Kodi Mungatani Kuti Mupeze Vitamini D Wambiri?
Kulephera kwa Vitamini D kwagwirizana ndi nthawi zambiri zaumoyo wokhudzana ndi matenda monga kuthamanga kwa magazi, matenda otupa thupi komanso ngakhale imfa. Vitamini D imathamangira panopa kuti ikhale "vitamini imodzi".
Kodi Ndizedi Vitamini?
Mwachidziwitso, ayi. Mavitamini ndi micronutrients omwe thupi limagwiritsa ntchito m'njira zosiyanasiyana. Vitamini D ndi prohormone, chinthu chimene thupi limasintha kukhala hormone.
Koma izi ndizofunikira. Chinthu chomwe mukuyenera kukumbukira pa vitamini D ndi chakuti thupi lanu lingapange kuwala kwa dzuwa.
Kuzipanga Izo
Zomwe zimachitika ndi kuwala kwa dzuwa (makamaka kuwala kwa UV-B) kumakhudza khungu lanu limagwira ndi mankhwala ena (7-dehydrocholesterol) kuti ayambe kupanga vitamini D. Njirayi ndi yovuta komanso yosangalatsa kwambiri. Chimene mukufunikira kukumbukira ndi chakuti pafupi ndi mphindi khumi ndi zisanu ndikuwonetsetsa kuwala kwa dzuwa ndi manja anu tsiku ndi tsiku ndizokwanira kuti thupi lanu likhale ndi vitamini D wokwanira. Ngati mumakhala kumpoto (kapena kumunsi chakumwera), mlengalenga imatulutsa kwambiri UV-B m'nyengo yozizira ndipo mungafunikire kuwonekera kwambiri.
Kodi N'chiyani Chabwino?
Zambiri zabwino, sitidziwa kwenikweni momwe zimagwirira ntchito. Vitamini D zikuwoneka kuti thupi lanu likuthamangitsidwa, kuchepetsa kutupa ndikupangitsa chitetezo cha mthupi kukhala champhamvu - zonse zimapindulitsa kusunga mtima wanu komanso (ngakhale) ngakhale kumenyana ndi khansa.
Tikudziwa kuti vitamini D ndi ofunikira kuti thupi likhale ndi thanzi labwino - limathandiza mafupa anu kutenga calcium (ndi calcium ndi mafupa). Ana omwe alibe vitamini D amatha kukhala ndi matenda (matenda omwe miyendo yawo imakhala yopindika kwambiri) komanso achikulire omwe ali ndi vuto la vitamini D akhoza kuyamba matenda a mafupa.
Kafukufuku wokhudzana ndi kuchepa kwa vitamini D ndi kuvutika maganizo, kuchepa kwa vitamini D ndi ululu wa m'mbuyo ndi kusowa kwa vitamini D ndi matenda a mtima onse amasonyeza kuti vitamini D ili ndi gawo lalikulu kuposa thanzi la fupa. Vitamini D yakhala ikuphatikizidwa ndi matenda omwe amadzimadzimutsa okha. Matenda monga multiple sclerosis angayambitse chifukwa cha kuchepa kwa vitamini D (malinga ndi ziphunzitso zina - werengani zambiri pa Multiple Sclerosis ndi Vitamini D ).
Mitundu
Mitundu iwiri ikuluikulu ya vitamini D ndi vitamini D2 ndi vitamini D3. Vitamini D2 imatchedwanso ergocalciferol ndi dzina lina la vitamini D3 ndi cholecalciferol. Mukayang'ana zowonjezerapo, ambiri amawoneka kuti ali ndi vitamini D3 (cholecalciferol) ndipo mudzawona kuti ndizowonjezera. Werengani pansipa kuti mudziwe zambiri pa vitamini D supplementation.
Ndani Ali Woyenera?
