Vitamini D wakhala akulandira kafukufuku wambiri pazifukwa ziwiri: Zambiri zimapindulitsa pa ntchito yake pa umoyo wathu, ndipo pa chiwerengero chathu chonse, kuchuluka kwa mavitamini D akuwonjezeka. Gawo lina laling'ono koma lodziwika bwino la kafukufuku likugwirizana ndi ubale wa vitamini D'ndi matenda opweteka a m'mimba (IBS). Mwachidule ichi, mudzakhala ndi vitamini D ophunzirira, fufuzani zomwe mukufufuza posachedwapa zomwe zikuwululidwa zokhudza udindo wawo ku IBS, komanso momwe mungathere kuti mupeze ndalama zokwanira za mankhwalawa.
Kufunika kwa vitamini D
Vitamini D si vitamini wanu weniweni. Mosiyana ndi mavitamini ena, thupi lanu lingathe kupanga vitamini D pamene mukuwunika. Mutha kuwona izo zikufotokozedwa m'mabuku ena monga hormone, koma zikuwoneka kuti vitamini palokha imapereka maziko a mahomoni ena opangidwa mkati mwa thupi.
Vitamini D ndi gulu la mavitamini osungunuka mafuta, kutanthauza kuti vitamini akhoza kusungidwa m'thupi lanu. Izi ndi zosiyana ndi mavitamini osungunuka madzi omwe amasungunuka m'madzi ndipo amapezeka kumatupi a thupi lanu koma samasungidwa. Kusiyanitsa uku ndikofunikira chifukwa chosungiramo mafuta a mavitamini osungunuka ndi mafuta mumayambitsa mavitamini ndi toxic.
Mukhoza kupeza vitamini D kupyolera mu dzuwa, limapezeka mwachibadwa mu zakudya zina, lawonjezeredwa ku zakudya zambiri zokhazikika, ndipo zingatengedwe mu mawonekedwe owonjezera.
Vitamini D ndi ofunika kwambiri kuti mukhale ndi kashiamu komanso mumakhala ndi kashiamu ndi phosphate m'magazi anu.
Vitamini D, chotero, imathandiza kwambiri m'thupi la mafupa. Vitamini D imathandizanso kuti thupi lathu likhale ndi thanzi labwino, kugwira ntchito kwa minofu yathu, komanso kuchepa kutupa.
Kulephera kwa Vitamini D
Chifukwa cha kufunika kwa vitamini D mu machitidwe ambiri a thupi lathu, kusowa koyenera kungayambitse mavuto odwala.
Ichi ndi chifukwa chake dokotala wanu angakulimbikitseni kuti mavenda anu a vitamini D ayesedwe pogwiritsa ntchito magazi. Maseŵera ochepa kuposa 30 nmol / L ambiri amadziwika kuti ndi otsika, pomwe mazinga opitirira 50 nmol / L amadziwika kuti ndi okwanira. Maseŵera oposa 125 nmol / L akhoza kugwirizanitsidwa ndi matenda.
Ngati mulibe vitamini D omwe mulibe chifukwa simutenga mavitamini okwanira kudzera mu zakudya zanu, simukudziwanika ndi dzuwa, kapena muli ndi vuto lotha kuyamwa mavitamini. Muli ndi chiopsezo chachikulu cha kufooka kwa vitamini D ngati:
- Ndiwe wamkulu wamkulu.
- Muli ndi khungu lakuda.
- Nthaŵi zambiri mumakhala poyera poyera.
- Muli ndi thanzi labwino lomwe limaphatikizapo mafuta a malabsorption, monga matenda opweteka .
- Ndiwetupa kwambiri kapena wakhala ndi opaleshoni yowonongeka .
- Mukutsatira zakudya za mkaka, matenda a lactose osagwirizana , kapena mukutsata zakudya zamasamba kapena zamasamba.
Vitamini D ndi IBS
Monga tafotokozera pamwambapa, posachedwapa ofufuza akuyang'ana pa kugwirizana kotheka pakati pa kuchepa kwa vitamini D ndi IBS. Chidwi chimenechi chinayambitsidwa chifukwa chakuti kuchepa kwa vitamini D kwagwirizana ndi matenda ambiri. Kuphatikizanso apo, kutaya kwa mafupa a vitamini D kwapezeka m'matenda angapo a m'mimba, kuphatikizapo kutupa kwa matumbo, matenda a celiac , ndi anthu omwe adatengedwa m'mimba mwa opaleshoni.
