Mawaniro Aungawana Mavitamini D
Vitamin D inoshaya yakabatanidzwa nehuwandu hwehutano hwehutano hwakadai sekuwedzera kweropa, osteoporosis uye kunyange kufa kwevanhu vose. Vitamini D inokurumidza munzira yayo yekuva "nhamba imwe yevitamini."
Ichokwadi here kuti ine vitamini?
Zvechokwadi, kwete. Vitamine micronutrients iyo muviri inoshandisa nenzira dzakasiyana-siyana. Vitamini D inonzi prohormone, chinhu icho muviri unotendeuka kuva hormone.
Asi iyo inyanzvi. Chinhu chaunofanira kuyeuka pamusoro pevhitamini D ndechokuti muviri wako unogona kuzviita kubva kunezuva.
Kuzviita
Chii chinoitika ndechokuti chiedza chezuva (kunyanya mashizha e-UV-B) chinokonzera ganda rako rinopinda pamwe nemamwe makemikari (7-dehydrocholesterol) kutanga kutanga kugadzira vitamini D. Nzira yacho yakaoma uye haina kufadza. Zvaunoda kuyeuka ndezvokuti maminitsi gumi nemashanu ekuzarura chiedza chezuva pamaoko ako uye chiso chako zuva rimwe nerimwe pane zvakawanda zvemuviri wako kuita mavitamini D akakwana mumamiriro ezvinhu akaenzana. Kana iwe uchirarama kuchamhembe (kana nzira yakadzika kumaodzanyemba), mhepo inoputika inobudisa yakawanda yeV-B panguva yechando uye iwe ungada kuwedzererwa.
Inobatsira Zvakadini?
Zvakawanda zvakanaka, isu hatizivi chaizvoizvo kuti inoshanda sei. Vitamin D inoratidzika kuchengetedza ropa rako pasi, kuderedza kuputika uye kupa simba rekudzivirirwa nemasikirwo simba - zvose zvinobatsira kuchengeta mwoyo wako utano uye (zvichida) kunyange kurwisa kenza.
Tinoziva kuti vitamini D inokosha kuti utano hwakanaka hwepfupa - hubatsire mapfupa ako kunwa calcium (uye calcium ndiyo mapfupa anoitwa). Vana vasina kutaridzika ku vitamini D vanogona kukura matambudziko (chirwere umo makumbo avo anonyanya kukotama) uye vakuru vakura vane vitamini D kukanganisa kunogona kuwedzera zvirwere zvepfupa.
Kutsvakurudza pamusoro pevhitamini D kushayikwa uye kuora mwoyo, kushayikwa kwevitamini D uye kurwadziwa kwekudzokera shure uye kushayikwa kwevhitamini D uye kuora mwoyo kwemoyo wose kunoratidza kuti vitamini D ine basa guru rinogona kutamba kupfuura kungova nehutano hwemapfupa. Vitamini D yave ichibatanidzwa nehutachiona hwemhuka. Zvirwere zvakadai se multiple multiple sclerosis zvinogona kukonzerwa nekushayikwa kwevitamini D (maererano nedzimwe pfungwa - verenga zvakawanda pa Multiple Sclerosis uye Vitamin D ).
Aina
Maviri makuru mavitamini D ndiwo vitamini D2 uye vitamini D3. Vitamini D2 inonziwo ergocalciferol uye mamwe mazita eVitamin D3 ndiyo cholecalciferol. Paunotarisa zvipembenene, vazhinji vanoita sekutarisa ku vitamini D3 (cholecalciferol) uye iwe uchaona izvo zvakanyorwa sechinhu. Verenga pasi apa kuti uwane zvakawanda pane vitamini D supplementation.
Ndiani Akakosha?
Vitamin D inoshaya inoratidzika seyizhinji muUnited States Zvichida isu tose tinongopedza nguva yakawanda mukati. Inofungidzirwa kuti 25% yevanhu vakuru vekuAmerica vane nanograms pasi pemakumi mapfumbamwe nemamiriyoni emuviri wevitamini D (yakanyanya kushaya vitamini D). Kakawanda, 40% yevarume uye 50% yevakadzi inofungidzirwa kuti yakaderera pane utano hwakanaka hwevhitamini D (28 nanograms pamamiriyoni). Vanhu vakawanda vari panjodzi ndeavo vanopedza nguva yakawanda vari mumba (vakwegura uye pamba, semuenzaniso) uye vanhu vane ganda rakasviba (ganda rakasviba rinotora chiedza chiduku chezuva).