Kulephera kwa Vitamini D kumawoneka ngati kofala ku US Mwinamwake ife tonse timangopatula nthawi yambiri mkati. Akuti anthu 25% a akuluakulu a ku United States ali ndi nanograms zosachepera 18 pa mililita ya vitamini D (osowa kwambiri a vitamini D). Ambiri, amayi 40% ndi amai 50% amaganiza kuti ndi ochepa kuposa vitamini D (28 nanograms per millilititer). Anthu omwe ali pachiopsezo ndi omwe amathera nthawi yochuluka m'nyumba (okalamba ndi omwe amapezeka kunyumba, mwachitsanzo) ndi anthu okhala ndi khungu lakuda (khungu lakuda limatenga kuwala kochepa).
N'chiyani Chimachitika M'thupi Lanu?
Pamene mavitamini D ali otsika, thupi lanu limawoneka kuti silikugwiranso ntchito. Kulephera kwa Vitamini D kwagwirizana ndi kuthamanga kwa magazi , matenda a insulini, ngozi ya shuga , kunenepa kwambiri ndi zina zambiri. Mankhwala a vitamini D apezeka pa maselo osokoneza bongo omwe amachititsa insulini (zomwe zimayambitsa kugwirizana pakati pa vitamini D ndi shuga). Tidziwa kuti kuvutika kwamtima kumakhala m'nyengo yozizira (pamene anthu amapita kunja, choncho amakhala ndi mavitamini Ochepa) komanso kuti anthu amatha kukhala ndi khansa yabwino m'chilimwe (pamene mavitamini A awo ali apamwamba). Koma sitimvetsetsa chifukwa chake zinthu izi zikuchitika kapena zomwe vitamin D ikuchita m'thupi.
Kuopsa kwa Imfa
Pa kafukufuku, olemba akuluakulu 13,331 ochokera ku malo osungirako kafukufuku omwe analembedwa ndi boma la US anayesedwa kuti azindikire kugwirizana pakati pa imfa ndi kuchepa kwa vitamini D (kutsika kwa 25-hydroxyvitamin D (25 (OH) D). adayesedwa kuyambira 1988 mpaka 1994 ndipo anthu adatsatiridwa mpaka 2000 kuti adziwe zambiri za chifukwa cha imfa. Pa avareji, anthu omwe amaphunzirawo adatsatiridwa zaka 8.7.
Ochita kafukufuku anapeza kuti kusowa kwa vitamini D kunayanjanitsidwa ndi anthu onse. Anthu omwe ali ndi chiwerengero chochepa kwambiri (pansi pa 25%) a vitamini D anali owonjezeka 26% pangozi ya imfa panthawi yophunzira poyerekezera ndi anthu omwe ali ndi vitamini D. Oposa 3.1% chiwerengero cha anthu.
Chifukwa chakuti chitsanzocho chinali kuimira chiwerengero cha anthu onse a US, tingathe kufotokozera kuchokera ku phunziroli kuti 3.1% ya anthu akufa ku US akugwirizana ndi kusowa kwa vitamini D. Ochita kafukufuku amakhulupirira kuti vuto la vitamini D ndilowekha lomwe limayambitsa matenda a mtima ndipo liyenera kuganiziridwa ndi zinthu zina zoopsa monga mbiri ya banja, kuthamanga kwa magazi kapena kukhala olemera kwambiri. Kulephera kwa Vitamini D kungakhalenso kowonjezera imfa ya khansa.
Kukalamba
Tikudziwa kuti ambiri akuluakulu ali ndi zofooka za vitamini D. Funso lenileni ndiloti vutoli liri ndi chochita ndi thupi lokalamba (mwachitsanzo, thupi silingathe kupanga mavitamini D okwanira) kapena ngati khalidwe la achikulire ndi losiyana (mwachitsanzo, sichidziwika dzuwa lotentha). Funsoli ndi lofunika chifukwa liyankha funso la "Kodi timachita chiyani pa vuto la vitamini D kwa akulu akulu?"
