Vitamini D: ndeyei, yakawanda sei yekushandisa uye makuru masosi

Zvemukati

• Chii chinonzi vitamini D?
• Zvinyorwa zvevhitamini D
• Huwandu hwezuva nezuva hwevhitamini D
• Vitamin D kushomeka
• Kuwedzera kwevhitamini D

Vitamin D vhitamini yakasviba-mafuta inogadzirwa zvakasikwa mumuviri kuburikidza nekuratidzwa kweganda kune chiedza chezuva, uye inogona zvakare kuwanikwa muhuwandu hwakawanda kuburikidza nekudyiwa kwezvimwe zvekudya zvemhuka, senge hove, zai yolk uye mukaka, muenzaniso.

Vitamin iyi ine mabasa akakosha mumuviri, kunyanya mukugadzirisa kuwanda kwecalcium uye phosphorus mumuviri, zvichifarira kuiswa kwemaminerari aya muura uye kugadzirisa maseru anodzikisira nekuumba mapfupa, achichengetedza iwo mazinga muropa.

Kushomeka kweVitamin D kunogona kukonzera shanduko yemapfupa, senge osteomalacia kana osteoporosis muvakuru, uye marickets muvana. Uye zvakare, zvimwe zvidzidzo zvesainzi zvakabatanidza kushomeka kwevhitamini iyi nenjodzi yakawedzera yekuvandudza mamwe marudzi ekenza, chirwere cheshuga mellitus uye neBP.

Chii chinonzi vitamini D?

Vitamini D inodikanwa kune akati wandei maitiro mumuviri uye, nekudaro, zvakakosha kuti kusangana kwayo muropa kuri pamatanho akakwana. Iwo makuru mabasa evitamini D ndeaya:

• Kusimbisa kwemapfupa nemeno, nekuti inowedzera kunwa kwecalcium uye phosphorus mumatumbu uye inobatsira kupinda kwemaminerari aya mumapfupa, ayo akakosha pakuumbwa kwavo;
• Kudzivirira chirwere cheshuga, nekuti inoshanda mukuchengetedza hutano hwepancreas, inova nhengo inoitisa kugadzirwa kwe insulini, iyo hormone inodzora huwandu hweshuga yeropa;
• Kuvandudza immune system, kudzivirira hutachiona uye hutachiona hutachiona;
• Kuderedza kuzvimba mumuviri, nekuti inoderedza kugadzirwa kweanopisa zvinhu uye inobatsira kurwisa autoimmune hosha, senge psoriasis, rheumatoid arthritis uye lupus, mune iyo kesi iyo yekushandisa yekuwedzera maererano nezano rekurapa kunokosha;
• Kudzivirira zvirwere senge multiple sclerosis uye mamwe marudzi ekenza, senge zamu, prostate, colorectal uye renal, sezvo ichitora chikamu mukutonga kwesero kufa uye inoderedza kuumbwa uye kuwanda kwemasero akaipa;
• Kuvandudzwa kwehutano hwemwoyo, sezvo ichishanda nekuderedza BP uye njodzi yehypertension uye zvimwe zvirwere zvemwoyo;
• Kusimbisa mhasuru, sezvo vhitamini D inotora chikamu mukugadzirisa mhasuru uye yakabatana neakakura mhasuru simba uye kugona

Uye zvakare, nekuda kwesimba rayo re antioxidant, zvakare inokwanisa kudzivirira kukwegura nguva isati yakwana, sezvo ichidzivirira kukuvara kwemasero anokonzerwa nema radicals emahara.

Zvinyorwa zvevhitamini D

Iyo sosi huru yevhitamini D ndeyekugadzirwa kwayo muganda kubva pakuvhenekerwa nezuva. Naizvozvo, kuti vagadzire huwandu hwakakwana hwevhitamini D, vanhu vane ganda rakachena vanofanirwa kuramba vari muzuva kweinenge maminetsi gumi neshanu pazuva, nepo vanhu vane ganda rakasviba vachifanira kuramba vachionekwa nechiedza kweinenge awa rimwe chete. Chinhu chakanakira kuti chiratidziro chiitwe pakati pa10am na12pm kana pakati pa3pm na4pm 30, sezvo panguva iyoyo haina kunyanyisa.

Pamusoro pekuratidzwa nezuva, vhitamini D inogona kuwanikwa kubva kune zvekudya sosi yehove chiropa, hove dzegungwa, mukaka uye zvigadzirwa zvemukaka.

Tarisa vhidhiyo inotevera uye tarisa kuti ndezvipi zvekudya zvine vhitamini D yakawanda:

Huwandu hwezuva nezuva hwevhitamini D

Huwandu hunodiwa hwevhitamini D pazuva hunosiyana zvichienderana nezera uye nhanho yehupenyu, sezvakaratidzwa mutafura inotevera:

Iko kudyiwa kwezvikafu zvakapfuma muvhitamini D hakuna kukwana kuzadzisa zvido zvezuva nezuva zvevhitamini iyi uye, nekudaro, zvakakosha kuti munhu aratidzwe nechiedza chezuva nezuva kuchengetedza kugadzirwa kwakaringana kwevhitamini iyi mumuviri uye, kana zvisina kukwana , sezvakangoitika kuvanhu vanogara munyika dzinotonhora kana mune vanhu vane shanduko pamafuta ekumwa kwemafuta, chiremba pakuratidza kudyiwa kwevhitamini D. kuwedzera.

Vitamin D kushomeka

Zviratidzo uye zviratidzo zvevitamin D kushomeka mumuviri zvakadzikira huwandu hwecalcium uye phosphorus muropa, kurwadziwa kwemhasuru uye kushaya simba, kupera simba mapfupa, osteoporosis kune vakwegura, marickets muvana uye osteomalacia muvanhu vakuru. Ziva maitiro ekuziva zviratidzo zvevhitamini D kushomeka.

Iko kunwiwa uye kugadzirwa kwevhitamini D kunogona kukanganisika nekuda kwezvimwe zvirwere zvakaita seitsvo kutadza, lupus, chirwere cheCrohn uye chirwere checeliac. Kushomeka kweVitamin D mumuviri kunogona kuzivikanwa kuburikidza nekuongororwa kweropa kunodaidzwa kuti 25 (OH) D uye kunoitika panowanikwa mazinga ari pasi pe 30 ng / mL.

Kuwedzera kwevhitamini D

Migumisiro yeakawandisa vhitamini D mumuviri kushomeka kwemapfupa uye kukwirisa kwecalcium muropa muropa, izvo zvinogona kutungamira mukusimudzira kweitsvo mabwe uye nemoyo arrhythmia.

Zviratidzo zvikuru zvevhitamini D yakawandisa kushaya kudya, kuda kurutsa, kurutsa, kuwedzera kuita weti, kushaya simba, kuwedzerwa kweropa, nyota, ganda rinonhuwa uye kutya. Nekudaro, yakawandisa vhitamini D inongowanikwa nekuda kwekushandisa zvakanyanya vhitamini D zvinowedzera.