Unofanirwa Kuva Uchishandisa Vitamin D Ganda-Yekutarisira Zvigadzirwa?

Zvemukati

• Maitiro Ekuwana Anokwana Vitamin D
• Kubva kuzuva kuratidzwa
• Kuburikidza Nezvokudya Zvako
• Maitiro Evhitamini D Anobatsira Sei Ganda Rako
• Iyo Yakanyanya Derm-Yakagamuchirwa Vitamin D Runako Zvigadzirwa
• Ongororo ye

Iwe pamwe wakambonzwa izvi zvisati zvaitika, asi muviri wako unoda vhitamini D yeganda rine hutano nemapfupa. Kunyangwe nguva yechando (kana coronavirus quarantine) wakambobata mumba kana uri kushanda muhofisi nzvimbo ine mashoma mwenje chaiwo, unogona kunge uchinetseka kana uri panjodzi yekushomeka kwevhitamini D. Uye kana makwikwi ako akadonha, unogona kunge uri kutsvaga nzira dzekuwedzera kusvibiswa kwako - kana izvi zviri kuburikidza nezvokuwedzera, kuchinja chikafu chako, kana kungovhura mahwindo nemaketeni iwe uri mukati.

Sezvo vhitamini C uye vhitamini E zvese zvave mukurumbira zvigadzirwa zvekuchengetedza ganda mumakore achangopfuura, unogona kunge wakasangana neseramu nemafuta ekuzvirumbidza vhitamini D. Kana iwe uchinetseka kuti nei izvi uye kana uchizvida, pano nyanzvi dzikurukura nezve chii vhitamini yezuva. Funga: maitiro ekuwana vhitamini D yakakwana yehutano hwakanyanya, kuti inobatsira sei ganda rako, uye kugovera zvavanosarudza zvezvakanakisa vhitamini D zvekuchengetedza ganda zvigadzirwa zvekuwedzera kune yako runako arsenal. (Inoenderana: 5 Weird Hutano Njodzi dzeYakaderera Vitamin D Mazinga)

Maitiro Ekuwana Anokwana Vitamin D

Kubva kuzuva kuratidzwa

Kuwana muyero wevhitamini D zviri nyore sekubuda kunze-zvakanyanya. Ganda rako rinogona kuburitsa chimiro chevhitamini D mukupindura kusvibiswa nemwaranzi ye UV (kana zuva!), Anodaro Rachel Nazarian, MD, muNew York-based dermatologist uye mumwe muAmerican Academy yeDermatology.

Asi sei chaizvo izvi zvinoshanda here? Chiedza cheUV chinopindirana nemapuroteni ari paganda, kuchichichinja kuita vhitamini D3 (iyo inoshanda fomu yevhitamini D), anotsanangura kudaro Mona Gohara, MD, akabatana nekiriniki purofesa wedermatology paYale Chikoro cheMishonga. Kwete kuwana ~ too~ sainzi-y, asi kana iwo mapuroteni ari paganda ashandurwa kuita vhitamini D precursors, anotenderera nemuviri wese uye anoshandurwa kuita anoshanda (kureva nekukurumidza kubatsira!) fomu neitsvo, anowedzera Joshua Zeichner, MD, director wezve cosmetic uye kiriniki yekutsvagisa dermatology paGomo reSinai Hospital muNew York City.(Fyi, aya mavhitamin D mabhenefiti ndosaka uchifanira kutora zvinovaka muviri zvakanyanya.)

Kana iwe uchangobva kukundwa nehupenyu hwakawanda hwemukati (nekuda kwemamiriro ekunze, shandura munzvimbo dzekushanda, kana, pamwe, denda repasirese), nhau dzakanaka ndedzekuti iwe unongoda mashoma mashoma ezuva rezuva kujekeswa kweanopfuura mavitamini akakwana. D, anodaro Dr. Gohara. Saka, aiwa, haufanirwe kupisa zuva kana kupedza maawa uri kunze kuti ugadzire mazinga akakwana evhitamini D, anodaro Dr. Zeichner. Zvitende kana kwete, maminetsi gumi muzuva masikati machena ndizvo zvese zvaunoda.