Akatswiri ofufuza Robert Scragg ndi Carlos Camargo anatenga deta yomweyo yomwe inagwiridwa ndi boma la US lomwe likugwiritsidwa ntchito pa phunziroli (lachitatu la NHANES) ndipo amafunafuna mgwirizano pakati pa mavitamini D ndi ntchito za kunja kwa akuluakulu. Iwo apeza kuti, ndithudi, mavenda a vitamini D adachepa ndi zaka. Anapezanso kuti kutenga nawo mbali ntchito zakuthupi kunachepa ndi zaka. Anthu omwe ali ndi zaka 60 kapena kuposerapo, komabe, omwe amachita ntchito zapakhomo tsiku ndi tsiku anali ndi mavitamini D omwe ali achikulire. Choncho ndiye kuti mavitamini D omwe ali m'thupi samachepetsanso ndi zaka, koma nthawi ya anthu imatuluka panja. Iyi ndi uthenga wabwino. Mukhoza kusunga mavitamini D anu mophweka pogwiritsa ntchito nthawi pang'ono kunja tsiku lililonse.
Arthritis
Kumeneko mwina kungakhale kugwirizana pakati pa kuchepa kwa vitamini D ndi matenda a rheumatic monga nyamakazi. Dokotala pa chipatala cha rheumatology ali ndi odwala atsopano omwe amayesedwa chifukwa cha kuchepa kwa vitamini D. Atayezetsa odwala 231, anapeza kuti 162 (70%) anali ndi vitamini D otsika ndipo 26% anali ndi vuto lalikulu la vitamini D. Tsoka ilo, izi ndi kungowona. Sitikudziwa kuti mlingo umenewo ndi wotani kapena matenda a rheumatic angakhudze mavenda a vitamini D (mwachitsanzo, anthu omwe ali ndi matenda a rheumatic angakhale m'nyumba zambiri chifukwa samva bwino). Sipanatchulidwepo ngati kupatsa vitamini D kuwonjezera komanso kuwonjezera mavitamini D kunakhudza zizindikiro zawo. Izi zinati, iyi ndi malo ena omwe ali othandiza kwambiri kuti muwerenge zambiri za momwe Vitamin D imakhudzira thanzi.
Kodi Ndingapeze Kuti Ena?
Tengani kuchokera ku malo atatu: chakudya, dzuwa, ndi zowonjezera. Zakudya zambiri sizikhala ndi vitamini D. Nsomba zina za mafuta zimakhala ndi (monga nsomba) ndi mafuta a chiwindi ndi nsomba zabwino (Yuck!). Nkhumba ya chiwindi, tchizi, ndi mazira a mavitamini D. Chakudya ndi mkaka nthawi zambiri zimakhala ndi vitamini D. Ndipotu magalasi awiri a vitamini D mkaka wolimba tsiku amapereka vitamini D okwanira kwa anthu a zaka 50. Zowonjezera zimakhala zovuta kuzimvetsa. Pali kutsutsana kwakukulu ngati thupi lingagwiritse ntchito mavitamini D (makamaka popanda kuwonjezera calcium). Lamuloli likudalirabe ngati kutenga mavitamini ndi njira yowonetsera kuchepa kwa vitamini D. Musamapite vitamine D yense wamisala. Mavitamini apamwamba D ali osayenera. Dzuŵa ndipopu yabwino kwambiri. Onetsetsani kuti mumathera nthawi pang'ono (pafupifupi 15 minutes) kunja kwa tsiku. Kungokhala ndi manja ndi nkhope zowonongeka nthawi imeneyo ndikwanira. Musati muwerenge izo ngakhale. Samalani ndi khansa ya khungu , ndipo onetsetsani kuti simukupita ku dzuwa .
Kodi Ndikutuluka Bwanji?
Zingamveke ngati funso losayankhula, koma kulingalira momwe mungatulukire kunja ndizovuta kwa anthu ambiri. Ngati mumagwira ntchito ku ofesi ndikukhala kumadera komwe mukuyendetsa galimoto paliponse, kupeza nthawi pa sabata kuti mukhale kunja ndikovuta. Njira yodziwika kwambiri yochitira izo ndi kupita kokayenda pang'ono pamasana. Mupeza ubwino wathanzi poyenda limodzi ndi ubwino wa vitamini D. Ngati simungathe kuchita zimenezi, muyenera kupanga luso. Mukhoza kupeza mavitamini D anu pamalo opaka magalimoto (pitani pang'onopang'ono kapena kuyenda pang'ono). Mukhozanso kupeza malo abwino kunja kuti mupange mafoni pang'ono patsiku. Ndimakonda kupanga maitanidwe onsewa podziwa kuti mudzakhala kunja. Ganizirani njira zingapo zoti mutuluke panja pa tsiku lanu.
