10 zviratidzo zvekushaya vhitamini D

Zvemukati

• Maitiro ekusimbisa kushomeka kwevhitamini D
• Nguva yekutora vhitamini D kuwedzera
• Zvinonyanya kukonzera kushomeka kwevhitamini D
• Zvinokosha masosi evitamini D
• Mhedzisiro yekushaikwa kwevhitamini D

Kushayikwa kwevhitamini D kunogona kusimbiswa nekureruka kweropa kana kunyange nemate. Mamiriro ezvinhu anofarira kushomeka kwevhitamini D kushayikwa kwezuva munzira ine hutano uye yakakwana, kuwanda kweganda, zera rinopfuura makore makumi mashanu, kudya kushoma kwezvikafu zvine vhitamini D uye kugara munzvimbo dzinotonhora, uko ganda kashoma kuoneswa zuva.

Pakutanga, kushayikwa kwevhitamini iyi hakuratidzi chiratidzo, asi zviratidzo zvakadai se:

1. Kukura kwekudzora muvana;
2. Kumonera makumbo mumwana;
3. Kuwedzerwa kwemagumo egumbo uye mapfupa emaoko;
4. Kunonoka mukuzvarwa kwemazino evana uye mhango kubva pakutanga chaiko;
5. Osteomalacia kana osteoporosis muvanhu vakuru;
6. Kuneta mumapfupa, izvo zvinoita kuti zvive nyore kuputsa, kunyanya mapfupa emusana, chiuno nemakumbo;
7. Kurwadziwa kwetsandanyama;
8. Kunzwa kwekuneta, kushaya simba uye malaise;
9. Kurwadziwa kwepfupa;
10. Tsandanyama mhasuru.

Vanhu vane ganda rakajeka vanoda maminetsi makumi maviri ekuratidzwa kwezuva pazuva, nepo vanhu vane ganda rakasviba vachida kanenge awa rimwe chete rekuratidzwa nezuva, vasina sunscreen mumaawa ekutanga emangwanani kana masikati.

Maitiro ekusimbisa kushomeka kwevhitamini D

Chiremba anogona kufungidzira kuti munhu anogona kushaya vhitamini D paanoona kuti haana kusvibiswa nezuva, anogara achishandisa sunscreen uye haadye chikafu chakazara vhitamini D. Mune vakwegura, kushomeka kwevhitamini kunogona kufungidzirwa kuti kesi yeosteopenia kana osteoporosis.

Iko kuongororwa kunoitwa kuburikidza nekuongororwa kweropa kunodaidzwa kuti 25-hydroxyvitamin D, uye iwo mareferenzi kukosha ndeaya:

• Kushomeka kwakanyanya: isingasvike makumi maviri ng / ml;
• Kushomeka kwakapfava: pakati pe21 ne29 ng / ml;
• Kukosha kwakaringana: kubva pamakumi matatu ng / ml.

Bvunzo iyi inogona kurairwa nanachiremba kana chiremba wevana, anogona kuongorora kuti panodiwa here kuwedzera vhitamini D. Tsvaga kuti bvunzo yevhitamini D inoitwa sei.

Nguva yekutora vhitamini D kuwedzera

Chiremba anogona kukurudzira kutora vhitamini D2 uye D3 kana munhu achigara munzvimbo ine kushomeka kwezuva uye uko chikafu chakapfuma muvhitamini D chisingawanikwe zvakanyanya neruzhinji rwevanhu. Uye zvakare, inogona kuratidzirwa kuwedzera vakadzi vane nhumbu uye vacheche vacheche kusvika gore rimwe chete, uye nguva dzose kana paine kusimbiswa kwekushomeka kwevhitamini D.

Kuwedzeredza kana paine kushomeka kunofanirwa kuitwa kwemwedzi mumwe kana miviri, uye mushure menguva iyoyo chiremba anogona kukumbira kuongororwa kweropa nyowani kuti aone kana zvichidikanwa kuti urambe uchitora chinowedzerwa kwenguva yakareba, nekuti zvine njodzi kutora zvakawandisa vhitamini D, iyo inogona kuwedzera zvakanyanya calcium calcium muropa, iyo zvakare inofarira kuputsika kwemapfupa.

Zvinonyanya kukonzera kushomeka kwevhitamini D

Pamusoro pekudyiwa kwakaderera kwezvikafu zvine vhitamini D, kushomeka kwekushayikwa kwezuva kwakaringana, nekuda kwekushandisa zvakanyanya sunscreen, shava, mulatto kana ganda dema, kushomeka kwevhitamini D kunogona kunge kune hukama nemamwe mamiriro, se:

• Chisingaperi itsvo kutadza;
• Lupus;
• Chirwere cheCeliac;
• Chirwere cheCrohn;
• Pfupi ura chirwere;
• Cystic fibrosis;
• Kusakwana kwemoyo;
• Dombo rematombo.

Nekudaro, muhupo hwezvirwere izvi, kurapwa kwekurapa kunofanirwa kuitiswa kutarisa mwero wevhitamini D mumuviri kuburikidza nerimwe bvunzo yeropa uye, kana zvichidikanwa, kutora vhitamini D zvinowedzera.

Zvinokosha masosi evitamini D

Vitamin D inogona kuwanikwa kubva muchikafu, nekudya chikafu salmon, oysters, mazai uye sardini, kana kuburikidza nekugadzirwa kwemukati kwemuviri, kunoenderana nemwaranzi yezuva paganda kuti ishandiswe.

Vanhu vane vhitamini D kushomeka vanowanzo kuve nezvirwere zvakaita seshuga uye kufutisa, saka vanofanirwa kuwedzera kuratidzwa kwavo kuzuva kana kutora vhitamini D zvinowedzera zvinoenderana nezano rekurapa.

Tarisa uone mimwe mienzaniso yevhitamin D-yakafuma chikafu mune inotevera vhidhiyo:

Mhedzisiro yekushaikwa kwevhitamini D

Kushaikwa kwevhitamini D kunowedzera mikana yekuve nezvirwere zvakakomba zvinokanganisa mapfupa senge rickets uye osteoporosis, asi zvinogona zvakare kuwedzera njodzi yekuvandudza zvimwe zvirwere zvakaita se:

• Chirwere cheshuga;
• Kufutisa;
• Arterial neBP;
• Rheumatoid arthritis uye
• Multiple sclerosis.

Njodzi yepamusoro yekufutisa

Njodzi yepamusoro yekuwedzera kweropa

Kujekeswa nezuva kwakakosha kudzivirira kushomeka kwevhitamin D nekuti ingangoita 20% yevhitamini yezvinodiwa zvezuva nezuva zvinozadziswa nekudya. Vakuru nevana vane ganda rakatsetseka vanoda maminetsi makumi maviri ekuratidzwa nezuva kune zuva kuti vagadzire vhitamini iyi, nepo vanhu vatema vachida inenge awa rimwe rekuratidzwa nezuva. Tsvaga rumwe ruzivo nezve Maitiro ekuchengetedza sunbathe zvakachengeteka kuti ubudise Vitamin D.