Ziva kuti kana uri kuenda panze kwenguva yekutanga mune chinguva, usafunge kuti iwe unogona kungorega SPF kuti unyoro mune rimwe zuva rinodikanwa rezuva. Girazi rezuva haridzivise zana muzana remagetsi eUVB, saka iwe uchazowana mukana wakaringana kunyangwe ukabatwa zvakachengeteka, anotsanangura Dr. Zeichner. Izvo zvataurwa, iwe unofanirwa zvakare kunge uchiri kushandisa SPF kana iwe uri kugara mukati uye uchishanda kubva kumba. "Kunyange mwenje weUV uchipinda nepagirazi regirazi, iwo maranzi eUVA (ayo anokonzera kuchembera kweganda nguva isati yakwana, semitsetse yakanaka, makwinya, uye mavara ezuva) anopinda mugirazi, kwete UVB (iyo inokonzera kupisa kwezuva uye inogona kuita gomarara reganda). Iwe unongozoratidzwa chete nemwenje ye UVB kana iwe ukavhura hwindo rako, "anodaro. (Psst, heano mamwe eakanakisa kumeso ezuva ekuchengetera kumusoro.)

Zvakare zvakakosha kuziva, kana uine ganda rebrown, iwe unogona kunge uine vhitamini D kushomeka, anodaro Dr. Gohara. Izvi zvinodaro nekuti yako yakavakirwa-mukati melanin (kana yechisikigo ganda pigment), iyo inoderedza kugona kweganda kugadzira vhitamini D mukupindurwa nekuratidzwa kwezuva. Kunyange zvazvo isiri chinhu chokunetseka pamusoro pacho, Dr. Gohara vanokurudzira kunyatsongwarira pakuongorora mazinga ako gore negore nachiremba wako.

Kuburikidza Nezvokudya Zvako

Imwe nzira yaunogona kuona kuti uri kuwana yakakwana vitamini D iri kuburikidza nezvauri kuisa kupinda muviri wako. Dr. Nazarian naDr Gohara vese vanokurudzira kutarisa kudya kwako uye kuve nechokwadi kuti uri kudya zvekudya zvine vhitamini D-salmon, mazai, mukaka, uye muto weorenji. Hazvinyatso kujeka kuti vhitamini D munhu mumwe nemumwe anoda zvakadii - zvinosiyana nekudya, ruvara rweganda, mamiriro ekunze, uye nguva yegore - asi avhareji, mukuru asina kushaikwa anofanirwa kutsvaga mazana matanhatu eUniversity (IU) pazuva mukudya kwavo, maererano neNational Institutes of Health.

Iwe unogona zvakare kufunga nezve vitamini D zvinowedzera kana ako mazinga ari mashoma pane anodikanwa. Dr. Zeichner vanokurudzira kutaura nachiremba wako usati waedza chero chinhu-uye kana nyanzvi yezvokurapa ikakupa mwenje wakasvibirira, ita chokwadi chekutora chinowedzerwa nechikafu chine mafuta ekunyorova zvakanyanya (sezvo vhitamini d iri vhitamini ine mafuta), anowedzera . Kana uchangobva kuongororwa muviri uye ukadzidza kuti hauna vhitamini D, zvinogona zvakare kunzi haudye chikafu chine hutano panguva yekuvharirwa, uye Dr. Zeichner vanoti multivitamin ine vitamin D inogona kuva mhinduro yakanaka. . .

Maitiro Evhitamini D Anobatsira Sei Ganda Rako

Kunyange vhitamini D ichikosha ku immune system yako uye hutano hwese, kushomeka kunogona kukanganisa ganda rako, zvakare. Kana iwe wanga uchitsvaga nzira dzekukwirisa yako vhitamini D kutora - zvisinei chikonzero - unogona kunge wakasangana nemusoro wemavhitamini D marapiro.

Basa rakadzidzwa zvakanyanya pamusoro wevhitamini D rakafanana neanorwisa-kuzvimba, anonyanya kushandiswa kurapa mamiriro eganda, senge psoriasis, anodaro Dr. Gohara. Iyo zvakare ine antioxidant uye inorwisa-kukwegura mabhenefiti, kubatsira kuvandudza masero ekudzoka uye kudzikisira yemahara radical kukuvara, anowedzera Dr. Nazarian. Nekudaro, vese Dr. Gohara naDr. Nazarian vanobvumirana kuti ma seramu epamusoro, oiri, uye mafuta ekuzora haana kukwana kuti awedzere masystemic ehuwandu hwevhitamini D-zvichireva, kunyangwe zviine vhitamini D-inopinza zvigadzirwa iwe zvaunowedzera kune yako ganda-maitiro maitiro, haisi nzira yakakodzera kana inoshanda yekuvandudza yakaderera vitamin D mazinga eropa. Unoda kutora ma supplements kana kuwedzera huwandu hwevhitamini D kuburikidza nekudya kwako, anodaro Dr. Gohara. (Yakabatana: Iyo Yakaderera Vitamin D Zviratidzo Munhu wese Anofanirwa Kuziva Nezve)