Mavuto a Kafukufuku
Pambuyo powerenga zonsezi, zikuwoneka ngati lingaliro labwino kuti aliyense aganizire pa kupeza vitamini D. Osati mofulumira. Zimakhala zovuta. Nazi zifukwa zina, zomwe zikuwonetseratu mavitamini D a National Institutes of Health (NIH), omwe amachititsa kuti "Ndiyenera kutenga vitamini D zowonjezereka?" Funso ndi lovuta:
- Mavitamini ambiri amafunika kukhala ndi mankhwala kapena mavitamini ena omwe ali abwino. Mwachitsanzo, kutenga vitamini D zowonjezerapo popanda kashiamu yowonjezera kungakhale chitayira. Kafukufuku ambiri sanawerengere kashiamu ndi vitamini D palimodzi.
- Mavitamini amatha kusintha mosiyana ndi makoswe ndipo amachitanso mwa anthu. Mwa kuyankhula kwina, mavenda a munthu wa vitamini D akhoza kusinthitsa pa nthawi ndipo kusintha kumeneku sikupangidwenso pa maphunziro.
- Zinthu zovuta zimakhudza kusowa kwa vitamini D kuphatikizapo nthawi ya chaka (kuchepa kwa dzuwa m'nyengo yozizira), kutalika kwa dzuwa, kuwala kwa dzuwa kumakhala kochepa ndipo kumatulutsa vitamin D osacheperako, kuchita masewera olimbitsa thupi, zakudya, ndi zina zotero.
- Mayesero a mavitamini D omwe alipo pakali pano ali ndi mitundu yosiyanasiyana.
- Ife tiribe umboni weniweni kuti kusunga mavitamini D muyezo wabwinobwino kumateteza matenda kapena matenda.
- Sitikudziwa kuti magulu a vitamini D omwe amayenera kukhala nawo ndi otani.
- Anthu omwe ali ndi matenda amatha kupita kunja. Mavitamini otsika a pansi angakhale chifukwa cha matenda aakulu, osati chifukwa.
- Matenda (ndi mankhwala) akhoza kuthandizana ndi momwe thupi limapangidwira vitamini D, kuchititsa kusowa kwa vitamini D.
Mfundo Yofunika Kwambiri
Ngati mutuluka panja tsiku ndi tsiku ndikukhala ndi dzuwa, mavitamini D anu ali bwino. Ngati muli mkati mwambiri, sizolakwika kuganizira kuti mumathera mphindi zingapo kunja kwa tsiku. Ngati muli ndi matenda kapena simungathe kutuluka, ganizirani kufunsa dokotala wanu kuti aone mavenda anu a vitamini D. Ndipotu, anthu 40% ndi akulu 50% amaganiza kuti ali ndi vitamini D omwe alibe. Inde, yankho liri chimodzimodzi - ingopatula kanthawi pang'ono kunja tsiku lirilonse.
> Zotsatira:
> Robert Scragg ndi Carlos A. Camargo, Jr. Ntchito Yowonongeka Kwambiri Yopuma ndi Seramu 25-Hydroxyvitamin D Levels mu US Population: Zotsatira kuchokera ku Third National Health and Nutrition Examination Survey. American Journal of Epidemiology 2008 168 (6): 577-586;
> Muhammad Haroon, South Infirmary-Victoria University Hospital, Cork, Ireland. Yaperekedwa ku European Union League Against Rheumatism. 2008. Paris.
> Michal L. Melamed, MD, MHS; Erin D. Michos, MD, MHS; Wendy Post, MD, MS; Brad Astor, PhD. 25-Hydroxyvitamin D Mipangidwe ndi Kuopsa kwa Imfa mwa Anthu Onse. Arch Intern Med. 2008; 168 (15): 1629-1637.
> Ma Institutes of Health. Ofesi Zowonjezera Zakudya. Zakudya Zakudya Zakudya Zolemba: Vitamini D.