Zvichida wakanzwa nezvokukosha kwevhitamini D uye kuti dzimwe nyanzvi dzezvehutano dziri kukurudzira kuti uwane zvakawanda zve vitamini iyi inokosha. Kunyanya, kuongororwa uye kuwedzera pamwe ne vitamini D kwave kuri kuwedzera kukurudzirwa nehutachiona, kuzvipira kwega, uye kukura kwevarwere.
Asi kufunga chii nesayenzi shure kwezvikurudziro?
Ndakanga ndine mukana wokuti ndiwane Q & A pfupi naRichard Shames, MD-chiremba anoshanda, munyori wemabhuku akawanda anozivikanwa nezvechirwere chetachiona, uye mudzidzisi wechitendero-pamusoro pekuti nei achifunga kuti vitamini D yakakosha zvikuru kuvarwere vehutano.
1. Unofungei kuti vitamini D inokosha kune vanhu vane utachiona?
Richard Shames, MD: Uyu vitamini chaiwo inokosha zvikuru kune utachiona hwehutano hwakaratidza kuti huno hwave hwakasimudzirwa nevatsvakurudzi kuti vawane co-hormone kana pro-hormone. Isu tinoziva kuti kuchinja kwetachiona kushanda kana kusashanda mumuviri wako kunobva paupo hwevhitamini D, kuchiita kuti isangova yekubatsira chete, asi zvakakosha zvikuru kune utano hwehutano.
2. Ikoko vitamini D inokwana kupi, maererano nemimwe michina inogona kubatsira utano hwehutano, somuenzaniso, selenium, mhangura, uye zinc, uye nyaya dzakadai sokudzivirira soy yakawandisa, nekuenzanisa iodine yakawanda ?
Richard Shames, MD: Munguva pfupi ndakanga ndiri kudzidzisa murwere ane hanya uye ane hanya ne hypothyroidism.
Akanga achitora zvakakwana zvemaminerari achangotaurwa; uye pakuwedzera, akanga achitora mishonga yemishonga kuti akurudzire utano hwake hwehutano, pamwe nepro-hormone pregnenolone, kuwedzera kuwanika kweodonecortisol adrenal. Uyezve, aive achitorawo chirongwa chemishonga yekodhiyo , yakagadzirwa neT4 / T3 pamwe chete, nechinguva chiduku chetachiona chakasvibiswa kuti chive chakakwana.
Kunyange nemabasa ose aya, akanga asiri kugamuchira zvakanaka mumagariro ekuregererwa kwechiratidzo. Mushure mekutarisa mavhitamin D ake, ndakaiona iri mumamiriro akadzika-akaenzana, uye takaiwedzera kusvika pakati-kusvika-yakakosha. Ndizvo chete ipapo akazotanga kuita zvakanaka.
3. Unofunga kuti nei izvi zvakashanda?
Richard Shames, MD: kurapwa kwehutano hakusi kwakakwana-uye hakugoni kushanda-kana iwe usina mavitamini D akakwana kwechikamu chinokosha chekupedzisira chemagetsi, chinoitika panzvimbo iyo inonzi hormone yekemikari inoshanda. Izvi zvinopinda mukati memukisi weesero. Vitamin D inofanirwa kuvapo pane zvakakwana muchitokisi kuitira kuti utachiona hwetachiona huve hunochinja iyo cell. Ndokusaka vitamini D yakakosha.
4. Tinowana vitamini D yakakwana kubva kunezuva kana multivitamines, kana tinoda kuwedzera?
Richard Shames, MD: Mazuva ano vanhu vari kushandisa zuva, uye vanogara mukati vachishanda pamakombiyuta avo kakawanda. Nokudaro, tiri kuwana vitamin D shoma kubva zuva. Mukuwedzera, multivitamines kazhinji inenge inenge 400 IU yeVitamin D, iyo ndiyo yaive yakaitwa RDA kubva kutsvakurudzo yakaitwa muma1940 na1950. Nhasi, kutsvakurudza uku kuri kubvunzurudzwa, uye vatsvakurudzi vakawanda zvino vachikurudzira huwandu hwe1 000 kusvika 2,000 IU zuva rega rega, chiyero chinopfuura kupfuura izvo zvinowanikwa mune dzakawanda.
Munyaya iyi pamusoro, somuenzaniso, murwere wangu aida 4,000 IU zuva rega rega kuti awane migumisiro yake yakanaka.
5. Vitamini D inogona kuongororwa sei?
Richard Shames, MD: Ndinotenda kuti kuongororwa kweropa kwevhitamin D kunokosha kune chero munhu anoshanda ne hypothyroidism . Izvo zvinowanzoenderana nehuwandu hwevhitamini D huwandu hunobva kubva kune makumi matatu kusvika kune zana. Ramba uchiyeuka kuti kungova mumucheto wakadzika wehutano hwakanaka hausi kuita basa rakakwana kune mumwe munhu ane chirwere chetachiona chisingaiti. Vatachiona hwekirori vanofanira kuve "vazere" -ndizvo zvinoreva chiyero chezinga 50-60, kana kupfuura.
6. Kana iwe uri pasi kana kuti uri pasi-chaiwo, pane rumwe rudzi rwevhitamini D unokurudzira here?
Richard Shames, MD: Ivai nechokwadi chokuti vitamini D3.
Ndinowanzokurudzira kuti varwere vangu vatore 2 000 IU pazuva nokuda kwekuchengetedza, 4 000 pazuva kana vari pamucheto wakaderera wepasi-pasi, uye zviuru 6 000 pazuva kana maitiro avo akaratidza mavitamini D mazinga pasi pezvakanaka. Ini ndinowanzokurudzira varwere kuti vatsigire kwemwedzi miviri kusvika mitatu, uye vobva vadzorerwa zvakare kuti vaone kuvandudzwa. Ndinowanzove nevarwere vakanga vari pasi kana kuti mhirizhonga kuenda kune 2 000 IU yekugadzirisa chirwere kana ropa rakati rasvika 50 kusvika ku 60 kana kupfuura.
> Kwakabva:
> Inobvunzurudza Imeyili naRichard Shames, MD, Gumiguru 2015