Vitamini D inoita mabasa akawanda anokosha mumuviri wako. Zvakakosha kuti pfupa rive nesimba, kukura kwemasero uye kubereka, kurwisa muviri, uye neuromuscular utano. Izvo zvakare inopesana-kupisa. Pasina vitamini D, muviri wako haugoni kuwana calcium zvakanaka.
Low vitamin D maitiro akabatanidza necheki (muvana), osteoporosis muvanhu vakuru. Zviratidzo zvekushaikwa zvinogona kusanganisira:
- Matambudziko kufunga
- Kutambudzika kwepfupa, kunyorova, kana kubvuma
- Uturu hwepamuviri uye utera
- Kusaneta kusinganzwisisiki
Zvisinei, vanhu vakawanda vane vitamin D vasina simba havana zviratidzo zvinozivikanwa.
Zvinhu zvinowedzera kushayikwa kwevhitamin D zvinosanganisira:
- Zuva risina kukwana, kubva panguva duku shoma kunze kana kushandiswa kwezuva
- Kuwedzera muviri
- Ganda rakasvibirira rakasvibira
- Mishonga iyo inodzivisa kugadzirisa kwakakodzera kana kupindira
Izvozvo zvirwere zvingave zvinosanganisira fibromyalgia (FMS) uye isingaguti kuneta ( ME / CFS ). Hatisati taziva chikonzero nei, asi tsvakurudzo inoratidza kuti vazhinji vanenge 25 kubva muzana yevanhu vane mamiriro aya vane mazana emadhamini anoderera. Uyezve, vitamini D zvinowedzera zvinogona kuva mushonga unoshanda kune zvimwe zvezviratidzo zvakawanda.
FMS ne ME / CFS zvinotendwa kuti zvakabatana nekusawirirana mukati memutambo wenheyo (CNS), iyo inoumbwa nehuropi nemutsara wemupfupa. Vitamin D inokosha kune dzimwe nzvimbo dze CNS, kusanganisira:
- Nzvimbo dzakawanda dzouropi, kusanganisira dzakawanda dzinosangana nemarwadzo ehutano
- Basa reeurons (masero europi)
- basa remasero emasero (ruzivo rwehuropi hwemapurisa)
Vitamini D inotendwa kuti inotora basa rinokosha mukuvandudzwa kwehuropi, kuita sarudzo yeurusiya, kukurudzira nerve kukura, uye kuva neuroprotective madhara.
Vitamin D kukwana uye kubhadhara kunogona kuita mabasa anokosha mune imwe neimwe yemamiriro aya.
Vitamini D uye Fibromyalgia
Chimwe chikwata chekutsvaga chinokurudzira chinoratidza kuti mazana e-vitamin D akadzika angave akabatanidzwa kune zviratidzo zvizhinji zveFMS uye kuti kukwidziridzwa kunogona kuderedza zviratidzo izvi.
FMS inobatanidza nekukwirira kwema molecules anokonzera uropi kubetsera nekudzidza nekuisa pfungwa. Zvisinei, zvidzidzo zvinoratidza kuti hatina zvakakwana zvemaserolekemu akafanana anodzivisa zvinhu pasi gare gare.
Izvozvo zvinogona kutisiyira isu mune huwandu hunoziva huripo mheremhere inokura kwazvo, mwenje inopenya kwazvo , uye isu tinotaridzirwa nokuda kwekunetseka kunowedzera .
Vitamini D inotendwa kuti inobatsira kudzivisa huropi, saka kushayikwa kunogona kuita kuti uropi hwakasimudzirwa uye kuwedzererwa kunogona kubatsira kurwisa zviratidzo.
Vitamini D inofanirwawo kurwisana nekuputika. Kusvika ikozvino, hatizivi chaicho chekuvhiringidza muFMS , asi vazhinji vedu takanyatsokurudzira kuvhiringidza, uye vamwe vatsvakurudzi vanoti kuputika kunonyanya kuitika.
Kunyanya kuongorora kumwe kunoratidza kuti vitamin D-vanhu vasina kusimba vanoda kaviri kurwadziwa kwepasano kunorasisa sevanhu vasina kukwana. Kana kushayikwa uku kwakajairika muFMS, kunogona kubatsira kutsanangura kuti sei nhamba dzinotyisa dzinowanzova nemigumisiro shoma pamarwadzo edu.