Chii Chinoitika Muviri Wako?
Apo vitamin D mazinga ari pasi, muviri wako unongoratidzika sewo kushanda zvakare. Utachiona hweVitamin D hwave huchibatanidzwa nehuwandu hwemhepo , zvinetso zve insulin, ngozi yehuga , kusuruvara nezvimwe. Zvigamuchirwa zve vitamini D zvakawanikwa pane pancreatic masero anoita insulini (inotungamirira kuhutano hwepakati pevhitamini D uye chirwere cheshuga). Tinoziva kuti humwe hutambudzi hwemwoyo hunoitika munguva yechando (apo vanhu vanoenda kunze zvishoma uye saka vane mavhesi ezasi e vitamin D) uye kuti vanhu vanopukunyuka kenza yepamusoro muzhizha (kana mavhamini avo eVitamin D ari kumusoro). Asi isu hatinzwisisi zvizere nei zvinhu izvi zviri kuitika kana izvo chaizvo vitamini D iri kuita mumuviri.
Ngozi Yorufu
Mune chidzidzo, vanhu vakuru 13,331 vanobva kune imwe nyika yekuongorora tsvakurudzo yakaumbwa nehurumende yeUnited States vakaongororwa kuti vaone kubatana pakati pekufa nehuwandu hwevhitamini D (inotsanangurwa sechepasi pe 25-hydroxyvitamin D (25 (OH) D) Vitamin D mazinga vakaedzwa kubvira muna 1988 kusvikira muna 1994 uye vanhu vakateverwa kusvikira muna 2000 kuti vawane ruzivo pamusoro pekukonzera rufu. Pakati pevamwe, vanhu vari mukudzidza vakateverwa kwemakore 8.7.
Vatsvakurudzi vakaona kuti kushaikwa kwevitamini D kwakabatanidzwa kune zvose-zvinokonzera kufa. Vanhu vari pasi nehutsika pasi (pasi 25%) yevhitamini D vane huwandu hwe 26% muhutano hwekufa panguva yekudzidza nguva yakaenzana nevanhu vane mazinga akawanda evhitamini D. Izvi zvakaenzanidza ne 3.1% yehutano hwekufa kwe total population.
Nemhaka yokuti muenzaniso wacho wakanga wakamirira wehurumende yose yeUnited States, tinogona kubudisa kubva padzidzo iyi kuti 3.1% yevakafa muUnited States inobatanidzwa nehuwandu hwevhitamini D. Vatsvakurudzi vanodavira kuti kushayikwa kwevitamini D kunomirira kuzviisa pangozi yezvirwere zvepfungwa uye kunofanira kuonekwa pamwe nedzimwe njodzi dzakadai semhuri, nhepfenyuro yeropa kana kuti kuwandisa. Vitamin D inoshaya inogonawo kuva chinhu chinokonzerwa nekenza kufa.
Kukwegura
Tinoziva kuti vakawanda vakwegura vane utera hwe vitamin D. Mubvunzo chaiwo ndewekuti kusakosha kune chimwe chinhu chekuita nemuviri wekukwegura (somuenzaniso, muviri haugoni kuunza mazana ehutamu D vitamini D) kana kuti maitiro evanhu vakwegura akasiyana (somuenzaniso, haawanikwe pachena zuva guru). Uyu mubvunzo unokosha nekuti uchapindura mubvunzo we "chii chatinoita pamusoro pekushaiwa kwevhitamini D kune vakwegura vakuru?"
Vatsvakurudzi Robert Scragg naCarlos Camargo vakatora database iyo iyo yakaumbwa nehurumende yeUnited States yakashandiswa mukudzidza pamusoro apa (yeTatu NHANES) uye yakatsvaga kuwirirana pakati pemakirini e vitamin D nekuita kunze kwevanhu vakuru. Vakawana kuti, zvechokwadi, mavhithamini D akatsika nezera. Vakawanawo kuti kupinda muchibasa chekunze kwakaderera nezera. Vanhu vane makore makumi matanhatu kana kupfuura, zvisinei, avo vakaita rimwe zuva rekuita kunze kwekunze vaiva nemavitamini D mazinga evanhu vakuru. Saka iyo ndeyokuti mavhitamini D ari mumutumbi haaderedzi nezera, asi nguva yevanhu inopera kunze. Aya ndiwo mashoko akanaka. Iwe unogona kuchengetedza mavhitamini D mazinga ako achingova nekushandisa nguva shomanana zuva rimwe nerimwe.
