, uye chirwere chechirwere uye kuora mwoyo . Tiri kungotanga kunzwisisa kuti zvakapararira sei zviito zvaro uye kuti zvakakosha zvakadini mumuviri wakagadzikana unoshanda.
Vitamin D Kuedza
Mushure mokuverenga ruzivo urwu, unenge uchida kuziva kuti chidimbu chako che vitamini D chinoitika sei. Tichifunga kuti vazhinji vevanhu havana kukwana, uyu mubvunzo wakanaka unobvunza. Ndinofara, iwe unogona nyore nyore kudzidza kuti chiyero chako chevhitamini D ndechepi kuongororwa kweropa kushandiswa nechiremba wako.
Nzira yekuwedzera kana kuchengetedza mavitamini D Mazinga ako
Vitamini D inogona kuwanikwa kuburikidza nekudya kwako, kusvibiswa kwezuva, kana kuburikidza nekuwedzera.
Chirwere chemadamini D - Vitamini D imwe yevhitamini inogona kuva yakaoma kuwana muzvokudya zvine utano. Nhungamiro yezvokudya zvinovaka muviri inokurudzira kudya kwemazuva maviri kusvika kune mazana mana emaundi enyika (IUs) zvichienderana nezera rako. Kusiyana neizvi, zvidzidzo zvekudzivirirwa kwekenza zvinorayira kudya zuva rimwe nerimwe kubva muna 1000 kusvika ku2000 IUs kuti zvive zvakanyanya kudzivirira. Tinonzwa nezvekaka sechinhu chakanaka, asi pa100 IU pamasere ane masere eiri, izvi zvinogona kushandura kune magirasi makumi maviri emukaka zuva rega roga kudzivirira kwakakwana, muwandu wemukaka usingabviri kuva noutano nekuda kwezvikonzero zvakawanda. Fatty hove inogona kukupawo vitamini D. Mune mamwe mazwi, zvakaoma kuti munhu akawandisa awane vitamini D yakakwana mukudya kwakanaka kusiyana nemamwe mavitamini.
Chiedza chechiedza sechinhu chinopa vitamini D - Chiedza chezuva ndechimwe chinokonzera mavitamini D asi chinotarisana nehukuru hwako, pamwe nekushandisa kwako kwezuva. Chidzidzo che 2016 muCanada chakaona kuti nzvimbo yezuva munguva yakawanda yegore yakanyanya kuderera kuti iwane vitamin D yakakwana, kunyange iwe wakatora mukana wekuenda panze mune shati duku shomanana munaJanuary; chimwe chinhu chisingabviri kuva noutano muCanada. Kune rumwe rutivi, kupedza maminetsi gumi nemashanu kunze kwemasaga ezuva rakanaka kungaita kuti muviri wako uite 5000 IU we vitamini D kana kupfuura. Sezvatambotaurwa, tinogona kutengesa njodzi yakaderera yekenza yenguruve (uye mune izvozvo, rudzi rwakanyanya rune ngozi rweganda rekenza) nokuda kwehutano hwepamusoro hwehutachiona hunouraya zvakadai sekenza yemapapu uye kenza yekoloni kuburikidza nehana yedu yakachena yezuva.
Kunyangwe tanga tichiteerera mabhizimisi ezuva rega rega pose patinodzoka, tinenge tiri pamucheto wekuchinja. Bhuku re 2016 rinorondedzerwa mubhuku rinonzi Dermatoendocrinology rinotaura kuti kusakwana kwezuva kubuda kwezuva iri dambudziko rehutano rinotangira (nemhaka yekushaikwa kwevhitamini D pamwe nezvimwe zvikonzero) uye kuti shoko rekudzivirira kwezuva rinofanira kushandurwa kuva rimwe risina kupisa zuva rinopisa zvakakwana kuti uwane huwandu hwakakwana hwevhitamini D.
Vitamini D inowedzera - Vanhu vakawanda vanosarudza kutora vitamini D kuwedzera, asi taura nachiremba wako kutanga. Anogona kukurudzira kuti uwane vitamini D yekutanga usati watanga kuwedzera. Kana chiremba wako achidavira kuti unogona kubatsirwa kubva kune imwe yekubatsira, taurira naye nezvemazano akanaka ekutora. Sezvo vitamini ine mafuta yakasvibiswa, zvakanakisisa zvinowanikwa apo inotorwa nekudya umo mamwe mafuta aripo. Mhando yevithamini D inowedzera iwe unogona kuve yakakosha. Vanachiremba vazhinji vanokurudzira kushandisa mavitamini D3, asi taura nachiremba wako.
Iwe Unogona Here Kuwana Zvakawanda Zvine Vitamin D?
Kana iwe uine hutano uye itsvo dzako dziri kushanda zvakanaka, zvakaoma kuwana vitamin D yakawandisa kuburikidza nezvokudya zvekudya uye kubuda kwezuva. Iwe unogona kuwana vitamini D yakawandisa, zvisinei, kana ukasarudza kutora muwedzere, kunyanya chikwata chakakwirira kwazvo. Imwe yemigumisiro inogona kuitika neine vitamin D yakawanda inorwadza mutsvo. Asi zvakare, kana iwe uchikumbira chiremba wako kuti aongorore uwandu hwe vitamini D uye ugoita mazano ekuwedzera muzana (vitamin D3) kana zvichidikanwa, zvinowanzobvira kudzivisa njodzi iyi inogona kuitika.
Pasi Pasi
Sezvaunopinda mukati mako pakati pehupenyu hwako, kudzivirira kunosvika pakuzvidzivirira kwako zvakanakisisa nezvehutano hwehutano hwemakore. Vitamin D inonyanya kufarira mukukubatsira kuramba wakasimba, utano hwakanaka uye hwakanaka.
Sources:
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