Chofunika kwambiri pa funso loti ngati vitamini D ikugwira ntchito mu IBS ndi kufufuza komwe kukusonyeza kuti odwala IBS ali pachiopsezo chachikulu cha matenda a osteoporosis .
Komabe, popatsidwa ziphunzitso zonse zomwe tazitchula pamwambapa, zinalidi phunziro limodzi lokha lomwe linkawoneka ngati likuwombera mpira pochita maphunziro enieni kuti awunikire kugwirizana pakati pa vitamini D ndi IBS. Malinga ndi lipotili, mayi wina wa zaka 41 yemwe adakumana ndi zizindikiro zoopsa za IBS-D kwa zaka zopitirira 25 anaganiza zoyesa kumwa mlingo waukulu wa vitamini D.
Izi zinapangitsa kuti zizindikiro zake zikhale bwino kwambiri, zomwe zimabwerera pamene akusiya kutenga chowonjezera. N'zoona kuti sitingaganize zochitika mogwirizana ndi zomwe munthu wina adakumana nazo, komabe lipotili likuwoneka kuti lachititsa ochita kafukufuku ena kuchita maphunziro ena pa phunziroli.
Zotsatira za kafukufuku wothandizira, zomwe zikuyerekeza mavitamini D pakati pa gulu la odwala IBS 60 ndi gulu 100 lolamulira, adanena kuti odwala IBS amakhala osowa kwambiri a vitamini D. Osoŵa anapezeka pa 81 peresenti ya odwala a IBS poyerekeza ndi 31 peresenti ya nkhani zoyenera.
Phunziro loyendetsa ndege, lomwe gulu laling'ono la anthu likugwiritsira ntchito poyesa kulingalira, linayesa kuyerekeza vitamini D kuphatikiza ndi placebo kapena mapiritsi a probiotic ndi vitamini D. Kukumbukira kuti woyendetsa woyendetsa ndege samapereka chidziwitso chokhudzana ndi chiwerengero cha ziwerengero, zotsatira zimasonyeza kuti chiwerengero chachikulu cha maphunziro a IBS amayesedwa ngati ali ndi vuto la vitamini D. Zowonjezera zinawonjezeka ndi vitamini D komanso zimakhala bwino kwambiri koma sizinasinthe kwambiri zizindikiro za IBS.
Kuphunzira kwakukulu kochepa kunkachitika poyerekeza ndi mayesero a miyezi isanu ndi umodzi yowonjezeramo vitamini D ndi malo ena okhala ndi magulu 90 a IBS. Choonjezera kapena placebo chinanenedwa ngati "ngale" yomwe iyenera kutengedwa milungu iwiri iliyonse. Zotsatira zake zinkasonyeza kuti vitamini D yowonjezerapo inali yothandiza kwambiri pochepetsa zizindikiro za IBS (kuphatikizapo ululu wamimba, kupotoza, flatulence, ndi kugwedeza) ndi kuuma kwawo, komanso umoyo wa moyo kusiyana ndi malowa. Chizindikiro chokha chimene sichinapindule ndi vitamini D chinali "kusakhutira ndi zizolowezi zamagazi."
Panthawiyi, kufufuza kwina kuli kofunikira kuti tipeze zokhudzana ndi mgwirizano pakati pa mavenda a vitamini D ndi IBS. Tiyeneranso kukumbukira kuti ngakhale kufufuza koyambirira kumeneku kumaphatikizapo kugwirizana, sitikudziwa chomwe chimachititsa-IBS yomwe imayambitsa kuchepa kwa vitamini D, ndiko kusowa kwa vitamini D kumayambitsa IBS, kapena pali zina chinthu chosadziwika chomwe chimapangitsa mavuto onsewo.