Arthritis
Iko kunogona kunge kuve nekubatana pakati pevhitamin D yekushayikwa uye zvirwere zverheumatic seArthritis. Chiremba mune kliniki ye rheumatology vane vese vatsva vanongerwa kushaiwa kwevitamini D. Mushure mokuedza varwere 231, akawana kuti 162 (70%) yakanga yakaderera mavitamini D uye 26% yakanga ine uwandu hwakanyanya hwevitamini D. Zvinosuruvarisa, izvi zvinongoratidzwa chete. Hatizivi kuti zviyero zveguta iroro ndezvipi kana kuti zvirwere zverheumatic zvinogona kukanganisa mavhitamini D mazinga (somuenzaniso, vanhu vane zvirwere zverheumatic vanogona kugara mukati mezhinji nokuti havafariri). Izvo zvakanga zvisingatauri kana kupa vitamin D kuwedzera uye kuwedzera mavhitamini D maitiro akakanganisa zviratidzo zvavo. Izvozvo zvakati, iyi ndeimwe imwe nzvimbo inonakidza nekuwedzera kudzidza pamusoro pehuwandu hweVhitamin D pane hutano.
Ndinepi Vamwe?
Tora kubva munzvimbo nhatu: zvokudya, zuva, uye zvigadzirwa. Zvokudya zvakawanda hazvina mavitamini D. Dzimwe hove dzakakora dzine (saalm) uye hove dzehove dzehove dzakanaka (Yuck!). Chiropa chechipfuwo, chezi, uye mazai evha anewo chiyero chevhithamini D. Zviyo uye mukaka zvinowanzosimbiswa ne vitamin D. Muzvokwadi, magirasi maviri evhitamini D mukaka wakasimba pazuva anopa vitamini D yakakwana yevanhu kusvika kune makore makumi mashanu. Zvigadzirwa zvishoma zvakaoma kuverenga. Pane mhirizhonga yakawanda pamusoro pekuti muviri unogona kushandisa zvidimbu zvevhitamin D (kunyanya pasina yakawedzera calcium). Nhengo dzejeri dzichiri kunze kwekuti kana kutora mishonga yakawanda inzira inobatsira yekudzivirira kushayikwa kwevitamini D. Usaenda zvose vitamini D mapenzi kana. High mavhitamini D haana kunaka. Zuva ndiyo yakanakisisa yekutengesa. Iva nechokwadi chekuti unopedza nguva shoma (inenge maminitsi gumi nemashanu) kunze kwezuva rimwe nerimwe. Kungova nemaoko uye chiso chako zvakafuridzirwa munguva iyoyo zvakakwana. Usapfuudza zvakadaro. Ngwarira kenza yeganda , uye iva nechokwadi chokuti hausi kuwana nguva yakawanda kune zuva zvakare.
Ndinoenda sei kunze?
Zvinogona kuonekwa somubvunzo usinganyengeri, asi kufunga kuti kubuda panze kunonetsa kune vanhu vazhinji. Kana iwe ukashanda muhofisi yehofisi uye ugare munharaunda yaunotyaira kwose kwose, kuwana nguva muvhiki kuti uri kunze ndeyechokwadi. Nzira yakanyatsojeka yekuita iyo ndeyekufamba kwenguva pfupi pamasikati. Iwe unowana hutano hwekufambisa nekufamba pamwe nemigumisiro ye vitamini D. Kana iwe usingakwanisi kuita izvozvo, unofanira kuve wakagadzira. Iwe unogona kuwana vitamini D yako yekutsvaga mumapaki okupaka (ingovhara pfupa kure kana kufamba-famba zvishoma). Iwe unogonawo kungoona nzvimbo yakanaka yekunze kuita mafoni mashomanana masikati. Ini ndinoda kuita iyo yose kudana kana iwe uchiziva kuti iwe unenge wakabata kunze. Rongedza nzira shomanana dzekuzviisa kunze mukati mezuva rako.