Iyo Yakanyanya Derm-Yakagamuchirwa Vitamin D Runako Zvigadzirwa

Kana iwe uchifarira kuderera kwevhitamini D kutanga, kugara mudzimba kwenguva yakareba kudaro neCOVID-19 quarantine inogona kunge iri nyaya-sezvinoita mazinga anodonha munguva yechando, anodaro Dr. Nazarian. Nepo zvigadzirwa zvemumusoro zvaisazove bheji rako rakanakisa (zvakare, ungada kukurukura zvekuwedzera zvemuromo kana shanduko yekudya nachiremba wako), vhitamini D-yakazara ganda-zvigadzirwa zvekuchengetedza ganda zvichiri kupa mabhenefiti enguva yakakura kana zvasvika pakuchembera. uye ayo mhedzisiro, anowedzera. Nekudaro, tarisa iyo nyanzvi-yakasimudza vhitamini D zvigadzirwa zvekunaka izvo zvinobatsira kudzivirira kubva kukuvara kweganda, kudzikisira kuzvimba kana kuzvimba, uye kudzikisira mitsara yakanaka uye makwinya.

Murad Multi-Vitamin Inomedzera Oiri (Buy It, $73, amazon.com): "Pamusoro pevhitamini D, chigadzirwa ichi chine mafuta anozorodza echisikigo uye mafuta acids kudzivirira uye hydrate ganda rekunze," anodaro Dr. Zeichner. Kushandisa, geza ganda uye woomesa, uye tevera nekuisa chidimbu chitete chemafuta aya asingaremi kumeso ako, mutsipa, uye chipfuva.

Mario Badescu Vitamin AD-E Neck Cream (Tenga It, $ 20, amazon.com): Sarudzo yaDr. Nazarian, ino moisturizer inosanganisa hydrating hyaluronic acid necocoa butter uye mavitamini - kusanganisira vhitamini D - kuita multitask yako anti-kuchembera regimen. Ipo ichiitirwa mutsipa, iye anonongedza kuti kumeso kwako kunogona zvakare kubatsirwa nefomula yayo ine simba, nekuti inobatsira kudzikisira uye kudzikisira mitsara yakanaka uye kuunyana.

One Love Organics Vitamin D Moisture Mist (Buy It, $ 39, dermstore.com): Iyi mhute inowana vhitamini D yayo kubva kune shiitake howa mushoma, iyo inobatsira kusimudzira kubuda kwesero, kunyevenutsa kuzvimba, kusimudzira hunyoro hweganda, anotsanangura Dr. Zeichner. Spritz kamwe kana kaviri usati waisa kumeso kwako maoiri, seramu, uye zvinodzikamisa muviri, kuti zvive nani kupinda mukati meganda.

Dhakwa Nzou D-Bronzi Antipollution Sunshine Serum (Buy It, $ 36, amazon.com): Kununura kupenya kwebronzy, iyi serum inodzivirirawo kubva pakusvibisa uye mahara radical kune mamwe ganda rehudiki. Uyezve, ine chronocyclin, peptide (dudziro: rudzi rweprotein iyo inobatsira maseru kutaurirana uye kukanganisa maitiro ejini) ayo anonyanya kutevedzera antioxidant mabhenefiti e vitamini D. Sei? Inoshanda zvakafanana kune ma enzymes ari paganda anoshandura chiedza chezuva kuva vitamin D mukati mezuva, uye zvino anotsigira kuvandudzwa kwesero usiku, anodaro Dr. Nazarian.

Herbivore Botanicals Emerald Yakadzika Misi Kupenya Oiri (Tenga Izvo, $ 48, herbivorebotanicals.com): Aya mafuta anonyorova anoomesa kuoma, kuora uye kutsvuka, uye yakachengeteka kune ese marudzi eganda, kunyanya ane acne. Mbeu yehemp uye squalane zvinopfavisa ganda rekunze uye rinozadza makatsemuka pakati pemasero eganda, nepo shiitake howa inotorwa ichibatsira kuburitsa vhitamini D inozorodza, anodaro Dr. Zeichner.

Zelens Simba D Yakakwira Potency Provitamin D Kurapa Madonhwe (Tenga, $ 152, zestbeauty.com): Dr. Nepo mutengo wemutengo uri wechokwadi splurge, ichi chigadzirwa chinoputira ganda, chinodzivirira kune vakasununguka radicals, uye chinoderedza kuoneka kwemitsara yakanaka uye kuunyana.

Ongororo ye