Yakawanda sei vitamini D yandinofanira kutora?

Wellness

Iwe unogona kunge wakanzwa kukosha kwekutora vitamini D yako, asi unoziva kuti chii? Uye ungazviwane sei parutivi nezuva? Uye nei ichikosha. Verenga pamusoro.

Vitamini D vhitamini-inogadzikana vhitamini iyo ganda rinogadzira kana raonekwa kune ultraviolet mwenje. Zvimwe zvekudya uye zvinowedzera zvine vhitamini D. Vitamin D yakakosha mukutora calcium uye nekuvaka mapfupa akasimba, akasimba. Izvo zvakare zvinodiwa kugadzirisa mashuga eropa, kurwisa chirwere chemwoyo, kudzora mahormone uye kugadzirisa mamoods, uye kubatsira nekufungisisa uye ndangariro.

Ndinoziva sei kana ndine vhitamini D kushomeka?

Kushaikwa kwevhitamini D zvinoreva kuti muviri hauna vhitamini yakakwana uye inogona kunge isiri kushanda nemazvo nekuda kwayo. Vanenge makumi mana muzana yevanhu vari muUnited States vanogona kunge vaine huwandu hwakaderera hwevitamin D. Vanhu vane toni dzakasviba dzeganda uye vakadzi vane pamuviri inogona kunyanya kunetseka kushomeka.

Kushomeka kweVitamin D kunogona kukonzerwa nezvinhu zvakawanda, zvinosanganisira:

• Kwete kukwana kwezuva kubuda
• Kudya kunoshaya vhitamini
• Humwe hutano mamiriro
• Mimwe mishonga
• Ganda rakasviba
• Kupfeka sunscreen yakawandisa

Kushaikwa kwevhitamini D kunogona kuwedzera njodzi yako yekuvandudza mamwe mamiriro ehutano, saka zvakakosha kuti uzive zvimwe zvezviratidzo zvekunyevera. Heano zvimwe zvezviratidzo zvakajairika zvinogona kuuya nekuve yakaderera vhitamini D:

• Kufunganya
• Kuneta kusingaperi
• Kushungurudzika
• Kunetseka kurara
• Kuzvimba uye kuzvimba
• Mapfupa asina simba kana kutyoka
• Kushaya simba

Kana chiremba wako achifunga kuti unogona kushaya vhitamini D, iye anogona kuraira kuongororwa kweropa kuti zvionekwe. Kuongororwa kweropa kuyera iyo inotenderera fomu yevhitamini D mumuviri unonzi 25-hydroxy vitamin D, kana 25 (OH) D. Kana huwandu hweropa rako hwakaderera, chiremba wako anogona kukurudzira kuwedzera.

Unoda mutengo wakanakisa pavhitamini D?

Saina vhitamini D yemitengo yambiro uye uone kana mutengo uchinja!

Wana machenjedzo emitengo

Yakawanda sei vitamini D yandinofanira kutora?

Avhareji munhu asina kushomeka anofanirwa kunge achitora zuva nezuva dhizaiti inosvika mazana matanhatu epasi rose mayunitsi (IU) evitamini D, zvinoenderana Yale Mushonga . Nekudaro, huwandu hwevhitamini D iyo munhu yaanofanira kutora zvinoenderana nezera rake, zviratidzo zvega, nhoroondo yezvokurapa, uye mhinduro yekutora vhitamini.

Vanhu vanopfuura makore makumi manomwe uye vakadzi vanoguma kuenda kumwedzi vangangoda zvinopfuura mazana matanhatu IU. Sezvo vanhu vanokwegura, ganda ravo rinoburitsa zvishoma vhitamini D, zvinoreva kuti vangangoda kuwedzerwa.

Vakadzi vane nhumbu nevanhu vane mamwe mamiriro ehutano anovhiringidza kutora kwevhitamini D - senge chirwere chechiliac kana cystic fibrosis - vanoda kudya kwakakwira zuva nezuva kunopfuura mazana matanhatu eIU. Iwe unogona kutora vitamini D chero nguva yezuva. Zvakadaro, zvingave zvinonyanya kubatsira kuitora pamwe nemafuta ekudya anouya kubva mukudya senzungu kana mhodzi sezvo ine mafuta-akanyungudika.