Zvinetso Nekutsvakurudza
Mushure mokuverenga zvose izvi, zvinoratidzika sechirevo chikuru chekuti munhu wese afunge nezvekuwedzera vitamini D. Kwete nekukurumidza. Inowedzera kuoma. Heano zvimwe zviitiko, zvakarondedzerwa muNational Institutes of Health (NIH) kuongororwa kwevhitamini D, iyo inoita "Ndinofanira kutora vitamini D kuwedzera?" Mubvunzo wakaoma:
- Mavhithamini akawanda anoda kuva nemamwe makemikari kana mavitamisi anowanikwa kuti ave akanaka. Semuenzaniso, kutora vitamin D kunowedzera pasina chero kemukisi yakawedzera inogona kuva dongo. Zvakawanda zvidzidzo hazvina kuverenga zvose calcium uye vitamini D pamwe chete.
- Vitamini mazinga anogona kusiyana zvakasiyana mumakumbo uye zvichida anoitawo kuvanhu. Mune mamwe mazwi, mavhitamiti emuunhu wemunhu anogona kutora nguva uye izvo zvinoshandiswa hazvina kugadziriswa mune zvidzidzo kana.
- Zvinhu zvakakomba zvinogona kukanganisa kushayikwa kwevhitamini D kusanganisira nguva yegore (kuderera kwezuva kunopisa munguva yechando), ruzivo (munzvimbo yakakwirira, chiedza chezuva chinoderera uye chinobereka vitamini D shoma), maitiro ekuita muviri, kudya, nezvimwewo.
- Iko kuongororwa kwemazuva ano kwemavhitamini D mazinga ane zvakawanda zvakasiyana mavari.
- Hatina humwe uchapupu hwechokwadi kuti kuchengetedza mavitamini D muhutano hwakakwana kunodzivirira chirwere kana zvirwere.
- Hatisingazivi kuti chinangwa chei vitamini D maitiro chinofanira kuva kuvanhu vane mitemo yakasiyana-siyana.
- Vanhu vane zvirwere zvichida vanoenda panze pasi. Mavhitimu ezasi ari pasi anogona kunge ari chikonzero chechirwere chisingaperi, kwete chikonzero.
- Kurwara (uye mishonga) kunogona kuwirirana nemuviri wako unogadzira vitamini D, zvichiita kuti vitamin D isakundikana.
The Bottom Line
Kana ukabuda panze zuva nezuva uye ukava nechiedza chezuva, vitamini D yako mazinga angave akanaka. Kana iwe uri mukati mazhinji, haisi pfungwa yakaipa yekuisa pfungwa pakushandisa maminitsi mashomanana kunze kwezuva rimwe nerimwe. Kana uine chirwere kana kuti haugoni kubuda, funga kubvunza chiremba wako kuti uone mavhitamini D mazinga ako. Mushure mezvose, 40% yevarume uye 50% yevanhu vakuru vanofungidzirwa kuti vane vitamini D vakashaya. Zvechokwadi, mhinduro yacho yakafanana - ingopedza nguva shomanana kunze kwezuva rimwe nerimwe.
> Sources:
> Robert Scragg naCarlos A. Camargo, Jr. Frequency of Leisure-Time Chiitiko Chekuita uye Serum 25-Hydroxyvitamin D Nhamba Dzevanhu muUnited States: Zviwanikwa kubva kuTatu National Health uye Nutrition Examination Survey. American Journal of Epidemiology 2008 168 (6): 577-586;
> Muhammad Haroon, South Infirmary-Victoria University Hospital, Cork, Ireland. Yakapiwa kuEuropean Union League Against Against Rheumatism. 2008. Paris.
> Michal L. Melamed, MD, MHS; Erin D. Michos, MD, MHS; Wendy Post, MD, MS; Brad Astor, PhD. 25-Hydroxyvitamin D Nhamba uye Dambudziko rekufa muVanhu Vose. Arch Intern Med. 2008; 168 (15): 1629-1637.
> National Institutes of Health. Office of Dietary Supplements. Dietary Supplement Fact Sheet: Vitamin D.