Vitamini D uye Chronic Fatigue Syndrome
Low vitamin D maitiro akabatanidzwa nekuneta mukati mese, asi isu tisati tanzwisisa basa ravanogona kuita mumhando dzakasiyana-siyana dzekuneta kwatinoona mu ME / CFS. Zvisinei, tiri kudzidza pamusoro pemigumisiro inogona kubatsira kuderedza zviratidzo.
Muchirwere ichi, kushayikwa kwevitamini D kunofungidzirwa kukuita kuti uwedzere kutapukirwa uye kuwedzera mungozi yehutachiona hwakakomba. Icho chiri pamusoro pengozi yaunotakura nekuda kwechirwere chemasimba cheM ME / CFS.
Kuvhiringidza kunogona kuita basa rinokosha muM ME / CFS , uye kushayikwa kwevhitamin D kunofungidzirwa kwekufambisa kupisa.
Imwe tsvakurudzo inoratidza kuti kushayikwa uku kunogona kubatanidzwa nekushushikana kwehupombwe (OS) uye kushaya simba kwemitochondrial (MD), iyo vamwe vatsvakurudzi vanofunga kuti ndiyo nzira dzinokosha dze ME / CFS.
Dosage
Dzimwe nyanzvi dzeFMS neE ME / CFS dzinokurudzira pakati pe1 000 kusvika 2 000 IU ma vitamini D zuva nezuva.
Iko kunopfuura kudarika kweNational Institutes of Health kukurudzirwa kwe 600 IU / zuva kune vakawanda vakura. Zvisinei, kuwanikwa kwemazuva ano pamusoro pekukosha kwevhitamini D kwehutano huri nani huri kuchinja maonero pamusoro pehuwandu hwakawanda.
Usati watarisa kuti mavitamini D unofanirwa kutora sei, chiremba wako angada kuti uve neropa rekuongorora ropa rako kuti uone mazinga ako. Kana iwe uine kushayikwa kwakanyanya, iye / iye anogona kupa mhando yepamusoro-yepamusoro yechirongwa chechirongwa chinotarisirwa kuisa zvidimbu mazinga ako, kuteverwa nehope shomanana yekugadzirisa kana iwe uri mukati memaitiro akafanana.
Zvokudya Zvako
Kana iwe uchida kuwana vitamini D kuburikidza nezvokudya pane kana kana kuwedzera kuwedzera, zviri nyore kuita.
Vitamin D inowanikwa zviripo mu:
- Mazai
- Swiss cheese
- Mamwe marudzi ehove, kusanganisira saumoni, mackerel, tuna uye sardines
Iwe unowanikwawo kubva pakusana kwezuva, saka kungowedzera nguva yako kunze kunogona kubatsira. Mukuwedzera, vaiti vezvokudya vanowedzera iyo yenyuchi uye mukaka, iyo yakatanga kuitirwa kuti ibatsire kudzivirira zviputi muvana.
Migumisiro Yechiri
Sezvo nechokuita chero chimwe chekuwedzera, vitamini D inogona kukonzera kusingadikanwi nemigumisiro. Ichokwadi, vitamin D yakawanda inogona kutyisa.
Zvimwe zvinogona kukanganiswa zvinosanganisira:
- Nausea
- Kudzora
- Kuda kudya
- Constipation
- Kushaya simba
- Kuonda
Zvakare, iva nechokwadi chokuti unosanganisira chiremba wako munhaurirano pamusoro pehuwandu hwe vitamin D yakakunakira iwe.
Sources:
Karras S, Rapti E, Matsoukas S, Kotsa K. Vitamin D muFibromyalgia: A Causative or Confounding Biological Interplay? Nutrients. 2016 Jun 4; 8 (6). pii: E343.
Morris G, Anderson G, Galecki P, et al. Kuongororwa kwenhoroondo pamusoro pekufanana nekusiyana pakati pe myalgic encephalomyelitis / chronic fatigue syndrome (ME / CFS) uye mararamiro ekurwara. BMC mishonga. 2013 Mar 8; 11: 64.
Morris G, Berk M. Migwagwa yakawanda inoita mitochondrial kusagadzikana muhutano uye neuropsychiatric disorders. BMC mishonga. 2015; 13: 68.
National Institute of Health Office of Dietary Supplements. "Vitamin D: Nyaya Yezvakanaka yeVashandi Vezvoutano"
Turner MK, Hooten WM, Schmidt JE, et al. Kuwanda uye Kurapa Correlates ye Vitamin D Kusakosha pakati pevarwere vane Chronic Pain. Pain Journal. 2008 Nov; 9 (8): 979-84.