Zvakawanda vanachiremba uye vashandi vezvehutano vanokurudzira kutora madiki madiki evhitamin D nekufamba kwenguva kuunza mazinga kumashure. Kune vanhu vakuru, izvi zvinogona kureva yakakwira vhitamini D kunwa 1,500-2,000 IUs. Doses yepamusoro padhuze ne10,000 IU inogona kudikanwa kune vamwe vanhu vane osteoporosis kana mamwe mamiriro akafanana. Nekudaro, kutora mwero wakakwira wevitamini D (kureva, 40,000 IU) kunogona kukonzera vhitamini D huturu uye nekuwedzera matambudziko ehutano. Izvo zvakakosha kuti utaure nachiremba wako nezve iyo chaiyo dosi iwe.

Ndiri kutora zvakawandisa vhitamini D here?

Kunyangwe kutora vhitamini D kune zvakawanda zvakanaka zvehutano, zvinokwanisika kutora zvakawandisa. Vitamin D chepfu, kana hypervitaminosis D, inogona kukonzera kuwanda kwecalcium muropa (hypercalcemia) uye kunoguma nekurwadziwa kwepfupa, kusvotwa, kurutsa, kana matambudziko eitsvo.

Heino runyorwa rwezvakajairika mhedzisiro mhedzisiro iyo mumwe munhu angawane kubva mukutora yakawandisa vhitamini D:

• Kuneta
• Kunyanyisa kuita weti
• Kupererwa nechido
• Kuonda
• Nausea
• Kushaya simba

Mimwe mishonga inogona kubatana nevhitamini D. Steroid inogona kukanganisa mashandiro anoita muviri vhitamini. Iyo cholesterol-inoderedza zvinodhaka cholestyramine uye uremu-kurasikirwa nemushonga orlistat inogona kutadzisa kugona kwemuviri kutora vhitamini D. Mimwe mishonga inogona zvakare kuwedzera mavhitamini D mazinga.

Ndeupi rudzi rwevhitamini D wekuwedzera wandinofanira kutora?

Kune mhando mbiri dzakasiyana dzevitamin D. Vitamin D2 (ergocalciferol) inonyanya kubva muzvirimwa-zvinodyiwa senge UV yakura howa, kana chikafu chakakomberedzwa uye zvekudya zvinowedzera. Vitamin D3 (cholecalciferol) inouya kubva kumhuka uye zvinowedzera. Iwe uchawana D3 kubva kumafuta ehove, bota, chiropa, uye mazai emazai.

Vitamini D inowanikwa mune yekuwedzera fomu semvura, piritsi, kana kapuleti. Vamwe vanachiremba vanotozopa majekiseni e vitamin D. D2 inowanzoda mushonga kuti uwane, uye D3 inowanzo kuwanikwa yekutenga kupfuura-the-counter. Iko kune imwe nharo pamusoro pekuti D2 yakasimba here pane D3; kutsvaga zano rekurapa ndiyo yakanyanya kunaka nzira yekuve nechokwadi chekuti iwe unowana fomu chairo uye chipimo chemushonga chaunoda.

Yakanakisa fomu vhitamini D yekutora sekuwedzera ndeye D3; kunyange, D2 inogamuchirwa, anodaro Tod Cooperman, MD, muvambi we ConsumerLab . D3 kashoma kukonzeresa zvikanganiso pakuongororwa kweropa, uye madosi epamusoro anogona kukwidziridza nhanho zvirinani. Panyaya yekuumbwa, zvinwiwa uye mapiritsi zvakajairika zvese zviri zviviri (kunyangwe, tawana zvimwe zvigadzirwa izvo zvisingape iwo huwandu hwakanyorwa pamazita). Zvandinoda madonhwe emvura, sezvo iwe uchigona kugadzirisa dhizaini. Uyezve, unogona kuzviisa chaipo pakudya kana muchinwiwa, icho chinofanira kukuyeuchidza kuti vhitamini D, ine mafuta-soluble, inofanirwa kutorwa nezvikafu zvine mafuta ekuvandudza kunwa.