Momwe Mungatsimikizire Kuti Mukupeza Mavitamini D Okwanira
Ngakhale kuti kafukufuku wokhudza mgwirizano pakati pa IBS ndi vitamini D siwongokwanira, ndikofunikira kuti muonetsetse kuti thupi lanu liri ndi mavitamini D okwanira chifukwa cha zovuta zanu za m'mimba. Ngati simunachite kale, lankhulani ndi dokotala kuti muyambe kufufuza. Mukadziwa kuti mumakhala bwanji, mukhoza kuyankhula ndi dokotala wanu zomwe mungachite kuti thupi lanu lipeze zinthu zofunika izi. Kumbukirani kuti pali njira zitatu zowonongera vitamini D:
- Chakudya: Palibe zakudya zambiri zomwe zili ndi vitamini D. Zomwe zimaphatikizapo nsomba za mafuta (mackerel, salimoni, tuna), tchizi, mazira a mazira, bowa wina ndi chiwindi cha ng'ombe. Zakudya zambiri zothandizidwa zakhala zikuwonjezeka kwa vitamini D, makamaka mkaka wa ng'ombe. Zakudya zina zotetezedwa zimaphatikizapo zinthu zambiri zambewu zam'mawa, madzi a lalanje, ndi yogurt.
- Kuwonetseredwa kwa dzuwa : Kuwonetsera dzuwa ndi njira yowonjezera mavitamini D ambiri, koma zowoneka bwino zowona ndizovuta kupeza. Kutuluka kwa dzuwa kwagwirizana ndi khansara ya khungu. Choncho, ochepetsera dermatologist amalangiza kuti dzuwa limagwiritsidwa ntchito nthawi iliyonse pamene kunja kuli dzuwa kuti kuchepetse chiopsezo chanu chopeza khansara ya khungu. Nthambi zina zamankhwala zimasonyeza kuti kuchepa kwa dzuwa kangapo pa sabata kungakhale kokwanira kuonetsetsa kuti miyezo ya vitamini D yokwanira m'thupi imakhala yokwanira. Kuchuluka kwa vitamini D thupi lanu lingathe kusintha kuti ligwiritsidwe ntchito lidzadalira mphamvu ya kuwala kwa dzuwa, komwe kumasiyana malinga ndi nthawi ya tsiku komanso komwe mumakhala. Galimoto yanu yabwino kwambiri ndi kukambirana nkhaniyi ndi dokotala wanu kuti mudziwe zomwe mungachite kuti mukhale ndi dzuwa.
- Vitamini D zowonjezereka: Kutenga vitamini D yowonjezeranso ndi njira yowonjezerapo kuti muwonetse kuti mavitamini D anu ali okwanira. Chochititsa chidwi n'chakuti, chifukwa cha kukula kwa chidziwitso cha chiwerengero cha anthu omwe ali ndi vuto la vitamini D pakati pa anthu ambiri, ochita kafukufuku awonjezera njira zothandizira anthu kuti azitha kutero. Ndalama zothandizidwa tsiku ndi tsiku (RDA) ndi 600 IU tsiku lililonse kwa anthu a zaka zapakati pa 4 ndi 70. RDA ikuwonjezeka kufika 800 IU pa tsiku kwa anthu a zaka 71 kapena kuposerapo. Komabe, mlingo woyenerera uyenera kuchitidwa pogwiritsa ntchito zokambirana ndi dokotala, pogwiritsa ntchito ntchito za magazi, msinkhu wanu, mbiri yanu ya zamankhwala, ndi moyo wanu.
Zotsatira:
Abbasnezhad A et. al. Zotsatira za vitamini D pa zizindikiro za m'mimba komanso umoyo wathanzi m'matumbo okhumudwitsa odwala: mayesero am'chipatala omwe amachititsa kuti munthu asagwire ntchito. Neurogastroenterology & Motility . Choyamba chofalitsidwa pa intaneti: May 7, 2016.
Khayyat Y. & Attar S. Vitamini D Kufooka kwa Odwala ndi Irritable Bowel Syndrome: Kodi Zilipo? Oman Medical Journal . 2015; 30: 115-118.
Zotsatira Zatsopano za tsiku ndi tsiku za Calcium ndi Vitamini D. NIH Medline Plus. Zima 2011.
Sprake E, Grant V. & Corfe B. Vitamini D3 monga mankhwala atsopano a matenda opweteka a m'mimba: vuto limodzi limabweretsa kuunika kovuta kwa deta. Malipoti a Mlandu wa BMJ. 2012; bcr-2012-007223.
Vitamini D: Mndandanda wa Zolemba za Odwala. National Institutes of Health .