Dzimwe nzira dzekuwana yakakwana vitamini D

Kune dzimwe nzira dzekuwana vhitamini D kupfuura kungotora chinowedzera. Sunshine ndiyo yakanakisa sosi yevhitamini D, uye saka nezvikafu zvakawanda.

Kushandisa maminitsi gumi kusvika makumi maviri muzuva rinopa 1,000-10,000 IUs vhitamini D. Iyo nguva yaunofanirwa kushandisa muzuva uye huwandu hweIUs hwauchazowana zvichasiyana pamwaka, kwaunogara pasi, uye kuti rakasviba sei ganda rako. Zvisinei kuti uri kupi, iyo pfupi nguva iri muzuva yaunoshandisa zuva nezuva inofanira kunge isina kuburitswa kuitira kuti muviri wako ugone kupinza zvakakwana mwenje.

Edza kusanganisa chikafu chevitamin D-chakapfuma mukudya kwako, futi. Heano mamwe maitiro:

• Hove dzakakora (salmon, halibut, sardines, tuna, uye whitefish) zvakakwirira muvhitamini D.
• Dzimwe howa, senge portobello uye maitake, zvine mwero wakaringana wevhitamini D, kunyanya kana dzakakura dzichishandisa UV mwenje.
• United States inosimbisa mukaka uine vhitamini D. Zvakadaro, mukaka mbishi unozivikanwa kuti une vhitamini D futi. Inogona kunge iine huwandu hwepamusoro hwevakavaka muviri.

Nguva yekuona chiremba

Kuve nekushomeka kwevhitamini D kunogona kukonzerwa kana kukonzeresa hutano hwakakomba. Vitamin D inobatsira muviri kutora calcium, magnesium, uye phosphorus, izvo zvakakosha pakuchengetedza mapfupa ane hutano. Kushomeka kunogona kutungamira mukukwana calcium yekumwa iyo inogona kukonzera osteoporosis, osteopenia, kana rickets muvana.

Rickets inogona kuve yakakomba kune hutano hwemapfupa evana nekuti inokonzeresa mapfupa akapfava uye akaremara mafupa. Osteomalacia yakafanana mamiriro asi kune vanhu vakuru, ayo dzimwe nguva anotungamira kudonha nekutyoka mapfupa ayo akaoma kupora. Ne osteoporosis, mapfupa anoonda uye nekudaro anogona kupaza kana kukonzera mamiriro emamiriro.

Dzimwe nguva, kushomeka kwevhitamini D hakungokonzerwe nekusawana zuva rakaringana. Humwe mamiriro ehutano anokanganisa mashandiro anoita muviri vhitamini. Zvirwere zveitsvo uye zvechiropa zvinogona kudzikisa huwandu hweiyo enzyme iyo inodiwa nemuviri kushandisa vhitamini D. Chirwere cheCeliac, chirwere cheCrohn, uye cystic fibrosis zvese zvinoita kuti ura hutore vhitamini shoma. Kunyangwe kuve nekufuta zvakanyanya kunogona kukonzera kushomeka nekuti mafuta maseru chengetedza vhitamini D, ichichengetedza kuti isashandiswe nyore.

Kurwadziwa kwepfupa uye kushomeka kwemhasuru kunogona kunge kuri chiratidzo chekuti inguva yekuona chiremba. Kushomeka kweVitamin D kunogona kukonzera zvimwe zviratidzo senge kuora mwoyo , kuneta, asima, uye kunyange kusagadzikana kwe erectile . Kutsvaga zano rezvehutano nekurangana nachiremba ndiyo nzira yakanakisa yekuona kana iwe uchida kuwedzera. Kana iwe uchirairwa nemupi wezvehutano kutora vitamini D, zvinokwanisika kuchengetedza mari pane yakanyorwa D2 kana D3 ine Rx yekuchengetedza kadhi kuburikidza neSingleCare.